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Training log: Brandon Maloy |
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maloy29 
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 Topic: Training log: Brandon MaloyPosted: 8/31/14 at 8:02pm |
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Figured I would start a training log sense the end on my first full year of Highland games is coming to a quick end here in a couple weeks and during the off season I want to keep track of throws and lifts. Little about me first by highland games standards I am a little on the smaller side 6 foot and 255lbs. Got into this awesome sport when I thought I would be decent at it. I threw shotput and discus in high school and now have the privilege of coaching throws at my old high school.
Just finished throwing at nice rain soaked Hood Canal Highland games in Belfair washington yesterday: Braemar(21#)- 35'-7.50" not too bad of a toss for me, was hoping for closer to 37ish. Placed 1st Open(17#)- 45'-2.00" First toss slipped badly and was the worst of the year. The last 2 were closer the where they should be but a little short. Placed 1st HWFD- 28'-5.50" still not too comfortable with this event. I need to wait a little longer till I start pulling. Off balance and awkward. Placed 2nd LWFD - 60'-7.00" an ok throw for me felt slow. placed 1st LH - 91'-1.50" PR slippery handles and no blades. Hammers in general are by far my worst events just feels weird to throw anything behind me still. Getting better slowly though. Placed 2nd WOB - 12'-0.00" Right where I normally am. At 13' I kept hitting the cross bar hard. I have the strength just need to get the angle right to clear. Placed 3rd Caber - 12:00 95lbx15'11" biggest caber Ive turned in a comp so far so pretty happy this event for the day. Placed 2nd I ended up taking 1st in my 2nd Class A comp. Didn't think I had a great day throwing but was pretty solid overall with the rain. Looking forward to my final comp for the year at Kelso in a couple weeks. Hoping to beat a few more of my PR's before the season ends. |
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maloy29
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Posted: 8/31/14 at 8:18pm |
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Not nearly as sore as I thought I would be for the day after a games. About time my body gets use to me beating it up. First time I went to the gym the day after competing, back is a little tight so figured I would do my chest and tri's.
Flat bench: 185x10 warm up 225x8 warm up 275x6 315x2 345x1 365x1- was happy with this I had to go through physical therapy for my right rotater cuff and have been scared to push it too hard but went up with no issues. I need to find a lifting partner so I can push myself. DB incline bench: 80'sx10 90'sx10 100'sx10- gym only has dumbbells that go up to 100. Chest flys machine: 190x10 220x6 250x6 Tricep push downs: 70x12 80x10 100x10 single are reverse tricep push down: 22.5x10 22.5x10 22.5x10 Standing barbell over head tricep extensions: 75x10 75x10 75x10 Standing one arm tricep extensions: 25x8 30x6 30x5 Had a pretty good workout for a day after throwing all day. I have to get back to pushing myself harder in the gym. |
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maloy29
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Posted: 9/04/14 at 12:04am |
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today was a throwing day for me. Did LWFD HWFD both hammers and Caber.
LWFD went pretty good didn't measure how far they went but had a couple throws that felt really good. Was working on when finishing not to have my weight too far back and feel off balance. HWFD went alright on threw it a couple time working on waiting to drive from the back and on the weight to get around before I start pulling. Hammers this event is by far the worst for me. Nothing about it feels natural for me and seriously need to put my time in. Trying to relax the arms and use my hips. Was being told my core isnt engaged and I had too much weight on my heals sense I'm not wearing blades yet. Caber was fun as always but between being sore and not getting rest between throws wasn't as good as I was wanting. I did flip it a few times that went over nicely pretty straight. I had about 3 or 4 others that were really close to going over but just wouldn't. They felt pretty good was working on holding the caber higher on my chest and starting to pull a little earlier. Overall it was a productive day of work and hope to get more done next week before heading to Idaho for Treasure Valley games. Looking forward to throwing with some good throwers. |
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Duncan McCallum
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Posted: 9/04/14 at 9:11pm |
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Looking forward to your Games report Maloy. Keep up the solid work!
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The man in the arena.
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maloy29
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Posted: 9/04/14 at 10:29pm |
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Thanks Duncan. One more for me then time to kill the off season. |
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No one can push you harder then you can push yourself! |
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maloy29
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Posted: 9/08/14 at 12:51pm |
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Gym again yesterday Chest/Tris day. I was feeling pretty good going into the gym warmed up a bit then got into it.
Flat bench: 225x8 275x5 315x3 365x1 Has been my current max for a while and sense I was feeling good and 365 went up easy I wanted to try for more. 385xLol yeah right. I got it off the rack felt pretty good. On the way down the weight got out of line a bit and landed too far down on my chest(below sternum) and had no chance. 225x10 drop set Incline DB Bench: 80x10 90x10 100x8 Chest fly machine: 205x10 225x8 235x8 Tricep push down: 85x10 85x10 105x10 single are reverse tricep push down: 22.5x10 22.5x10 22.5x10 Standing barbell over head tricep extensions: 75x10 95x10 95x10 Standing one arm tricep extensions: 25x8 30x6 All in all a decent day. Really looking forward to this weekend and throwing in Idaho. Looks like its going to be a good comp in Class A's with Cory Frazier, Todd Asay, Will Griffith, Bret Thompson, Dan Turner and myself. Going to have to throw a few PR's if I want to be in the top couple. |
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No one can push you harder then you can push yourself! |
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maloy29
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Posted: 9/09/14 at 8:26am |
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Nothing special yesterday. Did a quick back workout needed to get home to clean the house for a showing.
