GolfSpy AFG Posted October 14, 2020 Author Share Posted October 14, 2020 Another home gym workout this morning, after SuperSpeed ASD1. I'm already tired of the home workouts and looking forward to getting back into a real gym next Monday. Incline Bench Dumbbell Curls (Non-Alternating) - 40s, 10, 4, 3, 3 Hammer Curls - 50s, 13, 4, 3, 3 Modified Standing Calf Raises - 4 sets of 30 Single Leg Stiff Legged Deadlifts - 50s, 12, 5, 5 Bulgarian Split Squat - 50s, 2 X 16 Getting stronger on several lifts; it's going to be very frustrating to have to take two weeks off for a family trip soon. That said, my joints could probably use the break, and I'll certainly come back fired up. One other nugget I've learned...that Orgain protein DeChambeau drinks and is sponsored by? My wife picked some up at Sam's...holy hell that stuff tastes awful. Just so you know... MDGolfHacker 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 15, 2020 Author Share Posted October 15, 2020 So I actually got some cardio sessions in this week, 25 minute jump-rope sessions on Tuesday and Thursday. I basically did 100 reps, 30 seconds of rest, 100 reps, 30 seconds of rest, and so on until I reached 25 minutes. Easier on my knees overall, and more of a high-intensity form of cardio than slogging out miles on a distance run. That, I will NOT be doing. Highly questionable utility and applicability for golf, in my opinion. Also, in MyTPI's opinion: My TPI: Sprinting vs Jogging: Why Distance Running Won't Help Your Golf Game Also, I get one heck of a calf workout from jump roping too. May not have calves like Phil by next season, but maybe like @B.Boston... A2 workout at 0500 tomorrow! Hopefully my last home gym workout for a while too. GolfSpy BOS, edingc, Chip Strokes and 1 other 4 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy BOS Posted October 15, 2020 Share Posted October 15, 2020 So I actually got some cardio sessions in this week, 25 minute jump-rope sessions on Tuesday and Thursday. I basically did 100 reps, 30 seconds of rest, 100 reps, 30 seconds of rest, and so on until I reached 25 minutes. Easier on my knees overall, and more of a high-intensity form of cardio than slogging out miles on a distance run. That, I will NOT be doing. Highly questionable utility and applicability for golf, in my opinion. Also, in MyTPI's opinion: My TPI: Sprinting vs Jogging: Why Distance Running Won't Help Your Golf Game Also, I get one heck of a calf workout from jump roping too. May not have calves like Phil by next season, but maybe like [mention=85402]B.Boston[/mention]... A2 workout at 0500 tomorrow! Hopefully my last home gym workout for a while too.That does sound like a good cardio burn!...and the calf’s are mostly an optical illusion. It’s easy to have “big calfs” when you’re only 5’4. Sent from my iPhone using Tapatalk GolfSpy AFG 1 Quote Epic Max LS 10.5 - Motore X F3 6X | Speedzone 5-wood - Ventus Blue 8S | TSi3 20* Hybrid - KBS Proto 85S SMS Pro 4-PW - Steelfiber i110S | MG3 Raw Black 50.09, 54.11, 58.11 - DG TI S200 ER2B | Pro V1x | NX9 Slope | Jones Trouper R | CaddyLite EZ v8 Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 15, 2020 Author Share Posted October 15, 2020 And while I'm at it, another My TPI article speaking to the benefits of weight training and its applicability to golf. Heavy Strength Training - What's the Point? I think as a community golfers are slowly getting past the point of believing weight training is bad for your golf swing. I'm convinced that done right, with the proper emphasis on speed, mobility and flexibility, it can absolutely be beneficial. Hopefully I can prove that point in the spring... edingc and ejgaudette 2 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
ejgaudette Posted October 15, 2020 Share Posted October 15, 2020 8 minutes ago, B.Boston said: ...and the calf’s are mostly an optical illusion. It’s easy to have “big calfs” when you’re only 5’4. As someone who is 5'6" that's the way to do it GolfSpy BOS 1 Quote Epic Max LS 9° Ventus Blue 6X (2021 Official Review) | Epic Speed 18° Evenflow Riptide 70g 6.0 816 H1 21° Diamana S+ Blue 70 S | SMS 4-5/SMS Pro 6-PW Steelfiber i95 S (2023 Official Review) Glide 4.0 50°.12°S/54°.14°W/58°.6°T PING Z-Z115 Wedge Flex | SOFT 11S Super Stroke Mid-Slim 2.0 Hoofer Bag | Pro V1 | Right Handed | Tracked by V3 Link to comment Share on other sites More sharing options...
