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

**LitTrog** · 8th October 12, 10:23 AM

Had some fun with bi and tri work this morning, getting all bloated from rapid supersets.

Fast deadlifts--1x10x155, 1x10x185, 2x6x225

Powercleans (from the floor) 3x10x135. Just getting the feel for them again and being cautious--no platform or bumpers.

Skipped pressing today--left shoulder was feeling raw and unstable.

You should be fine hunting cabers in Nov. The Rocky Mtn. subspecies doesn't hibernate until January. The Californy variety might not be as tough, though.

**Alan H** · 8th October 12, 12:14 PM

My gym doesn't have bumpers or a platform either, and I do hang and power cleans. I just try to remember that they're about speed and I only very rarely get the weight up to the tippytop upper end of what I can get, once. No dropping of weights.

**LitTrog** · 8th October 12, 12:26 PM

Some years ago I was trying these at home and felt my grip slipping as I was making the transition to throwing the elbows under. Instead of dropping it on my nice tile floor, I slammed the bar back against my thighs as I dropped my butt. Hit me right above the knees. That felt wonderful. Screw the tile, I say now. That's why I'm more about the speed of it than how much weight I can bull up.

**LitTrog** · 9th October 12, 02:21 PM

Woke up around 2am and stared at the happy little dust bats on my ceiling fan for 30 minutes before giving up and going downstairs to get an early start to my day.

Coffee. Coffee sucks. It tastes like liquified cigarette butts and has no effect on my brain. Probably the only way that boiling quart of bitterness could wake me up is if I could bring myself to enemize it. Not ruling it out at this point...

Decided to go let the coyotes chase me. A flapping, automated Halloween decoration got my heart rate up to a nice, easy 240 so I cooled down with a jog around the park to loosen up. Stretched for a bit and ran sprints for 25-30 minutes. Sprint halfway across the park (approx. 60 yards), walk the other half, sprint halfway, etc. Didn't pull a hammy or anything, but didn't see any coyotes, either. Maybe next time I'll bring the wife's nasty, carpet-peeing Pomeranian as bait. Two birds with one stone and all that.

I think I'm going to fall asleep driving home.

**LitTrog** · 10th October 12, 05:32 AM

Still receiving my caffeine by its conventional delivery method.

Trog Frogs!

Squats--1x10x155, 1x10x225, 2x6x260

Flat bench--1x10x135, 2x8x205, 2x5x235

Seated machine rows

Landmines 3x10xbar+35

**Alan H** · 10th October 12, 11:25 AM

Have you dreamed up some offseason goals? I'm still undecided on mine. I have to read through Matts workout guide, first.

**LitTrog** · 10th October 12, 02:32 PM

Well, I was going to wait until spring, and then claim that my progress matched my goals, but you had to ask now, didn't you?!

Not quite sure yet. I know I'd like to see my light hammer creeping up on the low 60s, LWFD in the low 40s...

Lifting-wise, I want to be comfortable repping squats above 300, see my bench max back up around 315 where it was >cough< years ago. Also would like to pack on some body mass (10 lbs?), just for the counterbalance effect. That will take more discipline than it seems, since my wife likes to do laundry on my tummy. Eat, little man, EAT!

I'll think about it and come up with something more concrete.

**Alan H** · 10th October 12, 05:28 PM

Actually, having a squat and bench 3- month goal is what I was thinking of. Whether it's multi-rep or single rep...whatever floats your boat. Maybe you could add in a deadlift goal, and team that up with still being able to do 3, 8 minute miles.

**LitTrog** · 16th October 12, 08:35 AM

This is probably cheating, but I did get workouts in on Saturday and Monday (kinda half-@ssed), with a 30-minute throwing session on Sunday morning. Been a little distracted--got a Dr. appointment tomorrow to follow up on some stuff spotted during my 37,000 mile tune up last month. Hopefully nothing.

A question for you guys who do some coaching--if I were to post some vids of my throwing, would it be possible to get some feedback? I just want to be made aware of my most glaring errors with some advice on how to fix them. It looks like I won't find local practices until springtime. Still looking, though.