Training Log: Stan Dickey

I started training for the Phoenix Highland Games
beginning in February. Prior to that I compete about
three or four times a year in the NASA power lifting
federation.

I am 5'10" and I weigh about 260# +/- 5# at about 19 to
22% BF, 39 yrs old.

My best lifts are 413# Benchpress, 490# Squat and 585#
Deadlift.

I took a few months off last year because of a job
change, and I started back up last October. I switched
in to the Bill Starr 5X5 workout incorporating Power
Cleans and Squats twice a week. I loved the routine, and
it is probably the best routine I have done. At 39 years
old I never would have thought I could get away with
doing Squats twice a week, but I did and it felt good. I
was able to work back up to my previous PRs and surpassed
my prior PR in Deadlift.

As I said in February I started training for the Phoenix
HG. I began to notice that throwing was much more taxing
on my CNS and my body in general than strictly lifting.
So I reduced my number of PL workouts to twice a week
initially then as I got closer to the games once a week
and then no workout the week before the games.

I felt good at the games on 2-27-11, and I threw 25'2"
BR, 18'+HW, 40'+LW, Turned the Caber 3 times (for an 11
o'clock, 12 and 12 throw with 17ft and 15ft Cabers not
certain about the weight), 11ft WOB (knocked the bar up
at 12 ft & think I could have done 13ft if I hadn't
started at 9ft), 60ft HH, 84ft LH (fouled out 84ft, 78ft
was my official score), and I totally sucked at the open
stone with a throw of 27ft+/-.

Five days after the games I was still very sore, but I
attempted to throw on 3-3-11. I got in about 3 throws of
LWFD, but I noticed that my throws were much shorter than
at the games. I decided to quit after 3 throws thinking
I wasn't rested enough.

On 3-5-11 I decided to practice HH, and my throws were
back on par with the throws I made at the HG with one
throw at 61' and another at 63' sans blades. These
throws felt better.

This morning 3-6-11 I decided to do a short speed workout
with DL. I did 225X5, 315X5 and 445X5 and followed up
with 3 sets of power curls at 175X5.

I am sore as hell, and I ate like a pig afterwards.

I have looked through this site, and I am having a hard
time finding any guidance on mixing the PL workouts with
the throwing workouts (especially for people my age). How
many times a week should I be throwing/lifting? Is it
more like PLing where you just listen to your body and
keep an eye on your comparative progress (i.e. poor
performance = go home and come back well rested)?

Thanks,