C. Fay Training Log

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'

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

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

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.

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.

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.

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.

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.

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.

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.