Quick pull deadlifts 3sets 315x6 bent over barbell rows 3 sets 185x10 wide grip Lat pull downs 3 sets 70x10 80x10 100x10 Single arm rows 70x10 75x10
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No one can push you harder then you can push yourself! |
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Duncan McCallum
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Posted: 9/09/14 at 8:43am |
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" Has been my current max for a while and sense I was feeling good and 365 went up easy I wanted to try for more."
^ Sissy
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The man in the arena.
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maloy29
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Posted: 9/09/14 at 9:06am |
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Compared to you most likely. To most ehhhh.
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No one can push you harder then you can push yourself! |
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Duncan McCallum
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Posted: 9/09/14 at 9:11am |
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BWAHAHAHAHA...
Lies!!!
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The man in the arena.
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maloy29
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Posted: 9/09/14 at 10:46am |
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To what part??
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No one can push you harder then you can push yourself! |
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Duncan McCallum
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Posted: 9/09/14 at 11:01am |
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I'm amlóði...
Tops.
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The man in the arena.
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maloy29
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Posted: 9/09/14 at 11:23am |
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hahahaha rrrriiiiiiight.
I had to look up what that word means.
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No one can push you harder then you can push yourself! |
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Duncan McCallum
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Posted: 9/09/14 at 11:34am |
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But now you won't forget it! I'll be eager to see the results from this weekend.
Give 'em hell.
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The man in the arena.
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maloy29
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Posted: 9/09/14 at 11:37am |
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thanks. I'll try my best.
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maloy29
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Posted: 9/14/14 at 6:21pm |
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Yesterday was the Treasure Valley Highland games in Boise, Idaho. Had a blast throwing with some good A class throwers, plus one of the big reasons for going was to get a chance to throw along side the pros. So here is how it went for me.
Braemar stone: 34'7" 2nd place. The most awkward stone I have yet to throw. no real ideal hand location to get a good push on it, felt like it always wanted to fall when turning to get a good hip drive. Open stone: 47'5" 1st place. A pretty good toss for me over all happy with this one was hoping to get closer to 50' but no suck luck. Light weight for Distance: 63'3" PR 2nd place. Tried the hook grip for the first time ever for the first 2 throws the grip felt of body positioning not so much 3rd throw went to normal and released a good toss for me. Heavy weight for distance: 32'1" PR 3rd place. Same as light 2 hooks and one normal finally went over 30 and still think I have a lot left in the tank. Sheaf: LAST!! No HEIGHT! started at 22'. UGh. 4th time doing sheaf ever and I have to power and height just need to buy equipment to practice. kept throwing to right of the standards. WOB: 13' PR. 4th place. Felt pretty good not my best event but was able to pr finally. Heavy hammer: 74'8.75" PR 3rd place. Still suck at hammers but Im sucking at it less and less. Light hammer: 92'2.5" PR 3rd place. SAME AS HEAVY. Getting better but still need to buy EVERYTHING so I can improve this off season. Caber: 18'x91lb 75degrees- Disappointed with this thought it was going to go twice but not enough speed at the end of the day. So all in all I did well for me. 5 PR's and a 2nd place finish. The best I could expect to do. I was throwing against a top 15 armature thrower(Cory Frazier) so still happy. Now time to bust my ass and get better an stronger for next season! |
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maloy29
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Posted: 9/14/14 at 6:31pm |
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End of the season recap! So it looks like I am done with my first real season throwing in my new obsession called Highland games. I have to say I am excited and very happy with my progress that I've got through the year. Started off the season as a B class thrower who looked awkward and uncoordinated to moving up to Class A winning my first comp and finishing my season setting 5 PR's at my last game of the year. Here is a list of my current bests as of today 9/14/14
Braemar: 37'6" Winston, Oregon 8/17/14 Open stone: 48'4.5" Winston, Oregon 8/17/14 Light weight for distance: 63'3" Boise, Idaho 9/13/14 Heavy weight for distance: 32'1" Boise, Idaho 9/13/14 Light hammer: 92'2.5 Boise, Idaho 9/13/14 Heavy hammer: 74'8.75" Boise, Idaho 9/13/14 Sheaf: 24' Winston, Oregon 8/17/14 WOB: 13' Boise, Idaho 9/13/14 Caber: 15'11"x95lbs 12:00 Belfair, Washington 8/30/14 |
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No one can push you harder then you can push yourself! |
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maloy29
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Posted: 9/14/14 at 6:46pm |
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Goals for 2015. Here is a list of my goals for next season. I have a lot of work to do and strength to gain but I think these are all reachable with hard work.
