Thanks man, im trying my best to keep making progress.
Warmup: Bowling pin swings, cuff complex, double outside the leg kb swings 3x10, double kb overhead press 3x10, face pulls 2x15.
Standing Military Press (cleaned from floor)
1 arm overhead pressing 53x10, 72 2x10
I supersetted all of the above pressing w/light pulldowns 8x10 trying to work ROM
1 arm KB snatch 53x5, 72x5, 96x5 supersetted w/face pulls 3x15
Finished w/lateral raise drop set
Later on i did some sled dragging.
Lots of work today, i did alot of highland games throwing this morning and further activity this evening. I have been throwing twice a week for some time now and am feeling pretty beat up from it. I know i am also reinforcing some bad form with my amateurish throwing form. I am going to take the rest of the week off from throwing and come in to my first highland games competition on sunday fresh. I am looking forward to it.
Warmup: Rolling, stretching, GHRs, 45 degree hypers, TKEs, band abduction, then i put on my old metal pro briefs
DE Cambered Bar Box Squat w/bands (counting bar as 45lbs)
135+green bands (kept this tension throughout) x5
1 arm KB swings
70 3x20 (alternating)
106 2x6 (1 arm at a time)
Superset of GHR 3x12, Standing abs 3x12, Rev hypers 3x12
Sunday i competed in my first scottish highland games competition. My brother Beau Fay is a high level Amateur A, soon to be Pro level competitor and has been doing it for a long time. I wanted to give this a try and have been practicing basic techniques for a few months, but was unable to practice all of the events. Beau competed Saturday in the North vs South invitational and then stuck around Sunday to help me. Here is how the events went:
Sheaf toss: I had never tried this, it took me 3 tries to clear 20ft, then i cleared 22ft and was with the last 4 or so guys to make it to 24 ft which i could not clear.
56lb weight for height: I managed to easily clear 10, 11, 12 ft on first tries. People were gradually falling by the wayside and by 13 ft there were just two of us left, the other competitor couldnt clear it and i was the only one left. I tried 14ft and tore my callous on the first try, despite a bloody hand i tried twice more buy only managed to hit the bar but not clear it. My technique needs alot of practice but i have good raw power for this event.
22lb Heavy Hammer: I threw a little over 63ft on my 3rd attempt which was a good mark that day, but not a winning mark.
16.8lb Open Stone: I hit 32.3 ft just using a standing throw from the power postition. I am not advanced enough for a glide or spin yet, but i think only two or three guys hit marks beyond mine with the winning one being 2ft or so above mine.
56lb Weight for distance: I managed to launch this a little over 25ft which was around 2 ft further than anyone else. I was only using a single spin on this and this basically had me in the over all lead. On my 3rd attempt i tore my bicep before releasing the weight. I felt it tear and heard it tear. Unfortunately i could not continue due to my injury and my chance of winning died with me not be able to finish the event with the light weight for distance and the caber.
Overall i had more fun doing highland games than i have had doing any athletic event in a long time. The audience was massive compared to powerlifting and many of the audience actually seemed entertained. The competitors were friendly, the environment laid back and the Cummings family who organized the evemt showed outstanding hospitality to the competitors. What a shame that i hurt myself so severely my first time around while doing so well. My bicep is obviously deformed and i will see the doc wed morning and have surgery sometime soon. I will keep my log updated as my recovery goes on. Also i will do highland games again! It is too fun to quit.
Good deal with the Highland Games with exception of the bicep ordeal, look forward to seeing you go at it again.
Thanks for the support. It looks like i will have surgery at the beginning of next week and the doc said it will put me out of commision for 3 months before i can get back to full time firefighting and heavy training. I will just have to try and make the most of it.
Warmup: 45 degree hypers 2x15, GHR 2x12, TKEs 2x30, stretching
Close Stance Box Squats w/SSB (counting it as 45lbs), no hands
1 arm (rt arm) KB swings 3x20
Stability ball crunches 3x30
Band hip abductions 3x30
I am still waiting to have surgery and am hoping for the beginning of next week. The SSB will be a good friend of mine for a while and i will be doing light, high rep stuff for a few weeks until i can safely strain under weight again.
Thanks Coke. Just a temporary setback.
Warmup: band rows and cuff complex
All below exercises performed with the Rt arm
1 arm Flat DB Press 50 3x20 supersetted w/band rows 3x20
1 arm Incline DB press 50 3x20 supersetted w/band face pulls
1 arm chest supported rows 45lb 3x20 supersetted w/1 arm overhead extensions 25 3x20
1 arm DB curls 15 3x20
Finished w/some ab work
Just doing the rt sided work with high reps and getting a pump. My hope is after doing way too many things with my Lt hand for all of my life, maybe i can get my Rt side to catch up finally. The high rep work will prevent me from straining too much, will be easier on the joints and build the connective tissue as well as hypertrophy the muscle. Its a bit boring but good to keep moving. Possibly the Lt bicep will be reattached in surgury on wednsday.
