Delaney's Training Log

[Delaney]

My name is Tom Delaney and I am training to participate in the Highland Games for my first time, at the 2012 Minnesota Scottish Fair and Highland Games. I am registered to compete in the Master's Division, as I will be 44 years of age by the time of the games. Connecting with Jeff Bryan, the Athlectic Director for the Minnesota Scottish Fair, and with "Warrior" Brian through the North American Scottish Games Association, I look forward to training with other athletes this spring. In addition, Alan H and o1d_dude have posted excellent info on DIY training and gear in this forum -- much gratitude to 'em!

I am not a burly strappin' throwin' monster at 44 years of age, 5 ' 11" and 180 lbs. My own athletic background has been in endurance sports, e.g. trail running, obstacle course racing and tactical fitness. That said, the challenge of the games attracts me, and I absolutely love the cultural tradition. My personal goal is to do my best and hold my own by turning in a decent enough performance. I also plan on having a really good time getting there and doing it! If it works out well enough, maybe I'll even have the chance to travel to some more games in the midwest region.

With this training log, I will be able to mark my own journey to the 2012 Minnesota Scottish Fair and Highland Games. I invite and hope that you, the inveterate and the adventurous alike will do me the favor of sharing your training insights and encouragement with me.

Go raibh maith agaibh!

Tom

[Alan H]

There's some gimpy old guy around here that goes by the name "Detroitpete" who might have some insights for ya!

[azwildcat96]

Good luck to you Tom. There are really only two rules...1) Have fun and 2)Throw far! If you don't do 2), refer back to 1)!

[Delaney]

I have been alternating two different upper body workouts (one with weights and one withouot), a lower body workout, and a core workout, at least initially for my training. Today was the day for pull-up bar and push-up work, here's what I got done:

1. Warm-up with 15 minutes spiralling and jumping rope on a BOSU Balance Trainer (BT).

2. Regular pull-ups 1,2,3,4,5,6,7,6,5,4,3,2,1 with 15 sec plank on a BOSU BT between each set of reps.

3. Chin-ups 1,2,3,2,1 with 15 sec plank on a BOSU BT between sets.

4. Narrow pull-ups 1,2,3,2,1 with 15 sec plank on a BUSO BT between sets.

5. Commando pull-ups 1,2,3,4,3,2,1 with 15 sec plank on a BOSU BT between sets.

6. Regular perfect push-ups (Perfect Push-up is gear) 2x15 and max BOSU BT crunches.

7. Tricep perfect-push-ups 2x7 and max BOSU BT atomic sit-ups.

8. Wide perfect push-ups 2x7 and max BOSU BT v-ups.

9. Cool-down stretch.

Workout felt good. The Alarm is still an awesome band! ;)
Tomorrow is lower body weight training.

[Delaney]

Good luck to you Tom. There are really only two rules...1) Have fun and 2)Throw far! If you don't do 2), refer back to 1)!

I'm gonna abide by 'em!!

[Delaney]

OK, time to get a little more faithful to this log. Will do!

AFTERNOON:
Regular Perfect Push-ups: 14, 10, 8
Wide Perfect Push-ups: 14, 10, 8
Narrow Perfect Push-ups: 14, 10, 8
Intermittent Pull-ups (... I hang a bar in the bedroom doorway at home and do a set whenever I pass through the doorway headed in or out. I alternate pull-ups, chin-ups and commando pull-ups each set. Usually good for 6 to 9 sets.)

EVENING:
BOSU BT Spiral & Jump Rope 12 mins
Goblet Squats (50 lbs) 8,6,4,4 & BOSU BT Atomic Sit-ups
Calf Risers (70 lbs) >12x4, need to remeber to wear the 50 lb weighted vest next time
Hamstring Curls (70 lbs) 12,5,3,3 & Ab Straps(x4)
Shin Curls (?) (150 lbs) 12,5,5,3 & Ab Straps(x4)
Stretch 20 mins

... the numbers are going up, and I'm feeling well!

[Alan H]

... the numbers are going up, and I'm feeling well!

Two thumbs up...you're on your way!

[Delaney]

YESTERDAY

Afternoon
Regular Perfect Push-ups 14, 10, 8

Evening
5K run to cadence with 20 lb weighted vest 27 mins
Pull-ups 1,2,3,4,5,6,4,3,2,1
Bench press (120 lbs) 5,3,3,3 & Ab Straps 4xMAX
Triceps press (50 lbs) 12,5,3,3 & Swiss ball rolling plank 4xMAX
Underhand curl & press (46 lbs) 8,5,3,3 & BOSU atomic sit-ups 4xMAX
Upright rows (46 lbs) 8,5,5,5 & BOSU crunches 4xMAX
Overhand curl & press (46 lbs) 6,4,4,4 & BOSU side crunches 4xMAX
Stretch 20 mins

TODAY

Evening

BOSU spiral and jump rope 10 mins
Deadlift (120 lbs) 8,7,5,2 & Ab straps 4xMAX
Deadlift (110 lbs) 4x5 & Ab straps 4xMAX
Dumbbell clean (40 lbs x 2) 5,3 & BOSU crunches 4xMAX
Dumbbell push press (40 lbs x 2) 5,3 & BOSU atomic sit-ups 4xMAX
Dumbbell clean &press (40 lbs x 2) 3x3 & Swiss ball rolling planks 4xMAX
Dumbbell side-to-side (50 lbs x 2) 12,7,5,4 & BOSU V-ups 4xMAX
Stretch 20 mins

Tim Malloys early evening show at the Halftime Rec (St. Paul, MN) tomorrow evening... that means early pre-gig workout!

[Delaney]

It was an absolutely beautiful sunny day today, so I decided today would be a good day to throw some weights around. First I ran some rope through 53 lbs of weight, double looping through the plates and tying it off so that the length was around 13". It looked like this ...



I took my DIY weight down to Harriett Island, and was having a pretty good time with it until the rope snapped on my 12th throw.

Undaunted, I figured that since I was on the banks of the Mississippi River, there must be a suitable stone for throwing. After about 30 minutes of hunting, I found this 23 lb beauty ...



I finished my training session with stationary and running throws on both sides (left and right because I wanted to balance the hypertrophy on me) up and down the field twice. I gotta say it was a blast! I even received a compliment from some young ladies. ;)

So ... came home and did some "Perfect" push-ups, and pull-ups while I did the housekeeping, and then ran to the hardware store and bought a 5-tine Vigoro fork that I'll be looking to cut and grind, and bought 10' of 3/4" Schedule 80 grey PVC with the intention of a DIY hammer based on the plan o1d_dude shared on this forum. I'll post up photos when I make one or the other happen.

[Alan H]

Nice! Looks like you've got yourself a good braemar stone there. Next time you're down at the river, look for one that's about 2/3rds that size, and there's your Open Stone.

Just a thought....maybe spend more time with a 25-28 pound weight at the beginning. It's easier to build technique with the lighter weight. Like, for your weight throw practice time, divide it up into 3/4 with the 25-28 and 1/4 with the 56. Later on, you'll change that, but for now....

Just my two cents.