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.
South Florida Highland Games
This was my 3rd Highland Games and i normally compete in the amateur B class. Today they put the B's in along with some novices and one or two A class guys into one big Men's open class. The weather was beautiful and it was a long day. We started with height events and went from there.
Sheaf: No height! I dont know what happened but i was out of control and the sheaf went everywhere but over the cross bar. I have cleared 20ft twice before so to miss like this at 14ft was sorry!
56lb Weight For Height: I passed until 10ft, then cleared 10, 11 and 12 on my first tries. At that point i had beat everyone else so i went for a PR at 14.3 and cleared it easily, i then went for 14.6 and cleared it on my first try as well. I set and broke several field records with these throws. I stopped with the PR and saved my energy for the rest of the events.
Caber: I had never had a chance to throw the caber before and it was a shit show! The first try i got the pick wrong and dropped it, then on the next two i had no control of the caber and got a 25 and a 45. Horrible!
Heavy 22lb Hammer: This hammer was very heavy feeling to me, i threw a little over 61ft with it which is way off my best which is 74.10. Took 3rd here
Light Hammer: 95.10, PR, won the event by several feet and set a field record with it.
Braemar Stone: 31.4, PR, won by a good margin and set another field record.
Open Stone: 37.1 PR. I started off using my SA spin technique but wasnt hitting the power position, so i just did a standing throw on my last to hit the PR. I took 2nd on this event.
56lb Weight for distance: 21.85, didnt have much finesse on these and due to my history of tearing a bicep on this event in the past i dont push this too hard. Once my technique gets good then i will try to turn it on more. I got
2nd place here.
28lb Weight for distance: 45.95 PR, 2nd place.
I ended up with a decent day, i hit alot of PRs and set 3 field records. I placed 3rd overall. The poor performance on the sheaf and caber really hurt my overall placement. It was fun though.
Warmup: Cuff complex, indian clubs, flat DB press 3x20, pulldowns 3x15
Close Grip Bench w/Fat Bar
250x10 work set
DE Fat Bar Bench w/Doubled Mini-Bands
120 3x3 close
140 3x3 medium
160 3x3 wide
DE work was supersetted w/gymnastic ring pullups 3x5
Lat pulldowns 190x30
1 arm KB overhead press 53 2x12 supersetted w/lateral raise 2x10 and bent raise 2x10
I need to start working my bench harder to get it back up after my pec tear i suffered in october. Im upping the volume and re-emphasizing the bench again on this day and making overhead work secondary. Things felt good today.
Warmup: 45 degree hypers, mobility work and stretching, then put on ace briefs.
DE BB Box Squats w/blue bands
Raw Conventional Deads Standing on 2" Box
315x3, 425x1, 515x1, 565x1, 605x1
Wide Stance GMs w/blue bands
barx10, 105 2x10
Everything felt ok today, i kept it light on the squats and focused on speed. The deadlifting felt ok, i stopped at a pretty easy 605 because my left trap still felt pretty jacked up from throwing last weekend.
Warm-up: cuff complex, Indian club swings, florida flat db press 3x20, face pull 3x15
BB floor press w/chains, medium grip
135+40lb chains x5
135+80lb chainx5 (kept this chain throughout)
Floor press was supersetted with standing rope rows 5x20
1 arm db row 100x30
Cable rope extensions x20,x15,x10 supersetted with db hammer curls 3x10 and band pullaparts 3x20
Band extension x50 rest-pause