I am currently training for my first Highland games in Topeka, KS on 8/15/2015. Most recently, I have been competing in multiply powerlifting, so this is definitely a transition. My throwing background is limited essentially to some sub-par shot putting for a year in high school. I figured that I would start posting my training here. I would appreciate any thoughts/input!

6/24/2015

1A. Pause DL - 1 count pause just below the knee

--Moderate Day

Hook Grip:

275 x 3 @ 6

315 x 3 @ 6.5

345 x 3 @ 7.5

355 x 3 @ 8

Straps:

355 x 2 @ 7.5

355 x 2 @ 7.5-8

1B. Band Pullapart --- 3 x 12

2A. 2 Count Pause Bench (pause on chest)

--Heavy day

250 x 2 @ 7.5

260 x 2 @ 8.5

240 x 2 @ 7-7.5

240 x 2 @ 7.5

2B. DB Bulgarian Split Squats --- 3 x 6 (using Fat Gripz)

3A. Hammer Curls --- 3 x 12 (again with the Fat Gripz)

3B. Side Planks --- 10 second holds - six per side

Solid training day today. Now that the reps are lower, I will work back into the hook grip for deads. The first day back to hook grip is always a little bit of an adjustment, but the longer that I stick with it, the easier it is. Lower rep benching by myself is always a little bit of a struggle, but I definitely feel that I'm progressing. When I do get a handoff, it is much easier to stay stable. The weights aren't impressive, but the accumulation of volume should pay off over the next couple weeks.

1A. Front Squat

295 x 3 @ 8.5

---A this point, by biceps/elbow really started to bother me. I switched to squats at this point to save the elbows a little, but still get some volume in.

295 x 2

295 x 2

1B. 2 Arm band row --- 3 x 8

2A. Bench @ 70%

3 x 3 @ 225 (70%)

2B. Wide Stance Band Pull Throughs --- 3 x 8

The elbow/bicep stuff is a little frustrating, but solid day of training overall. Front squats are always a work in progress for me, just due to poor upper body mobility. Volume is a little low as I look back at this. This week has been pretty crazy, I'm trying to get everything caught up!

1A. Deadlift - Pause just below knees

---Heavy day

380 x 2 @ RPE 8

380 x 2 @ RPE 8.5

380 x 2 @ RPE 9

1B. Band Pullaparts --- 3 x 10-12

2. Close Grip Bench

---Light Day

210 x 3 @ 6-7

220 x 3 @ 7-7.5

230 x 3 @ 8

Had to get out of the gym and get some other stuff done at this point unfortunately. I would have liked to put some more work in, but time just didn't allow it unfortunately. Still got some reasonable work in. I was a little beat up, so rather than work up to an RPE 9 right away, I just keep plugging away until a lighter weight met the necessary RPE. Bench is really where the lack of volume is obvious. Another couple sets would have made a big difference.

1. Seated Box Jumps - 4 x 3

2. Box Squats --- Straight bar + light bands

---Done with minimal rest

8 x 3 @ 300

3. McGill Pullups --- 10 singles mixed in during training

4A. Close Grip incline --- 3 x 5

4B. Chest Supported Row --- 4 x 5

Post work - shoulder band traction, hip traction

Decent day of training. Was feeling a little sluggish. Worked quite a bit the day before - was up by 4AM and in bed after 11PM. Up the next morning at 6 to get back after it. Felt good about the work that was done here. It did take a while to get moving on the dynamic squats. Once I was a few sets in, I was feeling decent.

One thing that I am really enjoy is training more like an 'athlete.' This is my background and the training is familiar feeling. Hopefully, combining what I know from my background playing football and what I have been able to learn in powerlifting will help form a decent program from highland games.

7/4/2015

Dynamic Warm up

1. Sprints x 6

2. 2 Leg, double bounds x 4

All throws w/ lighter stone:

3. Wrist Flips x 5

4. 2 foot forward throws x 5

5. Knee down drills x 5

6. Braemar throws x 5

7. A-Drill x 5, A-Drill w/ right foot pull under x 5

8. Full throws (glide) x 10-15

Solid day of some stone throwing. Distances were slowly increasing until the last couple. At that point, I was getting pretty tired and figured it was time to call it a day. I'm still working on finishing with the chest/head up, I have a tendency to look down. Though I am not going to shatter any world records or anything, but I'm at least feeling a little more confident here. Thanks for reading!

@TomLawrence - very nice! Solid design there!

@Jon - I'm going to get in touch w/ you. Sorry, I have been out of town and busy (isn't everyone? haha)

Dynamic Warm up

1. Sprints x 4

Weight for Distance - home made weight w/ about 35 lbs on it

2. One Turns x 5-6

3. Full Throws x 8

Hammer (Light)

4. Warm up winds

5. One Turns x 5

6. Full Throws x 10-12

Wow, the weight for distance is tough! That was definitely humbling! First day ever throwing it, so lots of work to do on that. Hammer is feeling a little better. I have been PR'ing by a few feet each session. Obviously nothing earth shattering, but slow progress every day. I honestly don't know the exact measurement, I am just judging by divots. Hoping to get another couple throwing sessions in this week. A little bit busy, so we shall see!

Thanks for reading!

7/10/2015

1A. Close Grip Incline

185 x 4

4 x 4 @ 205

1B. Chest Supported Row --- 5 x 8

2A. Close, Neutral Grip Lat Downs --- 4 x 10-12

2B. Tate Presses (on Low incline) --- 4 x 10-12

3A. Seated Hamstring Curls --- 3 x 8

3B. Machine Rear Delt Fly --- 3 x 15

4A. Overhead Triceps extensions --- 3 x 20

4B. Various DB curls --- 3 x 8-12

Post - Lots of hip stretching/traction, back decompression, shoulder band traction

Back was feeling a little 'tweaky' and off still so I elected to stay away from anything that would irritate it. Worked on getting some extra accessories in, especially on the triceps. I think that tight hips are probably the cause of my little back issue, so focused on getting those loosened up. Feeling better and on my way!

7/20/2015

Light WFD

1. One Turns x 5

2. Full Throws x 2.... weight broke of the end of the chain... and I took an impressive spill. Which ended up with my laying on the ground. But don't worry. Hand was still hook gripped to the handle!

Sheaf

1. Bottom Drills x 5

2. Full Throws x 10

Little frustrating obviously on the WFD. I need to get some real implements I guess! Sheaf was and interesting experience! Felt ok actually. No clue on how high it was going, but just working on getting the movement down. Relatively light day of training today.