Warmup: 45 degree hypers 5x15, TKEs 2x30, dynamic stretching
DE Raw Zercher Box Squats w/Zercher harness
1 leg bwt squats 3x10
GHR 3x12 supersetted w/straight leg situps 3x12
Bruce brought in his Zercher harness today, which i think will be my friend along with the safety squat bar since i can perform both movements with no arms. The harness was interesting to use and i had to walk it out of the mono so that i did not bang my head on the top rail. Hopefully after surgery i can get back to doing lower body work quickly and just be careful not to strain till i am well into recovery.
2 wks post op workout
1 arm KB clean and press 40lb 3x20 supersetted w/1 arm pulldowns 3x20 and crunches on ball 3x20
1 arm lateral raise 3x20 supersetted w/1 arm overhead db extensions 3x20 and 1 arm DB rows 2x20
Step mill for 10 min
I had my bicep repaired 2 wks ago and have been pretty much a sedentary putz since my doc told me not to do much the first 2 wks. I have been doing my rehab exercises daily and the ROM is pretty good and i have minimal discomfort. I just did right handed extercises today with a fast tempo and low rest times, the step mill wore me out and my cardio is pathetic right now. Tomorrow i do some lower body work
Glad to hear the surgery is over and done with, now it's just a matter of healing and restoration.
Tincture of time will bring me back to good form again.
Warmup: Dynamic stretching, band hip abduction, band TKEs, 45 degree hypers
Narrow Stance Box Squat w/SSB (no hands)
45 degree hypers 3x15 supersetted w/ab flutter kicks
1 leg band curls 3x30 supersetted w/band hip abduction 3x30
neck harness 3x25 supersetted w/stability ball crunches 3x25
It felt great to do some light squatting today! The weights were light, but i still got a nice pump in my legs and low back and felt like i did something when i left the gym.
Warmup: cuff complex
1 arm Flat DB press 3x20 supersetted w/1 arm band rows 3x20
1 arm incline DB press 3x20 supersetted w/1 arm pulldowns 3x20
1 arm incline DB flye 3x20 supersetted w/1 arm face shrug 3x20
Stability ball crunches 3x20
Finished w/cuff internal external rotation
Warmup: dynamic stretching, band hip abduction, 45 degree hypers
DE Raw Zercher Box Squat
Band leg curls 3x30 supersetted w/band hip abduction 3x30
TKEs 3x30 supersetted w/45 degree hypers 3x15
Neck harness 3x25 supersetted w/leg raises 3x20
Another good but basic workout, everything moved quickly w/limited rest times.
Warmup: cuff complex
1 arm KB overhead press 35 x20, 44 x20, 53 x20 supersetted w/1 arm pulldowns 60 2x20, 70x20 and crunches on ball 3x30
1 arm cable crossover 3x20 supersetted w/1 arm face pull 3x20 and 1 arm lateral raise 3x20
1 arm db curl 3x20 supersetted w/1 arm cable extensions 3x20
Finished w/10 min treadmill
Warmup: 45 degree hypers, TKEs, band hip abduction, dynamic stretching
SSB Raw, narrow stance box squats (no hands, counting bar as 45lbs)
135x10, 185x10, 225x10
Band hip abduction 3x30 supersetted w/leg raises 3x20
Neck harness 3x25 supersetted w/crunches on ball 3x30
Another good day, doing sets of 10 sucks, but even with this light weight im getting one hell of a leg pump and i think my legs are growing as my upper body shrinks.
Real nice man, putting in work.
Thanks Coke, definately trying to do whatever i can to make the most out of the situation.
Warmup: Dynamic stretching, 45 degree hypers, band abduction
DE BB Zercher Box Squat (Raw) w/harness
45 degree hypers 3x15 supersetted w/bwt step ups 3x12
Band hip abduction 3x30 supersetted w/TKEs 3x30
Band hip adduction 3x30 supersetted w/leg raises w/ankle weights 3x15
Neck harness 3x25
Another productive raw day for me, the weights all moved well and i did lots of assistance work with very little rest time. Carson Randal lifted yesterday @ the OBB APF Florida State Meet. He had a PR total of over 1812lb@198 and a PR squat of 705, he won his weight class and best equipped lifter as well. Definately a strong performance especially considering that he has not been on the platform in a while.
Last edited by Charles Fay; 02-24-2013 at 09:51 AM.
all done w/rt arm and a 35lb KB
1 arm KB swings 3x20
1 arm KB clean and press 3x20 supersetted w/crunches 3x30 and KB rows 3x20
1 arm KB snatch 2x20
I was pressed for time today, luckily i have a 35lb KB in my car so i did this on my lunch break. Most other days i am doing various types of cardio during lunch.
Warmup: 45 degree hypers, TKEs, band hip abduction, dynamic stretching
Raw Narrow Stance Box Squat w/SSB (counting bar as 45lbs)
135x10, 225 3x10
Band hip abduction 3x30 supersetted w/stability ball crunches 3x30
Warmup: cuff complex, band extensions, band face pulls
1 arm DB Flat Bench 55 3x20
1 arm incline DB bench 50 3x20 supersetted w/1 arm pulldowns 3x30
1 arm flare extensions 3x20 supersetted w/1 arm face pull
1 arm DB curls 3x20 supersetted w/1 arm band extensions 3x20
front/lateral/rear delt raises (10 reps each way) 3x30