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TRAINING LOG: William McCown |
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BillyMac 
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 Topic: TRAINING LOG: William McCownPosted: 11/16/14 at 9:32am |
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Hi, I'm Bill. I've met a number of you at Austin and Salado games. I am thoroughly hooked now and want to focus all my training on getting better at Highland Games. I'm just starting, and maybe jumping the gun a bit with the log, but I've been reading through a bunch of these and figured it'd be a good way to get advice and pointers without starting a bunch of posts(and get a slap upside the head if I'm doing something counter-productive) Also wanted to thank folks for all the awesome training on the field. Very gracious and knowledgeable people out there helping out a new guy like me with my constant questions.  Height / Weight: 5’11" 210lbs Highland Games Experience: Total newb. Two days in a row at Austin and then Salado (does that count as 3??) Weightlifting experience: Just aimless weightlifting off and on for 18 years, about a year of trying to learn powerlifting. Now I want to switch gears and my goal is just getting better at HG. Challenges: Crushed L5/S1; only impact is when I do something stupid(lever belt helps with that...). I tend to wear it during WOB and maybe caber. I was the guy that skipped lower body in the gym, so I'm playing catch up on squats/deads. I have no explosive power experience, and I feel like I'm breaking through a mental barrier to give every throw my all; feels like I'm holding back. Mike Baab told me I have 'trig fear' too. Short term goals: Get an actual sheaf score(Wow my aim is atrocious). Turn a caber(I should've scratched in Salado and waited till I'm more prepared/practiced. I can barely turn a small challenge caber right now. Lesson learned). Improve my numbers enough to maybe eek my way towards middle of the pack for North Texas Kickoff(I'd like to make it over to FL for their games in Jan). Current programming: 16 week program thanks to an awesome coach that's been helping me out. Granted I'm stubborn/OCD and tweaked a few things... 10/8/5/3, now modified to include some exercises that will help with HG(hopefully!) Mon - OHP (added cleans) Tue - Squat (added box jumps) Wed - Just a morning jog/rest Thur - DB Bench (switched from BB) (added snatch) Fri - Deadlifts (added box jumps) Sat - Power/recovery - Slam ball work, KB swings, resistance bands Sunday - THROWING. I go to a small park in Windcrest TX, that's great for WOB/WFD/Stones/Sheaf, but I think they'd call the cops on me if I threw hammers out there... If anyone knows a good place in San Antonio please let me know. I log everything on Google Sheets(basically free MS Excel). Great because I can just use my phone, saves to the cloud, calculates lifts/percentages, and I stream music from my phone the whole time I'm lifting anyway(Rdio is awesome by the way if you haven't tried it). A few starter questions I've had: - Should I take a rest day before game day? - Any tricks to get the flare out of a fork? - Should I train actual game weights on throw days, or train with a lower weight with more repetitions? 11/10/14 OHP 115x5, 135x3, 160x2, 170x1, 180x12 Snatch Grip High Pull 185x10x3 Hang Clean 145x10x3 Dips BW+70x10x3 VBar Pull Down 10x3 Lat Cable Pullover 10x3 Tricep work Core, Ab Roller 15x3, Cable twist 10x3 11/11/14 Box Jumps 5x4 Squats 135x5, 165x3, 195x2, 205x1, 220x12 1 Leg DB DL 130x5x3 1 Leg Elev Split Squat 135x5x3 BB Hip Thrust 195x10x3 Core, Good mornings 215x10x3, Romanian DL 185x10x3, Landmine 180s 90x10x3 11/13/14 DB Bench 140x5, 170x3, 200x2, 210x1, 210x4 Incline DB Press 180x10x3 Flys 90x10x3 (removing these) Hang Snatch 115x5x3 Pendlay Row 205x10x3 Bicep work Core x2 11/14/14 Box Jumps 5x4 Sumo Deadlifts 185x5, 225x3, 265x2, 285x1, 300x15 Front Squat 165x10x3 (I hate these) Lateral Step Ups 90x10x3 Hack Slide 270x10x3 Core x2 11/15/14 Box Jumps 5x4 KB Swings 50x10, 60x10, 70x10, 80x10 Rear Delt Band Fly 10x4 Forward Band Raise 10x4 30# slamball floor slam 5x4, hoop shot 5x4, pass 5x4, twist wall slam 10x3 Edited by BillyMac - 11/16/14 at 3:14pm |
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BillyMac
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Posted: 11/16/14 at 9:36am |
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11/16/14
Throws. At least 10 throws each with best distance of the day(still need to buy a measuring tape... so I did the foot step measurement as best I could) EDIT: Scratched these numbers. Not a good baseline since they were walking measurements. Edited by BillyMac - 12/21/14 at 2:54pm |
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Mike Beech
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Posted: 11/16/14 at 1:40pm |
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Hi Bill
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TomLawrence
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Posted: 11/16/14 at 3:56pm |
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Welcome aboard! You are in the right place.
