Hi, I'm Bill. I've met a number of you at Austin and Salado games. I am thoroughly hooked now and want to focus all my training on getting better at Highland Games. I'm just starting, and maybe jumping the gun a bit with the log, but I've been reading through a bunch of these and figured it'd be a good way to get advice and pointers without starting a bunch of posts(and get a slap upside the head if I'm doing something counter-productive) 

Also wanted to thank folks for all the awesome training on the field. Very gracious and knowledgeable people out there helping out a new guy like me with my constant questions.

Height / Weight:  5’11" 210lbs

Highland Games Experience: Total newb. Two days in a row at Austin and then Salado (does that count as 3??)

Weightlifting experience:  Just aimless weightlifting off and on for 18 years, about a year of trying to learn powerlifting. Now I want to switch gears and my goal is just getting better at HG.

Challenges:  Crushed L5/S1; only impact is when I do something stupid(lever belt helps with that...). I tend to wear it during WOB and maybe caber. I was the guy that skipped lower body in the gym, so I'm playing catch up on squats/deads. I have no explosive power experience, and I feel like I'm breaking through a mental barrier to give every throw my all; feels like I'm holding back. Mike Baab told me I have 'trig fear' too.

Short term goals: Get an actual sheaf score(Wow my aim is atrocious). Turn a caber(I should've scratched in Salado and waited till I'm more prepared/practiced. I can barely turn a small challenge caber right now. Lesson learned).  Improve my numbers enough to maybe eek my way towards middle of the pack for North Texas Kickoff(I'd like to make it over to FL for their games in Jan).

Current programming: 16 week program thanks to an awesome coach that's been helping me out. Granted I'm stubborn/OCD and tweaked a few things... 10/8/5/3, now modified to include some exercises that will help with HG(hopefully!)

Mon - OHP (added cleans)

Tue - Squat (added box jumps)

Wed - Just a morning jog/rest

Thur - DB Bench (switched from BB) (added snatch)

Fri - Deadlifts (added box jumps)

Sat - Power/recovery - Slam ball work, KB swings, resistance bands

Sunday - THROWING. I go to a small park in Windcrest TX, that's great for WOB/WFD/Stones/Sheaf, but I think they'd call the cops on me if I threw hammers out there... If anyone knows a good place in San Antonio please let me know.

I log everything on Google Sheets(basically free MS Excel). Great because I can just use my phone, saves to the cloud, calculates lifts/percentages, and I stream music from my phone the whole time I'm lifting anyway(Rdio is awesome by the way if you haven't tried it).

A few starter questions I've had:

- Should I take a rest day before game day?

- Any tricks to get the flare out of a fork?

- Should I train actual game weights on throw days, or train with a lower weight with more repetitions?

Throws. At least 10 throws each with best distance of the day(still need to buy a measuring tape... so I did the foot step measurement as best I could)

EDIT: Scratched these numbers. Not a good baseline since they were walking measurements.

I picked kind of an odd time to start a log, because now I start my deload week.

Had a pretty sore left elbow, and yesterday's throws(think it was the hammer specifically) definitely made it worse today. I keep reading about Voodoo Floss and think it might finally be time to pick some up. 

Today was particularly bad because the cold snap is over, we had a lot of rain, and the gym left the heater one...so nice and humid..was like bikram weight lifting.

Box Jumps 4x5

Squats, 110x5, 140x, 160x5

1 Leg DB DL 130x5x3

1 Leg Elev Split Squat 135x5x3

BB Hip Thrust 225x10x3

Good Morning 215x5x3

Romanian DL 185x5x3

2 Mile jog in the morning

Recovery training/Voodoo floss w/ Coach

Still fluctuating back and forth between BB and DB bench press. Went with BB today to possibly help my elbow recover a little more, along with some strong elbow sleeves.

