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C. Fay Training Log

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Topic: C. Fay Training Log
Posted By: CharlesFay
Subject: C. Fay Training Log
Date Posted: 5/15/16 at 5:54pm
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'



Replies:
Posted By: CharlesFay
Date Posted: 5/15/16 at 5:59pm
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.


Posted By: CharlesFay
Date Posted: 5/15/16 at 6:02pm
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


Posted By: Alaska
Date Posted: 5/15/16 at 6:50pm
Party


Posted By: JustinBlatnik
Date Posted: 5/16/16 at 12:46pm
Excited to keep in touch with you more Charles! Great season so far man!


Posted By: CharlesFay
Date Posted: 5/16/16 at 6:05pm
Thanks Justin, it will be a pleasure to keep up with you as well. I always enjoy talking training with you.


Posted By: Beau Fay
Date Posted: 5/18/16 at 7:04am
To quote John Powell, "I never would have taught you this stuff if I thought you'd actually learn it!"

-------------
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed


Posted By: CharlesFay
Date Posted: 5/18/16 at 6:44pm
Originally posted by Beau Fay Beau Fay wrote:

To quote John Powell, "I never would have taught you this stuff if I thought you'd actually learn it!"

Indeed. Didn't Powell say that to Bruch, shortly after their coaching rendezvous in Sweden?


Posted By: CharlesFay
Date Posted: 5/18/16 at 6:51pm
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


Posted By: CharlesFay
Date Posted: 5/20/16 at 1:15pm
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.


Posted By: CharlesFay
Date Posted: 5/21/16 at 4:17pm
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.


Posted By: vonguinness
Date Posted: 5/21/16 at 4:59pm
Originally posted by CharlesFay CharlesFay wrote:

Originally posted by Beau Fay Beau Fay wrote:

To quote John Powell, "I never would have taught you this stuff if I thought you'd actually learn it!"

Indeed. Didn't Powell say that to Bruch, shortly after their coaching rendezvous in Sweden?

Ricky Bruch forever.



-------------
jammin on the one.


Posted By: CharlesFay
Date Posted: 5/22/16 at 10:07am
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.


Posted By: CharlesFay
Date Posted: 5/25/16 at 9:40am
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.


Posted By: CharlesFay
Date Posted: 5/25/16 at 7:01pm
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.



Posted By: CharlesFay
Date Posted: 5/26/16 at 5:26pm
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.




Posted By: CharlesFay
Date Posted: 5/30/16 at 6:43pm
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.


Posted By: CharlesFay
Date Posted: 5/31/16 at 7:13pm
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.


Posted By: CharlesFay
Date Posted: 6/02/16 at 7:20pm
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.




Posted By: CharlesFay
Date Posted: 6/05/16 at 7:13pm
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.


Posted By: Alaska
Date Posted: 6/06/16 at 1:52pm
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.


Posted By: CharlesFay
Date Posted: 6/06/16 at 6:55pm
Originally posted by Alaska Alaska wrote:

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.

Thanks! Im glad if I can provide any useful info.


Posted By: CharlesFay
Date Posted: 6/06/16 at 7:01pm
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.


Posted By: CharlesFay
Date Posted: 6/08/16 at 6:36pm
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.


Posted By: CharlesFay
Date Posted: 6/09/16 at 7:44pm
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.




Posted By: CharlesFay
Date Posted: 6/12/16 at 1:23pm
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.


Posted By: JustinBlatnik
Date Posted: 6/12/16 at 8:15pm
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.


Posted By: CharlesFay
Date Posted: 6/12/16 at 8:37pm
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?


Posted By: JustinBlatnik
Date Posted: 6/13/16 at 2:59pm
Originally posted by CharlesFay CharlesFay wrote:

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?


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.


Posted By: CharlesFay
Date Posted: 6/14/16 at 6:49pm
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.


Posted By: CharlesFay
Date Posted: 6/14/16 at 6:54pm
Tuesday Throws

Throws w/16lb stone
Standing throws, toes to trig x5
Standing throws dropping to 1 knee, no reverse x3
Braemar x3 no reverse
Braemar x3 reverse
MSA x10

2 turn throws
w/56 x3
w/49 x3
w/28 x3

Light hammer work
Walking winds x10
2 wind and release, 3 wind and release 
1 wind x3
2 wind x3
3 wind x3

MSA still moving gradually upwards but nothing impressive, I seem to be figuring out when to actually push the stone at this point, but its not consistent. The weights felt pretty good. Hammer work was not too bad considering I didnt throw it at all last week. 3 wind is starting to feel more comfy but I am still going to need to work on catching it further back and when to accelerate on the second wind.


Posted By: CharlesFay
Date Posted: 6/15/16 at 6:57pm
Wed Accessory 

MSA w/12lb indoor shot x10
Walking Hammer winds forward/backward w/HH 2x10
Cuff complex and mobility work

BB Overhead Press (cleaned from floor)
barx10
95x10
135x5
165x1
185x1
205x1
225x1
205x2
185x3

Pressing was supersetted w/ring pullups bwtx3, +20lb x3, +40lb x3, bwt x10

1 arm KB Press 50x5, 70x5, 106x2

HIT style pulldowns x8, x10

Called it a day and saved something in the tank for squatting and pulling tomorrow.  I am pretty weak with overhead pressing due to being unable to come close to a good rack position. I have tried many things for a long time and made little progress due to my left arm where my bicep was reattached being super tight, I have accepted it though. I played with my push band for the hell of it, kind of knowing it was useless for this training day because I consider the overhead pressing to be a grinding exercise and not something that emphasizes speed. The push band had settings for overhead BB press and KB press, but since I clean them from the floor, it screws up the readings and makes them invalid. No big deal, really I am more concerned in monitoring my speed on squat, bench, dead, BB snatch and KB snatch more than anything else at this point. 


Posted By: CharlesFay
Date Posted: 6/17/16 at 6:17am
Thursday Lower

Warmup: 45 degree hypers 2x15, GHR 2x12, Rev hyper 2x12, Standing Abs 2x12, Landmines 2x12, Front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, various hip mobility drills

BB Free Squat w/Buffalo Bar
barx10
145x10
235x5 @.58 m/s
285x3 @.62 m/s
325x1 @.69 m/s
375x1 @.47 m/s
415x1 @.58 m/s
465x1 @.26 m/s
505x1 @.4 m/s
535x1
add Reverse bands 605x1 #.36 m/s
505x2

(I screwed up and accidentally turned the pushband off a few times while squatting, so didn't get data on some)

Deadlift: 315x2, 405x1 (psoas just killing me here so I just stopped deadlifting)

Seated Goodmornings 105 4x10
Ab wheel 2x12

I definitely was feeling a little banged up going into this session and the psoas was acting up a good bit, causing a sharp pain in my lower back in the hole and parts of the upper concentric portion of the squat. This is why my bar speed is quite variable because on my slower sets, the issue was more exaggerated and the pain makes me slow down a bit. I worked up to some decent poundage on the squats but by the time I got to deadlifting, the whole issue was aggravated too much for deadlifting to be worthwhile. Surprisingly the seated GMs felt good because they stretch the groin a bit and loosen my back. Next week I will deload, probably box squat and likely not deadlift at all. Then I will see where the cards fall the following week before going into my HG oriented training.


Posted By: CharlesFay
Date Posted: 6/18/16 at 1:09pm
Saturday Upper

Warmup: Cuff complex, Flat DB press 3x20, Band pull-aparts 3x20, Standing Abs 3x10, Rev hyper 3x10, walking hammer winds w/HH 2x10 forward/backward, some MSA footwork drills

BB Bench
barx20
135x10
185x5
225x5 .64 m/s
275x3  
315x1 .42 m/s
345x1 .39 m/s
365x1 .26 m/s
425x1 w/slingshot
took slingshot off
345x2 .31 m/s
225x25

Benching was supersetted w/chest supported rows:
1 plate x20, 2 plates x10, 2 plates +25 x5, 3 plates x5, 3 plates +25 x5, 4 plates x5, 3 plates +25 x5

1 arm KB snatch
50x5  Rt arm @ 2.29 m/s, Lt arm @ 2.07 m/s
70x5  Rt arm @ 2.20 m/s, Lt arm @?

Finished w/some light bicep and tricep work

Did what was for me pretty heavy benching today as I am a shell of my former powerlifting self and these weights are now challenging. Still playing with the Push-band and there are some kinks I need to work out such as it not reading a set or it often reads 2 reps when in fact I only did one. I am not sure if this is due to my setting up or what, but it did the same thing on squats and deads the other day. I might have to actually go back and read the FAQ and directions more, which as a man is something I naturally just hate. I knew I would be moving weights at a good speed on KB snatch, but was surprised at how high of a speed I was moving the KB and frankly I could have moved it faster if I was focusing on that. Good workout on a whole.



Posted By: CharlesFay
Date Posted: 6/20/16 at 7:02pm
Monday Throwing

16lb stone
Standing throws, toes to trig x5
Braemars (no reverse) x5
Braemars (w/revers) x5
MSA x10

2 turns 
w/49 x3
w/28 x9

Light hammer work
Walking winds x10
3 wind and release x3
3 wind throws x6

It was a beautiful day today and by far the most mild weather south Florida has seen for a while. Unfortunately my body and mind were just too exhausted from my shift yesterday that my coordination, timing and focus were off. This happens to me sometimes when I just don't get enough sleep. The Father's day shift was steady in the day with a nasty car accident that involved a fatality where despite our best tries there was no saving the patient, this can be a little draining sometimes. Then I got a few hours of sleep and then ran a bunch of more calls from 2:30 am until i got off at 7:30 am. To me sleep is probably me the most important variable of the equation in terms of performance.


