Training Log: Ransom

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   As a powerlifting convert to Highland Games, I thought I start up a log here. I've done two Novice level competitions in the Games, and had a blast each time. Now I figure I can actually try to get good at the events and move up in the world of throwing heavy stuff. 
Personal Bests (5/29/12): 
Braemar (22#) - 23'6" 
Open Stone (16#) - 27'11" 
LWFD (28#) - 34'7"
HWFD (56#) - 21'10" 
Heavy Hammer (22#) - 55'2"
Light Hammer (16#) - 71'7" 
WOB (56#) - 12' 
Caber - tossed a 14' one 

Best Lifts (242 weight class):
Squat: 350
Bench: 265
Deadlift: 475
Press: 155
P. Clean: 185
F. Squat: 250 

Goals: 
- Get better at throwing, figure out some semblance of technique, and do more competitions 
- Get my Press & Front Squat to some respectable numbers, as they are quite sub-par right now

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KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Topic: Training Log: Ransom Posted: 7/17/12 at 9:32pm
	As a powerlifting convert to Highland Games, I thought I start up a log here. I've done two Novice level competitions in the Games, and had a blast each time. Now I figure I can actually try to get good at the events and move up in the world of throwing heavy stuff. Personal Bests (5/29/12): Braemar (22#) - 23'6" Open Stone (16#) - 27'11" LWFD (28#) - 34'7" HWFD (56#) - 21'10" Heavy Hammer (22#) - 55'2" Light Hammer (16#) - 71'7" WOB (56#) - 12' Caber - tossed a 14' one Best Lifts (242 weight class): Squat: 350 Bench: 265 Deadlift: 475 Press: 155 P. Clean: 185 F. Squat: 250 Goals: - Get better at throwing, figure out some semblance of technique, and do more competitions - Get my Press & Front Squat to some respectable numbers, as they are quite sub-par right now

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/17/12 at 9:36pm
	7/16/12 Press: 95x5 105x4 115x3 125x2 135x1 F. Squat: 135x5 155x4 185x3 205x2 225x1 Deadlift(conv): 245x3 315x3 335x2 355x1 385x1 I'm starting to simplify my training towards getting good at these 3 lifts in particular. Starting out at these weights feels good, and more weight will slowly be added in subsequent sessions.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/19/12 at 6:36pm
	7/18 Press: 90x10 95x9 100x8 105x5 110x5 115x4 120x2 125xf (delts exhausted) Front Squat: 135x10 145x9 155x8 165x7 175x6 185x5 195x4 205x3 215x2 225x1 Bumping up the volume of pressing & squatting. Going to be training 3x per week, 2 of the days pressing & squatting, and 1 day pulling w/accessory work. Short Term Lifting Goals: Press 185# Front Squat 300#

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/19/12 at 9:13pm
	http://youtu.be/0C891gkCZgY Last powerlifting meet I competed in, just for more background info

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/20/12 at 8:44pm
	7/20 Power Snatch: 95x2x2 105x2x2 115x1x2 125x1x2 Power Clean: 135x2 165x2x2 Speed Pull: 225x3x2 275x3x2 plus some miscellaneous stuff like dumbbell curls and waiter's walks with 35# kettlebells

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/23/12 at 9:50pm
	7/23 Press: 95x3 115x2 135x1x5 (all fast & snappy) Squat: 135x10 185x10 225x10 275x1 (grinding) Light Curls + Ab wheel I went on a 10mi hike on sunday, so there was some residual fatigue in the legs. Good news is that I found an 18# rock that is pretty much perfect for practicing my stone throws with. I plan to make quite a few throws this weekend and maybe get a video or two for critique.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/24/12 at 4:18pm
	7/24 Acquired another stone today. This one is approximately 22#. Went out to the track with the 18# and tried out a few different techniques for the open stone. I tried the spin, the glide, and just throwing from a standing position. I probably took 20+ throws at each position, alternating arms. My best throws were from a standing position with my right hand, and they went about 28'. I had set out a tennis ball as a 30' marker, but didn't quite manage to hit it.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/25/12 at 10:40pm
	7/25 Press: 95x3 115x2 125x2x6 Front Squat: 135x3 185x2 205x1 225x1x6 Deadlift: 245x3 335x1x6 Curls & Abs After not benching for a few weeks, I must say that both my shoulders and elbows feel amazing. Overheads just don't seem to beat me up the way benching does. Training a bit lighter and focusing on speedy reps helps too.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/27/12 at 6:51pm
	7/26 Took some standing throws with the 18# again. Managed to hit 30', which is progress and a PR. 7/27 Power Snatch 115x2, 2, 2, 2, 2 Power Clean 185x2, 2, 2, 2, 2 (PR) Press 115x5, 5, 5, 5, 5 Front Squat 225x2, 2, 2, 2, 1 Curls & Abs Hit a nice PR on the Power Cleans today, as my previous best was 185x1. Small progress, but progress nonetheless.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/29/12 at 12:57pm
	7/29 Power Clean 165x3, 3, 3, 3, 3 Press 135x2, 2, 2, 1, 1 Front Squat 185x5, 5, 5, 5, 5 Clapping Push-ups, Chins, Squat Jumps in a circuit for (3) rounds Cleans are feeling much more explosive now, and I am even doing my presses from the clean to get more work in there. On my pressing, I have had the habit of laying back once the weight gets difficult, but I have cut that out as of now.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 7/31/12 at 3:34pm
	7/31 Power Clean 135x5, 5, 5, 5, 5 Press 125x3, 3, 3, 3, 3 Front Squat 225x2, 2, 2, 2, 2 3 sets of BW Pushups & Chin-ups Platform at my gym is broken, so cleaning & pressing at a squat rack. Almost murdering people walking right next to me while I'm lifting. As of Sunday's lifting, I have started implementing a 1-second pause at the bottom of each front squat rep. It feels less stressful on all the major joints, while more stressful on the muscles. I feel like I'm also building a lot more power out of the bottom without having to do full bore pause squats. The chins & push-ups will be a staple after each lifting session for overall shoulder girdle stability/power and beach muscle work.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/01/12 at 11:25am
	Adding briefly to my Short Term Lifting Goals: Power Clean: 225 Press: 185 Front Squat: 300 Hopefully I will make it to these within a year's time or even sooner