dlow206 Posted October 15, 2020 Share Posted October 15, 2020 19 minutes ago, B.Boston said: That does sound like a good cardio burn! ...and the calf’s are mostly an optical illusion. It’s easy to have “big calfs” when you’re only 5’4. Sent from my iPhone using Tapatalk 10 minutes ago, ejgaudette said: As someone who is 5'6" that's the way to do it As someone who is 5’5” on a good day, even with all of the optical illusion in the world, my calves still look tiny ejgaudette, GolfSpy BOS and GolfSpy AFG 2 1 Quote Follow my golf journey to break into the 80s Tester for the Titleist TSi Driver Spring 2020 MGS Tester for the Fujikura Motore X Shaft Updated 07/15/2022 Driver: Rogue St Max LS - Autoflex Fairway Woods: Rogue Max St 3HL and 7 Wood Irons: JPX 921 Hot Metal 5 to AW - Aerotech Steelfiber i95 Stiff parallel tip Wedges: Glide 4.0 54 and 58 Putter: PLD Custom Kushin 4 Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 16, 2020 Author Share Posted October 16, 2020 Level 3 SuperSpeed, then A2 workout as follows: Decline Dumbbell Press - 90s, 10, 4, 2, 1 High Rep Shoulder Press/Side Lateral Raise Superset - 50s/20s, set of 20, rest pause, set of 6 Bench Dips (Body Weight) - 40, 20, 10, 6 Pull-Ups - 11, 3, 1, 1 Dumbbell Rows - 90s, 2 sets of 9 I really struggle to find different variety of shoulder press work with this home gym set up, but next week I should be back in the gym! And I was able to move up in weight and reps on a number of exercises despite this quarantine. Really hope this all translates to speed! Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 17, 2020 Author Share Posted October 17, 2020 Just wanted to pass on a pretty cool anecdote... @BMart519 among others referred me to Mike Carroll and “Fit for Golf,” and in looking into his program Mr, Carroll has proven to be remarkably friendly and customer-service oriented. I intend to incorporate his workouts and orogramming as I approach my overall size/mass goals, but I thought I’d share with this community now. That he took the time to review this thread is pretty impressive to me. Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 18, 2020 Author Share Posted October 18, 2020 Got on the scale at 191.8 today! That’s nearly a 10 pound gain in 4 weeks; happening a little too fast. I’m not going to overreact too much, you can’t really rely on a scale only, but I am going to scale back the calorie intake by 100 and increase the cardio duration this week. Back to a real gym tomorrow morning! Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 19, 2020 Author Share Posted October 19, 2020 Great to get back in a real gym today! Today was SuperSpeed Level 3, followed by: Preacher Curls - 95, reps at 16, 6, 4, 3 (Time to move up to 105) Reverse Grip EZ Curls - 75, reps at 16, 7, 5, 4 (Time to move to 85) Box Jumps - 2 sets of 10 (Moved to a higher box) Seated Calf Raise - 105, 12 reps Lying Hamstring Curl - 130, reps at 10, 4, 2, 2 Squats - 275 straight set, 185 widowmaker Getting stronger. Haven't played in a while now so don't know if I'm getting faster, but as quickly as the size is coming on I'm very likely to get to January at my goal of 200, or probably past it, at which point I'll move to incorporate more power and explosion work and less of a mass-gaining program. I really hate that I have to go on vacation for 2 weeks, but it is what it is... Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 19, 2020 Author Share Posted October 19, 2020 I've mentioned previously about keeping track of workouts in a log book...here it is: I don't expect anyone can read that chicken scratch, but I wanted to show the level of detail. The main point here is to be able to reference what I did at the last workout, and beat it. So, this morning for example was a "B2" workout. I went back to my last workout and saw that I did 13 reps (before rest-pause reps) of preacher curls, so I had to do at least 14 today. The log book might seem a bit excessive, but it's an excellent tool to make sure you are always challenging yourself. And, if you are doing more reps with the same weight, and eventually adding more weight, you are guaranteed to get stronger assuming proper form. edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