Tom |
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Aim high. Stay hungry.
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BillyMac
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Posted: 11/17/14 at 7:03am |
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Thanks for the welcome!
I picked kind of an odd time to start a log, because now I start my deload week. Had a pretty sore left elbow, and yesterday's throws(think it was the hammer specifically) definitely made it worse today. I keep reading about Voodoo Floss and think it might finally be time to pick some up. 11/17/14 (Deload) OHP 95x5, 115x5, 135x5 Snatch Grip High Pull 185x5x3 Hang Clean 145x5x3 Dips BW+70x5x3 VBar Pull Down 5x3 Lat Pull 5x3 Tricep work Core, Prone Leg Raise 15x3, Upward Cable twist 10x3 Edited by BillyMac - 11/17/14 at 7:36am |
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BillyMac
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Posted: 11/21/14 at 10:34am |
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"Survived" another deload week. These drive me crazy. My gym has become overrun with people not putting their weights away and misuse of the squat racks. I'm the first one in every morning, and every morning the free weight area looks like a bomb went off the night before.
Today was particularly bad because the cold snap is over, we had a lot of rain, and the gym left the heater one...so nice and humid..was like bikram weight lifting. 11/18/14 Box Jumps 4x5 Squats, 110x5, 140x, 160x5 1 Leg DB DL 130x5x3 1 Leg Elev Split Squat 135x5x3 BB Hip Thrust 225x10x3 Good Morning 215x5x3 Romanian DL 185x5x3 11/19/14 2 Mile jog in the morning Recovery training/Voodoo floss w/ Coach 11/20/14 Still fluctuating back and forth between BB and DB bench press. Went with BB today to possibly help my elbow recover a little more, along with some strong elbow sleeves. Bench 120x5, 150x5, 180x5 Incline Bench 205x5x3 Decline Close Grip Bench 205x5x3 Snatch 115x5x4 DB Snatch 75x5x4 Pendlay Row 205x5x3 Wide grip cable row 5x3 Core, Landmine 180s 90x10x3, Ab roller 11/21/14 Box Jumps 5x4 Sumo DL 165x5, 205x5, 245x5 Front Squat 165x5x3 Walking DB Lunge 100x5x3 Lateral Step Ups 100x5x3 Hackslide 270x5x3 Core, Decline Kettlebell Situp 70x10x3, Cable Upward Chop 10x3, Cable Downward Chop 10x3 Voodoo Floss seems to be helping with fixing my elbow up so far, but still wearing sleeves on the elbows and babying them(and laying off the curling for a bit). |
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BillyMac
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Posted: 11/23/14 at 10:26am |
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11/22/14
One legged box jumps 5x4 each
Box Jumps 5x2 One hand KB Swings 60x10x4 each Two hand KB Swings 80x5x4 Rear Delt Band Fly 10x4 Forward Band Raise 10x4 30# slamball floor slam 5x4, hoop shot 5x4, pass 5x4, tried my twist slam but left elbow just wasn't having it 11/23/14 - Throwing! Crazy thunderstorms all night made for a super muddy field. Only went with one arm throws today to give my left elbow a full days' rest. Got a measuring tape this time, but I guess my walking measurements were pretty accurate last week as they were nearly the same. 10x each Braemer 23' Open 33' LWFD 33' - Short of last week's number, but was throwing in super slick mud, so I was avoiding twisting an ankle/knee and eating it in the mud. So hopefully I'll have a dryer field next week. I was supposed to make a 56# this weekend for today's throws, but just didn't get to it. Hopefully I'll have it done by next week so I can get in a few HWFD/WOB |
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BillyMac
