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

[LitTrog]

Went out to throw Saturday morning just as it started to drizzle--got a few throws and WFD drills in before my foot slicked out and I torqued my groin a little bit. And yes, that's a bad thing, not a euphemism for something else. Became very apparent (again) the value of "time on implement" to create some solid muscle memeory--trying to remember and enact all the good advice at the same time is not easy. Damn near wrapped myself up trying to keep my eyes to the left while catching the hammer on my right. Fortunately, nobody else was out in the rain to witness it.

Gave my groin a rest over the weekend, just doing some bench (incline and flat) and some chinups and rows on Sunday. Got the house to myself tonight, so I'm going to hit a full-fledged weight session.

[Mickey]

Glad it was just that. Could have turned ugly real fast!

[Alan H]

Yeah, the road to awesomeness is paved with a few cracked flagstones like this. I'm glad it's nothing worse.

BTW, Kit reassured you that you wouldn't embarrass yourself at a Games by throwing hammer the way you're doing it now, and he's right. I've seen a LOT worse! So even if you didn't improve one iota between now and the Spring, you would give a perfectly good accounting of yourself, just as you are, now.

Which is NOT to be taken as an excuse to slack off. Heh.

[LitTrog]

Looks like I'll be climbing aboard the hammer-rama bandwagon soon, too. Sounds like a great training tool! When I get some more pipe and old plates, I'll be making a few more hammers.

I took off work a little early yesterday, so I had some dry weather and daylight to go out and throw my 11-pounder before I lifted. I know I shouldn't throw and lift on the same day, but I am itching to improve...

I will say that, with the new techniques and lighter weight, the head of my hammer was a freaking blur! Probably not, but it was remarkably fast. Building from there with three throws at each step will be a great way to work on each aspect of the throw. Balance was wicked hard to keep with that fast little 11-ponder!


HAMMAH-RAMAH!

[LitTrog]

This morning's workout:

Flat bench: 1x10x135, 1x10x205, 1x6x225, 1x2x275

Light, fast overhead press: 2x10x115

3 sets 95# dumbell rows

Back squats: 1x10x185, 1x10x225, 2x6x275


It occurs to me that I'm not very well organized. I just kind of lift, adjusting my sets, reps and weight according to how I'm feeling that day. Couple that with the fact that I've been doing the same style of workout for almost 2 months, and I figure I need to change things up. Put some better structure (and goals!) into my lifting and check out some other pro blogs just to confuse my body a bit--maybe spur some growth and gains.

[Alan H]

Shaking it up is good, but the truth is that your paycheck will be based on the good old regulars... squat, deadlift, bench press, overhead press. So don't ignore those if you possibly can.

landmines....look up Ryan Vierra's training log movies on YouTube and see what Ryan did.

and of course, hang cleans and power cleans....

[LitTrog]

Shaking it up is good, but the truth is that your paycheck will be based on the good old regulars... squat, deadlift, bench press, overhead press. So don't ignore those if you possibly can.

Nope, I'm wedded to those movements. I was thinking more in terms of prescribed, structured sets and reps, kind of like what o1d dude has working. Getting into my "gym" is never a problem--my sweet disposition suffers if I don't push stuff around, which means my wife has to put up with a grumpy little turd, which means the rest of me suffers even more. I tend to just attack whichever exercise sounds good, keeping mostly in line with the push, pull, etc. that you laid out for me. Last thing I want is for my body to grow too accustomed to a regimen. That's when I find myself sliding into "maintenance" mode. Then I get bored. Then I get lazy.

[Alan H]

You know what I do when I get stupid-bored with the gym? It doesn't happen a lot, but it DOES happen....

I have these two rocks. One is about 145 pounds and one is about 165 pounds. I also have a 50 pound sandbag.

I do these dumb deep knee bend things in the driveway with the sandbag, and then I jump with the sandbag. After a mess of those, I pick up one of the rocks and carry it to the end of the street, which is about a block away. Then I carry it back. Seriously. Of course I can't carry it all the way nonstop, but it kicks my pathetic (*&$#$@( all the way down the street and all the way back again. Besides, it entertains the neighbors.

If I had a bit more room, what I'd do is get a big wooden barrel, and get a 180-200 pound Atlas stone, and then just load that stone until I can't move it any more.

You know what I've been tempted to do? Get a 275-300 pound rock...just a great big mofo ROCK and set an eye bolt in it. in the eye bolt goes a handle. This goes out in the parking area by the street in front of my house with a sign that says. "I live here and I can pick this up off the ground".

[Alan H]

BTW, it's time for some weight throw video's before the snow locks you into hibernation mode all winter. And stone throw video, too.

[RogerWS76]

This goes out in the parking area by the street in front of my house with a sign that says. "I live here and I can pick this up off the ground".

Yes! A true Stone of Strength!!! Inspiring! I may just have to find one too ... but maybe more of an Atlas stone instead without the handle!! THAT is COOL!!!