Bench 120x5, 150x5, 180x5

Incline Bench 205x5x3

Decline Close Grip Bench 205x5x3

Snatch 115x5x4

DB Snatch 75x5x4

Pendlay Row 205x5x3

Wide grip cable row 5x3

Core, Landmine 180s 90x10x3, Ab roller

Box Jumps 5x4

Sumo DL 165x5, 205x5, 245x5

Front Squat 165x5x3

Walking DB Lunge 100x5x3

Lateral Step Ups 100x5x3

Hackslide 270x5x3

Core, Decline Kettlebell Situp 70x10x3, Cable Upward Chop 10x3, Cable Downward Chop 10x3

Voodoo Floss seems to be helping with fixing my elbow up so far, but still wearing sleeves on the elbows and babying them(and laying off the curling for a bit).

One legged box jumps 5x4 each

Moved onto the next wave, refigured my maxes, dropped my reps, should be a fun 3 weeks!(I don't count the deload week as fun...)

Got two great new pieces of gear this week(Some early Christmas shopping for myself). One was my new elbow sleeves that double for knees. I tried Rehbands that I borrowed from a friend, and they were not agreeing with me, so I got the "Cool Hand Luke" sleeves from Lift Big Eat Big and they work great! Super supportive and didn't irritate me like the Rehbands. Used them a lot this week and I think it helped get my elbow back to normal. Going to try them Sunday too to see if they help a bit with the hammers.

http://shopliftbigeatbig.com/Cool-Hand-Luke-Heavy-Sleeves-LBEB0075.htm" rel="nofollow">

Also got a 30# Steelbell, which is definitely one of my new favorite pieces of training gear and got to try a lot of new moves with it on Saturady. Granted I just got it, but I hope it can help me with power movements and also grip strength. Got it from Onnit(long story short I didn't pay that price on the site because I probably wouldn't have bought it otherwise). Store is in Austin so I didn't bother with ordering online.

https://www.onnit.com/primal-steelbells/" rel="nofollow">

A few moves I've tried with it so far that I think might help: slam, overheard throw, LWFD(just upward throw drills, felt like good grip exercise too), put(kind of a good indoor braemer against the wall), twist slam, overhead 360s(figured might help a little with hammer?)

OHP 175x5x6

Hang Clean 145x5x4

Lat Pull 8x3

VBar Pull 8x3

Dips BW+90lbs 8x3

Cleans weren't really the best idea with my elbow still in recovery. I got through them with some with a brace on, but still should've just skipped them for the benefit of giving my elbow a rest. Voodoo floss/roller stick/ice later that day to fix my mistake.

Box jumps 5x4

One legged box jumps 5x2

Squats 215x5x6

Good Mornings 225x8x3

Romanian DL 205x8x3

1 Leg DB DL 140x8x3

1 Leg Elev Split Squat 155x8x3

BB Hip Thrust 265x8x3

Core x2

2.5 mile morning jog. Voodoo floss/roller stick/ice.

Bench 215x5x6 - Moved back to BB bench. Figured my elbow needed the break and it might be best for me reaching a new max

Incline Press 205x8x3

Decline CG 205x8x3

Pendlay Row 215x8x3

Rear delt fly 8x3

Core x2

Skipped both Snatch and all curls today. Wanted to give my elbow a fighting chance with 2 days of recovery. Had a great workout though, mostly had the gym to myself being Thanksgiving, and then ate like a pig the rest of the day!

Box Jumps 5x4

One Legged Box Jumps 5x3 each

Sumo DL 280x5x6

Front Squat 170x8x3 - I really hate these, but it felt good to finally budge that number up a bit even if it was slight

Walking DB Lunge 110x8x3

Lateral Step-Ups 100x8x3

Hack Slide 320x8x3

Core x3

Box Jumps 5x4

One legged box jumps 5x4 each

One Arm KB Swings 60x5x4

Two Arm KB Swings 80x5x4

Rear Delt Band Flys 5x4

Forward Band Raise 5x4 - Taking these off the lift. This particular fast motion feels like crap on my shoulders and I think it's moments away from causing damage.

