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C. Fay Training Log |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 5/15/16 at 5:54pm |
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Since I have been competing in Highland Games for a few years, I figured I would post my training log here, since I used to keep it on a more powerlifting oriented site and being that I am retired from that sport, this seems much more appropriate. To give a little background on myself, I am a 35 (almost 36 y/o)
Firefighter/Paramedic, living in S. Florida. In regards to my athletic background, I played College Football and then competed in Multi-Ply powerlifting for 10 years. Although I did well in powerlifting, I did accumulate injuries such as multiple pec tears etc and reached my peak in that sport. My Brother Beau had always told me how much fun Highland Games were and I figured I would step outside of my comfort zone and give it a shot despite not having any throwing experience. I went out and gave it a shot in 2013 at the Central Florida Highland games and managed to tear my left bicep of in the HWFD because my form sucked. Despite this I had a damn good time and am stubborn so I was not deterred, I competed in the B class in 2014 and moved up to the A's last year where I got my butt kicked for the most part but learned a lot. This year I was much more successful in the Florida season and placed well and hit PR's in every event. Currently I am in a bit of an off season and will ramp things up again in late summer for a few big games. Right now I am focused on just balancing out some things, learning rotational o-stone because my stone is terrible and doing more rep work. As I get close in to games I switch gears and do more explosive stuff and will throw many times per week. My basic philosophy in regards to training has been based off of years as a powerlifter and football player, as well as my background as an Exercise Science major in college. Current Best throws are as follows: Braemar 36' 1.5 Open Stone 38' 3 HWFD 34' 1 LWFD 69'3 HH 93' 0.5 LH 112'9 16lb Sheaf 33' WOB 16.6'
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower Warmup: GHR 2x12, 45 degree hyper 2x15, Rev hyper 2x12, Standing abs 2x12, Landmines 2x12, Front Squat 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work. Did some rotational MSA drills w/12lb indoor shot and some walking hammer winds BB Barbell Squat barx10 145x10 195x5 235x5 285x1 305x5 325x5 345x5 Deadlift w/hook grip 315x5, 335x5, 355x5 Deadlift Standing on 2" box 315 2x5 Bent BB Rows 135x8, 185x8, 205x8 Ab wheel 3x10 Nothing heavy today, just working on getting comfy with free squatting and deadlifting again. I did mostly box squatting in season and speed pulling, anything heavier in either movement was causing my psoas to act up bad, so I am starting up light and trying to build things up gradually in these movements with the hope I wont aggravate things so badly.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Bench
Warmup: Cuff complex, Flat DB Press 3x20, Rev hyper 3x10, Standing abs 3x10, CSR x20, 2x10 BB Bench barx20 135x10 185x5 225x5 255x5 275x5 285x5 Wide Inclines 135x8, 185x8, 195x8 Close Grip 185x8, 195x8 Benching was supersetted w/pullups 9x3 Finished w/walking hammer winds and MSA drills
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Party
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Excited to keep in touch with you more Charles! Great season so far man!
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thanks Justin, it will be a pleasure to keep up with you as well. I always enjoy talking training with you.
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Beau Fay
Senior Member Call me Beauregard. Joined: 7/25/06 Location: Guadeloupe Status: Offline Points: 383 |
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To quote John Powell, "I never would have taught you this stuff if I thought you'd actually learn it!"
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"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Indeed. Didn't Powell say that to Bruch, shortly after their coaching rendezvous in Sweden?
