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

[LitTrog]

Worked out a little on Sunday, just some peripheral stuff--arms, calves, core.


This morning:

Warm-up jog

Squats-- 1x10x205, 2x8x265, 1x5x285

Flat bench-- 1x10x135, 1x8x205, 1x6x255, 1x4x265

Power cleans-- 2x10x135, 1x7x155

Dumbbell rows-- 3x10x85 (each side)

[LitTrog]

I earlier posted that I was committing to throw 3 times per week. If a week has suddenly expanded by 10 days, I'm doing well.
Need to get better with that.

I've never been one for commitment, anyway. Just ask my 7 ex-wives and the psychiatric hospital that's trying to track me down.

This morning--

Jog, stretching, coffee.

Dead lifts -- 1x8x205 3x5x250 I'm still a little nervous about deadlifts for some reason. Hell, I know the reason--back paranoia. Taking it semi-light and simple right now to really hammer home using correct form. Even if I spend the entire winter doing lighter, speedy movements, at least I'll be benefiting a little.

Incline Press--Feels like it's been too long since this one. 1x10x135, 1x10x155, 1x6x185, 1x5x205

Upright dumbbell rows 3x10x60

Landmines 3x10xbar+35 Tried moving up in weight here for the first set, but saw that I was limiting my range of movement. No good--back to 35-pound plate.

Dips and pushups.


Need to throw, need to throw. Get a divorce, sell the kid, quit my job to free up some time?

[Alan H]

Landmines... ++++++++++++++

Yeah, kids. The problem is that you can only throw them once, and then all the challenge is gone.

[LitTrog]

Got some throwing in this morning and took video. As soon as I get an adapter to turn my 6-pin firewire into a 9-pin, I'll have them up (Thursday?). Something is seriously wrong with my LWFD. Don't know if the weight I made is too long, too floppy, or if I'm too weak.

[MacFhearchair]

*looks up landmines* Hmmm... yes, I think I shall have to add this exercise to my routine as well.

I can already feel my obliques stiffening.

[Alan H]

Got some throwing in this morning and took video. As soon as I get an adapter to turn my 6-pin firewire into a 9-pin, I'll have them up (Thursday?). Something is seriously wrong with my LWFD. Don't know if the weight I made is too long, too floppy, or if I'm too weak.

The part in bold text? No.

[LitTrog]

The part in bold text? No.

When I get the video up, you'll be able to see what's up--my arm's (the weight's) trajectory feels totally flat. I'll look at the vid tonight. I'm guessing it's a problem with my get-go technique. I'm probably trying to run before I've even got the crawl mastered.

[Alan H]

Single spin, first. Don't do what I did and start out two-spinning. I probably set myself back two full seasons by doing that. I would spend most of the winter single-spinning.

Ans softball/baseball drills......lime green softballs are easier to find in the snow!

http://www.youtube.com/watch?v=cqC2iX7aIKg


After a couple (or fifty) of times doing the drill with the softball, make a throwing pud out of some 5 pound dumbell plates and a loop of rope and do the drill with that.

Sprint phase drill....

http://www.youtube.com/watch?v=O4VREY3g_GE

Throw softballs, easy. make them pretty. Throw a 10 pound pud. Make it pretty.
Then throw an 18 pound pud. Make it pretty.

[LitTrog]

Single spin, first. Don't do what I did and start out two-spinning. I probably set myself back two full seasons by doing that. I would spend most of the winter single-spinning.

Throw softballs, easy. make them pretty. Throw a 10 pound pud. Make it pretty.
Then throw an 18 pound pud. Make it pretty.

Glad I asked. Sorry you had to say it for the 5th time before I took it seriously. I have time--might as well spend my winter productively.


Squats, trying to go deep and explode up. 1x10x135, 1x10x205, 2x8x255

3 sets weighted chins

Abbreviated lifting this morning. Will do some presses and cleans tonight after work. This subtle change in am/pm light quality always messes with my body clock. Lolled about in bed until wifey put a foot on my butt and pushed.

[Alan H]

Commercially available throwing puds...



Very expensive. Now, how to make a pud, yourself.

You need

1.) about a yard of more-or-less 3/8 inch rope..
2.) a 6-8 inch piece of old garden hose or something like that more or less.
3.) duct tape
4.) a couple of 2.5 or 5 or even 10 pound dumbell weights. Let's say you're going to make a 15 pounder. I'd make that out of 3, 5 lb dumbell weights.

Step 1.) stack up the weights with the little holes in the middle all lined up. Pass the rope through the holes.
Step 2.) thread the rope through the hose.
Step 3.) tie a knot in the rope so that it's one big loop that goes through the weights.
Step 4.) duct tape the rope to itself, so that you've basically made a figure 8. The top of the figure 8 has the piece of hose. The bottom has the weights. Duct tape it so that the weights are held pretty tightly.

You might duct tape the knot closed, too.

There's another option. Lookie here, on ebay.

http://www.ebay.com/itm/CFF-Deluxe-C...item2eb81d8af8

Here's a picture.



SQuirt a mess of epoxy down inside the handle so it doesn't spin, and you have a nice strong throwing handle for cheap. Combine that $15 handle with a foot of 1/8 inch chain, a shackle at each end, an 8-inch piece of galvanized plumbing riser, and a little stack of dumbell weights and you have an inifinitely adjustable throwing weight for pretty damn cheap.