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C. Fay Training Log

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CharlesFay View Drop Down
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Wednesday Throws

Stone
Toes to trig x5
1-2 drill x5
Standing no reverse x4
Standing w/reverse x6 (all around 35, par for the course)

HWFD 2 turns x5 (ranged from 30-32)

49lb 2 turns x3 (ranged 35 to past 37)

LWFD 2 turns x6 (ranged 57 to out past 67)

WOB x5 

First time throwing the 56 since ECCs, a little rusty there but not terrible. The LWFD was feeling great, playing with a few things and I seem to be hitting certain positions a bit better. If I can throw with the same form in this games, I might be able to get into PR territory considering I threw an implement PR today. WOB was feeling a little better. 
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Double Session Thursday

Workout #1
Heavy sled drags x3 trips
GHR x20
45 degree hyper x20
Standing abs x20
Landmines x20
Reverse hyper x20
Marching x1 minute
Caber walks x2
Caber runs x2
Caber turns x3 (two 12's and an 11:00)
20 lb sheaf bottoms up x6
16lb sheaf full throw x6

Caber and sheaf felt pretty damn good for not doing them in a while, rested for about 20 minutes and then proceeded to workout #2

Workout #2
2 rounds of barbell complex: snatch high pulls x6/snatch grip press x6/snatch balance x6

BB Power Hip Snatch
95x3
135x3
165x2
185x1
205x1

DE SSB Box Squat (counting bar as 45lbs)
barx10
135x10
225 2x2
275 4x2
315 4x2

Deficit Deadlift standing on 2" platform against quaded mini bands w/double overhand hook grip
135x2
185x2
225x2
275x1
315x1 (added belt)
365x1
405x1 (strapped in) 

2 rounds of superset of: neck harness GM drags x20, hammer winds x10, jump rope x50

Big day today, handled a lot of things and put in a ton of work. Overall felt pretty good with it all. The implement work was feeling great, the squats were fast and the pulling was bearable with my new deadlift stance, the psoas only started to act up near the end. More throws tomorrow.



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Friday Throws

16lb Stone
Toes to trig x5
Drop to 1 knee x3
1-2 drill x3
Standing no reverse x3
Standing w/reverse x5

56lb weight
Entry drills x3
2 turns x3

49lb weight 2 turns x3

28lb weight 2 turns x5

Heavy hammer x8

Light hammer x5

Pretty haggard today from pushing hard all week long and not catching up on my sleep. I could tell my nervous system was a little fried as I had some timing and balance issues. Luckily hammers felt a little better overall. Heavy upper body tomorrow and just some walk through stuff and lighter lifting next week in order to recover for the games.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/16 at 12:54pm
Saturday Bench

Warmup: Cuff complex, upper body sled dragging, incline DB bench 4x20, band pullaparts 4x20

Meadows rows: 50lb x10, 75lb x10, 100lb x10, 125x5, 150x5

ME Close Grip Bench
barx20
135x10
185x5
225x5
275x3
315x1
335x1
355x1
365x1

Supine med ball throws 22lb 3x10

2 arm outside the leg KB swing 2x20
2 arm outside the leg KB snatch 2x10
2 arm KB bottoms up press 2x10

Probably been a few years since I did a max effort close grip bench, I was pleasantly surprised that 365 came up pretty easy and I felt like I may have had another 10lb or so in the tank. 60lb off my all time best in this lift, but that was also done at a bodyweight that was 25lb or so heavier minus two torn pecs. Good day overall.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/16 at 7:04pm
Monday Throws

Stone
Standing toes to trig x5
Standing w/reverse x3
Glide attempts x3 (not ready for a games yet)

56lb weight
Entry drill x3
2 turn x3

49lb weight 2 turn x2

28lb weight 2 turns x5

WOB x4

Pretty basic day today, low volume, just wanted walk through some of the events. Hopefully tomorrow I can do a little hammer, sheaf and caber, then that will be it for throwing until the games. 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/16 at 3:54pm
Sarasota Celtoberfest

Heavy Hammer 87+ for 1st place
Open stone 37+ 1st place
HWFD 35'7 PR! 1st place
LWFD 69'3.5 PR! 1st place
Caber couldnt turn it, took 2nd, close to turning it but timing off
Sheaf: 24, missed at 27, totally off
WOB: Won with 14', went for 16'9 and missed by a couple inches
1st place overall in the A class

