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TRAINING LOG: Joshua Siau

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JSiau10 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 8/31/15 at 3:21pm
I got my home gym organized and assembled this weekend, finally I have a dynamic area to lift in. I have had my squat rack in the garage tucked in a corner since I got it, I spent two days clearing out a corner of my garage that is now nothing but workout oriented. I call it The Man Cave, or Testosterone City. I will be destroying myself and two gym buddies today, and that will be my last workout this week until after my competition. I'll be up in Belfair, WA this weekend throwing heavy shit and smoking up a FINE cigar with my games buddies.
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Incline bench
Bar 3x10
95. 3x10
115 3x5

Skwaats
Bar. 3x10
135 3x5
155 3x5
185 2x5
210 1x5

Flat bench
Bar 3x10
115 1x7
135 2x5
Was going to do a third set, but I tweaked my shoulder somehow.

Deadlifts
135 4x10
205 3x5
225 1x5

This workout was completely exhausting. This will be my only gym day this week, I may do some field days between now and my competition this weekend but more likely I will take that time to recover.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/08/15 at 11:13am
Hood Canal Recap:

All in all, things went well in Hood canal this last weekend. I hit a few PR's and just enjoyed the time with my highland family. The PR I am most proud of though is my LWFD, I went into the weekend wanting 40' and went home with 40' 3". my scores were as follows: Braemar, 21' 6.5" Open Stone, 25' 11" HWFD 13' 9.5" LWFD, 40' 3" Heavy Hammer, 47' 2" Caber, 70deg WOB, Zilch Sheaf, 16'. 
I feel I could have had 18' on Sheaf, I was only shy by a few inches. but when I set up for my second attempt at 18, I felt something in my back go, and wound up with a huge knot in my lat. it pretty much messed with my entire day after that. all the same, I took some pain pills and applied some icy hot and got back to it to finish the day. I am still recovering today, but I am confident it will be healed with plenty of time for Kelso next weekend. I have one lifting session this week, my off season starts right after Kelso and I will begin what I hope will be an aggressive lifting program. my hope is to add at least 100lbs to all my main lifts by the start of next season in May. I definitely identified a grip issue, I know for a fact I could have had at least 3 feet farther in the HWFD if I had a stronger grip. it kept coming out of my hand causing me to slow down in order to prevent taking out the judge, and the issue caused me to send two hammers at the cage instead of the field. so this will also be an area of focus for me this off season. I am thinking one-handed deadlifts should help with this.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/15 at 9:06am
Season Recap: PR''s FOR EVERYONE! But seriously, I set great new PR's in every event except Light Hammer, WOB and Sheaf. I am especially proud of improving my WFD scores, I have been trying to get over 20' in Heavy for a while and over 40' in light for just as long. I even managed to turn a caber this year, with a score of 9:45.my goal for next year is to turn a bigger caber than this year.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/18/15 at 12:58pm
Workout 9/17/2015

Light day, just bullshitting around.

Incline bench
Bar 5x10
95lb 2x10
95lb 1x5

Squats
Bar 2x10
Bar 1x15
95lb 2x10
115 1x10

Like I said we were just taking it easy, we were both exhausted and sore from our respective weekends. We are heading back in the garage today and we will get down to business.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/21/15 at 9:52am
workout 9/18/2015
Short day, there are going to be quite a few of those ahead I think.
Incline Bench
Bar 3x10
75 3x10
95 3x5
115 3x5

Skwaats
stretching, so much stretching
bar 3x10
95 2x10
135 3x5
185 3x5
205 1x5

I have found it takes me a good long while to warm up the hips before I can reach full depth in the Skwaats, but I had found a set of stretches that work for me. they work everything from the belly button down, and I love them. I am really enjoying finding the right stretches to facilitate the different movements we do in the gym.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/15 at 3:57pm
workout 9/21/15
Deadlift
bar 1x10
135 3x10
185 3x5
225 3x5
275 1x1

flat bench
bar 2x10
95 3x10
115 3x5
135 2x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/15 at 9:19am
Workout 9/23/15

Incline
Bar 3x10
95 4x10
115 4x5

Swaats
105 3x10
135 4x5
185 4x5
225 1x5

Flat
95 3x10
115 4x5
135 4x5

Deadlift
135 4x10
185 3x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 10/03/15 at 12:38am
Workout 10-2-15