Posted By: CharlesFay
Date Posted: 6/21/16 at 4:43pm
Tuesday Upper Accessory

Warmup: Cuff complex

Circuit of 2 arm KB overhead press 3x20, Wide Pulldowns 3x20 and neck harness 3x20

Walking hammer winds w/HH forward/backwards 2x10 supersetted w/bowing pin swings

Lower body drags forward/backward 2 trips supersetted w/MSA footwork drills w/PVC on back 2x10

Circuit of DB shrugs 2x10, DB curls 2x20, Rotating band face pulls 2x10, Band extensions 2x50

Finished w/some lower body mobility stuff

Its deload week on lifting, so I kept everything light, high rep and fast paced and got in some extra mobility work for good measure. Just keeping things moving and trying to stay loose. 



Posted By: CharlesFay
Date Posted: 6/23/16 at 8:12pm
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x15, rev hypers 2x12, Abs 2x12, landmines 2x12, BB front squats 2x10, 1 leg squats 2x10, 1 leg KB deads 2x5, Hip mobility work

DE Box Squat w/SSB (counting bar as 45lbs)
barx10
135x5
185x3
225 9x2 slowest set was .67 m/s, fastest set was .72 m/s
275x2 .69 m/s
315x2 .58 m/s

Seated GM 135 2x10
Ab wheel 2x12

Today was just a deload so I figured I would do DE work on the box and just get some ideas about my bar speed when I really focused on it. What was interesting was that when I went from 225 to 275 my bar speed was only .03 m/s slower than my fastest set with 225 and really fell within the average speed that I moved 225 on many sets. Once I jumped to 315 I dropped off considerably to .58 m/s even though it felt very fast. I assume I am not very fast right now since I have been doing slower, heavier work lately. Down the line when I am doing more speed related work I would like to retest speeds at these weights and see what I can do to measure progress.


Posted By: CharlesFay
Date Posted: 6/24/16 at 5:30pm
Friday Deload Bench

Warmup: Cuff complex, Flat DB Press 3x20, CSR 3x20, Band pullaparts 3x20

DE BB Bench w/bands
barx20
bar+doubled minibands x20 (kept this tension for all sets)
135 3x3 close grip (slowest set .72 m/s, fastest .75 m/s)
135 3x3 medium grip (slowest .75 m/s, fastest .81 m/s)
wide grip
135x3 .8 m/s
165x3 .69 m/s
185x3 .68 m/s

Benching was supersetted w/CSR 3x10

Did some work w/12 lb indoor shot, standing throws x4, MSA x6

Finished w/some mobility work

Light deload today, just testing the bar speed with very light weights against bands.



Posted By: CharlesFay
Date Posted: 6/27/16 at 6:50pm
Monday Accessory Day

Warmup: Cuff complex, mobility stuff

Standing BB Overhead Press (cleaned from floor)
barx10
95x10
135x5
185x1
205x1
225x1
245-miss, stalled about half way through the press

Ring Pullups: bwtx3, started to add chains around my neck: +20lbx1, +40lb x1, +60lb x1, +80lb x1
Bwt rep out x11

1 arm KB press 35x5, 50x5, 70x3, 106x5

Walking hammer wind w/HH Forward/Backward 2x10
MSA w/12lb indoor shot x8

I'm working up to max or near maximal weight on things this week to close out the cycle. Considering I got off of a double shift (48 hours straight) this morning, I felt decent. The overhead BB pressing sucked as usual, things moved well enough until the last set where I started to stall out and felt like I was going to pass out. I was supersetting the pressing with the weighted pullups and 80lb might be a PR, the rep out was not bad either for me. I am usually in the hight 250's these days to give a point of reference. The KB press rep out with the 106 went well with 5 reps at each arm. I think I am permanently done with BB presses from the front. Despite my efforts I don't think I will ever get a decent rack position and as a result I cannot start my pressing from a good base which limits what I can do. I think 260 is all I managed in this movement anyhow and that was when I was a 290lb powerlifter. I will just do other overhead movements. After all it doesn't make sense that I can hit a 1 arm KB press with a 106 for 5 reps but not press 245 with a BB. This is all due to my starting position. 


Posted By: CharlesFay
Date Posted: 6/30/16 at 6:42am
Tuesday Throws

Walking hammer winds x10

16lb stone work
Standing toes to trig x5
Braemars no reverse x5
MSA x5

28lb weight
1 turn x5
2 turn x5

Heavy Hammer
3 wind and release x3
3 wind throw x5

Short on time today and in a rush so i was literally throwing as fast as I could walk the implement back to the trig. Made for a decent conditioning session in the 100 degree heat index. Stones were not too bad, I am getting a little more upwards push which is good, I just need to stop blowing through my block amongst other things. LWFD went well, I was lifting the weight nicely in the finish. HH sucked, distances were reasonable considering I have been throwing the LH mostly these days. Finish was inconsistent and were off to my left side and I lost one completely. I was hoping to have learned the 3 wind better by this point but it is not going to work for me right now as I have too many inconsistencies with it to really learn it and the MSA at the same time. The 2 wind has worked for me and I will continue to milk that for as long as I can while focusing on just learning one new thing, the MSA. While I am not a phenomenal hammer guy and Dupuis, Blatnik and Fraser Ewan kick my ass on the event, I would not say that currently the Hammer is a "problem" for me. Stone on the other hand in comparison to all of my other events is just a pathetic, glaring weakness and it must be improved considerably for me not to get my ass handed to me at the championships in Minnesota and the ECCs for that matter. So going into the next phase of preparation, I will be dropping my accessory upper body day, lifting twice a week, throwing twice a week and eventually 3 times a week. Next week will be when the new phase starts and my training will look much different than what I have been posting since I started my log here.


Posted By: CharlesFay
Date Posted: 6/30/16 at 8:43pm
Thursday Lower

Warmup: 45 degree hypers 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
barx10
145x10
235x5
315x3
365x2
415x1 add belt
465x1
505x1
555x1 added light knee wrap here
600x1 @.33m/s

Deadlift 315x1, 405x1 stopped here, back killing me

On the bright side today the squats went well and it was a PR of sorts. When I was a 280lb college football player I hit 605x3 in a belt and wraps, shortly after that I blew out my ACL. For many years as a multi-ply powerlifter weighing between 270-300lbs i hit plenty of 600+ raw box squats w/specialty bars. I was 258 today and I really don't know if I ever hit a squat in belt and wraps on a free squat at this bodyweight. The issue with my psoas/back seems to flare up in the hole and at lockout on the squat but was manageable today. Deadlift was just a no go, even on 315, the pain was just extremely sharp near lockout. So basically deadlifts are out for a while until symptoms clear up. I also won't be free squatting for a good while and will be mostly relying on box squats, power snatches, snatch grip high pulls and some speed pulling against bands from a deficit for my main movements in the next phase of training.


Posted By: CharlesFay
Date Posted: 7/03/16 at 1:16pm
Sunday Bench

Warmup: Cuff complex, flat db press 3x20, pulldowns 3x20, band pullaparts 3x20, standing abs 3x10, rev hypers 3x10, band flye x20, bowling pin swings

BB Bench
barx20
135x10
185x5
225x5 @.57m/s
275x3 @.49m/s
315x1 @.43m/s
345x1 @.43m/s
365x1 @.34m/s
misloaded and missed 395
385x1 @.31m/s
225x24

Benching was supersetted w/chest supported rows: 2 plates x10, 2 plates +25 x5, 3 plates x5, 3 plates +25 x5, 4 plates x5, 4 plates +25 x5

Finished w/some face pulls and shrugs. 

Decent day benching, I screwed up and somehow put 395 on the bar instead of the 385 i wanted. Took it down and misgrooved it and had my spotter take it, then realized my mistake and loaded it correctly and hit an ugly 385. What can I say other than I suck at benching these days and being that bench has never been a strong point for me, weight loss after retiring from powerlifting definately has taken it's toll along with the 4 pec tears I have had. All things considered, i am fine with benching this because I know that ultimately it isn't going to be my bench strength that will make me throw a 16lb stone farther. I was hoping to throw today but the dour weather and the illegal immigrant soccer league made it a big no. Next week I begin my next phase and am looking forward to the change.


Posted By: CharlesFay
Date Posted: 7/06/16 at 6:15am
Tuesday Throws

16lb Stone
Standing toes to trig x5
Dropping to 1 knee in the power position x5
Braemar (no reverse) x5
Braemar w/reverse x5
MSA x5

49lb weight
1 turn x3
2 turn x6

28lb weight
2 turn x3

Today my session went pretty much as predicted. The sleep deprivation and exhaustion from working many busy shifts and a rough 4th of July shift has added up to create a rather crappy throwing session. The less technical stuff like the standing throws etc were ok, but as I progressed to more complicated drills things went south. Towards the end of my weight work I started to lose any semblance of form or proprioception for that matter. Not a big deal, just need to get some rest.


