Becoming an Athlete

I'm 2 days post highland Games and starting up with a 2-4 week reloading phase. I call it Reloaded because it starts with a 1 week Deload but builds weight / load quickly. Today's deload workout: Clean: 135 x 1; 155 x 1; 165 x 1; 185 x miss, 1 Back squat: 185 x 10; 195 x 10; 205 x 10 1-leg dumbbell deadlift: 50 (2x25lb) x 12/12, 12/12 Horizontal superset: a. Bench press: 185 x 8; 195 x 8 b. 1-arm dumbbell row: 60 x 12/12, 12/12 Vertical superset: a. Overhead press: 115 x 8, 8 b. 1-arm pulldown: 45 x 12/12; 70 x 12/12 Dumbbell curl countdown: 25 x 10,9,8,7,6,5,4,3,2,1 (rest only long enough to complete reps with opposite hand) Dumbbell cross-body tricep extension: 25 x 10,9,8,5 (rest as with previous exercise. My tris gave out) I was going to do some bridging and rotational work, but my arms couldn't support my body. Core work will happen later tonight.

http://sherwoodforestfaire.com/celtic-festival/highland-games/ No results posted yet, but I can tell you all that I'm damn proud of my performance. I was the smallest guy out there (aside from the light weight division), and the promoter bumped me up to Amateur - C instead of Novice. Games started at 10:00 AM and ended around 6:00 PM Events: 22lb Standing Put: I was right in the mix with the top 5 guys. Well above all the novices 16lb Open Stone: I was middle of the pack here. Some of the guys were former shot putters, so they had technique I've yet to develop. 42lb "Heavy" Weight for Distance: I rocked it here. I was in the top 5 or so again 28lb "Light" Weight for Distance: I was one of the furtherest throwers in this event. This is my best event. 22lb "Heavy" Hammer throw: This one was difficult!!! Spin a 22lb hammer that is 5 feet long around your head and throw it backwards as far as you can. I got off balance on my 1st and 2nd attempt and act...

I've been working exclusively for strength and power as I prepped for the 9/24 Highland Games in McDade, TX. Here are some of the PRs I have set this month at various training sessions: Deadlift: 495 x 1 Bench press: 275 x 2 Front squat: 275 x 5 7 reps Clean and Press with 140lb stone Dips: 5 sets of 5 with 45lb plate Neutral grip pullup: 5 reps with 35lb plate Now I'm going to chillax until Saturday morning; maybe get in a bit of cardio. Once the event is over, I'll start with a much more balanced training plan.

Saturday morning started with a nice 5K race. The course was easy, but since I haven't done ANY running in 5 months or so, I was just happy to finish with out walking. 38:17 is a crappy time, but not a suprise since I've been training exclusively for Highland Games the last few two months. Saturday afternoon was more legs, albeit abreviated. too weak for cleans Bench press: 185 x 5; 205 x 5; 225 x 5; 245 x 3 plyo pushup: 6, 6, 6 Incline dumbbell press: 55s x 12, 12, 12 Tire sled punch*: +45 x 5/5; +25 x 5/5, 5/5, 5/5, 5/5, 5/5 Front squat: 245 x 5; 255 x 3; 275 x 3 Tire sled punch is just like what it sounds. Using a single handle, I stood in left-lead boxing stance and did 5 punches, as explosively as possible with my right hand. I was very meticulous in my form, ensuring the drive initiated from my rear foot, and travelled up through my hips, incorporated a powerful rotation, and an explosive straight punch. After 5 reps, I switched to a right-lead stance and did 5 punches wi...

Arms superset: a. incline dumbbell curls: 35s x 5, 5, 5, 5, 5 b. weighted dips: +35 x 5, 5, 5, 5, 5 Alternating hammer cursl: 30s x 12, 12, 8 Seated hammer curls (very strict form): 25s x 12, 10, 10

Overhead press: 135 x 5; 145 x 5; 155 x 5 Push press: 155 x 5, 5; 165 x 5 Lateral raises: 12s x 12, 12, 12, 12 Deadlift : 315 x 5; 345 x 5; 365 x 2 :( Doing DLs last made a big difference, for the worse

Snatch grip high pull: 155 x6; 175 x 6, 6 Neutral grip pullup: +15 x 5; +20 x 5; +25 x 5; BW x 6 1-arm db row: 65 x 12/12, 12/12, 12/12 Supine grip pulldown: 120 x 12, 10, 9 Rope grip row: 60 x 12, 12, 12, 12

My front squats are progressing nicely, but bench press and overhead press are hitting a sticking point. I've been under some pretty serious stress that has hurt my sleeping and caused me to miss quite a few meals, but I'm getting that under control. Front squat: 135 x 5; 185 x 5; 245 x 5; 255 x 5; 265 x 4 Back squat: 225 x 5, 7, 5, 7, 15 Bench press: 135 x 5, 10; 185 x 5; 195 x 5; 205 x 6 plyo pushups: 6, 6, 6 Chest Tri-set a. Incline db press: 55s x 12, 10, 10 b. pushup: 8, 4, 4 c. Incline dumbbell flye: 20s x 8, 8, 8

My shoulder work sucked on Friday, so I did it again on Saturday. And I added in my arm work. OHP: 135 x 5,4,3,2,1,5,4,3 (MINIMAL rest) Arms superset: a. Incline db curl: 35s x 5, 5, 5, 3; 30s x 5, 5, 3 b. Weighted dips: +25 x 5, 5, 5, 5, 5, 5, 5 EZ-bar curl: 65 x 12, 10, 10, 7

The deadlifts on Thursday left me too drained to do anything else, so I did shoulders on Friday. OHP: 45 x 10, 10, 20; 145 x 4; 155 x 1; 160 x 0 (Still weak after DLs) 1-arm push press: 75 x 4/4, 5/5, 5/5 Shoulder tri-set: a. Prone lateral: 20 x 6, 5; 15 x 10, 8, 8 b. Lateral raise: 20 x 5, 5; 15 x 10, 6, 8 c. Alternating front raise: 20 x 6, 5; 15 x 8, 6, 4

My daughter just started middle school, and has joined choir. I had to skip lifting Wednesday night because of the Choir Parents meeting. So I skipped all the back work, and was able to get in a lunch-time workout today. I only had time for about half of what I planned to do, so I'll be doing the other half tonight. 9/1: Deadlifting burpees: 20 deadlift: 135 x 5; 225 x 5; 275 x 5; 315 x 5; 365 x 3; 405 x 1, 1 single leg dumbbell deadlift: 70 x 12/12, 12/12, 12/12 Too damn tired for anything else.