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Upper Accessory
Warmup: Cuff compex, bowling pin swings. BB Standing Overhead Press bar 2x10 95x12 115x10 135x8 145x6 Pressing was supersetted w/pullups 3x5 1 set of 1 arm KB press w/35, 50, 70lb KBs, did 5 reps with each one on the way up and the way down with no rest. Superset of neck harness 2x20, Lateral raise 2x20, Rev hyper shrugs 2x20 no rest Ran the rack on DB curls doing 5 reps from 10lbs on up to 30lbs and then did hammers with 5 reps all the way back down to the 10s with no rest 2 arm band extensions x100 w/avg band (rest/pause) Sledge hammer forearm work x20 each arm Finished w/some MSA footwork drills indoors Super nasty weather outside and as a result every injury I have accumulated on my sporting life seemed to be acting up as is the norm in dour weather. Nothing too heavy, just a bunch of accessory stuff which bores the hell out of me but helps me keep things in balance in the off season. I normally like to get several drills in today but the lightning ended hopes of that. I kept a fast pace and finished up before I even made it through the Bad Brains "Rock for light" album. "And I'm sailin on!" -HR
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup/Accessory: 45 degree hypers 2x15, GHR 2x12, Reverse hyper 2x12, Standing abs 2x12, landmines 2x12, Front squat bar 2x10, 1 leg KB dead 2x5, hip mobility work. MSA "walk and pop" drill w/12lb shot Walking hammer winds 2x10 forwards and backwards Line drills with 28 3x5 BB Squat Barx10 145x10 235x5 285x1 325x5 345x5 365x5 Deadlift (hook grip) 315x5, 365 2x5 Deadlift standing on 2" box 335 2x5 BB row from floor 135x8, 185x8, 225x8 Ab wheel 3x10 Still no heavy stuff, the free squats and deadlifts feel fine, the psoas only started to act up on the deficit pulls. I'm thinking my body can handle only a couple of deadlift sets before the price problem acts up. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday Throwing
Standing throws w/stone toes to trig x5 Standing throws no reverse x5 MSA x10 1 turns w/49 x5 2 turns w/49 x5 2 turns w/28 x5 Walking winds w/16lb hammer x10 3 wind and release x5 Thunder in the distance caused me to rush things a bit since I didn't want to ride the lightning. Being that I have a really low proficiency level in this sport, when I only throw once a week in the off season, I don't really make progress, rather it is a holding action to prevent myself from getting drastically worse. If I take even a week off of weights or stones it takes me two weeks to even get back to baseline. Since learning MSA is my priority at this time I am drilling that in one form or another several times a week and as a result am making gradual progress although my stone is still pathetic in comparison to my other events. I am also still getting used to my 49, moves and flies well enough but seems to have a little different rhythm than the 56. It doesnt beat me up as bad though.
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vonguinness
Postaholic Joined: 9/01/08 Status: Offline Points: 1643 |
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Ricky Bruch forever. |
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jammin on the one.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Upper
Warmup: Cuff complex, bowling pin swings, walking hammer winds, Flat DB Press 3x20, CSR x20, 2x10, Rev hyper 3x10, Standing Abs 3x10 BB Bench barx20 95x10 135x10 185x5 225x5 275x5 285x5 295x5 Incline BB Bench 135x8, 185x8, 205x8 Close Grip Bench 135x8, 185x8, 225x8 Benching was supersetted w/pullups 9x3 Finished w/some band flyes, band extensions and light bicep stuff Next week I will be skipping this day due to having to go up to Orlando to help out some of our lifters at APF nationals. It is probably a good thing to give it a rest because even though i am not handling much poundage my left shoulder is acting up a bit and needs a break.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday Accessory
Warmup: Cuff complex, bowling pin swings Circuit for 3 rounds of the following 5 exercises: Double KB overhead Press 35s x20 Wide Pulldowns x20 Rear Delt raise 10s x20 Neck harness 35 x20 Rev hyper shrugs x20 Walking H Hammer winds 2x10 Left/Right, Forwards, Backwards Various MSA drills and a few throws w/12lb indoor shot Finished w/some light, high rep bicep, tricep and forearm work. I had a very busy day and was a bit pressed for time. Since the shoulder is acting up a bit and I wont be benching this week, I figured I would treat this week as an upper body deload and get in a bit of conditioning/pump work and keep the loads very light. Not exciting but its something.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Throws