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Posted: 11/30/14 at 6:28am |
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Moved onto the next wave, refigured my maxes, dropped my reps, should be a fun 3 weeks!(I don't count the deload week as fun...) Got two great new pieces of gear this week(Some early Christmas shopping for myself). One was my new elbow sleeves that double for knees. I tried Rehbands that I borrowed from a friend, and they were not agreeing with me, so I got the "Cool Hand Luke" sleeves from Lift Big Eat Big and they work great! Super supportive and didn't irritate me like the Rehbands. Used them a lot this week and I think it helped get my elbow back to normal. Going to try them Sunday too to see if they help a bit with the hammers.  Also got a 30# Steelbell, which is definitely one of my new favorite pieces of training gear and got to try a lot of new moves with it on Saturady. Granted I just got it, but I hope it can help me with power movements and also grip strength. Got it from Onnit(long story short I didn't pay that price on the site because I probably wouldn't have bought it otherwise). Store is in Austin so I didn't bother with ordering online.  A few moves I've tried with it so far that I think might help: slam, overheard throw, LWFD(just upward throw drills, felt like good grip exercise too), put(kind of a good indoor braemer against the wall), twist slam, overhead 360s(figured might help a little with hammer?) 11/24/14 OHP 175x5x6 Hang Clean 145x5x4 Lat Pull 8x3 VBar Pull 8x3 Dips BW+90lbs 8x3 Cleans weren't really the best idea with my elbow still in recovery. I got through them with some with a brace on, but still should've just skipped them for the benefit of giving my elbow a rest. Voodoo floss/roller stick/ice later that day to fix my mistake. 11/25/14 Box jumps 5x4 One legged box jumps 5x2 Squats 215x5x6 Good Mornings 225x8x3 Romanian DL 205x8x3 1 Leg DB DL 140x8x3 1 Leg Elev Split Squat 155x8x3 BB Hip Thrust 265x8x3 Core x2 11/26/14 2.5 mile morning jog. Voodoo floss/roller stick/ice. 11/27/14 Bench 215x5x6 - Moved back to BB bench. Figured my elbow needed the break and it might be best for me reaching a new max Incline Press 205x8x3 Decline CG 205x8x3 Pendlay Row 215x8x3 Rear delt fly 8x3 Core x2 Skipped both Snatch and all curls today. Wanted to give my elbow a fighting chance with 2 days of recovery. Had a great workout though, mostly had the gym to myself being Thanksgiving, and then ate like a pig the rest of the day!  11/28/14 Box Jumps 5x4 One Legged Box Jumps 5x3 each Sumo DL 280x5x6 Front Squat 170x8x3 - I really hate these, but it felt good to finally budge that number up a bit even if it was slight Walking DB Lunge 110x8x3 Lateral Step-Ups 100x8x3 Hack Slide 320x8x3 Core x3 11/29/14 Box Jumps 5x4 One legged box jumps 5x4 each One Arm KB Swings 60x5x4 Two Arm KB Swings 80x5x4 Rear Delt Band Flys 5x4 Forward Band Raise 5x4 - Taking these off the lift. This particular fast motion feels like crap on my shoulders and I think it's moments away from causing damage. Steelbell slam 30x5x4 Slamball hoopshot 30x5x4 Slamball pass 30x5x4 Steelbell OH throw 30x5x4 Steelbell "for distance" 30x5x4 Steelbell "put" 30x5x4 Steelbell twist slam 30x5x4 Steelbell overhead 360s 10x3 each direction
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BillyMac
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Posted: 11/30/14 at 8:32am |
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Finally some dry ground and decent weather. Improved the Braemer a little bit today, but everything else kind of stayed "consistent". Only got 3 throws of the LWH before it snapped. Didn't bring the HWH out today. Definitely going with the S80 PVC next.