Steelbell slam 30x5x4

Slamball hoopshot 30x5x4

Slamball pass 30x5x4

Steelbell OH throw 30x5x4

Steelbell "for distance" 30x5x4

Steelbell "put" 30x5x4

Steelbell twist slam 30x5x4

Steelbell overhead 360s 10x3 each direction

Braemar - 25.5

Open - 33

LWFD - 33

LWH - 59.5

OHP 155x2, 175x2, 185x5x4

Lat Pull 8x3

DB Pullover 100x8, 105x8, 110x8

Dips BW+90lbs 8x3

Triceps 8x3

Box jumps 5x4

Squats 200x2, 225x2, 235x5x4 - First rep of first set something went wrong. Tweaked my back, and it's been bothering me all week. At least it feels like muscle strain and not my L5/S1 acting up again. Probably sloppy form. I seem to do this once a year and always around the holidays...not sure why, just happens.

Good Mornings 225x8x3 - Smart to move onto these next? Probably not...

Romanian DL 205x8x3

1 Leg Elev Split Squat 155x8x3

BB Hip Thrust 305x8x3

Core x2

Gym was infested with "bro" groups this morning wearing baseball caps and sunglasses on their heads(this is pre-sunrise). Best part was seeing the daily squat-rack-curler walk in and get visibly pissed that people were squatting in the racks...

2.5 mile morning jog. Voodoo floss for elbow, foam roller/roller stick/ice for back.

Bench 205x2, 225x2, 240x5x4

Incline Press 205x8x3

Decline CG 215x8x3

Snatch 95x5x4

DB Snatch 75x5x4 each hand

Rear delt fly 8x3

Core x2

Box Jumps 5x4

Sumo DL 260x2, 290x2, 310x5x4 - Back was still funky, but finished

Front Squat 135x8x3 - Felt like dropping weight a bit on these since I've been abusing my back

Walking DB Lunge 110x8x3

One leg press 140x8x3

Core x2

Box Jumps 5x4

One legged box jumps 5x4 each

One Arm KB Swings 60x5x4

Two Arm KB Swings 80x5x4

Rear Delt Band Flys 5x4

Steelbell slam 30x5x4

Steelbell OH throw 30x5x4

Slamball hoopshot 30x5x4

Slamball pass 30x5x4

Steelbell "put" 30x5x4

Steelbell "for distance" 30x5x4

Steelbell overhead 360s 10x3 each direction

No throwing today unfortunately, just a 2.5mi jog. Figured it'd give me a little recovery on the elbow and back, and also they're forecasting rain most of the day. But, I did get a 55lb kettlebell for cheap and was going to try to frankenstein a HW/WOB out of it like this one in the picture. I just need to find a decent handle. I was debating whether to drill through the handle for an eye bolt, or use a u-bolt like they did, but a strip of rubber instead of duct tape to stabilize it.

Core x3

12/9/14 - Back felt good, so I figured I'd try to put it through its paces a little. Third day of using that MCT Oil, and again, could be placebo, but I was wide awake and had a lot of energy despite getting crap sleep that night(dog wasn't feeling good and needed to go outside a few times)

Box jumps 5x4

Squats 155x5, 185x3, 215x2, 230x1, 244x1, 260x4 - Back held up, made sure I worked on tightening against my belt more and controlling my breathing. Was a little annoyed by the guy curling 10lb plates in the rack next to me though because he absolutely wreaked of weed among other odors. 

Good Mornings 225x8, 235x8x2 

Romanian DL 215x8x3

1 Leg Press 180x8x3

BB Hip Thrust 355x8x3 - Guess it might be called a glute bridge? Seen both names

Core x3

2.5 mi jog. Foam roller, roller stick, voodoo floss.

Trying to sign up for the Central Florida games in January, just hope they have a division I can compete in. 

Got signed up for Central Florida Games in January! In Amateur B group. Looking forward to it! Going to practice, practice, practice. WFD, Sheaf, and Caber are definitely my weakest(meaning sheaf and caber I have yet to get a score on the board ). I'm going to try to squeeze in more throwing in the next few weeks. I feel my biggest flaw in WFD is my footwork. I have a hell of a time getting even a single spin down.