Standing stone throws (toes to trig) x5 MSA stone x12 1 turns w/49 x3 2 turns w/56 x3 2 turns w/49 x3 2 turns w/28 x5 Walking winds w/HH x10 HH 3 wind and release x3 HH 3 wind throws x3 LH 3 wind throws x3 MSA is gradually improving by about 1 foot/week. What I hit today is still about 4 feet short of my best standing with the same stone. At least things are gradually improving. The MSA at this point is really more of just a "walk and pop" drill as opposed to any aggressive spin. Anything too fast and I lose all of my torque. I figure over time things should gradually speed up as form improves. I have not touched my 56 in a few weeks and had only used the 49. A few throws with the 56 felt good so this tells me I can get away with throwing the 49 mostly instead of the 56 in practice. I have not touched the HH since my last games so I figured I would give it a try on some 3 winds. Overall it didn't feel bad. Maybe by my next games I can throw with a 3 wind instead of the 2 that I normally use. We shall see. Decent day overall. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup/Accessory: 45 degree hyper 2x15, GHR 2x12, Rev Hyper 2x12, Standing twisting abs 2x12, BB Front Squat w/bar 2x10, 1 leg KB deadlift 2x5, hip mobility work, shoulder mobility work. BB Free Squat 145x10 195x5 235x3 285x2 325x1 365x5 385x5 405x5 (add belt here) Deadlift w/hook grip 315x1, 365x1, 405 2x5 Bent BB Row From Floor 225x8, 245x8 supersetted w/ab wheel 2x12 Finished w/the following drills: HH Walking hammer winds Lt, Rt, Forward, Backward 2x10 Line drills w/28 3x5 Standing throws no reverse w/12lb shot x4 Standing throws w/reverse w/12 lb shot x4 MSA w/12 lb shot x6 I felt like I was coming down with a cold today, luckily my thursday ephedrine, caffeine, ibuprofen coctail had me feeling right for the workout. Good day on a whole, still nothing too crazy, just rep work. Deadlifting for reps w/a hook grip is a bit unpleasant. Off to Orlando tomorrow to handle some of our lifters at APF nationals. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Upper Accessory
Warmup: Cuff complex Standing BB Overhead Press barx10 95x10 135x3 165x1 185x1 165x3 135x5 OHP was supersetted w/pullups: bwt x3, +20lb chain x2, bwt x10 MSA walk and pops w/12 lb shot 1 arm KB Press 50 x5, x20 supersetted w/wide pulldowns HIT style x8, x12 1 arm DB rows 100 x20 (I don't know if these are Kroc Rows, Jennae rows so I will just call them DB rows) Walking HH winds 2x10 forward/backward Finished w/some light high rep bicep/tricep work I was sick as hell for the last few days, fever, head cold etc. I was well enough to train today and it felt good to get some work in and sweat hard in the Florida heat. On a side note, I always noticed my throws were a little tight and orbits bad after heavy lat work. By finishing off with hammer winds after lat work, I seem to be able to negate or minimize this negative effect on my throws.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday Throws
Stone work w/16lb stone: Standing throws toes to trig x5 Drop to 1 knee and pop up/throw x5 (don't know name of this drill) Braemars no reverse x3 Braemars w/reverse x3 MSA x8 1 turns w/49 x3 2 turns w/49 x3 2 turns w/28 x5 Walking LH winds x10 LH 3 wind and release x3 Took two throws w/LH and just shut it down Stone work went reasonably well enough today, slow steady progress, still blowing through my block on MSA. Weights just felt off. I know I have a ton of congestion backed into my ears (I could hear my pulse) and I think it was throwing my balance off a bit because often my body was not where I thought it was and this is common with inner ear stuff. I was dragging ass by the time I got to hammer work and things just felt really wrong after 2 throws and I knew I would accomplish nothing so I just stopped. So I still have a ways to go before I am 100% healthy and don't have a lot in the tank, but I am feeling better every day.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: 45 degree hyper 2x15, GHR 2x12, Rev hyper 2x12, Standing abs 2x12, Front squats w/bar 2x10, 1 leg KB deadlift 2x5, hip mobility work Walking HH winds 2x10 (forwards/backwards) Various MSA drills BB Free squat 145x10 235x5 285x3 325x1 375x1 415x1 (add belt) 465x1 435x3 415x5 Deadlift w/hook grip 315x1, 365x1, 405x1, 455x1, 495x1, 455 2x3 Bent BB Row from floor 225x5, 275x5 supersetted w/ab wheel 2x12 This month I will gradually work up to heavier weights. I work up to a single that is a little over my work set weights and then drop down and do some work sets. Everything moved fine. The psoas tends to act up on the lockout with the deadlift, so I cannot explode into my lockout like I normally have always done. Psoas has felt pretty good on squats so far. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Bench
Warmup: Cuff complex, Flat DB press 3x20, CSR x20, 2x10, Rev hyper 3x10, Standing abs 3x10 BB Bench barx20 135x10 185x5 225x5 275x3 315x1 335x1 305x3 275x5 225x15 Benching was supersetted w/standing cable rows using 3 different handles 6x10 I called it after this. I was pretty haggard from another brutal shift at work. Running 18 or so calls in a 24 hour period, including 4 transports after midnight takes it's toll. Nothing impressive today and since I didnt have any spotters I did not push it much.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Just wanted to post to let you know that someone reads this! Your commentary is insightful, which makes this log worth reading.