Swaats
Bar 3x10
135 3x5
185 3x5
205 2x5

Bench Press
Bar 3x10
95 3x5
115 4x5
135 3x5
155 1x3 PR
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workout 10-7-15
Bench Press
75 1x20
115 3x10
135 3x5
155 3x5
175 1x.75
all I was hoping to do was get that 175lb benchpress, but I got three quarters of the way up and ran into a wall, and the wall said "NNNOOOPE!!"
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Workout 10-13-15
Bench Press
115 3x10
135 3x5
155 2x3
135 5x5
115 4x10

Erycs workout
Bench Press
bar 3x10
85 8x5

You may have noticed we have only been working on bench press recently, there are two reasons for this. first, this is something both of us feel we have not made nearly enough progress in so we are putting focus on it. second, I have begun using my bike and a bus to commute for work. all told I am biking 6 miles a day now, and by the time I get home my legs are pretty sore. Eryc is running all over the place all day at his job, so he is pretty much the same way. in a few more weeks we will start incorporating leg work again, but for now we both have hills to climb in the bench press.
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workout 10/17/2015

Deadlifts
135 3x10
155 1x2
185 2x5
205 1x5
225 1x2
245 1x2
275 1x2
295 aaalmost 1, it's been a while since deadlifting, and I was pretty tired when we started. The next day I went back out and got 295 cold with no problem. 
We just went out there and did them to say we worked out, when I got to 205 I remembered a gimick workout I saw once and wanted to try it out so that's why that progression.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/15 at 8:45am
I went out in the garage to grab something last night, and decided to make an attempt on my deadlift. I pulled 315 easy, first successful attempt since 2012. and just for fun I followed it with a 20lb PR of 335. that felt amazing!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/15 at 8:59pm
Victory is mine!
Bench press
115 3x10
135 3x5
155 3x3
135 3x5
115 3x10

Deadlift
135 3x10
225 2x5
315 2x1
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/15 at 1:56pm
So, the season is over(except for Mo-Throw) and the scores sit as such:
 scores as of 2014            scores of 2015
Br:19'+                               Br: 20' 3.5"
OS: 24"+                            OS: 26' 4.75
LWFD: 36'+                        LWFD: 40' 10.75"
56WFD: 16'+                      56WFD: 20' .5"
LH: 74'+                             LH: 69' 8" 
HH: 56'+                            HH: 59'+
56WOB: 8'                         56WOB: n/a
20Sh: 16'                            20Sh: 16'
caber: 70deg                      caber: 9:45

All in all, it was a fantastic year with plenty of room for improvement. I'm pretty irritated I still can't quite get 18ft in the sheaf, and even more annoyed about my WOB. I could have gotten 10' in Kelso but in the previous game I did not even get 9, so at Kelso as a joke I came in at 12 to make the joke that I went out at 12. On the other hand, I finally turned a caber, albeit a smallish one, and the judge took a little while to determine whether it was truly a turn. I am also really happy to finally get 40+ in the 28WFD, and that I took 4th in the 56WFD. Not bad for the little guy! I have been really working on my strength goals since Kelso, so hopefully that will show in 3 weeks at the Mo-Throw in Tacoma.
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Workout 11-4-15

Benchpress
115 3x10
135 3x5
155 2x3
165 1x1 PR woohoo!!
135 3x5
115 2x10

Deadlift
135 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/15 at 8:42pm
Workout 11/14/15

Bench Press
115 3x10
135 3x5
155 1x3

Deadlift
135 1x10
225 1x5
315 1x3
345 1x1 PR
If I keep going like this I may reach my goal if a 405 deadlift by February 1, my birthday. Here's hoping.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/15 at 10:54am
Workout 11/17/15
I really wasn't feeling it today. I went into the gym tired and when I got there everything felt heavier than usual.

Bench Press
3x10 115

Deadlift
2x10 135
1x5 225
1x1 315

I tested some farmer carry, using identical 155lb weights in each hand. I didn't have a lot of room to move in so I only got about 7 feet with them. I think next time I will put garbage bags over the weights to protect them from the rain, and carry them up and down my street.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 11/23/15 at 9:13am

For some reason I got thrown into the Novice class at Mo-Throw...on the bright side I got to throw the 42.

Now that the entire 2015 season is finished, let's see how I did.