Bench 155x5, 185x3, 225x2, 235x1, 250x1, 265x4

Incline 215x8x3

Decline CG 215x8x2, 225x8x3

Snatch 95x5, 105x5

DB Snatch 75x5x2, 80x5

DB Row 100x8, 105x8, 110x8

Rear Delt Fly 8x3

Bicep 8x3x3 - Was very careful and started low weight and very stable exercises and FINALLY my elbow was starting to feel like normal. Not 100%, but not crazy painful to do a curl.

Core x3

Box Jumps 5x2

One Leg Box Jumps 5x2

Sumo DL 200x5, 240x3, 280x2, 300x1, 320x1, 340x4

Front Squat 165x8, 175x8, 185x8 - I hate these, but making slow progress

Walking DB Lunge 120x8x3

Lateral Step-Ups 110x8x3

Hack Slide 320x8x3

Core x2

Unscheduled throw day. Tomorrow is supposed to be thunderstorms, so figured I better get it in while I can. Made a bonehead mistake and forgot to bring my sheaf and fork out; the one I need the most work on(they all need work, but I haven't put a score on the board for sheaf).

Numbers were ok, I guess I shouldn't expect leaps and bounds of improvement each week, but at least Braemer is gaining a little ground? Tried wearing gloves for LWFD/HWH/WOB for the first time. Took some slow-mo videos. If anyone stumbles upon this log, critique and mockery are certainly welcome and appreciated(mockery certainly for the last throw of WOB..). Didn't think my random throw day warranted a new thread in Throwing Only so just put them here.

Numbers for the day:

Braemar 25' 8"

Open 31' 6"

LWFD 31' 5"

HWH 49'

WOB 10-11'? The crossbeam on the backstop was 10' and I was clearing that, so it's guesstimate really

Braemar

Open

LWFD

WOB

EDIT: Oops forgot the hammer

HWH

Box Jumps 5x2

One leg elevated box jumps 5x2 each

One Arm KB Swings 60x5x4

Two Arm KB Swings 80x5x4

Rear Delt Band Flys 5x4

Steelbell slam 30x5x4

Steelbell OH throw 30x5x4

Slamball pass 30x5x4

Steelbell "put" 30x5x4

Steelbell "for distance" 30x5x4

Steelbell twist slam 10x5x4 each side

Booooo deload week starts.

OHP 95x5, 125x5, 145x5

VBar Lat Pull 5x3

DB Pullover 110x5x3

Dips BW+90lbs 5x3

Triceps 5x3 x3 lifts

Core x3

2.5mi jog in the morning to wake up.

Unscheduled throw day with coach.

Sheaf x~10 - Set the bar low(10 - 12ft), but worked on aim and setup. This is totally new for me, so it felt good to get practice. I was consistently putting it in the right spot, gotta fine tune it and work on height. Not sure what the typical "entry height" is at the games, I just want a score on the board instead of a big fat scratch.

WOB x~10 - My new 56#er needs a little work on the handle and links setup, but it worked for now.

LWH x~10 - Throwing on a decent uphill grade so didn't really bother with measurements

LWFD x~10 - Felt a little better on my footwork. Tried to stay on the balls of my feet a lot more and sprint to the trig.

Didn't move onto the caber as planned because my left elbow was begging for mercy by the end of all this. Home to ice and recoop.

Squats 135x5, 155x5, 185x5

Good Mornings 225x5x3

Romanian DL 215x5x3

1 Leg Elev Split Squat 155x5x3

1 Leg DB DL 140x5x3

BB Hip Thrust 355x8x3

Woooo done with 5's deload, refigured maxes, now onto 3's wave. Elbow is feeling good, icing and flossing twice a day, and babying it all week. I might actually be able to curl something this coming week *gasp*

Bench 135x5, 155x5, 185x5

Incline 225x5x3

Decline CG 225x5x3

DB Snatch 85x5x4

DB Pullover 110x5x3

DB Row 110x5x3

Rear Delt Fly 5x3

Core x3

Box Jumps 5x2

One Leg Box Jumps 5x2

Sumo DL 160x5, 200x5, 240x5

Front Squat 185x5x3

Lateral DB Lunge 45x5, 60x5, 80x5 - First time trying these after coach suggested them. Thought it might help with stones

