C. Fay Training Log

HH 

Walking winds 3x10

10 wind drill x2

3 wind and release into ground x3

3 wind throws 

HH x3

LH x2

14lb hammer x2

Caber

Walk x1

Run x1

Turn x2

Easy stuff, felt pretty good on a whole. Tuesday will be a "walk through" of the other events.

Walking HH winds x10

18lb stone standing progression x5

16lb standing throw w/revers x3

16lb walk and pop x3

12lb walk and pop x3

56lb Entry drill x3

49lb 2 turn throw x3

28lb 2 turn throw x3

16lb sheaf

Bottoms up x3

Full x5

Easy throws today. Ever since I was a powerlifter, I have always hated deload workouts. While they are necessary, I just hate taking it easy and lifting/throwing with no passion. I would rather stay home. Nonetheless I feel these "walk through" sessions are necessary for me to perform well so I do them.

This is a home games for me being that the field is only about 45 minutes away in the county south of me. I love waking up in my own bed and being able to eat a breakfast at home. I ate a ribeye with an egg and some nuts and blueberries along with the requisite coffee and hit the road. It took a little while for things to get started but to my surprise we had an actual A class this year, unfortunately due to a shortage of judges they had to pair us up with B's which meant reverse order of events. We negotiated a little and they at least let us get in hammers before the caber and height stuff. Here is how it went.

Heavy Hammer: 90' 1/2" 2nd place (arm felt good)

Light Hammer: 112' 10 1/2" 2nd place, small PR!

Caber: 2 1:00's and lost grip on one for 85 degrees 2nd place

Sheaf: Won with 30' then maxed the standards out at 33' and cleared by a few feet on first try, if the standards were higher with that good sheaf I think I had 35+ in me, 33 ties my all time best

WOB: Came in easy at 12, cleared everything including 15 ft on 1st try I think and won with 15'. I then went for 17' and hit the cross bar but it wouldnt go over on my second try. I think 17' should fall this year.

Braemar: 31' 4 1/2" 2nd

Open Stone: 35' 4 3/4" 3rd (garbage as usual, worked "walk and pop"/msa on 2 of the throws to get used to using it in a games)

HWFD: 36' 2" PR, 1st. It was a long day and fatigue was kicking in, shocked to get a PR.

LWFD: 67' 10 1/2" 1st. Real sloppy here, did last throw at close to 7pm.

1st place Overall and 2 PRs

It was a very long day. We started around 9:30 and I did my last LWFD near 7pm. At that point I was tired along with everyone else. Form was getting sloppy and I was gobbling up trig and almost fouling on every throw. It was nice to get a win at home. I was able to beat Fraser Ewan, who beat me at central Florida. We keep going back and forth at each games, trading off on beating each other. Its a fun rivalry and we push eachother. I will be going to St Augustine next. Not sure who is going to be there but I know we wont be throwing hammers this year which could hurt me because my two stones suck, so I will have to be able to throw well in weights, caber and height events to make up for it. Also the torn bicep was not an issue and I felt nothing on caber or hammers. I am pulling late on caber and need to fix that.

Warmup: Light sled dragging, Rev hyper x20, 45 degree hyper x20, GHR x20, Standing abs x20, Landmines x20, 1 leg squat 2x10, hip mobiliy work.

Caber Walks x100 yards

Caber runs x2

Caber turns x4

2 rounds of complex: snatch grip high pull x6/snatch balance x6/behind the neck press x6

Hip power snatch

95x3

135x3

165x2

185x1

205x1

215x1

Knee jumps 2x5 supersetted w/BB twist 2x20

High box jump 2x5 supersetted w/rev hyper 2x20

Nothing too heavy today, I just wanted to keep the body moving, work through a good range of motion on various movements and do some technical work with the caber and a little explosive work. Im still pulling a bit late on the caber and need to speed up. Having improved confidence in my arm should help. I'm on shift tomorrow and will do a little light throwing wednesday, otherwise I am just going to try to stay loose and recover for St Augustine.

I drove up the night before, carbed up at Cracker Barrel and had a good night of sleep. I arrived at the field and we had nice weather and a large, competitive A-Class. 2 stones were to be done instead of hammers since the field was small and being a bad stone guy I knew I had my work cut out for me. Here is how it went:

23lb braemar: 30+ 3rd

18lb Open stone: 33+ (came off the hands wrong every time, 5th or so)

56 HWFD: 36'11 PR, 1st

28 LWFD: 70' 4.5 1st, had to get this on my last throw to take 1st, everyone was a little below their best with this one

Caber: 80, 50, 11:30 for 1st, only two of us turned it, Steve Laser turned a 1:30 and I had to turn it on my last one to win.

Sheaf: Won with 32, then hit 34 for a PR and hit bar at 35. Tons of us in at 30 and 3 in at 32, very competitive.

WOB: Came in at an easy 12 and hit everything through 16 on first try and got the win, hit cross bar all 3 times at 17 and it just wouldnt go over. Competition was insane here, Stamps and Laser both hit 16 on their last attempts and there were 3 of us going for 17. 

Overall 1st place by 2 points

I was really happy to win this one against a very tough class today, especially when I could not throw a hammer. The caber was big and my bicep felt fine with it so that gives me more confidence. I am really happy to see a resurgence in the A-class in Florida. We were hurting for a little while because of guys either going to masters, retiring etc, we have some talented new faces in the group now as well as some guys who have been plugging away for a while and getting better as well as some others coming back into the sport. Things are a lot more competitive so far this year and not only does it make it fun it also pushes all of us to throw farther. Good times overall.

Thanks Tom!

Throws

HH Hammer walking winds x10 forward/back

10 wind drill x2

3 wind and release into ground x5

3 wind throws

w/HH x6

w/LH x6

w/14lb hammer x2

Hammers not bad, I think I need more speed and more volume with the light hammers

Lifting

Warmup: Pushups 3x20, DB pullovers 3x20, cuff complex

DE BB Bench w/bands

bar+doubled monster minis x10

bar+doubled monster minis and doubled minis x5 (kept this tension)

95 2x3 close

115 2x3 medium

135 2x3 wide

Benching was supersetted w/wide pulldowns x10, 3x8

Explosive narrow pushups onto 4 mats 3x6

Finished w/2 round of circuit of: DB curl x20, Neck harness x20, Rev hyper x20, Bent raise x10, Bench roller crunch x20

Walking winds with LH x20 forward/backward

18lb Shot standing throw progression x12

16lb stone standing w/reverse x8

16lb stone walk and pop x6

56lb entry drill x5

49lb weight 2 turn x6

28lb weight 

2 turn x8

1 turn x5

WOB x5

Stone work was unimpressive as usual, 49lb weight felt great, very smooth and went pretty far. 28lb weight can be a bit frustrating, it was feeling awesome in January but now is not so easy. I think I am trying too hard and loosing my smoothness. I have to remember that for me, smooth=far. Almost all of my best throws people comment on the fact that although I dont appear to move fast, I am incredibly smooth. Probably my strength allows me to make up for not being super fast but if I hit my positions I am good to go. So in my next two games being Dunedin and Ormond beach I am going to have serious competition and if I want a chance to place well I must remain smooth with my weights and this will be my focus. SUAVE!

HH Walking winds x10 forward/backward

HH 10 wind drill x2

HH 3 wind and release in ground x3

HH 3 wind throw x6

LH 3 wind throw x6

14lb Hammer 3 wind throw x6

Warmup at gym: Pushups 3x20, DB pullovers 3x20, Upper body sled drags, cuff complex

DE BB Bench w/bands

bar+doubled minis x10

bar+doubled minis and doubled new monster minis x5 (kept this tension)

95 6x3 close/medium and wide grip

Benching was supersetted w/wide pulldowns x10, x8, 2x6

Explosive narrow pushups on 4 mats 3x6 supersetted w/rear delt raise 3x20

Finished w/some neck harness sled goodmornings and high rep DB curls

I had a rough night on shift last night and got very little quality sleep. My brother has said that some of his better hammer days have been in games where he was worn out because it made him relax. I figured since I was haggard that hammers would work best for me as well. After a few throws, things were going pretty well overall and I got in a good bit of volume, especially with the lighter hammers. I then went on for a fast paced DE bench workout and the new monster minis give me a ton more tension than my old ones so I had to keep the bar weight very light to keep the speed fast. I was so tired at times I was getting intermittantly nausous and lightheaded but powered through and got it all done.

Workout #1

Warmup: Sled drags, 45 degree hyper x20, rev hyper x20, GHR x20, standing abs x20, landmine x20, front squat 2x10, 1 leg squat 2x10, 1 leg deadlift 2x5, jump rope x50 and mobility stuff

Caber walk x50 yards

Caber run x1

Caber turns x4 (against the wind was both around 10:00, with the wind around 12:00)

A storm was coming in and the wind was extreme, trying to pick and control the caber was very challenging, this was getting exhausting quickly and I had to stop because the rain and lightning was moving in. Next I went to the gym, dropped off the caber and got in some quick nutrition and moved on to workout #2.

DE SSB Box Squat w/bands (speed strength wk 2), counting bar as 45lbs

bar+strong band x10

bar+strong and light bands x5

bar+strong, light and heavy bands x3

135 2x2

185 2x2

225 2x2

Pin 3 Rack Deadlift w/hook grip

315x3, 425x3, 475x1, 515x1 (added belt), 565x1, 605x1 (easy and fast but psoas starting kicking in)

High box jump 2x5

Rev hyper 2x20

Ab wheel 2x10

I would have liked to push things a little more on this day but am still fatigued. The pin pulls felt easy enough but it seems that once I get over 600lbs on any pull the referred lower back pain kicks in from the psoas and at the same time I feel like I am going to pass out, this keeps me from going any heavier. Its frustrating because often I feel capable physically of doing way more weight but I just have to stop. After Ormond I am going to try to seek out a good ART person and see if they can finally put a stop to this. I have been dealing with this for too many years now.

Monday 

HH walking winds x20 forward/backward

10 wind drill x2

3 wind and release x3

3 wind throws

HH x3

LH x3

14lb hammer x3

Caber

Walk x1

Run x1

Turn x3

I worked a double over the weekend, so after 48 hours of shift and I was pretty worn out

Wednesday Throws

12lb shot

Standing progression x5

Standing w/reverse x3

Walk and pop x3

56lb weight entry drill x3

2 turn throws

w/49lb x3

w/28lb x3

16lb sheaf

Bottoms up x3

Full x3

I think working 72 of the last 96 hours has run me down, throws went fine as I was taking it easy and just doing a walk through. The lack of adequate sleep has definitely run me down and I am now battling a head cold that my kid gave me. Hopefully good food and rest will allow me to still perform in Dunedin this weekend. Normally it is pretty stiff competition there.

Heavy Hammer

Walking wind x20

10 wind drill x2

3 wind and release into ground x3

Light hammer 3 wind throw x8

14lb hammer 3 wind throw x4

DE Upper 

Warmup: Cuff complex, upper body sled drags, pushup 2x20, pullover 2x15

DE Fat bar incline bench w/bands

barx10

bar+doubled micro minis x10 (kept this tension)

125 6x3 

Benching was supersetted w/pulldowns x10, 3x6

2 rounds of circuit: Neck harness x20, 1 arm alternating BB throw on grappler x10, band face pull x20

Finished w/drop set of DB curls

Super fatigued today from being sick, travelling, competing and not getting enough sleep. Nothing felt too spectacular but I tried to focus on fundamentals with the light hammers and got my work in.