Posted By: CharlesFay
Date Posted: 7/06/16 at 7:34pm
Wednesday Throws

16lb hammer work
10 winds
1 wind x5
2 wind + release x5 (chop drill)
2 winds @70% x3
2 winds @80% x3
2 winds @90% x3

Caber drills
Pick and long walk x2
Pick and run x2
Pick and try to turn x2

Sheaf Drills
Bottoms up w/20lb sheaf x5
Full throw w/20lb sheaf x3
Full throw w/16lb sheaf x3

Today I spent some time knocking the rust off of a few events. I had not worked 2 winds, caber or sheaf in a good while. The hammers felt pretty good and I think I was only about 4 ft off of my best throw with my own hammer. Caber was not to bad on the picks but pathetic on turning attempts, my hips are slow right not but more explosive training should fix it. Sheaf was inconsistent as expected. I did more work w/the 20lb sheaf than the 16. I am going to have to get used to it because I have never done a games before w/a 20lb sheaf and have only used the 16. 


Posted By: CharlesFay
Date Posted: 7/07/16 at 7:48pm
Thursday Lower

Warmup: 45 degree hyper 2x15, GHR 2x12, Rev hyper 2x12, Standing abs 2x12, BB Front squat 2x10, 1 leg split squat 2x10, 1 leg KB dead 2x5, hip mobility work

2 rounds of BB complex w/bar:
Snatch grip high pull x5/Snatch grip behind the neck press x5/Snatch balance x5

BB Hang Power Snatch 95 10x1  all sets fell between 1.65 m/s and 1.79 m/s

SSB Box Squat w/bands
barx10 (counting bar as 45lbs
bar+light bands x5 (kept this tension throughout)
135x5
work sets
185x2 @.82 m/s
205x2 @.77 m/s
225 6x2 w/sets ranging from .74-.79 m/s

BB Snatch grip hang high pull 8x1 w/sets ranging from 1.58-1.76 m/s

Finished w/2 rounds of jump rope x50 and 2 hand KB swing 106 x10

Today was an interesting and fast paced day in a scorching hot gym. I kept the snatches very light in order to relearn them since I have not done them for quite a few months, high pulls were the same. I was able to keep things pretty fast on them. Note that when I put down my bar speed, I am showing the average velocity and not the peak velocity of any rep or set. The really interesting part was the SSB box squats w/bands where I was using 225 +light bands and managed a range of .74-.79 m/s. Several weeks ago with the same bar weight but no bands I managed a range of around .68-.74 m/s. This confirms my belief that the bands make me much faster since they not only increase my stretch reflex but also allow me to accelerate through to the top of the rep whereas I naturally have to decelerate at the top with free weights in order to stay under control. My basic goal on the squats was to work around .75 m/s. Things are getting interesting!


Posted By: CharlesFay
Date Posted: 7/08/16 at 7:46pm
Friday Throws

16lb stone
Standing throws toes to trig x5
Braemar (no reverse) x5
180 drill x5 (felt like an idiot on these, just horrible)
MSA (no reverse) x4
Full MSA x10

28lb weight
1 turn x5
2 turn x9 (gradually ramped up intensity every 3 throws)

Good session overall, god awful hot out. Normally I throw later in the day but today I was out there at 2pm and the florida sun was beating down on me. My I-phone told me it was too hot to operate and the implements were hot to the touch. I am used to training in heat but this was a new level of hot. I was going to do WOB stuff at the end but decided against it after the first two events.


Posted By: CharlesFay
Date Posted: 7/09/16 at 1:09pm
Saturday Upper

Warmup: Cuff complex, bowling pin swings, incline db press 3x20, band pullaparts 3x20, standing abs 3x10, Rev hyper 3x10

DE BB Bench w/bands
barx20
bar+doubled mini bands (kept this tension throughout)
135x3 @.88 m/s
165x3 @.78 m/s
175x3 @.88 m/s
185 3x3  ranging from .76-.77 m/s
225x3 @.64 m/s
245x3 @.65 m/s
265x3 @.56 m/s

Benching was supersetted w/CSR x20, 3x10

Snatch grip standing behind the neck press bar x10, 55 3x5  supersetted w/pullups 3x5

1 arm KB snatch 50x5, 70x5

Finished w/2 rounds of HH 10 winds, 22lb med ball throws x6 and MSA footwork drill

Interesting stuff today in that I was surprised at how far up I had to move in order for my bar speed to get below .6 m/s. My goal was to get the majority of my work in @.75 and then move up for the last few sets. Another interesting thing is that typically my fastest sets were done after doing a set of CSRs. I have always liked to superset stuff for training density and time constraints. Normally i superset with an antagonistic exercise, i feel this works well for me and the results today give some credence to it. I also did some behind the neck pressing with a snatch grip, went super light to be safe and will very slowly work my way upwards if the shoulder holds up.



Posted By: CharlesFay
Date Posted: 7/12/16 at 7:20pm
Tuesday Throws

16lb Stone
Standing toes to trig x5
Drop to 1 knee x3
1-2 drill x3
Braemar (no reverse) x3
MSA (no reverse) x5
MSA x12

56lb weight
Entry drill x5
2 turns x5

49lb weight 2 turns x5

28lb weight 2 turns x3 (transition practice)

WOB x6

Got some decent volume in today, although it was hot and buggy it was overcast and that allowed me to keep up a good pace. Stones and weights were pretty good. I had not thrown WOB since april so I need to knock some rust off of my form. I have a branch that ranges from around 14ft to 16ft. I stood under the 14ft area for today. I cleared twice, all the rest hit the branch or landed on top of the branch. Unfortunately my branch is on the fat side which means that to clear it I have to throw in more of an arc than is optimal under a real standard. Often my best throws in practice are the ones that strike the top of the branch. It is better than nothing to train on but I think it is also why my first few WOBs in a games are a bit ugly and inefficient.


Posted By: CharlesFay
Date Posted: 7/13/16 at 5:08pm
Wednesday Throws

22lb Hammer
10 winds x2
1 wind throws x5
2 wind + release x5
2 wind throws x5

16lb Hammer 2 winds x5

Caber 
Walks x3
Sprints x2
Turns x2 (12ish and around 10:00)

20lb sheaf bottoms up x6
16lb sheaf full throws x4

Pretty good day all around today. Practiced picking with a wider stance with higher hips and getting my hands lower on the stick after reading a McKim article. Picks felt much better with this form on a whole. I have been studying for months for a promotional exam that is highly competitive and have put in probably 6-800 hours into this, tomorrow is the big day and needless to say it has been stressful. The thing I love about lifting and throwing is that I can totally clear my mind and focus on the task at hand. While throwing today, all I thought of was throwing. I have never had the patience to meditate, but I think throwing and lifting does the same thing for me.


Posted By: CharlesFay
Date Posted: 7/14/16 at 7:54pm
Thursday Lower

Warmup: 2 rounds of complex of GHR hyper x5/GHR x5/Torso side to side x5, standing Abs 2x12, Rev hyper 2x12, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work

Snatch warmup complex: 2 rounds of snatch high pull x5/behind the neck snatch grip press x5/ snatch balance x5

BB Hang Power Snatch
95 3x1 best of 1.62 m/s
115 3x1 best of 1.72 m/s
135 3x1 no readings here

DE SSB Box Squats w/avg bands (approx 120-150lb tension at top for me)
135x5
185x3
225 3x2 best set .75m/s
255 x2 @.67m/s
275 x2 @.74 m/s
295 x2 @.7 m/s
315 x2 @.63 m/s
335 x2 @.66 m/s
365 x2 @.61 m/s

Snatch Grip Hang High pulls 185 8x1 

Finished w/2 rounds of jump rope x50, MSA drill x5, 2 hand KB swing 106 x10

The plan on squats was to go a bit heavier than last week with more band tension and go until my bar speed slowed to .5m/s for average velocity on a double. I just kept adding weight and still moving the bar faster than that, the greater tension just enables me to move heavier weights faster. I plan on using much more tension than this down the line to really push the bar speed. Should be a fun experiment.


Posted By: CharlesFay
Date Posted: 7/15/16 at 7:07pm
Friday Throws

16lb Hammer
10 winds x2
2 wind + release x5

16lb Stone
Toes to trig x5
Braemar (no reverse) x3
Braemar (reverse) x3
MSA (re-X drill) x5
Full MSA x10

28lb Weight
1 turn x5
5 turn and throw x2
2 turns x12

I got some feedback from my Brother Beau in regards to my MSA technique and things were as bad as I thought. Losing my torque and not staying in the power position, not getting my feet down fast enough, staying too high and blowing through my block. I have tons to work on and despite my efforts the stone is the bane of my existence. I tried to work on just trying to stay lower today and maintain a little more torque and threw about a 6" MSA PR. Its still ugly though. I wanted to get in more reps but the chalk on my hands and face were turning to slime in the heat and humidity and the stone started to slide on me. On the weights I gradually increased tempo and not surprisingly my longest throw was on a slower throw. Better positions I guess. 


Posted By: CharlesFay
Date Posted: 7/17/16 at 5:49pm
Sunday Upper Deload

Warmup: Cuff complex, bowling pin swings, Incline DB bench 3x20, CSR 3x20, Band pullaparts 3x20, Rev hyper 3x10

DE BB Bench w/bands
barx20
bar+doubled mini bands (kept this tension throughout)
95x5
135 3x3 close (best set @.84 m/s)
135 3x3 medium (best set @.96 m/s)
135 3x3 wide (best set @.97 m/s)

Benching was supersetted w/speed pullups 10x1

Behind the neck snatch grip overhead press 2x10 supersetted w/rotating band face pulls 2x10

After an exhausting week and an even more exhausting shift yesterday, I was totally haggard and beat going into the gym. Luckily I had planned for this and was deloading today. The bar speed was actually slower than I planned, but in my current state it was the best I could manage. On my speed benching, narrow is defined for me as index fingers on the beginning of the knurling and wide is pinky on the rings. Rest, food and fluids are what I need right now to get back on track.


