My First Highland Games

Training Powerlifting
1

Hey y’all,

Since things are calming down around here, and my gal is on the rapid road to recovery, I thought this would be an alright time to do something for me. I’ve decided to enter a Scottish Games competition this August. It takes place at a local mansion, and I’ve attended the past 2 years.

Granted, I’ve never competed in Highland Games (or any strength athletics) before, but hey, ya gotta start somewhere. My goals are “Wear the kilt all day, do the events, and just don’t embarrass yourself.” Easy enough…probably. The strength events are a fairly small portion of the whole day, and they only compete in the Caber Toss, Braemer Stone, and Sheaf Toss. No weight for distance or hammer or anything else.

So, it takes place August 26, which gives me (conveniently enough) just 12 weeks to train for it. No problem. I figured I’d be, like, one of those guys who uses a thread as, like, a training journal of sorts. Cool? Cool.

I train in my basement and garage, so my equipment is pretty limited, but it’s enough to get the job done. So, uh, here’s last night’s workout:

Warm-up:

  • Neutral Grip Pull-up 3x3 (I suck at pull-ups. I mean, I sUck at them. With a capital U.)
  • Push-up 3x8
  • Overhead Squat 3x8 (using a bo staff)
  • Carrying Medley (waiter’s walk, rock carry, farmer’s walk) 1x150’ each.
  • Plank Circuit (plank, side plank, reverse plank) 15 count each position.

“Meat of the workout”:
A1. Back squat 3x12
A2. Pendlay Row 3x12
A3. Kneeling DB Shoulder Press 3x12 (low basement ceiling, thus the kneeling)

B1. Crunch 2x15
B2. Rainbow (Lying Leg Arc) 2x15

That’s that. I already had to tweak some things, because I got a late start on the workout last night. I plan on working a mostly full body plan 3 days a week for 2 weeks. A sort of reacclimation to consistent exercise, which is something I’ve been slacking on for a little while. I think that’s the home gym curse. You know it’s always right there, so it’s too easy to just do “a little here, a little there. No really, I’m greasing the groove. Yeah, that’s the ticket.”

After these 2 weeks of reconditioning, I’ll enter a 6-week general strength program and begin basic technique training. And wrap up with a 3-week “peaking-ish” phase, heavy emphasis on technique.

So I guess I’m now opening to constructive criticism, unwarranted criticism, blatant pointing and laughing, supportive encouragement…whatever. Thanks gang.

2

I found Highland Games to be a lot of fun and the people are good folks to hang out with. Check out Dan John’s site. As I recall, the first several issues of “Get Up!” had some good information on the events.

Fred

3

Of course my suggestion is going to be throw, throw, and throw some more. Use your kbs (if they’re around 26lbs) for a Breamar stone or you can use a 25lb plate. Get that fork and practice throwing your bag that you had mentioned and the caber…well, you really need to get a hold of a caber before the Game. I would do that before each workout.

You’ll prob already have this stuff in your bag but-hang hammer power snatches, 1 arm db/bb snatches, high pulls w/a long pull, front squats, zercher squats, and push presses. And don’t forget about www.nasgaweb.com

Good luck!

4

Wow, two responses from Oklahoma. You guys know each other? :wink:

Irish, I’m very familiar with Dan John’s site, yep. I’ll be sure to go back and double check the Get-up. Thanks.

2047, My KB’s are 16 pounds and 35 pounds. For a while, I was thinking of figuring out how to alternate them. But I like your idea of the 25-pounds plate throw. How do you usually work it, I was thinking 5-10 tosses stopping when distance starts to decrease (diminishing returns?) Or would you rather go for just 5 good reps and keep it there?

And I’d love to find a caber to practice with, the “how” is the tricky part. Maybe I can try to find some 15+ foot timber from Home Depot. Maybe. Otherwise, I was planning on using my 100-pound canvas heavy bag, just to work on flipping the weight. It’s only 4-feet or so, but if the weight is similar, it can’t be all that bad (or can it?)

Last nights workout:
Warm-up:
A1. Neutral Grip Pull-up 3x3 (yep, still suck at them.)
A2. Push-up 3x8
A3 Overhead Squat 3x8
B. Plank Circuit 15 count each.
It was raining buckets, so I couldn’t do the carrying medley. I also decided to switch the first three exercises to a circuit-style to save a bit of time, since I can only lift at night anyway.