Keep it up. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thanks! Im glad if I can provide any useful info.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Throws
Throws w/16lb stone Standing throws toes to trig x5 Braemars no reverse x3 Baemars w/reverse x3 MSA x10 2 turns w/49 x3 LWFD 2 turns x8 Weather started going to hell so I had to call it before I did everything I wanted to. Braemars and MSA were feeling pretty good. I still have the bad habit of not looking up enough on my release and throwing to flat. Weights felt nice and I was hitting some good distances just staying long, I sped up a few at the end to get some full speed work. Weather should be terrible all week but I will see if I can get to the field wed or thurs and get some hammers in.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Accessory Work
Warmup: Cuff complex Standing BB Press (cleaned from floor) barx10 95x10 135x5 165x1 185x1 205x1 185x3 165x3 Pressing was supersetted w/pullups: bwt x3, +20lb chain x3, +40lb chain x3, bwt x5 1 arm KB press 50x8, 70x12 superseted w/HIT style wide pulldowns x8, x10 Walking hammer winds 2x10 Forward/backward MSA Footwork drills Finished w/some light bicep/tricep and neck work. I am excited because I got the invite to the Amateur Championships in Minnesota at the end of August. Its going to be a huge honor to share the field with such a talented group of athletes. I will definately have my work cut out for me and will need to make some major improvements if I want to be competitive with these guys. I will set up my training to peak around the end of august since I will do the Am-championships and East Coast championships back to back. Starting in July I will really start to ramp things up.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup/Accessory: 45 degree hyper 2x15, GHR 2x12, Rev hyper 2x12, Standing Abs 2x12, Landmines 2x12, BB Front Squat 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work BB Free Squat 145x10 235x5 285x3 325x1 375x1 415x1 added belt here 465x1 505x1 reverse band 545x1 Deadlift w/hook grip 315x1, 365x1, 405x1, 455x1, 495x1, 545x1, 495x1 (was going to do a triple but psoas acting up too much) Bent BB Row 275 2x5 supersetted w/ab wheel 2x12 I have been spending a whole lot of time sitting lately because I am putting in many hours each day studying for a promotional exam at work. The weather has been bad so I have not been able to take the dog and kid for a walk around the neighborhood. This definately tightened me up pretty bad with my chronic psoas issue. My extensive warmup seemed to loosen things up pretty well but once I got to deadlifting everything above 455 aggravated it badly. I will push the squat and dead for another week, then deload and then see where the cards fall after that before I start my more HG specific training. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Bench
Warmup: Cuff complex, Flat DB Press 3x20, CSR x20, 2x10, Rev hyper 3x10, Standing Abs 3x10 Walking HH winds 2x10 forwards/backwards MSA throws w/12 lb indoor shot x10 BB Bench barx20 135x10 185x5 225x5 275x3 @.52 m/s 315x1 @.47 m/s 335x1 @.48 m/s 350x1 @.35 m/s add slingshot 405 x1 took off slingshot 315x3 @.44 m/s 285x5 @.51 m/s 225x3 @.72 m/s 225x22 @.57 m/s Benching was supersetted w/fat V-handle standing cable rows 2x20, 4x10 Standing Face Pulls w/rope 2x10 supersetted w/1 arm KB snatch 50 2x5 The South Florida weather was in full effect in the gym today and things reached a Vietnam-like climate and I was soaked in about 10 minutes. I got to try my new push-band velocity measuring device today and that was exciting. Bar speed was not the goal this week but using it over the next few weeks should give me some better ideas for appropriate future loading parameters when bar speed is a major emphasis. All benches seemed to move well enough today despite my being a shell of my former powerlifting self. I was hoping to get some hammers in after lifting since the rain has finally stopped, unfortunately the illegal immigrant soccer league had taken over my hammer field and it was a no go.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Congrats on the invite Charles. Well deserved! Note on the sitting - make a simple stand up desk. I just got a side table and put it on top of my normal desk, so I can return to sitting if needed/wanted. Also, maybe study at the bar/counter in your house? The standing has helped tremendously with my low back pain. Just food for thought.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thanks for the suggestion Justin. I know of some people that have alleviated some back issues using a standing desk. I might just play with it and see if it makes a difference. By the way, are you still measuring your bar speed in training? I know you mentioned it in previous training log posts. I was curious if you found it to be a valuable tool?
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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I was...but don't really anymore. Due to 2 things: 1)Laziness. 2)Ease. Explained: I was using the app "Iron Path Pro" on my iphone and paid $4 for it. I was not sold on it's accuracy. Plus, if I wanted to compare set to set or rep to rep, you had to go in and analyze the fine. "instant" would have made it much easier and I would have definitely continues. I see you got the push band and I'll be interested in how you enjoy it. Tucker Turner has some of the Form Collars and he has some ups and downs with it. Im a little mad that I missed it, but Squats and Science released a cheap "string tendo" but only did 100 units and I missed the sale. They will be doing it again sometime and I will probably be on top of that this time. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Yeah the tendo is sort of the golden standard for measuring bar speed. I am hoping this push band ends up being a valuable tool. The big thing I need to make sure of down the line is not to compromise form in order to be faster. A S&C coach friend of mine told me that was a problem that he ran into with athletes and tendo units, basically the guys were doing whatever possible to move the bar faster. It should be a fun experiment for me. My Brother seems to be getting some positive results by training with his.
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