Posted By: CharlesFay
Date Posted: 7/18/16 at 7:21pm
Monday Throws

Warmup: PVC twists, band stretches

16lb Hammer
Walking winds x10 forwards/backwards
10 wind drill x2
2 wind+release x3

16lb stone
Standing toes to trig x5
Braemar, dropping to one knee x3
Braemar no reverse x3
Braemar w/reverse x3
MSA re-X drill x5
MSA no reverse x5
MSA x5

56lb weight
Entry drills x3
2 turns x3
49lb weight 2 turns x6
28lb weight 2 turns x3

Still pretty exhausted today, nothing too exciting in my distances. Throwing was a little inconsistent today and I was maybe overthinking a few thing. I do think I may have figured out a couple of important things on stone and weight though. We shall see if I can make something of it.


Posted By: CharlesFay
Date Posted: 7/21/16 at 7:14am
Wednesday Throwing

22lb Hammer
10 wind drill
1 wind throws x5
2 wind and release x5

16lb hammer
2 wind throw x10

Caber
Pick and walk x2
Pick and run x2
Turns x2 (1:30 and a 12:00)

20lb sheaf 
Bottoms up x5

16lb sheaf 
full throw x5

Mediocre day on hammer, tried to stay a little longer on the winds. Caber and sheaf went well enough, still a little rusty.


Posted By: CharlesFay
Date Posted: 7/21/16 at 7:55pm
Thursday Lower

Warmup: GHR 2x12, Hyperextention 2x10, torso side to side on GHR bench 2x10, Standing abs 2x12, Landmines 2x10, BB front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility stuff

2 rounds of BB complex: Snatch grip high pull x6/behind the neck snatch grip press x6/snatch balance x6

BB Hang power snatch
95 3x1 sets ranged from 1.38 m/s to 1.6 m/s
115 3x1 ranged from 1.52 m/s to 1.58 m/s
135 2x1 ranged from 1.56 m/s to 1.6 m/s
145x1 @1.64 m/s
155x1 @1.66 m/s

DE BB Box Squat w/Strong bands
bar+bands x5
145x3
work sets
195 4x2 sets ranged from .73 to .81 m/s
215 4x2 sets ranged from .7 to .77 m/s

BB Snatch High Pull from floor
185 3x1 
215 3x1

Finished w/2 rounds of the following giant set: Jump rope x50, walking lunge w/BB on back x10, standing BB twists x10, 1 arm KB swing 50 x10 per arm, ab wheel x10

Super gross and sweaty day today. I drank 3 quarts of fluid during this session and still am over a pound lighter than when I started the workout. Snatch form is gradually coming back and the speed is pretty good although the weights are nothing impressive. I bumped up the band tension again this week and went back to using the straight bar. I assume the band tension with the strong band at my height is somewhere between 200-250lbs at the top.  I think those two factors and my hard training as of late caused me to be a little slower than I wanted to be. My goal was to maintain a .75 m/s bar speed and some sets were below and some above, so I guess it all averaged out to be .75. This is a heavier two week cycle for me and next week I will work up to a .5m/s max with this band tension. I tried to used the push band for the BB snatch grip high pulls from the floor but got very inconsistent measurements. I assume it is because I use a slow first pull and a much faster second pull and that throws off the overall measurement. Good session overall.


Posted By: CharlesFay
Date Posted: 7/22/16 at 7:11pm
Friday Throws

16lb hammer 10 wind drill x2

16lb stone
Standing toes to trig x5
Braemar 1-2 drill x5
MSA Re-X drill x5
MSA x12

28lb weight
1 turn x5
2 turns x9

WOB x4  Cleared easily at approx 14ft twice and again at around 15-16ft

Stones were blah as usual, however I was still throwing further than usual so I guess that is good despite the shit form. 28lb weight was great, I tried using a more staggered stance similar to what Spencer Tyler uses and sure enough I was throwing farther with less effort and not coming close to any side foul like I have been doing alot in practice. We will see how the technique works on the HWFD in a few days. WOB felt like it should and was much less rusty. I workout tomorrow and then have a little vacation for a few days which should be nice.



Posted By: CharlesFay
Date Posted: 7/23/16 at 9:51am
Saturday Bench

Warmup: Incline DB Press 2x20, CSR 2x20, Band pullaparts 2x20, Rev hyper 2x10, Standing Abs 2x10

Med ball throw 30lb 2x6
Walking HH winds x10 forwards/backwards
MSA w/22lb braemar ball 2x4

DE BB Bench w/Fat bar and doubled monster mini bands
barx10
125x5
165 2x3 @.8 m/s
175x3 @.81 m/s
185 3x3 sets ranged from .72-.78 m/s
215x3 @.71 m/s
235x3 @.63 m/s
255x3 @.52 m/s

Benching was supersetted w/speed pullups 10x1

Snatch grip behind the neck press: bar x10, 65 2x10 supersetted w/band rotating face pulls 3x20

1 arm KB snatch 70 2x5

More band tension again today and I added the fat bar to the mix, I probably get somewhere between 100-120lb of tension at the top with these bands. Typically I like to switch to the fat bar for benching as I get closer to a big games. I feel like I am pushing with more of my hand like I do on a stone and typically I get a pretty immediate carryover on stone and lets face it, anything I can do to get a little more on my stone is welcome. The idea was to hit 6 triples with an average velocity @.75m/s and then work up to some heavier ones without slowing below .5 m/s. For the most part I was able to keep an average of .75 with some sets above and below. The jump from 215 to 235 felt like it was the point where things started to really slow down. Interestingly enough, on most sets the 2nd rep was the fastest, with a significant dropoff of velocity on the 3rd rep.  Now I get a few days of rest and will be back at it by the middle of the week.


Posted By: Beau Fay
Date Posted: 7/25/16 at 10:13am
Very insightful log! Excellent commentary.

-------------
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed


Posted By: CharlesFay
Date Posted: 7/26/16 at 7:07pm
Glad to see that you find my log entertaining Beau.


Posted By: CharlesFay
Date Posted: 7/26/16 at 7:15pm
Tuesday Throws

16lb hammer 
10 wind x2

16lb Stone
Toes to trig standing x5
Braemar drop to 1 knee x5
Braemar no reverse x5
Braemar w/reverse x6
MSA Re-X drill x5
MSA x8

49lb 1 turn x5
56lb 2 turns x5
49lb 2 turns x5
28lb 2 turns x5

I got back from the keys earlier today and wanted to get some throws in, despite being worn out from my trip. Standing throws felt ok, the MSA was horrible and the weights were mediocre. I got plenty of volume in though. I think at this point I am done with MSA. I made a bit of progress for a while, but I still can routinely hit more distance on a standing throw and I feel that the more I worry about all of the stuff I am doing wrong on MSA, the worse my throws have gotten. Today for instance I threw farther on a standing throw with no reverse than any MSA throw that I did. I have drilled MSA constantly in the last few months and I dont have anything to show for it but a swollen knee, which is the same that the glide got me a while back. Standing throws for me until I can actually get consistent, hands on coaching. This just isn't something I can figure out on my own like the other events.




Posted By: TheJeff696
Date Posted: 7/26/16 at 8:00pm
I read your log as well and thoroughly enjoy it. I just like being a fly on a wall haha. 

I would also say with your explosiveness, a solid shuffle for Ostone may be something to play with. Brent Miller (despite being a freak of nature) does it and regularly goes 50'+. Here is a delightful video with Brent shuffling to victory (among other big throws) 

https://www.youtube.com/watch?v=iLXQODW-krk

Something to consider I suppose

 


-------------
Jeff Kaste



"I think there's a Squatch in these woods..."


Posted By: CharlesFay
Date Posted: 7/27/16 at 6:21am
Thanks for the input Jeff! It's funny you mentioned the shuffle because as I was driving home from the field yesterday, I thought to myself that after failing with the glide and MSA, the shuffle was about all I have left to try. I will probably spend this last month before my two big games just trying to get my stand as good as I can and then see if I can possibly shuffle my way to a PR in the offseason.


Posted By: TheJeff696
Date Posted: 7/27/16 at 8:43am
That sounds like a solid plan, don't wanna mess with stuff in the middle of the season. What's great about the shuffle for someone with your type of brute strength is the only thing you need to focus on is keeping your upper body back. Everything else is so intuitive that you're able to obliterate the delivery with minimal technical thought. 

After throwing shot for close to 20 years, the glide and spin still befuddle me, so you are not alone!


-------------
Jeff Kaste



"I think there's a Squatch in these woods..."


Posted By: CharlesFay
Date Posted: 7/27/16 at 7:12pm
Originally posted by TheJeff696 TheJeff696 wrote:

That sounds like a solid plan, don't wanna mess with stuff in the middle of the season. What's great about the shuffle for someone with your type of brute strength is the only thing you need to focus on is keeping your upper body back. Everything else is so intuitive that you're able to obliterate the delivery with minimal technical thought. 

After throwing shot for close to 20 years, the glide and spin still befuddle me, so you are not alone!

I hear you. For some reason the stone has become a total act of frustration in this sport.


