Training Log: Wullie Falconer

Hey Willie!

Tueday Session.

The problem with working in Electricity Transmission is that if something goes wrong I need to stay and fix it. Your right Sean, it is very difficult getting the balance right and I dont think I have done got that yet.

I work same kind of voltage levels as you Sean. I work on 132/275/400kV in UK. We are busy as hell at the moment.

Just out of curiousity, at about what age did most of these PRs take place?  What might have been your best numbers from the past year or so?

Various med ball against the wall2k and 6k med balls mainly standing shot style. About eighty throws in total both sides included.

Zed bar with 5k a side and 7.5kg dumbell doing standing putt drills and half turn drills. Balance and right sequence of movement key.

Deadlift test

10@60 overhand straight leg
5@100 overhand straight leg
3@140 conventional
3@180 conventional
2@200 conventional
1@220 conventional

Bench testing

5@60
5@100
3@120
2@130
3@140
1@150 
felt easy no spotters though

Back squat

5@60
5@100
3@140
3@160
2@180
1@200 
Conclusion legs weak as piss at the moment

Body weight 

19st 6lb (272lb)

Going to get a program sorted out for the winter. Strength endurance and pyramids to start with.

There will be more to come. It's the cleans and snatches that I want to get up more. I'll need to get some supplementary lifts in the mix too.

Well there was supposed to be sprinting last night and lifting tonight but work has been busy as hell as I had to get contractors started to dismantle the oldest transmission line in Glasgow for the commonwealth games and the future king of Scotland (hmmm) Alex salmond is giving a personal inspection along with my big big boss.

Anyway,

I managed to get some throwing in this evening. Mainly standing putts of various types to work on getting everything firing in the right order with some full throws to finish. For this time of year it felt pretty good indeed. I'll need toget some videos on it to get a closer lok at what I am actually doing. Hopefully I can get lifting on Thursday.

Started with shot drills with z bar and dumbbell. Felt pretty good.

Pyramid session on the clean, dead lift and squat.

Clean 10@70kg, 6@80kg, 4@92.5kg, 3@97.5kg, 2@105kg rest of about two to three minutes between sets.
Dead lift 10@132.5kg, 6@155kg, 4@175kg, 3@187.5kg, 2@200kg. Same rest period.
Squat 10@120kg, 6@140kg, 4@160kg, 3@170kg, 2@180kg. Rest same as others.

Light med ball throws onto wall.

2 sets of 20 side to sides with 15 kg plate followed by hammer winds 2 sets 10 a side with 15kg plate.

Pleased with maintaining a discipline with the resting inbetween sets. I think in a few more weeks of the program I can build the weight up more on each set. Clean felt good but I need to improve the speed of the lift. Dead lift and squatting in need to do more of.

Tomorrow us throwing and sprinting.

Glad to see you logging on here, Wullie!  Now we just need a Nellypower log.  Haha.

Tonight's session was quick as the little one decided that she would like to play between two and five this morning.

Cleans

Warm up at 60kg for four.
3x8@85kg with two min rest inbetween sets. Upped weight and felt better than last week. Technique still a bit ropey I'm on the front if my feet too much.

Five min rest between exercise including set up and warm up of next exercise.

Bench

Warm up at 60kg for three.
3x8@105kg and two mins in between sets. Rest time spot on for this. Tough enough and I am just at the blowout point in the last rep of the set.

Five min rest between exercise.

Squats

Warm up 3@60 and 2@100.
3x8@140 with minute and a half rest inbetween. Dropped the rest in this as the weight was comfortable. I could drop it to a minute but I may up the weight Thursday depending on work situation.

Pyramid today at scotstoun stadium where I do my Monday sessions. Weights room is good got loads of eleiko weights and entry platforms. The local professional rugby team play here.

Did some standing shot drills with bar and 9kg dumbell. Felt okay nothing special though.

Clean 10@70kg, 6@80kg, 4@92.5kg, 3@97.5kg, 2@105kg rest of about three minutes between sets. Five min rest inbetween exercises.
Dead lift 10@132.5kg, 6@155kg, 4@175kg, 3@187.5kg, 2@200kg. Same rest period.
Squat 10@120kg, 6@140kg, 4@160kg, 3@170kg, 2@180kg. Rest same as others.

Planned to do four or five light sprints on the indoor concourse but legs were heavy. Did ten mins on bike instead.

Weights felt a big better this week. Cleans a bit better but I need to start the lift quicker and get a better pull on it. Dead lifts felt good but very tough. Squats were deep and felt quite comfortable to last couple of sets then it got tough.

I need to do these hard sessions (for me anyway) as I am weak as at the moment.

Monday will be be shot and sprints probably go to three sets on the sprints.

Traffic hellish getting real busy at work again for next week I got to test two HV cables in a week on standby this weekend so might not make training this Saturday. Diego won't be able to make it to training during the week next week. Anyway got sons stuff done tonight.

800m jog (10 lengths of indoor track). Feeling a bit better again.
Good stretching of everything. Lower back is still got very little flexibility.
Various standing putts into net. 25 throws in total still working on solid left side and a full finish. 5 half turns focusing on getting a quick left foot touchdown and constant motion on the right with a high finish.
10 full throws working on constant right foot movement and driving through with a solid left side (which I am not quite getting) was drifting to the left a lot. One of my t and f mates got me thinking of squeezing the knees together when hitting the middle and this seemed to straighten up the throw.


Finished with 4x80m sprints and moderate pace with walk quick walk back recovery.

Satisfying session despite the lack of time to get it in. Feeling positive about the putt. Thinking if doing an open graded 5th December for a marker throw.

Captain Slow wrote: Just for beau. Nellies bench was this 5@160 5@170 4@180 2@190 1@200 (all kg) three min rest between sets. Raw

I am based in Glasgow/Dumbarton. Most of the training is done at the marine craft gym in Dumbarton. The vids I put up were at scotstoun stadium in glasgow where the Glasgow warriors rugby team play and I do my indoor throwing and more 'arhletic' aspect of the training. As for equipment I have never actually had a look. I have heard of pullum and strengthshop.co.uk I have also heard mentioned too.

Anyway back to the diary. Last week has been a non starter due to having to test two high voltage cables which took the full five days plus plenty overtime and I have had a major dose of the runs too. Anyway I got to the gym yesterday and done the following.

Bench

4x8@110 longer rest about three minutes and managed all reps.

Squat

4x8@140 started to feel not that great but reps were good

Clean

3x8@80 felt really tired doing this hence thee sets rather than four.

Good to get back but I need to be fresh for the next session. Body weight I hope is down though.