My expectations were pretty low for this one since I was rusty on some of the events. Fraser Ewan showed up and was my major competition for the day. He has lost some weight and has not quite adjusted to his new leverages so that may have hurt him a bit. The hammer was definitely not a flyer, I was surprised to beat Fraser on this event considering he is technically a much better hammer thrower than me, the only thing I can think is I practice with a stiff, crappy hammer so it was comfy for me. Weights felt great, on HWFD I hit a 3.5" PR on my first throw, then followed up by trying too hard and rushing things on the next two throws. Still my best all time series on the event, two throws over 35 with a PR and one over 34. LWFD I hit a 1/2" tiny PR, once again I rushed things and prevented myself from going over 70, I know I can hit this with a little more work. The caber is always a challenging one, but one I turned quite a few times, my timing was just off here. The sheaf was sticking on my fork and my timing was off on this as well, I am going to have to find somewhere where I can truly practice this event on something that is high enough. WOB felt fine, cleared 14 easy then figured what the hell and went for 16'9, not really expecting to get it. I was shocked that I only missed by a couple of inches. Once I get into some more explosive training, I may be able to hit this or more next season. It is always a pleasure to go out and throw although quite a few folks out there drinking, socializing and procrastinating instead of throwing made the day go long. Now its back to more strength work and then in a little while ramp things back up for central florida.
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Awesome games Chaz. From Tommy B
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Thanks Byron! Congrats yourself on that big sheaf the other weekend and the big throws in the weights. Seems like you are finishing strong. Any chances of seeing you in any Florida games in the new year?
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Monday DE Bench

Warmup: Upper body sled drags, cuff complex, incline DB press 4x20, pulldowns 4x15

DE BB Bench w/doubled mini bands
barx20
bar+bands x10
135 3x3 close
165 3x3 medium
185x3 wide
205x3 wide
225x3 wide

Benching was supersetted w/pullups 3x5

Finished w/2 rounds of circuit:
1 arm KB push press x10
Jump rope x50
2 arm outside the leg KB swings x20
3 way leg raise x18

Worked up a little at the end of my speed sets to make sure I was able to still move heavier weights fast, followed up with some conditioning work to try to get the blood flowing a bit. One thing I am sure of is when I get closer into the season, I will have to back off on the heavy lat work because it definitely hampers my flexibility on the hammers and makes me shorten up. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/16 at 11:43am
Haven't quite put a ton of thought into the next year's game schedule, but definitely planning on trying to make it down to 1 or 2 - budget and schedule allowing. Possibly St. Aug again as I had a lot of fun there and/or maybe trying out Dunedin since my gf's brother lives about 5-10 mins from the field. Lots of maybes on NEFL, Ormond, and Central FL gotta see how the stars align for those.
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Originally posted by JustinBlatnik JustinBlatnik wrote:

Haven't quite put a ton of thought into the next year's game schedule, but definitely planning on trying to make it down to 1 or 2 - budget and schedule allowing. Possibly St. Aug again as I had a lot of fun there and/or maybe trying out Dunedin since my gf's brother lives about 5-10 mins from the field. Lots of maybes on NEFL, Ormond, and Central FL gotta see how the stars align for those.

Sounds good, hopefully we can throw together in a few games next year. I will try and see if I can get another out of state game added in to my rotation if family and work permits. I think you would really enjoy Dunnedin; great venue and normally the best collection of A-class competitors of any games in the state. Central Florida is always a good time as is Ormond. The St. Augustine games was a lot of fun I thought, the only bad news I have for you on that one is Bob said we won't be doing hammers there in 2017 due to limited space and would be replacing it with Braemar. Keep me posted.
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Wednesday Throws

Stone
Toes to trig x5
1-2 drill x5
Standing no reverse x5

LWFD
1 turns x5
2 turns x5

Light Hammer
10 wind x1
3 wind throws x5

I felt pretty beat up today and wanted to just get in some down tempo throws. A couple observations that I made are as follows:
1) I will go back to throwing hammers first because they tend to help me get loose and prioritizing stone first has done nothing to help my stone.
2) I can only go so much down tempo with the weights while maintaining form, going too easy just screws up my timing. This is probably due to my mediocre form on the event. I am sure that once I get more advanced and efficient, then it will be easier to take down tempo throws with good form.
3) Doing 1 turns before 2 turns with the weights just screws up my 2 turn form. It seems to happen every session that I do 1 turns first. I am going to try doing my 1 turns as a secondary throw after 2 turns and see what happens.
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Thursday Lower