Lateral Step-Ups 110x5x3

Hack Slide 320x5x3

Core x2

Box Jumps 5x2

One leg elevated box jumps 5x2

One Arm KB Swings 60x5x4

Two Arm KB Swings 80x5x4

Rear Delt Band Flys 5x4

Steelbell slam 30x5x4

Steelbell OH throw 30x5x4

Slamball pass 30x5x4

Steelbell "put" 30x5x4

LWFD drills practicing footwork with 14# handled medball 5x4

Steelbell twist slam 10x5x2 each side

Practiced the tips I got this week. Not stepping forward with my left foot on the LWFD cast, "chopping" in front of the right foot with the hammer, and practicing my hook grip. Had improvements on LWFD and LWH!

Braemar - 25'5"

Open - 31'

LWFD - 32'5"

HWFD - 15' - Not happy with this. Not trying to make excuses, but I need to improve my HW implement and handle and I think it may help.

LWH - 63'5"

What is the logic behind this form of training?  

I probably misused the term "drills". I'm pretty clumsy on my feet and was just doing some repetitions because I get pretty tripped up during the LWFD. And I was practicing to keep from stepping forward with my left foot on the cast like C. Smith recommended. Figured it wouldn't hurt to try it out before I did some throwing the next day.

Still on the first run of this program, getting used to it and tweaking it. Really only been training for HG for 2 months now. I didn't feel I was overtaxed like I was before and felt like I was getting enough rest between heavy lift days. I suppose I could roll the plyo/lightweight power stuff I do on Saturdays into the aux work throughout the week and add in another rest day.

Right now:

M-Upper

T-Lower

W-Rest/light jog

Th-Upper

F-Lower

Sat-Plyo/lw power

Sun-Throw

Something more like this:

M-Upper/lw power aux

T-Lower/Plyo

W-Rest/light jog

Th-Upper/lw power aux

F-Lower/Plyo

Sat-Throw

Sun-Rest

I like this, and would do it myself if I had control of my time:

Sun - Heavy Pull or Heavy Squat, Heavy partial pull, bodybuilding

Mon - Throw

Tue - Quick lift, Heavy Press, bodybuilding

Wed - Throw, Hill sprints

Thur - Rest

Fri - Rest

Sat - Throw, Hill sprints

You don't need more days to get stronger. 

Fell behind on the log. Each day I line up to go throw has been super rainy so I've had to scrub it. Hopefully it clears up this week and I get to try out my new handle from http://www.facebook.com/LandrichPowerSystems" rel="nofollow - Landrich Power Systems ! Piece by piece I'll get a nice set of implements together. Figured this was a pretty important piece.

12/22/14

OHP 175x3x7

DB Snatch 80x5x4

DB Pullover 115x6x3

Dips BW+100x6x3

Vbar pull

tricep x3, core x2

12/23/14

Squat 240x3x7

SLDBDL 140x6x3

SL Elev Split Squat 155x6x3

GM 235x6x3

Romanian DL 225x6, 235x6, 245x6

12/26/14

Bench 235x3x7

Incline Bench 205x6x3

Decline CG 225x6x3

DB Snatch 80x5x4

DB Pullover 115x6x3

DB Rows 120x6x3

core x2

12/27/14

Sumo DL 310x3x7

Front Squat 195x6x3

Lateral DB lunge 80x6, 90x6x2

Lateral Step Ups 110x6x3

Hack Slide 360x6x2, 410x6

core x2

12/29/14

OHP 160x1, 180x1, 190x3x5

Snatch 115x5x4

DB Pullover 115x6x3

Dips BW+100x6x3

Vbar pull

tricep x3, core x2

12/30/14

Squats 215x1, 240x1, 255x3x4, 255x6

SL Elev Split Squat 155x6x3

GM 245x6x3

Romanian DL 225x6x3 - OOPS didn't check my log and unintentionally backed off the weight a bit

Landmine 180x10x3

Resting, and hopefully if the weahter holds I can get in some throws on Thursday since I have the day off.