A1. Back squat 3x12
A2. Pendlay Row 3x12
A3. Kneeling DB Shoulder Press 3x12

B1. Crunch 2x15
B2. Rainbow (Lying Leg Arc) 2x15

Back squats are done sort of Olympic-ish. A bit higher bar placement and feet just outside shoulder-width, and taking it deep deep down. I mean, I’m already working out in a basement, but these squats are down to the basement.

I’ve never really used Pendlay rows before. I have to say, I think I like them. Definitely forces the hamstrings to stretch more too (something I know I need work on).

I’m feeling good in general. I did something ot my right knee a few months ago, and it acts up sometimes. Nothing to inhibit R.O.M. but just enough to be almost distracting on squats. It’s fine with deadlifts though. Hmm. Yeah, I should have it looked at. Maybe next week, when I can find some time. Well, see ya later.

5

Done yesterday, Sunday (since Friday and Saturday were busier than expected) -
Warm-up:
A1. Neutral Grip Pull-up 3x3
A2. Push-up 3x8
A3 Overhead Squat 3x8
B. Plank Circuit 15 count each.
It was a super-nice day out, so the last step of my warm-up was hauling 375-pounds worth of free weights from the basement up about 15 steps into the backyard. It took about 5 trips.

A1. Back squat 3x12
A2. Pendlay Row 3x12
A3. Standing 2-DB Shoulder Press 3x12

B1. Crunch 2x15
B2. Rainbow (Lying Leg Arc) 2x15

My knee felt fine, and I’m realizing that the Pendlay row/Standing press combo make me want to throw up a little. Wonderful.

A buddy of mine said he has a pitchfork I can use to practice the sheaf toss (I just need to construct a sack to use). And he also has some ideas in his head on how to build a 3-section caber from 4-inch pipe, or something like that. I got kinda lost when he was telling me.

This weekend, I also did some brainstorming for what to do in this next 6-week cycle. I think I’ve got the general blueprint, just need to iron out some details. Well, TTFN, as they say.

6

For the throws, I would take a page from Dan John’s newsletter and perform about 11 throws. The first throw sets the distance and you must complete 10 more throws at that distance for greater. Even if you take 30 more tries to do so.

As for training with a caber, I bought a 10’ 6x6 wood post and practiced with that. It still does not completely cover your bases for the actual event, but the balance and feel of the movement were pretty accurate.

7

So, long time, no posting. hehe. Right back to business though:

Last week, I had a workout on Tuesday, same as above. nothing too interesting. Then I lost my job on Thursday, which threw off the operation as far as my training went, for just a few days. I cried into a glass of Maker’s Mark for a day or three, then I hopped back on the lifting train.

I also crossed into the next 6-week phase of general strength training. So, this Monday’s workout looked like:

Warm-up:

  • Neutral Grip Pull-up 2x4
  • Push-up 2x10
  • 25-pound plate toss 4x1 - ranged from 16’10" to 18’2" (that’s not terribly good, but I’m brand new at this stuff and I’m stilllearning technique.)
  • 75-pound heavy bag toss (caber style) 4x1

A. Clean & Jerk 10x1
B. 1-arm DB High Pull 5x1
C. Heavy 2-arm 1-DB Swing 2x15

I plan to start incorporating more technique-specific training into the warm-up. Gradually, they’ll build in voume, possibly up to something like Flabby suggested above.

I still need to figure out the sheaf issue. It’s somewhat more tricky now, since the guy I was going to borrow the pitchfork from is now a “former” co-worker. It’s all good though. He’s good people, and I’m sure I can still give him a call. (In case he’s reading this: Saayyyy buddy, do you suppose I can still borrow that fork sometime?) :wink:

I’ll hit another workout later today, and hopefully I’ll be able to record my technique on the plate toss/Braemer stone impersonation for review. Right. Well, see ya later.

8

Good to see someone else here trying something new. I plan on competeting in the capital district scottish games on sept 3rd. It’ll be my first games as well. Should be a blast, plan on starting event training next week.

9

Here are some ideas for making your own equipment. I stole these from a fella on another forum.

56lbs WEIGHT FOR HEIGHT
Five 10lbs plates, one 5lbs plate, thick wall pipe with a 1? outside diameter, one large Eyebolt (don?t know the exact size but get a heavy duty eye bolt), 1 locking nut for the eyebolt and 4 washers, heavy chain link, 5/8? bar stock for handle ring.