BMart519 Posted October 19, 2020 Share Posted October 19, 2020 Interested to see your progress with the Fit for Golf programs as someone with a good strength baseline. Mike offered 1 free month of programs in the past which I received as I had some sessions booked in person with golf-specific fitness trainer who was also providing exercises. My wife is pushing for a home gym setup due to COVID. If that becomes a reality I may also go down the FFG route to stay motivated and keep receiving new material to follow at home. The mobility work always seems to be the piece which falls off. It is much more fun to be lifting... Medicine ball throws have become a staple of my gym routine over the past few months due to all the material Mike posts on social media. GolfSpy AFG 1 Quote G425 MAX Driver & 5W Baffler Rail-H 3H-4H 699 Pro Utility V2 - 4i APEX CF19 6-AW INDI Wedges 52, 56, 60 EAS 2.0 Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 19, 2020 Author Share Posted October 19, 2020 Yeah, looking forward to that training. Planning to add the mass first and then transition to maintaining it and focusing on FFG work. My gym has locked away all the med balls though, I guess due to COVID...? I have a 12 and a 25 myself but bringing my own seems kind of silly. Cross that road when I get there. Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 21, 2020 Author Share Posted October 21, 2020 This morning was a good one, got back into the Department of Defense' largest gym! They've also re-equipped it with some great stuff, unfortunately every other piece of equipment (especially my beloved Hammer Strength) is taped off for social distancing purposes. I'll try to snap some pictures next time, the place is truly epic... This morning was a Level 3 ASD1 SuperSpeed, followed by: Hammer Strength Wide Chest - 270, reps at 10, 3, 2, 1 Machine Shoulder Press - 100, 11, 4, 3 Hammer Strength Dips - 270, 11, 4, 3 Lat Pulldowns - 170, 11, 4, 3, 1 T-Bar Rows - 150, 2 sets of 8 Lots of machine work but I was excited to get back on some Hammer Strength stuff. After this upcoming vacation I am really hoping to establish a more consistent 2-week program. I continue to stretch liberally before, during, and after each workout, and am doing my foam rolling and mobility at work at night. So, despite an already 10+ pound gain in mass I can confidently say I haven't lost any mobility. One more workout before a little bit of time off. Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted October 23, 2020 Author Share Posted October 23, 2020 Last workout in the books before a forced 2-week break. Honestly, it will probably be good for me. I hate going in neutral from a size & strength standpoint, but my joints are telling me to take a break, and I'm certain I'll come back highly motivated. The main challenge is going to be dietary, frankly. Anyway, Level 3 SuperSpeed, followed by: Dumbbell Curls - 50s, reps at 15, 4, 2, 1 Pinwheel Curls - 40s, reps at 15, 4, 3, 2 Box Jumps - 2 sets of 10 Standing Calf Raise - 150, 12 reps Hack Squat - 320 straight set to 12, 230 widowmaker to 25 Smith Machine Stiff Legged Deadlift - 200, 12 reps Now begins (sigh) 2 weeks of stretching and mobility work, and some push-ups and shoulder presses with my kids for weight! Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 1, 2020 Author Share Posted November 1, 2020 One week of this forced layoff down...this is KILLING me. Can’t wait to get back to training. My joints are probably benefiting from the time off, and I’ll certainly be as motivated as ever when I get back to it in a week. Have killed time following Fit for Golf and looking at different power movements. Plan to focus November and December on accumulating the mass I want, and then maintaining that and incorporating more golf specific power and explosion movements January-March. Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 9, 2020 Author Share Posted November 9, 2020 Man was I fired up to get back into the gym today! Took a forced 2-week break, and did a reasonably good job of doing stretching and mobility work, and I ate reasonably well to the point that I came back at the same weight as the start of vacation. I did a Level 2 SuperSpeed session Saturday before jumping back in to the routine full-time this morning. So, SuperSpeed Level 3 followed by: Dumbbell Incline Press - 70s, reps at 10, 2, 1, 1 Arnold Presses - 55s, reps at 9, 4, 2 Cable Pressdowns - 150, reps at 13, 5, 3, 3 Close-Grip Chins - 12, 3, 1, 1 Trap-Bar Deadlifts - 330, 2 sets of 8 I spent a lot of time doing some additional research and combing through the Fit for Golf blog, and I am making (or planning to make) some adjustments. He's a strong proponent on max effort at heavier weights and lower