Warmup: Heavy sled dragging, 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, Landmines x20, 1 leg squats 2x10, 1 leg deadlift 2x5, front squats w/bar 2x10, hip mobility work

2 rounds of BB Complex: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6

BB Hang Power Snatch
95x5
135x3
165x2
185x1
205x1
230x1 (Ugly)

BB Box Squats w/SSB (hands on belly, not bar, counting bar as 45lbs)
barx10
135x10
225x5
315x3
365x2
405x1
add belt 455x1
495x1
535x1
555x1
585x1
605x1

Snatch grip high pulls from floor: 185x3, 205 2x3

1 hand KB swings 106 2x12 supersetted w/neck harness GM drags 2x10

I was still a little achy and a bit worse for wear after last weeks games. I was also feeling a little sluggish at first, however things started to wake up and I managed to lift some decent weights. I'm hoping to get some upper body work in on Saturday, then I have to fly to Louisiana in order to help one of my training partners at the WPC worlds. 


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Saturday Bench

Warmup: Cuff complex, band pullaparts 4x20, flat DB bench 4x20

Incline BB Bench
barx10
135x10
185x5
225x5
255x5
275x3
295x2
185x20

Inclines were supersetted w/Meadows rows x10, 3x5 and reverse hyper shrugs 3x20

Incline flare extensions 2x20 supersetted w/2 hand outside the leg KB snatch 2x10

I got off shift in the morning and went in to the gym on very little sleep in order to get in a workout before hitting the road tomorrow. I felt surprisingly good however I played it safe and didnt work up into any max singles. Off to Baton Rouge tomorrow to help one of our lifters at WPC worlds.
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Wednesday DE Upper

Warmup: Upper body sled drags, cuff complex, incline DB press 4x20, various pulldowns 4x15

DE BB Bench w/bands
barx20
bar+doubled monster mini bands x10
135 3x3 close
145 3x3 medium
155 3x3 wide

Benching was supersetted w/pullups: bwt x5, +20lb 2x3

2 rounds of circuit: 2 hand outside the leg KB swing x20, 1 arm KB push press x10, jump rope x50

Finished w/some bottoms up sheaf drills and hammer winds.

Glad to be home, our lifter had a great day at Worlds, hitting PRs in all 3 lifts and total as well as winning his class. I got to eat at some great restaurants while there and see the LSU campus a bit. 
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Thursday Lower

Warmup: Moderate weight sled drags x4 trips forward/back, GHR x20, 45 degree hyper x20, GHR x20, Rev hyper x20, standing abs x20, landmines x20, BB front squat 2x10, 1 leg squats 2x10, 1 leg KB deads 2x5, hip mobility work.

2 rounds of barbell complex: snatch high pulls x6/snatch grip press x6/snatch balance x6

BB Power Hip Snatch
95x5
135x3
165x2
185x1
205-miss
205x1 easy, had to get my mind right
215x1

DE BB Free Squat
bar 2x10
145x10
235x5
285 2x2
305 2x2
325 2x2
345 x2
375 x2

Deadlift from floor w/hook grip
225x3
315x1
405x1
455x1
495x1
545x1
605x1 (hook grip PR)

Finished with some weighted marching and gut smashing.

I have not free squatted in a while so I kept things pretty light to feel out my form, bar speed was good. The new deadlift technique I am using is helping to minimize the low back/psoas pain and by gut smashing between sets I was able to keep the pain moderate on the heavy sets. 605 is about 100lbs off from my best all time conventional raw pull, but it is a PR with a hook grip. Good day overall




Edited by CharlesFay - 11/11/16 at 6:26am
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Friday Throws

Light Hammer
Walking winds 2x10 (forward/backward)
10 winds x2
3 wind/release x4
3 wind throws x7

28lb weight
Entry drill x5
2 turn x5
1 turn x5

Stone
Standing toes to trig x5
Drop to 1 knee no reverse x5
Braemar no reverse x5

Kept the tempo pretty easy and only took a few up tempo throws. 3 wind on LH is gradually feeling a little better, 2 turns on LWFD took a few to get in the groove. 1 turns felt much better to do after my 2 turns. Stone was ok, right now I am trying to focus on pushing more up and less out in a straight line.
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Saturday ME Upper

Warmup/Accessory: Upper body sled drags, cuff complex, flat DB press 4x20, 1 arm Meadows rows x10, 3x5, band pullaparts 4x20

BB Bench w/chains
barx20
bar+80lb chain x10 (kept this chain from here on out)
135x10
185x5
225x5
255x3
275x2
295x1
315x1
add slingshot
365x1