Braemar: 21' 6.5"

Open Stone: 26' 4.75"

42#WFD: 25' 3.5"

56#WFD: 20' .5"

28#WFD: 40' 10.75"

LH: 73' 2.25"

HH: 57' 3.5

20#Sheaf: 16'

16#Sheaf: 16'

42#WOB: 11"

56#WOB: 8'

Caber: 10:00

Quite a few numbers have inproved this year, if I keep my training up next year will be amazing. I still haven't improved my sheaf numbers, primarily because I still haven't figured out how to incorporate leg drive. one of many things I will be working on this off season. Smile

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/15 at 9:25pm
Workout 11/30/15

Bench press
115 3x10
135 3x5
155 3x3
135 1x5

Deadlift
135 3x10
225 3x5
315 1x3
225 2x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/15 at 10:06am
In all the events of this last weekend, I forgot to get on here and log my one little bench workout.
12/12/15
All the stretching.
115 2x20
115 1x10

As I said, not much. Today I'll get back and do some work. I knew about Squatober but I only just found out about Deadcember, so I am going to see if I can put 20lbs on my PR by the end of the month. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/15 at 2:30pm
I can't believe it. I'm sitting there, watching Matt Vincent throwing videos, when suddenly it clicks. the Spin technique he uses for the open stone suddenly makes sense. I did a few dry run tests, and took my stone out and tried it. I did a few standing Braemar tosses(since that is how I have been putting all season) and measured out the best one, then I took a few spin tosses and every one of them was 2-3 feet farther, the final throw being exactly 3 feet farther than my best standing throw. Level up achieved!!



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Workout 12/21/15
My workouts have been pretty sporadic lately, due in part to work, part to holidays, and part to pining over losing my workout partner. I decided to lower the volume for now until I get past some things coming up.

Bench press
135 3x10
155 3x5
135 1x10

Squats
1x10
Just wasn't ready to pick it back up.

Deadlift
135 1x10
225 2x5
295 1x3
I was too ambitious yet for 3x3 at 315, I could never get a consecutive set so it always turned into singles or doubles.

This will likely be my last workout before Christmas, I hope to have the free time to get two days next week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/16 at 8:18pm
Workout 1-11-16

Squats
2x10 135
1x1   225

Bench press
2x10 135
2x5 135
1x8 135
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/16 at 7:17pm
Workout 1/13/16

Squats
3x10 135
1x5 185
1x2 185

Bench press
3x10 135
1x5 135
1x8 135

Bicep curls
1x10 30
2x10 50

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/16 at 10:19am

I have just mapped out my HG plan for the year, I'm planning to compete in 8 games this year with 2 volunteer days in an 9th. Talk about a busy Summer!
The list is as follows:
Bellingham, June 4-5
Tacoma, June 25
Skagit Valley, July 9
Portland, July 16
Enumclaw, July 30-31(volunteering)
Spokane, August 6
Hood canal, expected date September 3-4
Kelso, September 10
MoThrow, November 19

I'm already signed up for Skagit Valley which is a new one for me. Currently looking for folks from the Tacoma area interested in carpooling for Bellingham, Skagit, Portland, Spokane.

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Workout 1/17/2016
I am trying a new grip in Bench press, my normal grip is a little wide which puts a lot of the burden on my shoulders. I'm trying to narrow it a bit.
Bench press
5x10 115
3x5 135
1x6 135

Curls
3x10 55

DB French curls
2x10 25
1x10 35
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/16 at 8:49am
I forgot to make my Monday entry.
Weather was nice and I had some time, so I went out to throw hammer. I warmed up with spins and took a handful of throws before putting on my hammer blades. I have used them once, during a competition. Noob move, using a new toy without practicing first. So I took a few turns with them and did alright. With the blades, I got back to where I had formerly been without them so I think I am going to have to spend more time without them, I would le to get at least back to my best form before I use them again. I took video of all my throws and put them on my youtube channel, my buddy Kas pointed out I need to get my hips more involved with my throwing so that's what I'm going to work on. I should have stayed a lot longer than I did, but I didn't. Next time I go I'll bring more stuff to work on more.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/16 at 9:47am
Here's video from my last field day, I think last Wednesday. I'm open to critique.
https://youtu.be/3thvxlFHp6o
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/16 at 12:15pm
Good job keeping your arms long, man.

Tom
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