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TRAINING LOG: Joshua Siau |
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Posted: 10/05/20 at 2:47pm |
I'm several weeks behind trying to come back to training log. I'm back in a gym that I can reliably get to, so i'll just show you what the last 5 weeks have looked like.
BENCH DAY WARMUP WITH PUSHUPS AND BANDS flat bench 30% 1 x 10 50% 9 x 10 Bicep curl 50% 10 x 10 Cross Body Curls 50% 10 x 10 Cable pushdowns 40% 10 x 10 Chest press machine 30% 1 x 10 50% 9 x 10 Pushups/situps to failure Run/walk 30 min SQUAT DAY WARMUP WITH PUSHUPS AND BANDED GOODMORNINGS Conv. Squat 30% 1 x 10 50% 9 x 10 Glute/Ham raise 5 x 20 Barbell Shrugs Bar 1 x 10 60% 9 x 10 Leg extension machine 30% 1 x 10 50% 9 x 10 Hip ab/adduction 30% 1 x 10 50% 9 x 10 Pushups/pullups/situps to failure Run/ walk 30 min OVERHEAD PRESS DAY WARMUP WITH PUSHUPS AND BANDS OH press 30% 1 x 10 50% 9 x 10 Bicep curl 30% 1 x 10 50% 9 x 10 Cossbody Curls 50% 10 x 10 Cable pushdowns 50% 10 x 10 Chest Press Machine 50% 10 x 10 Run/walk 30 min DEADLIFT DAY WARMUP WITH PUSHUPS AND BANDED GOODMORNINGS Conv. Deadlift 30% 1 x 10 50% 9 x 10 Glute/Ham raise 5 x 20 Barbell Shrugs Bar 1 x 10 60% 9 x 10 Leg extension machine 30% 1 x 10 50% 9 x 10 Hip ab/adduction 30% 1 x 10 50% 9 x 10 Pushup/pullup/situp to failure Run/walk 30 min BACK/CHEST DAY WARMUP WITH PUSHUPS AND BANDS Upward cable fly 60% 10 x 10 Downward cable fly 60% 10 x 10 Lat. Pull down machine 60% 10x10 Straight arm pull down 60% 10x10 Grip Anterior 50% 10 x 10 Posterior 50% 10 x 30 sec Push-ups/pullups/situps to failure Run/walk 30 min I'm garbage at a lot of things but I'm really garbage at running so this has been more of a challenge than anything else. I have made progress but it has been slow progress to be sure. I don't think I'll come in to post every workout. I am doing this in blocks so what I'll do is post what the new block looks like each time I change blocks, probably about every 5 weeks. The above has been block 1, to get back into the rythm and find what accesory lifts work well for me and my time restraints. I'm going into the gym before work so I can't just go until I'm done, I have to budget my time. The second block I'm in now looks similar, but with 5x5 at 75% for the main lifts and 10x10 at 65% for the accesories. I'm still smoothing out the wrinkles on block 2. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Bar 1x10 75 2x5 95 2x5 105 6x5 Bent over rows Bar 1x20 75 1x10 95 3x5 115 7x5 DB incline bench 20 3x5 30 3x5 40 6x5 Was going to do legs but decided to do that tomorrow. I'm thinking or getting some sort of cable machine i.e. Bowflex, thinking that would be a good addition to the home gym. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Well I just got back from my first game of the season, The Top Of The World Highland Games in Dawson City, Yukon, Canada. I had a really good time and I believe I set 3 new PR's; I know I at least set a new Caber PR with a score of 11:45 and I believe my HWFD(granted, a 42#) and my heavy hammer were PRs as well. We had a great crew of 3 beautiful ladies, 3 hometown novices, and two mens open athletes. Because of how few men we had, the judge decided to let the Mens Open throw the 42# with the novices.
I am told by Karyn Dallimore the scores will be up in NASGA soon. Well with my new job in Commercial Salmon Fishing taking up my entire summer, my next games will be the Annual Mo-Throw in Tacoma, in November. So it looks like I have plenty of time to practice!
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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So due to a change in careers, I am not going to be anywhere near dry land during the Summer, let alone near Washington state to compete in the highland games. This means I now must research new games I will need to travel to compete in during the winter. This is going to be a lot of fun!
So far I'm liking this following list. Frozen Stones, Jan. 1st in Emmett, ID Queen Mary Scots Fest, looks like 2nd weekend of Feb. in Long Beach, CA Tri-Cities Highland Games, 2nd Weekend in March, Johnson City, TN Fort Boise Highland Games and Fell Race, Parma, ID We'll see what other I can manage, and which of these are good contenders. I know at the very least I will be able to compete in the Mo-Throw in Tacoma, the weekend before Thanksgiving.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Frankencaber project has begun! Taking a page out of Matt Vincents book, I got 3 16ft 2x6's and have glued, screwed, and clamped them together. either tomorrow or the next day when the glue has dried I will use a saw to cut a 45deg angle off the corners to make it octagonal, and then shape the hand held end. I'm not sure what the weight will be when I'm finished but it feels like it will be 70lb-85lbs.