Incline DB flare extension 25x20, 35x10, 50x10 supersetted w/neck harness 3x20

2 rounds of superset: Double outside the leg KB snatch x10, rotating band face pull x10, lateral raise x10

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Warmup: Upper body sled drags, cuff complex, incline DB press 4x20, DB pullover 4x15

DE BB Bench w/bands
bar+doubled monster mini bands x10
135 3x3 close
155 3x3 medium
175 3x3 wide

Benching was supersetted w/pullups: bwt x3, +20lb x3, btw x8

2 rounds of circuit: 2 hand outside the leg KB swing x20, 1 arm KB push press x10, jump rope x50

Finished w/some bottoms up sheaf drills
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Tuesday Throws

Heavy hammer 
Walking winds x10 forward/back
10 winds x2
3 wind and release x5

Light Hammer 3 wind throws x6

Light weight
Entry drill x5
2 turns x5
1 turns x5

Ran out of daylight and couldn't throw stone. Luckily I got some work in with the 12lb shot at the fire station the other day and am hoping to get more work with it on shift tomorrow. 
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Thursday Lower

Warmup: Heavy sled drags x3 trips forward/back, GHR x20, 45 degree hyper x20, GHR x20, Rev hyper x20, standing abs x20, landmines x20, BB front squat 2x10, 1 leg squats 2x10, 1 leg KB deads 2x5, hip mobility work.

2 rounds of barbell complex: snatch high pulls x6/snatch grip press x6/snatch balance x6

BB Powersnatch
95x3
135x3
165x2
185x1
205x1

Front Box Squat w/harness
barx10
135x10
185x5
225x5

Cambered Bar Goodmornings
135x10
185x10

Bent BB Rows 205 2x5

Everything felt like crap today, no pop, knee and back acting up, so I figured this meant my body needed a deload. I kept the load and volume to a minimum.

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Friday Lifting and throws

Warmup: Upper body dragging, cuff complex, flat DB press 4x20, band pullaparts 4x20

Close Grip Floor Press
barx10
135x10
185x5
225x5
275x5

Benching was supersetted w/CSRs 4x10

Finished w/some mobility work and sled dragging, then went to the field for some throws

Heavy Hammer
Walking winds forward/backward x10
10 winds x2
3 wind and release x3
3 wind throws x5

49lb weight
Entry drill x3
2 turn throws x5

I have not thrown a heavy weight or heavy hammer since Sarasota. I have been practicing 3 winds with the light hammer and in the past things go to hell with the HH. Today however, the throws felt nice with the HH and the 49 felt pretty good as well. Something to build on for sure. Good low key hybrid workout overall.
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Monday DE Upper

Warmup: Cuff complex, upper body sled drags, incline DB press 4x20, pullovers 4x20

DE BB Bench w/doubled monster mini bands
135 3x3 close
165 3x3 medium
185x3 wide
205x3
225x3

Benching was supersetted w/pullups bwt x3, +20lb x3, +40lb x3

Superset of 1 arm KB push press 70x10, 2 arm KB outside the leg swings 35x20, jump rope x50
(on second set I used the 106lb KB for 8 reps on my Lt arm and 6 reps on my right, then kept the rest of the superset the same)

Finished w/neck harness sled drags and bottoms up sheaf drills
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Wednesday Throws

Heavy Hammer
Walking winds forward/backward x10
10 wind x2
3 wind and release x4

Light hammer 3 wind throw x2 (handle then broke so I went to heavy hammer)
HH 3 wind x4

Stone 
Toes to trig x5
Drop to 1 knee x5
Standing w/reverse x5

LWFD
Entry drill x5
2 turn x5
1 turn x5

I felt super haggard from work today, I have worked 72 hours in the last 96 and the lack of sleep is catching up a bit. I was surprised today to be throwing pretty well. I seem to be relaxing better on the 3 winds, my trajectory is improving on stones from the frequent light shot work I am doing and an easy turn LWFD is what my 2 turn was at the end the 2015 season. Things seem to be moving in the right direction.
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Thursday Thanksgiving Workout

Warmup: Sled drags, 45 degree hypers x20, GHR x20, Reverse hypers x20, 1 leg squats 2x10, 1 leg KB deads x5, hip mobility work

2 rounds of barbell complex: snatch high pulls x6/snatch grip press x6/snatch balance x6