Bench 210x1, 245x6x3

Incline Bench 205x6x3

Decline CG 225x6x3

Hang Snatch 115x5, 105x5x2

DB Snatch 80x5, 85x5, 90x5

DB Rows 120x6, 125x6x2

biceps x2, core x2

Sumo DL 285x1, 315x1, 335x3x5, 405x1 - PR!  

Front Squat 195x6x3

Lateral DB lunge 90x6, 100x6x2

Lateral Step Ups 120x6x3

Hack Slide 410x6x3

Landmine 180s 55x10x3

Core x1

Hopefully this blasted rain takes a break long enough for me to do some throwing this weekend. I don't care about the mud, I just want to get outside and get some throwing done. Central Florida games are only 2 weeks away!

THROWING - Threw pretty much everything for several reps. Even got some caber practice. Pretty tiring, but I was finally getting my sheaf dialed in a bit more(at least getting some scoring throws).

1/5/15 - Felt like complete garbage, barely got any sleep so I backed off the weights a bit and muscled through a pretty miserable session.

Push Press 115x5, 140x3, 160x2, 175x1, 185x1, 195x1, 205x1

DB Snatch 85x5x4

DB Pullover 115x6x3

Vbar pulldowns x6x3

Dips BW+45x6x3

Triceps x3

Core x2

Squat 160x5, 195x3, 225x2, 240x1, 255x1, 275x1, 290x1, 305x1, 315x1, 325x1 - PR - It ain't much, but it's a PR for me . Up 50# from the last time I tried in OCT, so I'm happy with the progress on this new program.

SLDBDL 120x6, 130x6, 140x6

GM 245x6, 255x6, 265x6

Romanian DL 245x6, 255x6, 265x6

Core x3

Really good day at the gym. Had lots of energy and moved the weights up a bit. Ate like a pig for the rest of the day 

 

^This.

Thanks guys!

This morning started out a bit rough. It's probably about the dozenth time since I started going to this gym about a year ago that the opener hasn't shown up to open the gym on time. About 40 people waiting in the parking lot while it's a nice 35' outside(cold for here I suppose). Waited about 20 minutes and decided to drive to the next nearest one about 15 minutes away. A bit rushed but was able to get in some work.

Bench 155x5, 185x3, 210x2, 225x1, 245x1, 255x1, 270x1 - Ugh, wanted to try for another rep (or 2?? I wish) but smacked the hook on the way up and just threw me off so I moved on.

Incline DB Bench 85x6, 90x6, 95x12

Decline CG 225x6x2, 235x6

DB Snatch 90x5x4

DB Rows 125x6x2, grip was slipping on the last few so dropped a bit to finish, 115x6

Lat pulldown 6x3

Slamball overheard throws 35x5x4

Sumo DL 205x5, 245x3, 285x2, 310x1, 330x1, 370x1, 405x2

Front Squat 195x6, 205x6x2

Lateral DB lunge 100x6x2, 110x6

Lateral Step Ups 120x6x3

Hack Slide 410x6, 450x6x2

Landmine 180s 55x10x3

Core x1

Went to throw but only got a few LWFD and LWH. The freezing temperatures were bothersome, but when the rain and wind started I had to pack it up.

Indoor "throwing" with steelbells and slamballs. Still cold and rainy outside.

This week is mostly rest and the last deload of this 16 week program! Tweaked it throughout, added more rest periods in, but feel like I made some decent progress on it. I'll start it all over again next week after I get back from Florida.

Weather has cleared up, so throwing again Thursday and get to try out my new sheaf! Used some proper stuffing this time. The last one had straw and had a laundry bag in the middle with river rocks to get it up to weight. It worked(and cost $5 to make), but felt a bit wonky with the stones in the middle. Took a lot of hunting to find a supply store in the area with bailing twine at a decent price here. (Spring Branch, TX Tractor Supply Company, 18k ft ~16lbs for $28).

Looking forward to Central Florida this weekend!