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I'm just an idiot, pretending to be smart.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Good job keeping your arms long, man.
Tom |
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Aim high. Stay hungry.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Here's video from my last field day, I think last Wednesday. I'm open to critique.
https://youtu.be/3thvxlFHp6o
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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I forgot to make my Monday entry.
Weather was nice and I had some time, so I went out to throw hammer. I warmed up with spins and took a handful of throws before putting on my hammer blades. I have used them once, during a competition. Noob move, using a new toy without practicing first. So I took a few turns with them and did alright. With the blades, I got back to where I had formerly been without them so I think I am going to have to spend more time without them, I would le to get at least back to my best form before I use them again. I took video of all my throws and put them on my youtube channel, my buddy Kas pointed out I need to get my hips more involved with my throwing so that's what I'm going to work on. I should have stayed a lot longer than I did, but I didn't. Next time I go I'll bring more stuff to work on more. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 1/17/2016
I am trying a new grip in Bench press, my normal grip is a little wide which puts a lot of the burden on my shoulders. I'm trying to narrow it a bit. Bench press 5x10 115 3x5 135 1x6 135 Curls 3x10 55 DB French curls 2x10 25 1x10 35 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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I have just mapped out my HG plan for the year, I'm planning to compete in 8 games this year with 2 volunteer days in an 9th. Talk about a busy Summer! I'm already signed up for Skagit Valley which is a new one for me. Currently looking for folks from the Tacoma area interested in carpooling for Bellingham, Skagit, Portland, Spokane. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 1/13/16
Squats 3x10 135 1x5 185 1x2 185 Bench press 3x10 135 1x5 135 1x8 135 Bicep curls 1x10 30 2x10 50 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 1-11-16
Squats 2x10 135 1x1 225 Bench press 2x10 135 2x5 135 1x8 135 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 12/21/15
My workouts have been pretty sporadic lately, due in part to work, part to holidays, and part to pining over losing my workout partner. I decided to lower the volume for now until I get past some things coming up. Bench press 135 3x10 155 3x5 135 1x10 Squats 1x10 Just wasn't ready to pick it back up. Deadlift 135 1x10 225 2x5 295 1x3 I was too ambitious yet for 3x3 at 315, I could never get a consecutive set so it always turned into singles or doubles. This will likely be my last workout before Christmas, I hope to have the free time to get two days next week. |
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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I can't believe it. I'm sitting there, watching Matt Vincent throwing videos, when suddenly it clicks. the Spin technique he uses for the open stone suddenly makes sense. I did a few dry run tests, and took my stone out and tried it. I did a few standing Braemar tosses(since that is how I have been putting all season) and measured out the best one, then I took a few spin tosses and every one of them was 2-3 feet farther, the final throw being exactly 3 feet farther than my best standing throw. Level up achieved!!
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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In all the events of this last weekend, I forgot to get on here and log my one little bench workout.
12/12/15 All the stretching. 115 2x20 115 1x10 As I said, not much. Today I'll get back and do some work. I knew about Squatober but I only just found out about Deadcember, so I am going to see if I can put 20lbs on my PR by the end of the month.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 11/30/15
Bench press 115 3x10 135 3x5 155 3x3 135 1x5 Deadlift 135 3x10 225 3x5 315 1x3 225 2x5 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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For some reason I got thrown into the Novice class at Mo-Throw...on the bright side I got to throw the 42. Now that the entire 2015 season is finished, let's see how I did. Braemar: 21' 6.5" Open Stone: 26' 4.75" 42#WFD: 25' 3.5" 56#WFD: 20' .5" 28#WFD: 40' 10.75" LH: 73' 2.25" HH: 57' 3.5 20#Sheaf: 16' 16#Sheaf: 16' 42#WOB: 11" 56#WOB: 8' Caber: 10:00 Quite a few numbers have inproved this year, if I keep my training up next year will be amazing. I still haven't improved my sheaf numbers, primarily because I still haven't figured out how to incorporate leg drive. one of many things I will be working on this off season. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 11/17/15 I really wasn't feeling it today. I went into the gym tired and when I got there everything felt heavier than usual. Bench Press 3x10 115 Deadlift 2x10 135 1x5 225 1x1 315 I tested some farmer carry, using identical 155lb weights in each hand. I didn't have a lot of room to move in so I only got about 7 feet with them. I think next time I will put garbage bags over the weights to protect them from the rain, and carry them up and down my street.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 11/14/15