BB Hang Power Snatch
95x3
135x3
165x2
185x1
205x1 

BB Box Squats
barx10
145x10
235x5
325x3
375x2
405x1 stopped here, felt horrible

Snatch grip high pulls 205 5x1

I have a tradition going back to high school of always working out on thanksgiving day. Normally this is always a great pleasure for me, but my body was just not cooperating with me, everything hurt and coordination felt off.  As a result I shut things down early and rested up.
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Saturday Double Session

AM: ME Upper

Warmup: Cuff complex, upper body dragging, flat DB press 4x20, band pullaparts 4x20

Close Grip Bench
barx20
135x10
185x5
225x5
275x5
315x3
335x2
355x1
365x1
385x1

Benching was supersetted w/CSR x10, 5x5

Incline DB extensions x20, x10 supersetted w/neck harness 2x20

2 rounds of superset of 2 arm KB snatch x10, lateral raise x10, rotating face pull x10

Close grips felt very good, I have not been able to move that weight for a while on regular benching due to concern over my torn pecs, luckily with the close grip I don't feel the same stress in the area. Maybe I can get back to 400+ eventually on this movement.

PM Throws

HH Walking winds x10 forward/backward
HH 10 winds x2

Stone 
Toes to trig x5
Drop to 1 knee x5
Standing no reverse x5
Full throw x3

49lb Weight 
2 turns x5

28lb weight 
2 turns x6

WOB x5 (had to use 49, forgot to pack the 56)

Productive session overall, had not done WOB in a while and tried to focus on more of a back swing. I must say that I ended up getting significantly more height out of my throws with it. It might be the ticket for me to crack the 17ft barrier. We shall see.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/16 at 7:03pm
Tuesday DE Upper

Warmup: Cuff complex, upper body sled drags, incline DB bench 4x20, DB pullover 4x20

DE BB Bench w/Fat bar (Speed strength phase WK1)
barx10
bar+doubled monster minis x10
bar+doubled monster minis and doubled minis x10 (kept this band tension)
105 3x3 close grip (avg velocity on sets ranged from .84-.9 m/s)
105 3x3 medium grip (.95-1.0 m/s)
105 3x3 wide grip (.93-1.04 m/s)

Benching was supersetted w/explosive pullups 10x1

2 rounds of superset the following: Walking KB bottoms up press x10, Med ball throw x6, Jump rope x75

Finished with a bunch of sheaf drills

Good day today despite feeling fatigued. I was happy with the high bar speed I was getting with the band tension. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/16 at 7:45pm
Wednesday Throws

Heavy Hammer
Walking winds x10 forward/backwards
10 winds x2
3 wind and release x5

Light Hammer 3 wind throws x5

Stone
Standing toes to trig x5
1-2 drill x5
Standing no  reverse x5

28lb weight
Entry drill x5
2 turns x5
1 turn x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/16 at 7:50pm
Thursday Lifting

Warmup: Heavy sled dragging, 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, Landmines x20, 1 leg squats 2x10, 1 leg deadlift 2x5, front squats w/bar 2x10, hip mobility work

2 rounds of BB Complex: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6

Hip Power Snatch
95x5
135x3
165x2
185x1
205x1
215x1

DE BB Box Squat w/strong bands
barx10
145x2
195 8x2  (avg velocity ranged from .77-1.13 m/s, had a series of misreadings as well, frustrating)

Snatch Grip Deadlift
135x3
225x1
315x1
365x1
405x1
455x1 (stopped here, psoas/back started to kill me)

Ab wheel 2x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/16 at 6:38pm
Saturday Double Session

AM ME Upper

Warmup: Cuff complex, upper body dragging, flat DB press 4x20, band pullapart 4x20

Incline BB Press
bar 2x10
135x10
185x5
225x5
255x3
275x3
295x2
315x1
330x1

Inclines were supersetted w/meadows rows 5x5

2 rounds of superset of double KB snatch/press x10 and jump rope x50

PM Throws

Heavy Hammer
Walking winds forward/back x10
10 winds x2

Stone
Toes to trig x5
Drop to 1 knee x5
Standing no reverse x5

49lb weight
Entry drill x5
2 turn x5

28lb weight
2 turn x5

WOB x2 (shut it down, back being troublesome)

Good day overall, quality work done in both sessions. Tried the big back swing on the WOB again and it flew very well but the low back/psoas was just acting up and was aggravated from thursday's lower body work. I did some caber and sheaf work yesterday, caber felt just pathetic because of the back just killing me on every pick.


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