Great thread men, I have been looking to have a go in a Am' section of one of the Games, and have been training for it for a year to put on size, and strength, and have given myself another 6 months to learn / practise the correct technique/s, but I am struggling to find an association or any relevant club for it, so will end up watching and practising by my self...

I train 4 times a week with weights and do a smash set on the Weds (30 mins of pain, then I don't feel so bad about doing naff all cardio...)

Basically Mon is the big day for me, chest and tri's
Tues legs
Weds - smash set
Thurs - back and bi's (can alternate with weds, depends on how i feel)
Fri - chest and shoulders - variation
sat - beers and pies...
sun - guilt, not looking forward to mon at the gym.

with minor variations this is the program I have been undertaking for the past 3 months (strength, size building), having cycled through hypertrophy and high reps, low weights I started as follows and has worked fantastically for me.

Mon -Chest and Tri's

Bench (barbell) press 5 sets of 5 at 115 Kg (times by 2.2 for pounds I think)(all with 1 min rest)

Incline flys (Dumbbells) 4 sets of 6 @ 35 kg

Decline press (dumbbells) 4 sets of 6 @ 45kg

Shoulder press (dumbbells) 5 sets of 5 @ 35kg

Shoulder shrugs (dumbbells) 3 sets of 10 @ 55kg

barbell nose breakers (curl bar) 5 sets of 5 @ 45kg (tri's)

Tricep rope extensions - drop sets (in reverse) 20, 15, 10 (reps) staring with 30 kg then working through to the full stack

Legs - nothing special here, similar to the above sets and reps
squats - 5 sets of 5 - 145kg
leg extensions 4 sets of 8 - 50 kg
hamstring curls - 5 sets of 5 full stack
seated calf raises (find these work better for me) 4 sets of 10 - 60kg
core / ab (I only have one) training

Weds - smash set

Thurs - back and bi's

wide grip pull ups 5 sets of 5

Seated pull downs - 4 sets of 8 at 98kg

seated row 5 sets of 5 @ 115kg

one arm row 4 sets of 8 @ 45kg

bicep curls (barbell) 5 sets of 5 @ 45kg

preacher curls (dumbell, one arm at a time) 4 sets of 8 @ 20kg (arms are usually munted by now)

arnie bicep curls 4 sets of 8 @ 15kg

Fri - chest and tri's again

same as monday basically, except I change the barbell bench press to a one arm press on a swiss ball using 5 sets of 5 @ 50kg, greater range of motion, and has the explosion factor for coming from the right angle to near full extension of the arm

Using this program, I have gone from 94kgs to 105kg in nearly 12 months.

Is this the type of training that I should be undertaking, or should I alter anything that is specific to the heavy events?

I was always a runner when i was a kid, and avoided any of the feild events, but now, I really enjoy it...bizarre

any help or advice would be greatly appreciated