Braemar - 25.5 Open - 33 LWFD - 33 LWH - 59.5
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BillyMac
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Posted: 12/07/14 at 6:25am |
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12/1/14 OHP 155x2, 175x2, 185x5x4 Lat Pull 8x3 DB Pullover 100x8, 105x8, 110x8 Dips BW+90lbs 8x3 Triceps 8x3 12/2/14 Box jumps 5x4 Squats 200x2, 225x2, 235x5x4 - First rep of first set something went wrong. Tweaked my back, and it's been bothering me all week. At least it feels like muscle strain and not my L5/S1 acting up again. Probably sloppy form. I seem to do this once a year and always around the holidays...not sure why, just happens. Good Mornings 225x8x3 - Smart to move onto these next? Probably not... Romanian DL 205x8x3 1 Leg Elev Split Squat 155x8x3 BB Hip Thrust 305x8x3 Core x2 Gym was infested with "bro" groups this morning wearing baseball caps and sunglasses on their heads(this is pre-sunrise). Best part was seeing the daily squat-rack-curler walk in and get visibly pissed that people were squatting in the racks... 12/3/14 2.5 mile morning jog. Voodoo floss for elbow, foam roller/roller stick/ice for back. 12/4/14 Bench 205x2, 225x2, 240x5x4 Incline Press 205x8x3 Decline CG 215x8x3 Snatch 95x5x4 DB Snatch 75x5x4 each hand Rear delt fly 8x3 Core x2 12/5/14 Box Jumps 5x4 Sumo DL 260x2, 290x2, 310x5x4 - Back was still funky, but finished Front Squat 135x8x3 - Felt like dropping weight a bit on these since I've been abusing my back Walking DB Lunge 110x8x3 One leg press 140x8x3 Core x2 12/6/14 Box Jumps 5x4 One legged box jumps 5x4 each One Arm KB Swings 60x5x4 Two Arm KB Swings 80x5x4 Rear Delt Band Flys 5x4 Steelbell slam 30x5x4 Steelbell OH throw 30x5x4 Slamball hoopshot 30x5x4 Slamball pass 30x5x4 Steelbell "put" 30x5x4 Steelbell "for distance" 30x5x4 Steelbell overhead 360s 10x3 each direction 12/7/14 No throwing today unfortunately, just a 2.5mi jog. Figured it'd give me a little recovery on the elbow and back, and also they're forecasting rain most of the day. But, I did get a 55lb kettlebell for cheap and was going to try to frankenstein a HW/WOB out of it like this one in the picture. I just need to find a decent handle. I was debating whether to drill through the handle for an eye bolt, or use a u-bolt like they did, but a strip of rubber instead of duct tape to stabilize it.  |
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TomLawrence
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Posted: 12/07/14 at 7:16am |
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Good mornings at 225 after a back tweak? You are a monster, sir.
Oh, and I laughed at the pre-sunrise sunglass bros indoors. Tom |
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Aim high. Stay hungry.
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BillyMac
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Posted: 12/07/14 at 9:16am |
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Probably why my back hasn't recovered that well
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BillyMac
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Posted: 12/08/14 at 10:07am |
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Back felt good, elbow felt good. Continued to feel good afterwards too, so it was a good day. Tried out adding a little MCT Oil to my pre-workout after doing some reading. Added it yesterday before my jog, and again before today's session. Granted it could be slightly placebo effect, and maybe a little anecdotal(could have just been a good night's sleep), but I really did feel a lot of energy and awake this morning. I'll definitely continue to try it out and see if it's a good one to add in in the morning.
12/8/14 OHP 125x5, 145x3 170x2, 180x1, 195x1, 205x1 Lat Pull 8x3 DB Pullover 110x8x3 Dips BW+90lbs 8x3 Triceps 8x3 (increase day) Core x3
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BillyMac
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Posted: 12/10/14 at 5:16am |
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12/9/14 - Back felt good, so I figured I'd try to put it through its paces a little. Third day of using that MCT Oil, and again, could be placebo, but I was wide awake and had a lot of energy despite getting crap sleep that night(dog wasn't feeling good and needed to go outside a few times) Box jumps 5x4 Squats 155x5, 185x3, 215x2, 230x1, 244x1, 260x4 - Back held up, made sure I worked on tightening against my belt more and controlling my breathing. Was a little annoyed by the guy curling 10lb plates in the rack next to me though because he absolutely wreaked of weed among other odors. Good Mornings 225x8, 235x8x2 Romanian DL 215x8x3 1 Leg Press 180x8x3 BB Hip Thrust 355x8x3 - Guess it might be called a glute bridge? Seen both names Core x3 12/10/14 2.5 mi jog. Foam roller, roller stick, voodoo floss. Trying to sign up for the Central Florida games in January, just hope they have a division I can compete in.