Posted By: CharlesFay
Date Posted: 7/27/16 at 7:25pm
Wednesday Throws

22lb Hammer
10 winds x2
2 wind and release x5
2 wind throw x6 (ranged from 77 to practice PRs of 84 and 85)

16lb 2 wind throws x6  (ranged from 90-96)

Caber
Walks x2
Runs x2
Run + toss x3 (11:30, 80 degrees or so almost a 12:00 and finished w/a 12:00)

20lb Sheaf
Bottoms up x6
Full Throw x4

16lb Sheaf Full Throw x4

I was very happy about how HH went today. I don't throw "flyers" in practice and my best practice PR with the HH is about 80 after which I hit several throws in games in the low 90s with a best of around 93. My best LH in practice is only around 101 and my best in a games is over 112. Hitting around a 5ft practice PR today will hopefully yield a much larger games HH throw. I have not been throwing the HH now and mostly just working the LH, it seems to be paying off, lets hope it does when it counts.


Posted By: CharlesFay
Date Posted: 7/28/16 at 9:00pm
Thursday Lower

Warmup: Hyperextensions 2x10, Side to side on hyper bench 2x10, GHR 2x12, Rev hyper 2x12, Standing abs 2x12, Landmines 2x12, BB Front squats 2x10, 1 leg squats 2x10, 1 leg KB deads 2x5, hip mobility work

2 Rounds of BB Complex: Snatch grip high pull x6/Behind the neck snatch grip press x6/Snatch balance x6

BB Hang Power Snatch
95 2x1 @1.57-1.67 m/s
135  2x1 @1.73-1.75 m/s
155x1 @1.67 m/s
175x1 @1.64 m/s
185 3x1 @1.53-1.69 m/s

DE BB Box Squat w/strong bands 
barx10
145x3
work sets
195x2 @.75 m/s
215x2 @.74 m/s
235x2 @.67 m/s
265x2 @.71 m/s
285x2 @.67 m/s belt added here
305x2 @.62 m/s
345x1 (misread on velocity)
375x1 @.43 m/s

Snatch Grip High Pulls from floor 185 2x1, 205 2x1, 225 2x1

Finished w/2 rounds of the following exercises: Jump rope x50, Walking lunge w/barbell on back x10, Standing BB twists x10, 1 arm KB swings 70 x8 per arm, ab wheel x10

Brutally hot day today as usual. I worked to some slightly heavier sets on the power snatch and with my poor form on this movement I thought things would get too ugly if I went heavier today. The box squats were done with strong bands which probably give me somewhere between 200-250lbs of tension at the top. I wanted to have a heavier day in which I would start sets at around .75m/s and gradually work up until I hit a single that was slower than .5m/s. My last double was 305 @.62 m/s and then unfortunately I couldnt get a reading 345. I assume by the feel that is was a little over .5 m/s. The 375 was much slower @.43 m/s and that signaled the end of squats for the day. I didn't bother testing my speed on the high pulls since my 2 speed style of pulling would not give me an accurate read. I pushed hard this week and have one more intense upper body workout and 1 more high volume throwing workout before the week is over. The idea is to really push it to the limit this week and then deload next week.


Posted By: AndrewK51
Date Posted: 7/29/16 at 7:02am
Are you still training at Southside?

I was in Ft. Myers for grad school a few years ago and trained at (the former) Gulf Coast Barbell with Ed and all those those guys.

... It is a funny path from multiply powerlifting to highland games...


Posted By: CharlesFay
Date Posted: 7/29/16 at 1:22pm
Originally posted by AndrewK51 AndrewK51 wrote:

Are you still training at Southside?

I was in Ft. Myers for grad school a few years ago and trained at (the former) Gulf Coast Barbell with Ed and all those those guys.

... It is a funny path from multiply powerlifting to highland games...

I am still training at Southside Barbell and my wife and I now run the place. We have a relatively small crew we train with these days and have a nicer, larger space in Boynton Beach. I have a field right next door to the gym where I can train the throws and can store my caber at the gym. You are right, it is a funny path from multiply powerlifting to the games. While I have some great powerlifting memories and did some respectable lifts in the sport, Highland games seems like a hell of a lot more fun to me.


Posted By: JustinBlatnik
Date Posted: 7/30/16 at 9:39am
Chaz, you are so strong!


Posted By: CharlesFay
Date Posted: 7/30/16 at 11:50am
Originally posted by JustinBlatnik JustinBlatnik wrote:

Chaz, you are so strong!

Thanks Justin. Lol! Unfortunately in the realm of strength, I am a shell of my younger powerlifting or football playing self, but I am not as fat as my younger self either, so that's a decent bargain I guess.


Posted By: CharlesFay
Date Posted: 7/30/16 at 12:05pm
Saturday Upper

Warmup: Cuff complex, incline DB press 2x20, rev hyper 2x10, standing abs 2x10, band pullaparts 2x20, CSR 2x20, walking hammer winds forwards/backwards x10, Med Ball throws 40x6, 30x6, 22x6

BB Bench w/fat bar +doubled monster mini bands
barx10
bar+bands x10  
125x5
165 2x2 sets between .65-.69 m/s (slow start)
195 2x2 sets between .75-.81 m/s  (2nd rep of 1st set @.97!)
215 2x2 sets between .66-.79 m/s
245X2 @.59 m/s
255x1 @.56 m/s
275 4x1 @ .38, .42, .49, .47 m/s

Benching was supersetted w/explosive pullups 12x1

Standing behind the neck press w/snatch grip: bar 2x10, 65x10, 75 2x10 supersetted w/rotating band face pulls w/monster mini 3x10

1 arm KB snatch 50x3, 70x3, 106x3 (used 1,2 and go, WOB type technique w/the 106 for momentum)

Interesting day today. I have been pushing the volume and intensity pretty high on throws and lifts for the last two weeks with the goal to basically fry myself. The wild inconsistency in my reps on bench today indicate that I am getting close to that point now. I hit doubles with the idea of being between .75-.5 m/s on this heavier day and then hit a point where things got slow and try to speed up with singles. I got slow at 275 and although my reps got faster I couldn't crack the .5 barrier so I shut it down. With the KB snatches, I find that they help my WOB a good bit because with my build and technique they seem to carrry over. I am not sure however that these would work as well for others with a more traditional WOB form with a large back swing. Tomorrow I throw one more time with a good bit of volume and heavier implements to finish myself off and deload next week. Hopefully I can supercompensate next week, hit two more weeks of hard training and then deload for the games and supercompensate once again and hit some PRs. Lets see how the plan works.




Posted By: CharlesFay
Date Posted: 7/31/16 at 9:15am
Sunday Morning Throws

16 lb Hammer 10 winds 2x10

22lb Braemar ball
Standing toes to trig x5
Braemar drop to 1 knee x3
Braemar no reverse x3

16lb stone
Braemar no reverse x3
Braemar w/reverse x12

12lb shot Braemar x3 (plastic shot got too slimy, shut this down after 3)
16lb stone Braemar x3

49lb Weight
Entry drill x3
2 turns x6 (started off around 32 ft and gradually ramped it up to 37 ft)

28lb weight 2 turns x9 (55-62 ft)

Due to a test prep schedule, I had to train early this morning and the conditions were not good. It had just rained and the field sucked bad, it essentially alternated from muddy and slick to soft and sandy. Not good for distances but prepares me for worst case scenarios. The stones were difficult because they were both sandy and slimey. If anyone who reads this likes to cook and has fried something before, I liken it to when you accidentally use your wet hand to bread something, that is what the stone, braemar ball and indoor shot were like, I could never get any flick at the end of the throw as a result. Separation sucked as usual but I am trying. 49 went well, I just tried to stay smooth and patient and the more I did that, the farther the weight went. 28 was all over the place, I think is was just fatigue setting in. I was going to WOB at the end at this 15ft fence by standing under the gate, I gave up after 2 throws, something about worrying about hitting the chain link fence was making me finish all wrong and leave it out in front, I will only use my branch at the other field for WOB, this is just a no go. Deload week here I come, yay!


Posted By: CharlesFay
Date Posted: 8/04/16 at 8:10pm
Thursday Deload Lower/Hybrid day

Warmup: 45 degree hyper x15, GHR x12, standing abs x12, standing BB twists x10

Went to field:
LH 10 winds x2
LH 2 wind and release x3
LH 2 wind throws x5

Caber
Walk x1
Run x1
Turn x1

Sheaf
22lb Bottoms up x4
16lb Bottoms up x4
16lb Full throws x4

At Gym

Close Grip BB Hang Power Snatch 95 3x5

DE BB Box Squat w/strong bands
Bar 2x10
145 3x2 avg velocity .74-.84 m/s
195 3x2 avg velocity ..77-.85 m/s
145x2 @.82 m/s
105x2 @.97 m/s

Jump rope 50 rotations x2
Box jumps on 24" box 3x5
Ab wheel 2x10

Deloading this week, so the volume and intensity of throws and lifts are low. I worked some light close grip snatches that always feel awkward. I will say that the last time I did these, I hit several Hammer PRs and I know this movement is a favorite of olympic hammer guys. Hopefully they will help me in this event once again. I have to be careful to go light on them, otherwise i get some nasty pains in my upper forearm. The DE squats were slower than I wanted them to be with the light weight plus band. I was initially worried the weight was so light I was having to decellerate at the top so as not to end up coming up onto my toes, adding a little weight didnt do much for bar speed, neither did dropping the weight. Next week I will start a speed strength phase with lots of band tension and will use the SSB. I use an unconventional no hands technique with the SSB and just keep my bands on my belly. For some reason with this form, I can move the bar really fast. We shall see just how fast next week.


Posted By: CharlesFay
Date Posted: 8/05/16 at 6:33pm
Friday Morning Throws

16lb stone
Toes to trig standing x5
Braemar no reverse x5
Braemar w/reverse x5

49lb weight: entry drills x5

28lb weight: 2 turns x6

Another deload throwing day. No extreme efforts here and a reminder to take it a little more easy with the weights. By going a little slower, hitting the right positions and being patient, I managed to throw much farther than I intended to without really putting much energy into it. 


Posted By: CharlesFay
Date Posted: 8/07/16 at 7:05pm
Sunday Deload Upper

Warmup: Cuff complex, Incline DB press 2x20, Rev hyper 2x10, standing abs 2x10, CSR 2x20, band pullaparts 2x20

DE BB Bench w/doubled monster mini bands
barx30 (3 grips)
bar+bands x10
95x5
135 3x3 close grip (best avg velocity .94 m/s)
135 3x3 medium grip (best @.97 m/s)
135 3x3 wide grip ( best @.88 m/s)

Benching supersetted w/explosive pullups 9x1

Behind the neck jerk
bar 2x10
95 3x5

Easy deload today, worked on keeping the bar speed fast. I have not done behind the neck jerks in ages, so I just kept them real light to get comfy with lowering the bar back into place. I may gradually work on these over time. Back to pushing hard for the next two weeks, should be a fun challenge.


Posted By: CharlesFay
Date Posted: 8/08/16 at 7:54pm
Rainy Monday Throws

16lb Hammer walking winds 2x10 (forwards/backwards)

16lb Stone
Standing toes to trig x5
Braemar (drop to one knee) x5
Braemar (no reverse) x6
Braemar w/reverse x10 (ranged from 33-36ft)

56lb weight
Entry drills x3
2 turns x5 (29-30 1/2 ft)

49lb weight 2 turns x5 (32-35ft)

28lb weight 2 turns x6 (53-58ft)

WOB x5  (worked between 13'6 and 15' section of branch, cleared 3, left 1 out front, one hit the top of the branch which is around 20" in circumference)

It rained all day today and despite the dour weather, I went out and threw in the rain. HG is an outdoor sport and being such I practice in all conditions except lightning. At this point in the game I just can't miss sessions. I have my work cut out for me at Am nationals and ECCs, I am already at risk of getting embarrassed by some seriously talented throwers, I need to take every chance I can to get better. Needless to say due to the field conditions, slimey stones and handles the distances were not impressive, but I got the work in. Weather should be bad all week long, so this might be the first of several nasty sessions. 


Posted By: CharlesFay
Date Posted: 8/10/16 at 6:55pm
Wednesday Throws

HH 10 winds x2
HH 1 wind throws x5
HH 2 wind and release drill x5
HH 2 wind throws x8  (between 75 and 83ft which is between 88-97% of my best with my own hammer)
LW 2 wind throws x3 (between 90 and 101 ft, or 90-100% of best with this practice hammer)

Caber
Walk x1
Run x1
Attempt to turn x2
Turns x4 all 12:00s

20lb Sheaf
Bottoms up x4
Full throw x6

16lb Sheaf  
Full throws x2

I felt rusty today on the HH and the timing and balance was a bit inconsistent. Caber initially felt the same way. Overall it was a good day though, plenty of volume with heavier stuff. Probably my rustiness is due to the fact that I deloaded last week and my overall HG proficiency level is still low enough that even backing off of some implements for a week makes me have to take a few more throws to get in the groove again.


Posted By: CharlesFay
Date Posted: 8/11/16 at 8:07pm
Thursday Lower

Warmup: 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, Landmine x20, BB Front squat x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work

2 rounds of BB complex: Snatch grip high pull x6/Behind the neck press w/snatch grip x6/snatch balance x6

BB Hang Power Snatch
95x3
135 2x1 (1.65-1.68 m/s)
155 2x1 (1.7-1.76 m/s)
175 2x1 (1.69-1.73 m/s)
185x1 @1.65 m/s
195x1 @1.71 m/s
Close grip snatch
95x3 avg 1.48 m/s
115x3 @1.44 m/s
135x3 @1.3 m/s

Speed strength phase DE BB Box Squats w/SSB and lots of bands 
bar (counting it as 45lbs) +strong bands x5
bar+strong and average bands x3
bar+stong, average and light bands x2 (kept this tension throughout)
95 6x2 (sets ranged from .82-.98 m/s)

Box Jumps
24" box x5
36" box 2x5

Ab wheel 2x12

Speed was the name of the game tonight. From powerlifting to highland games, I have always found the speed strength phase for DE squats to help get me fast and explosive. I used a bunch of band tension, probably around 500lbs tension at the top with very little bar weight. Thee great thing about this massive amount of tension is that it slams you down to the box and creates a tremendous stretch reflex with which you rapidly explode through the rep and finish fast to outrun the band tension. The box jumping went well at the end as well and I may include some depth jumps next week. Hopefully this cycle will be the icing on the cake and I can maximize my explosiveness.




Posted By: CharlesFay
Date Posted: 8/13/16 at 6:18pm
Saturday Throws

HH Walking winds 2x10 forward/backward

16 lb stone
Standing toes to trig x5
Standing 1-2 drill x5
Braemar w/reverse x6

56lb weight
Entry drill x3
2 turn throws x4

49lb weight 2 turn x3

28lb weight 2 turn x9

Not a great day today overall. For some reason my left elbow has been acting up for the last two days so I had to take it a little easy on the stones and couldn't finish to hard, same thing with the weights. I suck so bad at stones that it may be best off barely even throwing it next week and just focusing on everything else. Lets face it, my stone is so bad that I will be dead last in it at nationals no matter what. There is no point in beating my self up on it at this point because it will not make me much better. Heavy weights were pretty good, light weights were sucking. Next week I need to throw mostly with the light weight in order to get my speed back, all this heavy stuff has slowed me down. Benching tomorrow should be fun.


Posted By: CharlesFay
Date Posted: 8/14/16 at 10:03am
Sunday Upper

Warmup: Cuff complex, Incline DB press 2x20, rev hyper 2x10, standing abs 2x10, band pullapart 2x20, CSR 2x20, med ball throws 40lb x6, 30lb x6

DE Fat Bar Bench w/bands
barx20
bar+doubled monster minis x10
bar+doubled monster minis and doubled minis x10 (kept this tension throughout)
125x3 @1.03 m/s
145 5x3 between .87-.92 m/s
165 3x3 between .84-.9 m/s

Behind the neck snatch grip push press: bar 2x10, 95x5, 115x5, 135x5

Push press was supersetted w/explosive pullup 9x1

Finished w/2 rounds of the following superset: Supine med ball throws 30lb x6, 25lb plate winds, 1 arm KB snatch 70x3

Lots of band tension on the fat bar today, probably around 180lbs of tension at the top give or take. Bar speed stayed fast with the minimal bar weight that I put on. Still just trying to get comfy with the behind the neck work, so staying conservative there so i dont destroy the shoulder. Good day overall, the elbow gave me minimal problems.


Posted By: CharlesFay
Date Posted: 8/17/16 at 6:21am
Tuesday Throws

LH 10 wind drill x2

16lb stone
Standing toes to trig x5
Braemar dropping to one knee x5
Braemar no reverse x5
Braemar w/reverse x5

56lb weight entry drill x5

28lb weight
1 turn x5
2 turns x10

WOB x4

Highly variable day today. The stones were feeling pretty good although not impressive as usual. The elbow was not acting up on the stone at least. With the 28 my 1 turns felt very nice, however the 2 turns were very inconsistent. On some I was too aggressive on the entry, not staying low enough and at times not getting both feet planted before releasing, also had a few side fouls. This inconsistency caused a shotgun effect in my throws and really scattered them around. The elbow also was acting up on the release which hampered things a bit. I have had a good few months on LWFD and did not expect this event to suddenly fall apart and become problematic. I just need to get it together when I have my last big throwing session on friday. WOB felt great, just took a few to make sure I was still good at it and went home. At this point in the game I am not sure if the inconsistency in my throwing is caused by compounding fatigue from all of the things I have had on my plate this summer plus all of the training and throwing. Hopefully deloading into the games next week will help some of my issues.


Posted By: TheJeff696
Date Posted: 8/17/16 at 7:57am
My LWFD does that to me too. It usually happens after some crazy throwing sesh or lifting because I cant connect my legs to my brain haha. I would definitely tend to think letting off the gas will help going into Worlds. 

-------------
Jeff Kaste



"I think there's a Squatch in these woods..."


Posted By: CharlesFay
Date Posted: 8/18/16 at 6:03am
Yeah Jeff, you pretty much described the situation with my LWFD. The deload should do the trick, or at least I sure hope so. Typically whenever I push things close to a games with the lifting, especially the high band tension plus a good bit of throwing I get a decrease in performance followed after a deload by a drastic increase in performance. Luckily this is a pretty consistent thing for me. Despite knowing this, mentally it can mess with you when suddenly a good number of throws are off. The key for me now is just staying the course and then resting up a whole bunch next week.


Posted By: CharlesFay
Date Posted: 8/18/16 at 6:09am
Wednesday Throws

22lb HH
10 winds x2
1 wind throws x5
2 wind+release x5
2 wind throws x8 (between 77-84)

16lb LH 
2 wind throws x4 (between 97-100)

Caber x4 (turned 3 times for 11-12ish)

20lb sheaf 
Bottoms up x4
Full x4

16lb sheaf 
Full x4

Hammers felt pretty decent, a few were a bit off when I tried to put too much into them. I just need to stay long and loose because that will give me more distance than trying to kill it. Throws were around 90-97% on my HH of my practice best and around 97-99% of my practice bests with the LH. Often I get around 10ft more on my HH in a games than I hit with my own hammer in practice. If this holds true, then by the way hammer practices have gone I should be in striking distance of a small PR. Caber felt pretty good and same with sheaf. The 20lb sheaf is a real mystery to me having never thrown it in a games. I have no clue how I will do with it when I get under some actual standards. Should be a fun challenge.