These are the types of weights I suggest. http://www.dickssportinggoods.com/product/index.jsp?productId=84614&cp=710956.710958.694004&parentPage=family&searchId=694004

Stack all the plates on top of one another with the largest at the bottom. The plates have a 1? hole in them so the 1? OD bar stock is a tight fit. Cut a section of pipe long enough to fit in the hole of the weights and be flush on top and bottom. The eyebolt should go from top to bottom of the pipe. Put 2 washers on the eyebolt and then put the eyebolt in the pipe. Place 2 washers and a locking nut on the bottom of the weight. Once the locking nut is tightened the washers and eye piece should be tight on the top of the weight. You might be able to find a ring for the handle at some hardware or tractor stores. Mine is 5/8 bar stock with a 6? inside diameter. If you can?t find one and need to make one get a metal pipe with a 6? outside diameter. Drill a ?? hole in it. Use a torch and heat the 5/8? bar stock. Place it in the hole and wrap the bar stock around the pipe. That will give you a nice handle. When it cools cut it and have the ends welded together. I am not sure what the name of the link is but I call them D LINKS. They are shaped like a D and have a bolt on one side that can tighten it up. I placed one on the handle ring and one on the weight eye bolt. Most hardware stores have chain link that can be opened. I placed one in between both D LINKS. Then tighten both D LINKS.

56lbs WEIGHT FOR DISTANCERepeat all of the steps above. The only difference is to add 3 links in the chain.

28lbs WEIGHT FOR DISTANCE
Repeat all of the steps above. The only difference is to add 3 links in the chain and the weights will be five 5lbs plates and one 2.5lbs plate.

STONE THROW
Most local landscape companies or hardware stores have stone if you don?t have a creek or river near by. I suggest several different sizes, weights and shapes.

22lbs HAMMER
Eight inch length of 4? or 5? outside diameter pipe, metal plate large enough to weld to the top and bottom of the pipe (basically your making a heavy duty can), 50 schedule 80 PVC pipe, 2 washers, 1 locking nut and one bolt long enough to go through the weight. Cut a plate and weld it to the bottom of the pipe. Drill a ?? hole in the center of the bottom plate. Insert an 8? long stainless steel pipe. Melt down 22lbs of lead and pour in the open top of the can. The lead will not stick to stainless steel. You can get free lead from most of your local tire shops for free and melt it outside in an old pot on a fire or electric hot plate. Once the lead has hardened take a hammer and knock out the stainless pipe. Then cut off the empty part of the pipe. Weld a plate on the top with a ?? hole in it. Insert a 1? section of ?? schedule 80 PVC into the 50? schedule 80 PVC shaft. Place both in the ?? hole in the can. Drill a hole through the width of the can and the PVC shafts. Insert the bolt into a washer. Place bolt in the hole in the can. Put the washer and the locking nut on the end and tighten.

CABER TOSS
If you do not have access to a fallen tree or a tree you can cut down you can buy a railroad tie or a landscaping timber from most hardware or landscape stores.

SHEAF TOSS
Most sheaf bags are 16lbs or 20lbs. Most also tend to be kind of rectangular. Basically if you go to a local hardware store or fabric store and buy a few yards of burlap, a large needle and some heavy twine or string. Basically you can model it after a large shoe box. Cut each side of the bag and then stitch them all together. Stuff the bag with 4? to 6? lengths of bailing twine. If you want to do the easy design just make a pillow. Cut 2 equal rectangles and stitch them together. Stuff it full and stitch it closed.

10

Hey guys, I plan on entering the Altmont games on Sept 3rd. I live in Albany, if you want to get together to practice throws let me know. The only thing I have is a 50lb weight with a ring attached to throw. I don’t know how to throw at all but I compete in strongman, so I figure I’ll try to get by on strength, but I know a little technique would help alot.
Curtis

11

This is something I’m interested in doing someday. Does anyone have any rough recommendations on where the clean or any other benchmark lifts should be before taking the plunge?

12

Hey y’all,

So, I’ve kinda been a douche as far as updating this regularly. Chalk it up to flat-out not remembering to login. Sorry.

Anywho, it’s awesome to see some other guys starting up as well. Good luck, wressler and Quest. Thsoe are also some good ideas for the events, Darshu, thanks.

As far as training goes, I had a decent workout last Saturday, but then I think I strained a hip flexor that night…doing grown-up things. Ehemm, so yeah, I feel 100% again and will grab another workout this afternoon. (Which I will remember to toss up here.)

Not much else going on. Well, see ya later.