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Duncan McCallum
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Posted: 12/10/14 at 5:34am |
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That Games will have a division for you. Reach out to Kevin Dupuis...ktdupuis on the board. Not sure what his level of involvement is, but if it's a Highland Games in Florida he'll either know the answer or know who does.
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The man in the arena.
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BillyMac
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Posted: 12/10/14 at 5:37am |
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Awesome, thanks for the info!
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CHAD
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Posted: 12/11/14 at 11:26am |
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Do you need to train every day?
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...Josh
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BillyMac
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Posted: 12/11/14 at 1:43pm |
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I probably shouldn't. My coach encouraged me not to. The "compromise" I made with him was making Wednesday a jog day(because it's really just to wake me up for work), and adding Sunday as a throw day. I had been lifting 7 days a week, which I'm sure was stunting any progress.
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BillyMac
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Posted: 12/12/14 at 7:09am |
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Got signed up for Central Florida Games in January! In Amateur B group. Looking forward to it! Going to practice, practice, practice. WFD, Sheaf, and Caber are definitely my weakest(meaning sheaf and caber I have yet to get a score on the board  ). I'm going to try to squeeze in more throwing in the next few weeks. I feel my biggest flaw in WFD is my footwork. I have a hell of a time getting even a single spin down.Bench 155x5, 185x3, 225x2, 235x1, 250x1, 265x4 Incline 215x8x3 Decline CG 215x8x2, 225x8x3 Snatch 95x5, 105x5 DB Snatch 75x5x2, 80x5 DB Row 100x8, 105x8, 110x8 Rear Delt Fly 8x3 Bicep 8x3x3 - Was very careful and started low weight and very stable exercises and FINALLY my elbow was starting to feel like normal. Not 100%, but not crazy painful to do a curl. Core x3 12/12/14 Box Jumps 5x2 One Leg Box Jumps 5x2 Sumo DL 200x5, 240x3, 280x2, 300x1, 320x1, 340x4 Front Squat 165x8, 175x8, 185x8 - I hate these, but making slow progress Walking DB Lunge 120x8x3 Lateral Step-Ups 110x8x3 Hack Slide 320x8x3 Core x2
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C. Smith
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Posted: 12/12/14 at 7:28am |
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BillyMac
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Posted: 12/12/14 at 8:45am |
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BillyMac
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Posted: 12/13/14 at 11:02am |
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Unscheduled throw day. Tomorrow is supposed to be thunderstorms, so figured I better get it in while I can. Made a bonehead mistake and forgot to bring my sheaf and fork out; the one I need the most work on(they all need work, but I haven't put a score on the board for sheaf). Numbers were ok, I guess I shouldn't expect leaps and bounds of improvement each week, but at least Braemer is gaining a little ground? Tried wearing gloves for LWFD/HWH/WOB for the first time. Took some slow-mo videos. If anyone stumbles upon this log, critique and mockery are certainly welcome and appreciated(mockery certainly for the last throw of WOB..). Didn't think my random throw day warranted a new thread in Throwing Only so just put them here. Numbers for the day: Braemar 25' 8" Open 31' 6" LWFD 31' 5" HWH 49' WOB 10-11'? The crossbeam on the backstop was 10' and I was clearing that, so it's guesstimate really Braemar Open LWFD WOB EDIT: Oops forgot the hammer HWH
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BillyMac
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Posted: 12/17/14 at 6:40am |
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12/14/14 Box Jumps 5x2 One leg elevated box jumps 5x2 each One Arm KB Swings 60x5x4 Two Arm KB Swings 80x5x4 Rear Delt Band Flys 5x4 Steelbell slam 30x5x4 Steelbell OH throw 30x5x4 Slamball pass 30x5x4 Steelbell "put" 30x5x4 Steelbell "for distance" 30x5x4 Steelbell twist slam 10x5x4 each side Booooo deload week starts. 12/15/14 OHP 95x5, 125x5, 145x5 VBar Lat Pull 5x3 DB Pullover 110x5x3 Dips BW+90lbs 5x3 Triceps 5x3 x3 lifts Core x3 12/16/14 2.5mi jog in the morning to wake up. Unscheduled throw day with coach. Sheaf x~10 - Set the bar low(10 - 12ft), but worked on aim and setup. This is totally new for me, so it felt good to get practice. I was consistently putting it in the right spot, gotta fine tune it and work on height. Not sure what the typical "entry height" is at the games, I just want a score on the board instead of a big fat scratch. WOB x~10 - My new 56#er needs a little work on the handle and links setup, but it worked for now. LWH x~10 - Throwing on a decent uphill grade so didn't really bother with measurements LWFD x~10 - Felt a little better on my footwork. Tried to stay on the balls of my feet a lot more and sprint to the trig. Didn't move onto the caber as planned because my left elbow was begging for mercy by the end of all this. Home to ice and recoop. 12/17/14 Squats 135x5, 155x5, 185x5 Good Mornings 225x5x3 Romanian DL 215x5x3 1 Leg Elev Split Squat 155x5x3 1 Leg DB DL 140x5x3 BB Hip Thrust 355x8x3 |
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C. Smith
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Posted: 12/17/14 at 7:35am |
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Watched your lwfd video. You are stepping forward with your left foot on your cast...don't do that.