Posted By: CharlesFay
Date Posted: 8/19/16 at 5:53am
Thursday Lower

Warmup: 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, Landmines x20, Front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, hip mobility work

2 rounds of BB complex of snatch grip high pull x6/snatch grip behind the neck press x6/snatch balance x6

BB Hang Power Snatch
95x5
135x3
165x1
185x1
205x1
215x1
225x1

Med ball throw 40lb 2x6
Jump Rope x50
Box jump on 20" box x5, on 31" box 2x5
Depth jump from 20" box x5

Speed Strength DE Box Squat w/SSB and bands (SSB counted as 45lbs)
bar+strong bands x10
bar+strong+average bands x5
bar+strong+average+light bands x3 (kept this tension, probably around 500lbs @the top)
95x2 @.93 m/s
135x2 @.87 m/s
165x2 @.83 m/s
185x2 (no measurement)
205x1 (no measurement)
225x1 @.76 m/s
245x1 @.73 m/s

Last heavy day of lower body work. I went a little heavier on the power snatches and did a good bit of jumping as well. I didn't bother to measure bar velocity on the snatch since I figured if I made the lift it was fast enough. Squats were speedy against a bunch of tension, the plan was to work between 1 m/s and .75 m/s and once I dropped below that, I would stop. Peak velocities on the squats varied between 2 m/s at the lightest and 1.34 m/s at the slowest. Peak is not what I normally pay attention to, rather average velocity is what I care about.  One last big throwing session friday and one last upper session saturday. Lets hope the body holds up.




Posted By: CharlesFay
Date Posted: 8/20/16 at 6:11am
Friday Throws

HH Walking winds 2x10 forward/backward
HH 2 wind + release x5

Stone
Standing toes to trig x5
1-2 drill x3
Braemar no reverse x3
Braemar w/reverse x10 (ranged between 32-37, most around 36, or between 84-97% of best practice throws)

HWFD 
Entry drill x3
Full throws x8  (ranged between 28-32 with most around 30-31, or 82-94% of my best practice throws)

LWFD Full throws x10 (ranged between 50-63 or 76-95% of best practice throws)

WOB x4, cleared twice at around 14 and once around 16

Last serious throwing session today before the big games next weekend. Stones felt pretty good for me. Since my form is just so bad on them, fatigue couldn't really hamper my technique since my technique is so bad to start with. HWFD really took the biggest hit today, very inconsistent on the throws, finishing off balance, a couple of times I didnt wait to get both feet down on the throw and a few side fouls. Ugly and pretty much the same issue I had with LWFD the last few sessions. On the other hand LWFD felt better, I tried to slow down out of the back and then really focus on catching it and driving hard on the second turn, gradually I ramped the throws up and hit a few at a good distance before the elbow started to feel like crap. Hit a few WOBs at the end and called it a day. I went home and between the heavy band tension on thursday with the jumps and the friday throws, my legs felt completely shot. Saturday bench is all I have left and then a walk-through throwing session next week and some light GPP work. Thank god.


Posted By: CharlesFay
Date Posted: 8/21/16 at 5:08am
Saturday Upper

Warmup: Cuff complex, Incline DB press 2x20, band pullaparts 2x20, CSR 2x20, standing abs 2x20, standing med ball throws w/40, 30, 20lb balls x6 at each.

DE Fat Bar Bench w/bands
bar+doubled monster mini bands x10
bar+doubled monster mini bands and doubled mini bands x10 (kept this tension, approx 180lbs extra at top)
125x3 @.92 m/s
145x3 @.86 m/s
165x3 @.81 m/s
165x3 @.85 m/s
185x1 @.65 m/s
185x1 @.63 m/s (shut it down, getting too slow)

Benching was supersetted w/explosive pullups 8x1

Behind the neck jerks w/snatch grip 
bar 2x10
95x5
135x5
145x5

Supine med ball throws w/30lb med ball 3x6

As soon as I got a bar in my hands today and felt everything ache, I knew it was going to be interesting. Coming out of the gate I was hitting some good speeds but very quickly as I added weight I hit a wall and was not getting faster so I shut it down. The goal was to work between 1m/s and .75 m/s and stop if I got below that. Plenty of explosive work overall, things were about where I expected them to be at this point in the game. For the next two competition weeks I will do some light circuit-type of lifting, sled dragging etc to keep me moving and get some blood flow and recovery in. Nothing worth posting though.



Posted By: JustinBlatnik
Date Posted: 8/22/16 at 3:04pm
Good luck in the coming weeks Chaz. Wish I were throwing with you man!


Posted By: CharlesFay
Date Posted: 8/22/16 at 7:04pm
Thanks Justin! I wish you were throwing with us as well. Hopefully we can catch up and throw together again sometime in the near future.


Posted By: CharlesFay
Date Posted: 8/22/16 at 7:10pm
Monday Walk Through Throws

HH 
Walking winds x10
10 wind drill 2x10
2 wind + release x3
2 wind throws x3

16lb stone
Flicks x5
Toes to trig x3
Braemar no reverse x3
Braemar w/reverse x3

56lb weight
Entry drill x3
Full throw x3

28lb weight full throw x4

20lb sheaf
bottoms up x2
full throw x2

Caber 
walk x1
turn x1 @12:00

Did my games "walk through" practice today, took a few moderate reps at each event and got through everything in an hour. The rest of the week is just going to be some blood flow/gpp work and thats it. I'm going to try to bump up my food a bit this week and eat a little more red meat as well as take some cissus and fish oil to keep the inflammation down. The goals for the Amateur Championships are to have fun, try to learn as much as I can from the awesome competitors that I will be throwing with, hopefully PR in a few events and just try not to shame myself out there with this class of competition. I am excited to see how things turn out.


Posted By: CharlesFay
Date Posted: 8/29/16 at 7:36am
Minnesota Ren-Fest (Amateur World's) Review

The day started off raining and muddy, with a stacked class full of awesome throwers, we kicked it off with heavy hammer while it was wet out, using a hammer initially with a 1/2" pvc handle

1st throw: 83+, went nice and easy on this to get a mark, took the lead for a short while with this, many guys were losing their grip
2nd throw: the guys switched the hammer out for one with a 3/4" pvc handle with tape on it, this caused me to lose my grip 82+
3rd throw: They took the tape off the hammer and everyone was gripping better at this point, I tried to make up for lost ground and muscled it too much instead of staying long, I got short, bad throw 83+, almost 10ft off my best but few if any were throwing PRs in the weather, not sure where I placed but not too high.

Stone: Not worth even reviewing, 35+, dead last as expected, just glad to be done with it.

HWFD: We used one with a decent length of chain and a cannonball type of weight on it, never used one like that before
1st throw: 33+
2nd throw: 34'9 PR! My foot was slipping in the mud bad on the first turn, somehow I saved the throw for a modest PR, it was becoming a real mudfest and many guys were slipping and fouling.
3rd throw: 34+, was not patient enough and muscled it

LWFD:
1st throw: Side foul, felt off
2nd throw: tried to be more deliberate and safe to get one in, 63+
3rd throw: 66+, blah overall, about 3ft off my best

Caber: 18ft, 130lbs
1st: Easy turn for 12:45, others said it turned high in the air before it touched the ground, felt easy
2nd: Bad pick, had to drop it, this cost me
3rd: 1:30, easy turn again. 
Many guys ended up turning the stick and although my 12:45 was one of the better scores, since there were so many turns the drop kept me from getting as many points as I hoped for on a strong event for me

20lb sheaf: A new experience for me, never threw anything over 16lb in a games
24ft: (opening height): missed it the first time, made a stance adjustment and cleared easily. A few guys no heighted here
27ft: cleared this on my second try I think, quite a few more didn't make it.
29ft: came close, but not close enough, only two made this height I think.

WOB: Opening height was 13, I came in at that and cleared 13, 14 and 15ft on my first try. There were still 10 of us in at 15ft and 8 of us in at 16ft. Pretty crazy, especially since it was standing WOB only. I had the height easily all three times at 16ft but left it about an inch out front every time, just didn't follow through enough. 2 guys made 16ft.

End result, 12th place out of 14 competitors.

Congrats to Eddie Brown on the win, awesome display overall.

This was about how I figured I would place, so no surprises there. I knew I was outgunned in the weights and stones, although I thought my hammer would have been more competitive. I hit pretty good marks on my strong events (caber, sheaf, wob) but the competition was just so strong that they didn't get me the points that I hoped for. I should have cleared 16ft on the WOB and I am not too sure but that may have cost me a little in the placing as well as the caber drop I had. A few critical errors can hurt a lot. Overall it was a great experience and just to be able to watch some of these guys throw was a great learning experience. I walked away with 2 PRs, a HWFD PR and a 20lb sheaf PR (since I never threw one, any height was a PR lol!). Definitely something to build on for the future and I know I have a lot of work to do. Thanks to Kevin Dupuis for organizing everything and getting me the invite, lets all hope he recovers quickly from his injury. Also a big thanks to Lenny, Scott and Jeff for making things go so smoothly. This week I just need to rest and heal up and get ready for ECCs, hopefully I can redeem myself a bit.


Posted By: CharlesFay
Date Posted: 8/31/16 at 6:24pm
Wednesday Throws

Heavy Hammer
Walking winds 2x10
10 wind x1
2 wind and release x2
Full throws x5

Light Hammer 
Full throws x5

LWFD full throws x10

I wanted to just focus on hitting some proper positions today. I didn't push the tempo too high, just wanted to reinforce some fundamentals on some things that I feel were lacking last week. I did a whole body circuit on monday to speed recovery and get some blood flow going. Today I also did some sled dragging and other stuff. I fly up to DC tomorrow and stay with my Brother. It will be nice to see the family, watch Beau throw Saturday and then compete myself in ECCs Sunday, I really have no clue who I am competing against. Hoping to represent myself well and hit some PRs to wrap up my year of throwing.


Posted By: CharlesFay
Date Posted: 9/05/16 at 3:21pm
ECC's and Season Review

Sunday I competed in the East Coast Championships, although the guys that actually showed up to compete were good throwers, there were so few of us that it is hard to call it an east coast championship. We started off with 4 guys: J. Baker, M. Patterson, Drew Kirchen and myself. Baker pulled out with an injury after two events. Here is how it went.

HH: 88 ft, 2nd place
Braemar: 28+ (garbage, kept coming off the fingers early), last
O-stone: 37+, (standing throws), last
HWFD: 35.35 ft PR!, first
LWFD: 65+, first, I know I won this by a half inch
Caber: Drop, 11:00, 12:00, big stick but shoot out, the bad pick hurt, last on this
Sheaf: 27, totally inconsistent here, felt like I was throwing a different bag evertime I did it, 2nd 
WOB: 15 ft, first

Overall it ended up as a 3 way tie for points, Kirchen got the win since he had the best caber scores, so Patterson and I ended up tying for 2nd place.

The competition between the three of us stayed exciting because we were just so close to each other all the way to the end. I must admit it was really sad that there ended up being only 4 to show up and 3 to throw in a games as historic as the VSG ECC's. We ended up throwing in a mixed group with a bunch of masters because there were so few of us and this made the day go long. I was happy with my HWFD performance, most other events were an average performance by me and not the strong finish I was hoping for. Sheaf was weird and totally inconsistent. Normally when I do something wrong on the sheaf, I am consistent about it and can adjust as needed, this time the bag came off the tines differently every time each one of us threw it. It was frustrating. This will be my last games for the year, I really cannot take any more time off from work and family to travel and I have been practicing and throwing non stop for 11 months now and need a break. I am going to take a month off from throwing and am going to focus for a while on getting stronger again. In hindsight I think I put too much emphasis on bar speed work. In the past I have used a combination of both max effort type work and speed work and I think that combo works best for highland games for me. Overall it was a good season and I made significant improvements in all events but the stone, which I need to figure out in the off season. Below is a wrap up of my 2016 bests vs 2015

2015                      2016
Braemar 30.2          36.15
O-Stone 36.3           38.3
HWFD    29.9           35.35
LWFD     56              69.3
HH         84.65         93.05
LH         99.2           112.9
Sheaf     30              33
WOB      16              16.6

Caber was tough for me last year and I only had turns in two games, this year I turned every caber with the exception of Dunedin, where no one turned it. The improvement was significant overall this year although I wanted a stronger finish. Lots of work to do in the off season.



Posted By: Beau Fay
Date Posted: 9/06/16 at 3:38pm
Originally posted by CharlesFay CharlesFay wrote:

I must admit it was really sad that there ended up being only 4 to show up and 3 to throw in a games as historic as the VSG ECC's. 

This is so true, and makes me sad. Like we discussed, when I was coming up in my early days as an amateur, ECCs was THE game to get to... didn't matter where you lived. We always had a stacked field with great depth. Newer ams might want to check the old results from years ago and see some of the names that won that game.

Top ams, make a point to get to the ECC and bring it back to being a true CHAMPIONSHIP. It can be great again if the guys just show up!

Originally posted by CharlesFay CharlesFay wrote:


2015                      2016
Braemar 30.2          36.15
O-Stone 36.3           38.3
HWFD    29.9           35.35
LWFD     56              69.3
HH         84.65         93.05
LH         99.2           112.9
Sheaf     30              33
WOB      16              16.6

Hell of a season, lots of big improvements!


-------------
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed


Posted By: CharlesFay
Date Posted: 9/07/16 at 5:19pm
Originally posted by Beau Fay Beau Fay wrote:

Originally posted by CharlesFay CharlesFay wrote:

I must admit it was really sad that there ended up being only 4 to show up and 3 to throw in a games as historic as the VSG ECC's. 

This is so true, and makes me sad. Like we discussed, when I was coming up in my early days as an amateur, ECCs was THE game to get to... didn't matter where you lived. We always had a stacked field with great depth. Newer ams might want to check the old results from years ago and see some of the names that won that game.

Top ams, make a point to get to the ECC and bring it back to being a true CHAMPIONSHIP. It can be great again if the guys just show up!

Originally posted by CharlesFay CharlesFay wrote:


2015                      2016
Braemar 30.2          36.15
O-Stone 36.3           38.3
HWFD    29.9           35.35
LWFD     56              69.3
HH         84.65         93.05
LH         99.2           112.9
Sheaf     30              33
WOB      16              16.6

Hell of a season, lots of big improvements!

Thanks! I have quite a bit of things to work on in the off season to make improvements for next year. Luckily I learned a lot over the weekend from talking to you and Brady and watching the other pros throw. I definitely know what areas I really need to attack.


Posted By: CharlesFay
Date Posted: 9/07/16 at 5:26pm
Tuesday Upper

Warmup: Medium weight sled pulling x4 trips, incline DB press 4x20, Rev hypers x20, Band pullaparts x20, Rotating face pulls x10, cuff work

DE BB Bench
165 9x3 (close, medium and wide grips)

BB bench was supersetted w/fatman pullups

Behind the neck press bar 3x10 supersetted w/pulldowns 3x10

For the next month since I will not be throwing, so I will be focusing on increasing GPP and improving overall muscularity to set a good base for future training. I will be doing extra workouts pretty much daily that may last from between 5-30 minutes and will involve various assistance exercises, dragging, weighted marching, mobility work, etc. As a result most of the main workouts that I post will include mostly "meat and potatoes" barbell work as most of the single joint assistance work such as extensions, curls, neck work, isolated hamstring stuff etc will be done in extra workouts which will not be posted here because they are too boring to bother talking any more about. Today I was knocking the rust off of lifting and gradually getting back into things. I used a double looped mini-band around my wrists to remind me to squeeze the back and try to break the bar to engage the tris more. Nothing too crazy yet.


Posted By: CharlesFay
Date Posted: 9/09/16 at 1:44pm
Thursday Lower

Warmup: Heavy sled drags x3 trips, Front squats bar 2x10, 1 leg squats 2x10, 1 leg deads 2x5, hip mobility stuff.

BB Complex w/bar 2 rounds: snatch high pull x6/snatch grip behind the neck press x6/snatch balance x6

BB Hang Snatch 95 5x3

DE BB Front Squat w/harness on low box
barx10
145x10
195 8x2

Seated Good mornings
185x10
175x10
145x10

Every thing stayed super light in this workout. Still having some left knee and psoas pain that radiates into the back that is left over from the games last weekend. Will get some accessories done friday.



Posted By: CharlesFay
Date Posted: 9/10/16 at 10:23am
Saturday ME Upper

Warmup: Cuff complex, flat DB press 4x20, CSR 4x15

ME Incline BB Bench
barx20
135x10
185x5
225x3
245x3
255x3
265x2
275x1
295x1
305x1
315x1

Inclines were supersetted w/pullups 5x3

Behind the neck push press 
bar 2x10
95 3x5

Push press was supersetted w/rev hyper shrugs 3x20

I have not done a ME incline bench in years, 315 felt pretty good, probably had another 10-20 lbs left in me.  A far cry from the 405 close grip incline I hit in my early 20's before tearing both pecs several times. The inclines actually felt surprisingly good on my disfigured and scar tissue laden pecs, so I may keep it in the ME rotation. Definitely going to keep up some ME upper body work for a while and see if that can help get my upper body strength up. I kept the push presses light and will gradually work those up over time to be safe with doing stuff behind my neck. 


Posted By: CharlesFay
Date Posted: 9/13/16 at 4:36pm
Monday DE Upper Body

Warmup: Cuff complex, Upper body sled dragging, incline DB press 4x20, band pullaparts 4x20, band extensions 4x20

DE BB Bench
165 3x3 close grip
175 3x3 medium grip
185 3x3 wide grip

Benching was supersetted w/fat man pullups 3x8

Standing behind the neck full range overhead press w/snatch grip 
bar 2x10
65x10
75 2x10

Overhead pressing was supersetted w/Meadow's rows 3x10




Posted By: JustinBlatnik
Date Posted: 9/13/16 at 6:36pm
Congrats on a solid season Charles. I hated to miss the ECCs. Just how life ends up in the way sometimes. It is definitely a goal to get back to it next year! On another note, your improvements were awesome. Across the board, I am struggling to say the same. I can't seem to find the next push to PRs. Just throwing consistently above lets say 90% in every event in almost every games (which luckily keeps me somewhat competitive)> What would you say was the biggest difference for you in 2016 compared to 2015 to see the improvements that you did?



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