13

[quote]etaco wrote:
This is something I’m interested in doing someday. Does anyone have any rough recommendations on where the clean or any other benchmark lifts should be before taking the plunge?[/quote]

One of the best things I ever heard Dave Tate say, after he was asked what someone should be able to lift before entering a powerlifting meet: “135 bench, 135 squat, 135 deadlift.”

I’d say pretty much the same is true or Highland Games, and I think Dan John would agree. Just compete. Don’t shoot for a win, necessarily. Shoot for showing up, doing the events, and going home healthy and a little more experienced.

14

There are no real benchmark weights. I competed in my first games last August. I had never touched a few of the implements before I walked on the field and I threw behind the #2 Canadian thrower all day. (Talk about humbling)By the end of the day I was hooked. Just have fun with it, everybody will help you out with pointers and tips. Look on the NASGA message board for a clinic in your area if you want to try before you compete.

15

As promised, yesterday’s workout:

Warm-up:

  • Neutral Grip Pull-up 2x5
  • Push-up 2x10
  • 2 sets of Cossack stretches a’la Pavel’s Super Joints, to make sure my hip was warm and loose.
  • 25-pound plate toss 4x1 - ranged from 16’8" - 18’10". I’m stoked that I keep improving, even though I’m still playing with the technique.)
  • 75-pound heavy bag toss (caber style) 4x1

A. Power Snatch to Overhead Squat 15x1
B. Power Curl from the hang 5x1
C. Bent 1-Arm Row 5x1

Everything seemed to go fine. The bag toss (improvised caber) seems easy, but I think I’ll keep it in place to get a hang of the general flipping mechanics. At least uintil I can find a larger apparatus.

This is the first time I’m really using the Snatch to OHS. In “From The Ground Up”, Dan John described these as “Easy to learn, difficult to master, excellent long term benefits.” (pg. 60) He ain’t kiddin’. These are probably going to be a staple for me for quite some time.

So, that was that.

16

Good luck in your training!

How does one find a Highland games contest in your area? I want to find a way to put this strength to use, but don’t know where to find contests.

17

[quote]FamilyMan wrote:
Good luck in your training!

How does one find a Highland games contest in your area? I want to find a way to put this strength to use, but don’t know where to find contests.[/quote]

Thanks man. I’d check out:
www.nasgaweb.com/dbase/main.asp

You can look for competitions by date or by location. This is only a partial list though. The games I’m going to aren’t listed here, I think because it’s a smaller event. So, maybe ask around some of the more serious gyms near you.

18

Irish, you competin’ in Tulsa this year? If so, I’ll see ya’ there. :slight_smile:

Chris, if you get a chance find a quarry in your area, there should be one in the phone book and you can get a rock that you can weight to what you need for a couple of bucks. I’d also suggest making a light and heavy weight as one of the posters so nicely gave the link and directions for. Forks are cheap in winter time but not in summer…but sure, I’ll let ya borrow one of mine. :wink:

I’d also suggest throwing in some hang hammer snatches. If your thumbs can’t touch…the hands are to far apart. These are great for really working on hip drive.

For the above poster looking for Games in his/her area. Go to the Nasga board and look for Games in your area and shoot an email to the AD responsible for overseeing the area and they should be able to help you out. Also, the folks over at www.xmarksthescot.com can be helpful.

19

Surprise! I’m still training and the games are 7 days away. Despite me completely missing the point of starting this thread in the first place (to session-by-session training log), I have actually been keeping up with the lifting and the throwing. Honest. I’ll fax you my training notebook if you want. Ok, no I won’t.

Anyway, I’m just lying low in this last week. I’ll probably do some easy throwing and “caber” flipping Monday or Tuesday and then chill until Saturday. Oh! I did get my kilt the other day. I went with the Black Watch tartan from Sportkilt.com. It…is…awesome. I think I’ll have to wear it next time I go paintballing too.

So, yeah, I think that’s about it. I’ll check back before the games, then I’ll put up some “after” pictures. See ya then.

20

“Due to the inclement weather, and the concern for the safety of our visitors, the Scottish Games have been cancelled for Saturday, August 26th.”

What in the bloody blue hell is this? It doesn’t rain in Scotland?

So, yeah, I woke up a while ago and it was raining (not pouring, but more than a drizzle), so I double check the location’s website, since I know they’ve cancelled events for weather before. And…I see the note above.

I’m fairly well pissed off. Think I’ll wear the kilt today, out of mourning and spite.