I had a log on this website for a good while, unfortunately when the site crashed, my logs were lost here and i did not start up again and just maintained my log on the badattitude website. For anyone interested i have competed in the 275 and 308 weight classes, multi ply in the APF. My best lifts are 1058, 660, 733 2414@275 and 1008, 688, 738 2424@308. My last meet was southern states where i did pretty well but tore my already damage pec on my left side. As a result i have been gradually coming back from that and have been doing alot of highland games practice. I competed at my 2nd games in January and got PRs in the weight for height with 14ft and the heavy hammer with 74' 10. I am just an Amatuer B in Highland games and dont have a throwing background, so it is not natural for me and i have alot of improvement. I compete again march 1 in Ft Lauderdale. Hopefully i can get back on the platform this fall. Otherwise i am a Firefighter/Paramedic at a very busy fire department and am a very new parent, so i work my training around my life and work.
Last edited by Charles Fay; 02-15-2014 at 04:49 AM.
Warmup: GHR 3x12, 45 degree hypers 3x15, stretching, put on ace briefs
DE BB Box Squat w/green bands
375 2x2 added belt
Raw Sumo Speed Deads 245x3, 335 4x1, 355 6x1
1 arm alternating KB swings 35x20, 53x20, 72x10, 106 2x10
Straight leg rotating situps on GHR w/30lb med ball 3x10
I felt pretty good today, last week i worked on pure speed with lighter weights, today i worked to some heavier doubles and it all felt pretty solid and moved well.
Warmup: Cuff complex, bowling pin swings, band flyes, flat db bench 3x20, chest supported rows 2x20
BB Bench w/35lb KBs hanging off of quadded minis (extra 70lb)
BB Reverse band bench w/EFS avg bands
took off the bands and slingshot
Incline DB Bench 2x25
Chest supported rows x20, 3x10 supersetted w/cable extensions 4x12
DB Curls 2x15
Im still weak on the bench from the pec injury, im able to move the lighter weights explosively, but once the weights get a little heavier things slow down alot and lag on my left side. My best reverse average band press with the EFS bands is around 515x1 and 405x3 felt somewhat challenging. It is just going to take a good while to get my raw strength back up.
Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15
Standing BB Overhead Press (cleaned from floor)
Pressing was supersetted w/pullup ladders of 1,2,3 reps on gymnastic rings
DE BB Bench w/bands
bar+doubled monster mini bands 2x5
135 2x3 close
145 2x3 medium
155 2x3 wide
Benching was supersetted w/DB pullovers 3x20
1 arm KB snatch 53x5, 72x5, 96x5 supersetted w/band pullaparts 3x20 and med ball wall throws 3x20
I felt pretty good today. I am working my way back into doing pullups again. After i tore my pec recently i would get a tearing sensation while trying pullups so i had to step away from the movement for several months. Being that i am not very good at them to start with, i have a long way to go to get anywhere near my best (14 reps) that i did a few years back weighing 270.
Thursday Squat/Dead Deload
Warmup: 45 degree hypers 3x15, GHR 3x12, band hip abductions 2x30, stretching.
Raw Narrow Stance Front Squats on low box w/harness
Raw Sumo Pulls
245 2x3, 335x3, 385x3, 425x3
Rev hypers 3x12
Leg raises 2x20
Today was just a raw deload getting a little bit of volume in. My body is starting to get pretty fried at this point because i have been doing alot of throwing with the highland games implements on my off days from lifting. The low back and knee are feeling it a bit and i have two or three more throwing sessions left and a couple of workouts and will then deload for the Ft. Lauderdale Highland Games next Saturday. I wont be lifting at all after tuesday of next week.
Warmup: Band flyes, cuff complex, bowling pin swings, flat db press 3x20, band rows 2x20, rolling
add 3 board from here on
Medium Grip Tricep Death set w/225 chestx3, 1 bd x3, 2 bd x3, 3 bd x3, 4 bd x3, 5 bd x10
Chest supported rows x20, 3x10
Everything i did hurt and the joints felt like shit today. I need a deload. Im still piss weak on the benching movements trying to recover from the pec.