Braemar: 40'+ need 2'6" doable need to work on turning my shoulders more to get the hip separation needed Open stone: 50'+ need 2'7.5" need more snap and a faster glide. Might work on spinning. Light weight for Distance: 70'+ work on pushing instead of dragging. speed up drive and work hook grip. Heavy weight for distance: 35'+ Same as light and get better and drive timing. Tend to go early. Light hammer: 110'+ Speed speed and more speed oh and get blades. Heavy hammer: 90'+ same as light. Sheaf: 28'+ Might be able to get even higher. I have to power just need practice lots of it. WOB:14' or 15' havent decided yet need to get a quicker pull and decide on one technique to use. Caber: to be able to flip all at least once per comp. Total decathlon points I want to get to 7000 and to be ranked in the top 20. I know there is a lot of potential left. These goals are at the low end of what I expect myself to be able to do. Gym time starts again tomorrow time for some big gains! Thanks all for a great first season and hopefully many more successful ones to fallow. |
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TheJeff696
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Posted: 9/14/14 at 7:16pm |
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Great work man. Big jumps are coming in you future for sure!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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rknebel
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Posted: 9/14/14 at 9:31pm |
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Good work this weekend Brandon. Those goals are all achievable for. Get in the weight room on leg day and keep practicing and you'll get them.
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maloy29
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Posted: 9/14/14 at 9:33pm |
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Thanks you guys. Cant wait. Already looking to make my schedule of games for next season.
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maloy29
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Posted: 9/15/14 at 7:03pm |
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Off season has started! Body killing time.
Bench: 295x5 295x5 275x5 275x5 Incline DB bench: 80x10 90x8 100x6 Peck Flys: 220x10 235x8 250x6 Tri push down: 100x10 100x8 100x6 Over head barbell ext: 75x10 95x8 115x5 FAIL close grip machine bench: 130x10 150x8 190x6 single arm tri push down: 17.5x10 22.5x8 22.5x8 Reverse tri push down: 17.5x10 22.5x8 22.5x8 Single arm overhead ext: 20x10 25x8 25x6 The workout felt great. Chest and Tris felt full and tight. Cant wait to see whats yet to come. |
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maloy29
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Posted: 9/16/14 at 8:13pm |
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back day: Body didnt want to be there but went anyway.
Deadlift: 315x5 315x5 315x5 315x5 Barbell bent over rows: 185x10 185x8 185x8 wide grip Lat pull down: 70x10 70x10 90x8 seated Rows: 95x10 95x10 100x10 Single arm bent over rows: 70x10 80x10 90x10 |
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No one can push you harder then you can push yourself! |
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maloy29
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Posted: 9/17/14 at 6:13pm |
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I know i have to do leg days, but I hate them. So.... I honestly havent done anything for my legs except the little they get hit during deadifts in about 9 or 10 months and about 6 months before that. So today i decided to take it light and not try to kill myself so I can walk tomorrow.
Squats: 275x5 315x3 3651 Leg press: 290x10 310x10 310x10 calf raises: 310x10 310x10 leg extensions: 150x10 180x10 190x10 Sense my legs are by far my weakest body part and one of the most important Im going to be working them out twice a week now. Light leg days on Sundays and heavy on Wednesdays from now on. |
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maloy29
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Posted: 9/20/14 at 6:49pm |
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I finally broke down and bought a preworkout supplement. Havent used one in a long time. Felt pretty good. Starting my new training split should have a good outcome when the season comes around. Saturday Chest/tris, Sunday Lighter legs, Monday shoulders, Tuesday back/biceps and Wednesday Legs again.
Today was chest and tris and start of the 5x5 program I thew together. Flat bench 5x5 @ 275 Last set was a drop set with 225x8 DB incline: 80x10 90x8 100x8 Flys: 220x10 235x8 235x7 Pushdowns: 100x10 100x8 115x6 Over head extensions: 95x10 105x8 single arm push downs: 3 sets of 10 @ 20 Reverse pushdowns 15x10 15x10 20x10 |
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No one can push you harder then you can push yourself! |
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maloy29
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Posted: 9/22/14 at 7:33pm |
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yesterday was leg day did. No heavy lifts mostly light quick stuff like straight leg Deads, Side lunges, step ups, kick backs ect.
Today was shoulders. Push press 5@185 3@225 1@275 arnolds, front raises, lateral raises, bent over back flys, shrugs, upright rows, face pulls. |
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Duncan McCallum
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Posted: 9/24/14 at 7:07am |
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The man in the arena.
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C. Smith
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Posted: 9/24/14 at 7:31am |
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Had me thinking this log was gonna be straight bodybuilding....
Yup, pretty sure.
Confirmed. |
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Duncan McCallum
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Posted: 9/24/14 at 7:34am |
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The man in the arena.
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maloy29
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Posted: 9/24/14 at 9:21am |
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lol. It will be a mix of power lifting and bodybuilding. I want to get BIGGER and STRONGER.
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Duncan McCallum wrote:
