Strength for Highland Games

[JustinConnor]

Training Day #5

The weights are feeling heavy. I may get one more 10# jump in the squat and maybe 15# more in my deadlift then its time to lower the progressive weight. Presses are still trucking along with 5 # increments.

SQ-3×5@ 215
OP-3×5@95
DL-1×5@195

I'm experiencing some knee pain on the ACL side of my knee. I did catch myself pushing off of my toes instead of heels on a couple of squats. That may have contributed. I noticed I am slowly gaining weight. I dont think thats supposed to happen for me. Im a fat guy (6'2" 297lbs), fat guys are supposed to remain close to the same weight not gain weight.
I decided to incorporate some sled pushes to the end of my training session to help with that. I will say this, sled pushes are no joke. My lungs were on fire and my quads were too. I didnt push too hard tonight but I will build from this starting point. I pushed maybe 200 yds. Ill keep upping the ante twice a week. I dont want to be a fat slug.
I also noticed, it seems near impossible to keep my carbs in check. I have been in the 350 range for the past 2 days, tracking with MyFitnessPal app. I cant seem to keep it under 150. Need to get a grip on my food.

[mariam]

Training Day #5

I also noticed, it seems near impossible to keep my carbs in check. I have been in the 350 range for the past 2 days, tracking with MyFitnessPal app. I cant seem to keep it under 150. Need to get a grip on my food.

Hello, maybe one reason you find it hard to stick to your diet is that you want to make a severe cut in your carbs(more than half!!)
If you eat now 300 g then try to make 270 for 1 week (that's a 120 calorie deficient alone) and then next week reduce by 10 g. It may seem so slow but it's better to make a deficient that you can sustain than one you cant.

Sled pulls are also great. You can also add more general physical activity like lots of walking...

[Geigerb]

keep up the good work!

[Mr. Bingley]

great work and don't fret about going along at a slow pace; it's a marathon not a sprint!

[JustinConnor]

Thanks for the encouraging words. I'm happy with my progress so far. I wish I could go back to freshman year in high school with this program. It would have made such a big difference. I had college offers from Div 3 football schools. We had a weak strength program. I know it's useless to dwell in the past, but I cant help to think what my potential could have been had I been on an appropriate strength training regimen. Anyway enough of that......

Training Day #6

SQ-3×5@225 (I feel like I'm to the point of 5 # increments, the weight is getting to be challenging)

BP-3×5@125 (Still making progress steadily, may have a few more 5 # jumps before micro loading starts)

DL-1×5@210 (I'm still feeling 15 # jumps are appropriate, 210 still isn't super tough. I might get another week or two of 15# jumps)

Still making good gains. I can't wait to see where I am this time next year.

[JustinConnor]

TD#7

SQ-3×5@230 (these felt good today)
OP-3×5@100 (these are getting heavy quickly)
DL-3×5@225 (I'm running these one more week before incorporating PCs. I should be able to get a heavier DL this week that will pass my SQ.)

[JustinConnor]

TD #8

Unfortunately I had to miss a training day. The gym I go to was closed without any kind of notice on Wednesday night. Im thinking about switching gyms because the owner lets irresponsible teenagers run it at night. I think they closed it early. I was livid. Its hard to find a good gym around here.

Anyway....after my progress was stunted heres tonights workout.

SQ-3×5@235
OP-3×5@105
DL-3×5@240

It may be time to incorporate power cleans now. My deadlift has bypassed my squat. So next B workout I will incorporate powercleans.

[JustinConnor]

TD #9

Today was a little bit of a challenge. Squats went well, but I had some shoulder pain doing bench. I also added cleans today. My back is a little sore this evening. I hope, over time, this back issue becomes less. Degeneterave discs are no fun, but I have seen several testimonies from other claiming their pain is almost non-existant. I'm hoping for the same. I also competed in highland games this weekend. I finished 2nd place in the novice class. Time to bump up a class to Amateur B.

Sq- 3×5@240
Bp- 3×5@130
Pc- 5×3@135

[JustinConnor]

I've been slacking on my TL, here's an update:

TD #10
SQ-3×5@245
OP-3×5@110
DL-1×5@250

TD#11
SQ-3×5@250
BP-3×5@135
DL-1×5@255 (decided to leave the powerclean alone for now. I don't feel like it's time to incorporate it yet. I need more distance between my deadlift and squat. I may try a few more 10 lb jumps. I felt like I had more in the tank today.)

[acelticmonk]

I'm a (currently broken) Intermediot who would like to learn Highland Games stuff too. I'm subscribed and will follow along!