Trog Log: Transforming a 170-pound weakling into a highland athlete.

**Alan H** · 16th October 12, 02:23 PM

Sure, I'm always happy to spread my own interpretation of disinformation.

**LitTrog** · 16th October 12, 06:46 PM

Originally Posted by Alan H

Sure, I'm always happy to spread my own interpretation of disinformation.

Originally Posted by RogerWS76

Post away!

Thank you, sirs. I honestly haven't even looked at myself throwing yet. I'll record what I'm doing, fix the things even I can discern as crappy, and present my "improved" techniques for dismantling.

**LitTrog** · 18th October 12, 05:06 AM

Had some minor cutting done on me yesterday--taking it light and easy.

Trog Frogs

Jump Lunges

Deadlifts (3 sets of giggle-weight)

Flat Bench 1x10x135, 1x10x185, 1x8x225

Unweighted Chin-ups

Floor core work

Meh. Will go running tonight just to look less lazy.

**LitTrog** · 20th October 12, 07:16 PM

So I messed around a bit and pushed.

Ran around for a warmup

Came back home and decided to chuck out my back and knee fears.

Squat--climbing weights/sets, then 2x2x315. Not easy, but much more comfortable than imagined.

Flat bench--warm up sets and hit 305 with no spotter. I'm not going higher without one at this point.

35-pound weighted chins x4 sets.

I need to throw more. I'm hitting weights I've been scared to touch since I've been a 24-year old "stud." I'm sure my strength will be negated by my horrible technique, but looking to translate this stuff.

**Alan H** · 22nd October 12, 11:39 AM

That big. That's seriously big for a guy your size. Trust me, you are easily strong enough to tear this up.

My PR in squat is a single at 315. My flat bench PR is a single at 245. As for doing weighted chin-ups. HAHAHAHAHAAAA!! yeah. right. In my dreams.

Keep lifting, but lift fast. And throw. And run. Run some stadium steps if you can, and do some box jumps, or bunny-hop the stadium steps.

**LitTrog** · 22nd October 12, 01:19 PM

I shocked myself a little. But I was thinking about my lifting and realized I hadn't felt that wonderful, deep-muscle soreness in a loooong time. I've been maintaining well, but not pushing myself. I had a mental block on that kind of poundage--I still think of myself as that 112-pound 17 year old (wrestling can be an evil sport for growing boys). The last time I did anything over 300 on either of those movements, I was young and angry and had a strength coach. Looks like I'll have to revise my off-season goals. Or just mark them off as "accomplished" and coast.

Red rocks amphitheater is a 5 minute drive from my house. Since it's a public "park," it's open to anyone if an event is not scheduled. Wicked stadium seats to run there. Did it about a month ago, and I think I've forgotten how much they sucked. Will head over this weekend. If I get off work early enough, I'll grab wifey and have her capture some video of my hammer throws tonight. Hopefully have them up soon for dissection and ridicule.

**LitTrog** · 23rd October 12, 08:55 AM

Daylight too far gone last night to film my throws, so I figured I could either watch the low theater of professional wrestling (some call them "debates") or do some sprints. Opted for sprinting--much less painful.

This mawnin hogged the bed a little too long, but got in a quick workout. Boobs and butt still a little tender from Saturday. That's a very good sign!

Trog Frogs
Stretching

Overhead press 1x10x115, 1x8x135, 1x7(more like 6)x155

Hang cleans 2x10x115, 2x8x135

Seated machine rowsx3

2 quick sets of light deads 185, 205 just to work things loose.

Will definitely throw tonight, unless the world is ending and they chain me to my desk.

**LitTrog** · 24th October 12, 01:06 PM

Threw last night after work, and I am awesome. LWFD and stone throws were normal, but the 12-pound hammer was sailing 100+ feet!

At least, that's what I told myself. Practicing after dark in an unlit park has its advantages. Self-deception is easier--so are potty breaks.

**Alan H** · 24th October 12, 03:57 PM

Originally Posted by littrog

threw last night after work, and i am awesome. Lwfd and stone throws were normal, but the 12-pound hammer was sailing 100+ feet!

At least, that's what i told myself. Practicing after dark in an unlit park has its advantages. Self-deception is easier--so are potty breaks.

like.

**LitTrog** · 25th October 12, 07:29 PM

Some speed exercises this morning, as much as I could do indoors since it was snowing pretty hard...

Trog Frogs

Jump Lunges

Landmines (really getting a good range on these--with some pushes at the end, I'm quite winded after each set)

Alternating sets of pushups and chinups, no rest between

Some basic triceps work

So my 7 year-old boy likes to come up to the park with me when I throw, taking my spare length of pipe and "throwing hammer", or pretending it's a caber (I've made him watch countless training videos with me). It seems he tried to explain what he was doing to his teacher, because at our parent/teacher conference this morning she asked me what he meant by throwing hammers and "capers." I explained highland athletics a little and used my phone to show her the recent Seaside thread. Her husband used to compete in shot and discus and has been itching to get back into it or do something similar. Hopefully we'll have another heavy out here next spring.

The ex-wife also heard from my son what we're doing. "That's kinda dumb." Nothing quite like her disapproval to confirm I'm doing something right.