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/02/12 at 4:56pm
	8/2 Lifted after my Philosophy final this morning Power Clean 195x1, 1, 1, 1, 1 (PR) Press 120x5, 5, 5, 3, 3 Deadlift 335x3, 3, 3 Chins & Push-ups

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/04/12 at 1:57pm
	8/4 First training session as an official UCLA Graduate. Feels pretty good. Press 130x3 125x3, 3, 3, 3 Power Clean 185x2+f (tried a 3rd, but fell on my ass) 195x1 200x1 (PR) 195x1 185x2, 2 Hi-Bar Squat 225x5 245x3 265x2 Brought out my heeled weightlifting shoes for this session. Power cleans felt amazing in them, and squats were super difficult. Post-lifting, I threw my 22# stone around for a bit. Most of the throws were ~20ft.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/05/12 at 4:33pm
	8/5 Press 95x5x7 Power Clean 135x2x2 165x2x5 Squat: 225x2x3

KiltBill Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991	Post Options Post Reply Quote KiltBill Report Post Thanks(0) Quote Reply Posted: 8/05/12 at 5:28pm
	Congrats on the graduation!
	Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/05/12 at 8:04pm
	Thank you very much!

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/06/12 at 10:50pm
	8/6 Day 1 of glorious post-grad unemployment. Hopefully it ends soon. Press: 50kgx3x8 Power Clean: 80kgx1, 1 85x1, 1 90x1, f, 1 92.5x(12 failed attempts), 1 (PR) Squat 120kgx2x3 100kgx6

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/08/12 at 4:51pm
	8/8 Press: 135x1, 1, 1 145x1, 1, 1 Power Clean: 165x3 185x3 (PR), 1, 1 Squat: 185x5 225x5 255x3 Felt kinda sluggish today, and I used pretty much all of my gym energy to set that Power Clean PR. Can't say the form was pretty, but a month ago there was no way that I could have done that weight on Cleans. Some explosion must be developing.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/12/12 at 10:12pm
	8/12 Took a few days off from training for some job interviews Power Clean 135x1x2 165x1x4 185x1x4 205xFx6 (Wasnt quite fast enough getting under the bar on these) Press 65x10 95x10 115x8 Squat 135x10 185x10 225x8 Curls & Abs Squatting so strictly is very humbling in the weight I can use, but I feel like it's doing good things for my leg power. Power cleaning today was not the greatest - had some trouble moving under the bar quick enough.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/14/12 at 3:00pm
	8/14 Press: 95x4, 4 115x2, 2 135x1, 1 140x1 145x1 150x miss x 3 135x1, 1, 1 Squat: 135x3 185x3 225x1 245x1 275x1 245x2x2 Presses are failing right at about eye level. Good thrust off the chest, but getting through that midpoint is tough.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/15/12 at 1:57pm
	8/15 Press: 65x3 95x3 115x3 135x1 140x1 145x miss Push Press 145x1x3 155x1x2 Squat 135x3 185x3 225x2 245x1 275x1 225x3x2 Chins, Pushups, Curls, Abs

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/16/12 at 1:14pm
	8/16 Press: 95x3 115x2 135x1x8 Deadlift: 135x5 245x3 335x1 365x1x8 Curls & Abs

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/17/12 at 1:48pm
	8/17 Press 95x3, 3 115x3x10 Squat 135x3 185x2 225x2 245x1 265x1x6

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/19/12 at 9:23pm
	8/19 Press 115x3x10 Squat 225x2x10 Chins & Pushups I have been doing timed sets recently, and I am liking them very much. I start each set of presses or squats at the top of the minute on my stopwatch, so I end up having about 40 sec of rest between sets. I usually hate doing volume work, but this way condenses it nicely into a 25 minute training session. The weights are snappy and I am feeling more explosive than ever.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/20/12 at 9:52pm
	8/20 Press 135x1x10 Squat 275x1x5 Switched back to my converse for footwear. Feels better on presses, but a bit harder to keep my torso upright on squats.

KRansom Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 7/17/12 Location: California Status: Offline Points: 28	Post Options Post Reply Quote KRansom Report Post Thanks(0) Quote Reply Posted: 8/21/12 at 11:18pm
	8/21 Clean&Press 75x5 95x3 125x1x20 95x5x5 Chins & Push-ups Decided not to squat today, and give the legs a little rest. Made up the extra volume with pressing work.