Bench Press 115 3x10 135 3x5 155 1x3 Deadlift 135 1x10 225 1x5 315 1x3 345 1x1 PR If I keep going like this I may reach my goal if a 405 deadlift by February 1, my birthday. Here's hoping. |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 11-4-15
Benchpress 115 3x10 135 3x5 155 2x3 165 1x1 PR woohoo!! 135 3x5 115 2x10 Deadlift 135 3x10 |
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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So, the season is over(except for Mo-Throw) and the scores sit as such:
scores as of 2014 scores of 2015 Br:19'+ Br: 20' 3.5" OS: 24"+ OS: 26' 4.75 LWFD: 36'+ LWFD: 40' 10.75" 56WFD: 16'+ 56WFD: 20' .5" LH: 74'+ LH: 69' 8" HH: 56'+ HH: 59'+ 56WOB: 8' 56WOB: n/a 20Sh: 16' 20Sh: 16' caber: 70deg caber: 9:45 All in all, it was a fantastic year with plenty of room for improvement. I'm pretty irritated I still can't quite get 18ft in the sheaf, and even more annoyed about my WOB. I could have gotten 10' in Kelso but in the previous game I did not even get 9, so at Kelso as a joke I came in at 12 to make the joke that I went out at 12. On the other hand, I finally turned a caber, albeit a smallish one, and the judge took a little while to determine whether it was truly a turn. I am also really happy to finally get 40+ in the 28WFD, and that I took 4th in the 56WFD. Not bad for the little guy! I have been really working on my strength goals since Kelso, so hopefully that will show in 3 weeks at the Mo-Throw in Tacoma.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Victory is mine!
Bench press 115 3x10 135 3x5 155 3x3 135 3x5 115 3x10 Deadlift 135 3x10 225 2x5 315 2x1 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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I went out in the garage to grab something last night, and decided to make an attempt on my deadlift. I pulled 315 easy, first successful attempt since 2012. and just for fun I followed it with a 20lb PR of 335. that felt amazing!!
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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workout 10/17/2015
Deadlifts 135 3x10 155 1x2 185 2x5 205 1x5 225 1x2 245 1x2 275 1x2 295 aaalmost 1, it's been a while since deadlifting, and I was pretty tired when we started. The next day I went back out and got 295 cold with no problem. We just went out there and did them to say we worked out, when I got to 205 I remembered a gimick workout I saw once and wanted to try it out so that's why that progression.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 10-13-15 Bench Press 115 3x10 135 3x5 155 2x3 135 5x5 115 4x10 Erycs workout Bench Press bar 3x10 85 8x5 You may have noticed we have only been working on bench press recently, there are two reasons for this. first, this is something both of us feel we have not made nearly enough progress in so we are putting focus on it. second, I have begun using my bike and a bus to commute for work. all told I am biking 6 miles a day now, and by the time I get home my legs are pretty sore. Eryc is running all over the place all day at his job, so he is pretty much the same way. in a few more weeks we will start incorporating leg work again, but for now we both have hills to climb in the bench press.
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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workout 10-7-15 Bench Press 75 1x20 115 3x10 135 3x5 155 3x5 175 1x.75 all I was hoping to do was get that 175lb benchpress, but I got three quarters of the way up and ran into a wall, and the wall said "NNNOOOPE!!"
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 10-2-15
Swaats Bar 3x10 135 3x5 185 3x5 205 2x5 Bench Press Bar 3x10 95 3x5 115 4x5 135 3x5 155 1x3 PR |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Workout 9/23/15
Incline Bar 3x10 95 4x10 115 4x5 Swaats 105 3x10 135 4x5 185 4x5 225 1x5 Flat 95 3x10 115 4x5 135 4x5 Deadlift 135 4x10 185 3x5 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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workout 9/21/15
Deadlift bar 1x10 135 3x10 185 3x5 225 3x5 275 1x1 flat bench bar 2x10 95 3x10 115 3x5 135 2x5 |
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I'm just an idiot, pretending to be smart.
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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workout 9/18/2015
Short day, there are going to be quite a few of those ahead I think. Incline Bench Bar 3x10 75 3x10 95 3x5 115 3x5 Skwaats stretching, so much stretching bar 3x10 95 2x10 135 3x5 185 3x5 205 1x5 I have found it takes me a good long while to warm up the hips before I can reach full depth in the Skwaats, but I had found a set of stretches that work for me. they work everything from the belly button down, and I love them. I am really enjoying finding the right stretches to facilitate the different movements we do in the gym. |
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I'm just an idiot, pretending to be smart.
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