 NO.  YES. |
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BillyMac
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Posted: 12/17/14 at 8:43am |
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Roger, thanks for the advice, I will work on that!
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BillyMac
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Posted: 12/21/14 at 1:58pm |
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Woooo done with 5's deload, refigured maxes, now onto 3's wave. Elbow is feeling good, icing and flossing twice a day, and babying it all week. I might actually be able to curl something this coming week *gasp* 12/18/14 Bench 135x5, 155x5, 185x5 Incline 225x5x3 Decline CG 225x5x3 DB Snatch 85x5x4 DB Pullover 110x5x3 DB Row 110x5x3 Rear Delt Fly 5x3 Core x3 12/19/14 Box Jumps 5x2 One Leg Box Jumps 5x2 Sumo DL 160x5, 200x5, 240x5 Front Squat 185x5x3 Lateral DB Lunge 45x5, 60x5, 80x5 - First time trying these after coach suggested them. Thought it might help with stones Lateral Step-Ups 110x5x3 Hack Slide 320x5x3 Core x2 12/20/14 Box Jumps 5x2 One leg elevated box jumps 5x2 One Arm KB Swings 60x5x4 Two Arm KB Swings 80x5x4 Rear Delt Band Flys 5x4 Steelbell slam 30x5x4 Steelbell OH throw 30x5x4 Slamball pass 30x5x4 Steelbell "put" 30x5x4 LWFD drills practicing footwork with 14# handled medball 5x4 Steelbell twist slam 10x5x2 each side 12/21/14 Practiced the tips I got this week. Not stepping forward with my left foot on the LWFD cast, "chopping" in front of the right foot with the hammer, and practicing my hook grip. Had improvements on LWFD and LWH! Braemar - 25'5" Open - 31' LWFD - 32'5" HWFD - 15' - Not happy with this. Not trying to make excuses, but I need to improve my HW implement and handle and I think it may help. LWH - 63'5"
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CHAD
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Posted: 12/22/14 at 9:50am |
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Dude. You're going to need to drop some lifting if you want to be throwing. You don't need "drills" yet, either. You just need throwing.
What is the logic behind this form of training?
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...Josh
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 12/22/14 at 10:02am |
I probably misused the term "drills". I'm pretty clumsy on my feet and was just doing some repetitions because I get pretty tripped up during the LWFD. And I was practicing to keep from stepping forward with my left foot on the cast like C. Smith recommended. Figured it wouldn't hurt to try it out before I did some throwing the next day.
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wsciscoe
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Joined: 12/21/12 Location: Indiana Status: Offline Points: 327 |
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Posted: 12/22/14 at 3:17pm |
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In my opinion this is a great time of the year for drills. You can do many different things in your kitchen or living room on a rainy/snowy day. Just don't expect fast feet after a hard workout.
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Old enough to know better. Still too young to care.
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CHAD
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Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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Posted: 12/22/14 at 4:09pm |
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What is the logic behind your training frequency?
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...Josh
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BillyMac wrote: