I have been loggin workouts for years.  But now I have a new goal= to throw in the highland games successfully.

After spending 3 years in pursuit of ironman, which I finished in Oct of last year, I have spent the last year eating big and lifting heavy- compared to my past.  Not yours- good grief, you guys are monsters, for the most part.

AND- that is why I am starting this journal.  So that you can see my daily training, and throwing activities.  I am looking for help at PERFORMING well at the games in time.

I'll give this a few years, I know what it takes to transform.  I may even know some stuiff about trainign that I may be able to share.  BUT, It is important that I make you peeps understand-

I AM LOOKING FOR YOU HELP to get better in YOUR ARENA.  I am totally open to direction, criticism, and coaching.  The better I follow, the better i will perform.

Here are a few pics of my build currently -

upper body

legs

high fork on sheaf

Here is my workout from yesterday-

Mountain Bike 4 miles to gym
PowerClean / Deep front squat / Press 3 X 5
Bench 3 x 8, 2 x 3 @250, 1 x 20 @ 135 burn baby
long bar bent over roww 3 x 8
face pulls 3 X 8 , split with pullups, drop to pushups, 3 x 5 <--omg I am so damn heavy now
dumbell flys 3 x 10
ab crunch tricep cable extension 3 x 10
long bar curls 3 x 8
ovehead tricept press 3 x 8
single arm curls, elbow planted 3 x 10

rode bike home, ate and slept

gunna rest today, MAYBE (probably not) may go and burn up the legs before tomorrows 5K - lol

I don't see any other journals like this, so I realize this may seem a lil weird.  But, for me, everytime I have been honest about where I really am in a goal, and been willing to take counsel, and be honest about my efforts (good or bad) I then get better faster.

So, thanks for the help as we go along!

LET'S THROW SOME!

Todd

Saturday- 5K with an athlete that I train, long slow jog, it was her first event, we finished in 40+ minutes.  SO proud to be part of it.

Went and got 3 tine pitch fork, was supposed to skydive the afternoon, but rib injury is too risky for that.

Sunday - Made barrier with spikes to use at park, removed the rubber coating from the pitch fork, and went to the park.

20 caber toss = 4X4X17- starting to notice that if the caber starts its forward movement before I start my throw it rarely makes it over.

25lb brier stone toss - 10 reps right, 10 left.

25 lb stone throw over head and backwards - 10 reps

25 lb stone throw granny toss for distance - 5 reps

I was so wiped out.  I also notice that if I dont let my lactics build up, I feel like I have more pwer- BUT I DON'T! the stone goes less distance and the chances of the caber going over are slim.

rest between throws seems critical.

Monday = rest

tonight I lift

I appreciate the big guys, but I liek to be able to do other stuff.  example, my skydiving gear is only fitted for me up to about 215, and that is about 10K worth of stuff.  I need to run, and ride bikes, because I train people and it pays for my fun.  And lastly, I like ot do stuff- pulling off my shirt at Crabbvy bills and plkaying volleyball for an hour, or taking a mountain bike out with my kid and stuff, is going to be a part of my life.

I did see some athletic, lean STRONG throwers at the games.  Actually two of the best ones were definately sub 220, if not sub 200.  BY NO MEANS am I taking away from mass moves mass, that was obvious too.  BUT for me- I live life, and playing these games is part of my living, and I do nto plan to change ditch all other athletics, and sacrifice the healthy way I live for these games.

Changing the way I train and all that- totally!  I will learn, and who knows, myabe someday I will go BIG!  OOOPS. I am only 5'10" hahaha going big aint really gunna happen.

Hope you guys, and gals will help me make the most of what I have though.

you can go big at 5'10".  Thats about Ryan Vierra's height. (and I have proof, for those that dont believe).

and besides, dont burst my bubble. Im only 5'7". haha

"rest between throws seems critical."-FlyinFree.  Thats why I carry a chair around the field.  theres too much standing sometimes, me being fat and the day being 8 hrs. long.

Tuesday Night- didn't lift, wanted the throw more- so:

caber toss 4x4x17 4 out of 5 successful, and one even bounced because I pulled it so high- that felt great.

25 lb braemer stone throw = I did a circuit

Right hand skip throw (longest was 21'4", last time I never hit 20') then I would throw it over head backwards single handed 3 times, then one double handed granny over head for heigth. Then go and toss caber once. (evry throw was successful)

Each circuit would be 5 throws and one caber toss.  Did 4 circuits.

-can't fiugure out how to write that anuy simpler :)

ran 1/3 mile

Also got rope for my sheaf bag.  Also found a nice caber to cut down this weekend, provided the guy gives me permission.  Also have a 6x6x17 coming to the house on Saturday, gift from a friend.

BTW West- a big part of my stone throw last night was making sure I used my legs to launch, and my height and distance got alot better.  As I started to figure out exactly how my feet worked best, and then thru my hip out for power, I also incorporated coming out of bent legs and throwing all the up to my toes.  I only fowled once, but as I get the timeing, I think I will figure out hor to use my body to launch that stone.

Wednesday night- Cut, drug out, and stripped my first "natural" caber.  It is a big ol dog.

check the vid - http://www.youtube.com/watch?v=bDAAWqP0mZE - http://www.youtube.com/watch?v=bDAAWqP0mZE

here's a couple of pics too

now- this thing weighs alot I am guessing 250+ easy.  How do I get it to start drying out faster?  Strip the bark? stand it on end and maybe the sap will drain out?  Hell I don't know.  I can stad it up and push it over.  But it is super heavy.

GRIT BABY!

Let's throw some

FF

def. strip all the bark - will lighten up quick.

sheaf bag made and sewn shut- did 15 tosses. = trying to figure out if I should go left or right handed.  Its weird, I can pop better with left hand at the fork, but I am right handed and it seems like I could get stronger on that side.

Also stripped and cleaned abotu half the caber.

rotated mommas tires, and I'm tired now.

Went and got a nice caber from the mill.

It is 12'6" weighs 123 lbs- here is a pic of my daughter painting the ends.

here is my sheaf and fork

did alot of training at the park.  Throwing the sheaf over palm tree branches right now, maybe someday I can clear the pwer lines- LOL :)

12' is a great starter caber. thats what our group uses. You got a heavy one.

I will be checking a local saw mill to see about geting an 18 or so footer.

West wrote: 12' is a great starter caber. thats what our group uses. You got a heavy one. I will be checking a local saw mill to see about geting an 18 or so footer.

yes it is heavy- it was from the "newer" pile so still pretty wet.  I painted the ends to try and rertain that weight.  I can stand it, pick it, and run with it, but the throw,, It is hard for me to launch it up at all.  Just need training.

After I tried it a few times, felt like I could throw my 4x4 to Jupiter!

my trainign cabers

the 4x4x17 I can nail most times easily.  Threw 10 last night

the fresh cut oak in the middle I can stand up and pick. It must weigh a ton and a half- plus.  Did 5 last night

the 12'6" 130 lbr on right I can stand pick, run, and attempt.  Did 5 last night

also threw 15 sheaf tosses.

My wrists, shoulder, and hands are all scabby!  training baby

let's throw some.

hmmmm ok, when I get a chance I will go out and get a skinny long one.  Now that I know where to go.

and thansk for the reply- that is what the log is for.  I appreciate the input.

Weight training

Zercher Squats 4X6

Clean and Jerk 5X5

Powerclean with a jump 5X4

Overhead Squats 5X5

Powerclean with jump 1 x 3

Mike Wills wrote: I think you might be approaching the caber from the wrong direction.  Heavy cabers hurt guys who are trying to learn.  Short cabers are not good for learning the timing that you will need in competition. What you need is something about 20' long and will be only about 70# when dry.  The light weight will make it easier to do a lot of picks, runs, and pulls without getting worn out or injured, and the length will require you to learn technique and timing in order to turn it.

no doubt right here!

this weekend I went skydiving on sat and sunday.  Last night I spent a bunch of time throwing the 4x4x17.  I got my caber toss, with that stick, down good enough that I didnt even have to run wioth it. I can pick and pull and flip a 12 everytime.  Getting better.

this weekend I will try and gop get a 20' caber from the mill.

Big moment of the weekend was taking Flat Stanley skydiving.

I love my life!

let me rephrase this.

I had my first games a month ago.  I have been focusing on Caber and Sheaf- thinking that technique can compensate for strength and I can be competitive, AS I GAIN MORE WEIGHT with muscle.

but then the hammer throw came into play.  I felt like I might be able to be good at that too.

How many events shoudl I focus on training for?

OK- I feel like aq geek, BUT-

when the caber "skips" what is the an indicator of?  I flipped and flipped,and then is started to skip and fall back at me.

Is that a forwrd speed element, or an upward thrust thing?

Wayne Hill wrote: Skipping is a very complicated issue in big competition cabers.  It comes from a variety factors, including the length/flexibility of the caber, hardness of the ground, and so forth.  For your purposes (with an easy practice caber), the caber should be landing on its head, so it wouldn't skip.  Pull earlier/harder.

It was raining and muddy.  I was also tired at that point so no doubt I was missing the mark.

Also did a bunch of squats, OH squats, and OH presses with the big fat caber.  Good workout.  I think I should have painted the whole thing, then it would rip at my skin so much.  That was fun and gnarly at first; but now it just hurts.

VERY COOL!  thanks for bringing me up.

Haven't posted in a while.  I have been throwing.  I hurt my rotator cuff about 2 weeks ago and it is a pesky injury.

I got registered for the Dunedin Games.  I will be throwing with the Masters.  I was all bummed that I missed registraion, but they made more slots. 

That gives me 3 weeks.

The 56 Weight for Height worries me, but we will see.

Any suggestions on what I should do for the next 3 weeks will be great.  Otherwise, I plan to work with the caber, picking and balancing.  That doesn't bother my shoulder.

In the gum I have been legs and core focused.

went to park = 1/3 mile track did 10 laps

Stood up and picked very large caber 10 times

Very cold outside

Rotator cuff is killing me in sleep, trying to leave it alone.

Tonight I will sheaf toss over left shoulder.

Craig suggested that to me yesterday and I got started.

Did 3 sessions of multiple stretches and light weight rotations to heat it up.  Slept real good.  Did first session for today before I left the house.

I had been leving it alone for 2 weeks, and I think it was actually gettign worse and worse. THEN I FINALLY ASKED and voila- i get advice to rehab and work it, and wouldn't ya know- IT'S BETTER in one day. hahaha

I am throwing with Masters.  Do we use the 42 for height and distance?

And, I will take your advice on the shoulder.  I can't get registered for Z-Hills, it is all full up.  I will rehab and focus on Dunedin. So I have a few weeks.

Dunedin will be my first Masters. I have only done one games so far.  I was a newbie at Ocala last year.  And to be honest, that 56 was one heavy bastard to throw.

squats

zerker squats

pistols

calf raises

stretching and rotation exercises for rotator cuffs.

Headed out to Z-hills to watch the game.

rode 25 mountain bike

making hammer today

headed to gym later

that is all

sweat daily!

change in plans

Just found out I am in the Games at a Rennasainse Festival at MOSI in Tampa this Sunday.

last night -

4x4x16 caber = 10 throws

4"" round x 22' caber pick and run = 10

Large caber = 5 attempts (feeling more confident with the weight, and picking it with more power, which gets it higher, and my hands get the tip real nice now) if that makes any sense.

Shoulder did good during workout, but tightened up in the night.  Need to ice it afterwards, like was suggested.

Sweat Daily

made my hammer.  Then I wrapped the heck out of it with duct tape.

thanks for the help guys

Looks good man...when that thing finally goes watch out for shrapnel!!!

Fraggo!!!

thegnome wrote: Take a file and scuff up the holding end a little, helps a bit with the PVC.

oh, for grip you mean?  Good idea!  It has been raining like crazy here in Tampa, and I got that thing so dirty last night.  Its very cool to have implements.

My Strength ajustable is on the way too. 

got hose, and making some flashes for them- Sunday I will look real.  Now, if I can just throw someday.

Did the games yesterday.  Placed 6th overall, got 4th in caber.  I also made it thru a few rounds of elimination in each of the height events.

My first games I didn't make make it thru any eliminations.

Much better time yesterday.  I will try to get the details somehow.  Meaning the distances and heighhts etc.

I do know we threw the 56 for height and I got over the 10 and hit the 11.

Good job!

25 miles mouintain bike.

Throwing hammer tonight

suprisingly sore from sunday's games.

Hammer throw- 15 over left shoulder, 5 over right.  Weighed hammer when I got home, it is 20 lbs.  Going to adjust it to 16.

Caber throw- 5 pick, stand, and run.  5 pick, stand, run, and toss.  I got my largest caber to nearly go over.  I have never even got close with it.  Standing seems to give the caber more room to turn.  Now I just need to pull sooner.  Tricky thing to do, I love it.

Tonight I foam roll out, stretch, and watch a movie.

dang!!! I've been MIA.  actually went to Boston for a few days, then bought a lil baja buggy, so I've been playing.

I will be doing the games in Dunedin this weekend, throwing with Masters.

Tonight practice hammer.

Hammer went great last night.  Didn't count the throws.  I really focused on the hammer going faster and faster.  It seems like the fourth turn really sppeds up, but my grip starts getting tired.

After the games this weekend, I am going to add stick-um to my hammer.  I plan to focus on this event for awhile.

My implement, the adjustable weight, should show up tomorrow.

No more working out, or training for me until after the games on Saturday.  I want to feel antsy and rested for Dunedin. 

Played the Dunedin games

What a difference in athletes!! holy goodness there were some big dudes there.  I wasn't able to "compete" (yet) but I DID MY BEST IN EVERYTHING.  It was also very exciting to see people sling a hammer so damn far. 

And the double spin light weight for distance was awesome! My best was 35 and I got to see people throw it over twice as far!!!  I also made it thru 3 round of weight for heigth, not sure of how high.

My next event looks to be the Ohio Scottish Games in June.  My focus until then will continue to be caber, and the light weight for distance.  But I will keep precticing the hammer too.

Since I am so new to throwing the muscle memory is not there yet.  Heck, I don't even have any footwork down.

It seems I should be spending my training time throwing.

What do you think?  Back to the gym for 2 days and throw 2 days?  Throw 3 days, olympic lifts and full body one day a week? on and on I could go.

I have only competed in 2 games.

Any thoughts?

and I need all the help I can get-- look at these guys!!

oh- I am obviously the one in the middle at a current 214 lbs.