reps, hence my move to 330 pound deadlifts and 8 reps rather than my 12 rep sets from before. (I could have gone heavier and will the next time.) I'll also do 3 sets of 6 reps for box jumps instead of 2 sets of 10...those kind of adjustments to make sure I'm emphasizing power and explosiveness instead of muscular endurance, at least in the more golf-relative movements. For the rest of my workouts I plan to stay in the set and rep scheme I'm in to continue to chase size and strength gains, and then come January modify the workouts to maintain the mass I gain and make the entire workout program more "golf-centric"...all exercises maxing out at 8 reps, more use of med ball throws and explosive movements, etc. And, just to make sure I gain the mass I intended overall, I'll likely go past my original goal of 200 and get to 210, then see how hard it is to maintain that size once the training gets more golf-centric. Anyway, this is the stuff rattling around in my head while on a family trip! edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 11, 2020 Author Share Posted November 11, 2020 Today’s “B1” workout in the books. Didn’t get to the gym until 5:30; let myself sleep a little longer due to Veterans Day...day off from work. SuperSpeed ASD1, then: Barbell Curls - 100, reps at 12, 4, 3, 2 Hammer Curls - 50s, reps at 12, 4, 3, 2 Box Jumps - 3 sets of 5 Seated Calf - 110, 12 Single Leg Stiff-Legged Deadlift - 55s, reps at 10, 7, 7 Leg Press - 410 straight set to 10, 270 widowmaker to 25 All in all a good workout, I definitely can go a lot heavier on the leg press and will jump to 540 next time out. I’m really trying to focus on power and speed and exploding through the reps in the jumps and the leg press in particular. Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 13, 2020 Author Share Posted November 13, 2020 I forgot to share the nuance that the base gym re-closed after several staff members tested positive for COVID. It's supposed to re-open in a week, but for now it's back to the Y. Today was a Level 3 SuperSpeed workout, followed by: Machine Chest Press - 180, reps at 11, 3, 3, 1 Smith Machine Shoulder Press - 140, reps at 10, 4, 2 Smith Machine Close Grip Press - 140, reps at 12, 4, 3, 3 Lat Pulldown - 175, reps at 10, 4, 2, 2 T-Bar Rows - 160, 2 sets of 8 I'm definitely continuing to get stronger, and hope to get on a sim in a few weeks and see if there is any appreciable difference in speed. edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 15, 2020 Author Share Posted November 15, 2020 Got on the scale at 192.6 today, roughly a half pound gain and pretty much on the pace I want to be on. Really hope this all contributes to speed gains in the spring! edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 16, 2020 Author Share Posted November 16, 2020 Hey, I know this thread is slowly becoming a little tedious...I admit I'm very much using it as a log and as a motivator, but I don't want to bore anybody, so if there's any additional content or stuff anyone wants to ask me about please let me know! I don't think gratuitous shirtless male photos are in order, but I am toying with trying to catch some video of some of the big lifts...I'm not far off from a 400 pound deadlift. In any event, feedback is more than welcome! Today was SuperSpeed Level 3, followed by a "B2" workout: Preacher Curls - 105, reps at 12, 4, 2, 2 Reverse Grip EZ Curls - 85, reps at 12, 5, 3, 2 Box Jumps - 3 sets of 6 Machine Leg Press Calf Raise - 180, 1 set of 12 Lying Leg Curl - 130, reps at 11, 4, 3, 2 Squats - Straight set of 275 for 12 reps, widowmaker at 185 for 20 edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
edingc Posted November 17, 2020 Share Posted November 17, 2020 9 hours ago, Getoffmylawn said: Hey, I know this thread is slowly becoming a little tedious...I admit I'm very much using it as a log and as a motivator, but I don't want to bore anybody, so if there's any additional content or stuff anyone wants to ask me about please let me know! I don't think gratuitous shirtless male photos are in order, but I am toying with trying to catch some video of some of the big lifts...I'm not far off from a 400 pound deadlift. In any event, feedback is more than welcome! Today was SuperSpeed Level 3, followed by a "B2" workout: Preacher Curls - 105, reps at 12, 4, 2, 2 Reverse Grip EZ Curls - 85, reps at 12, 5, 3, 2 Box Jumps - 3 sets of 6 Machine Leg Press Calf Raise - 180, 1 set of 12 Lying Leg Curl - 130, reps at 11, 4, 3, 2 Squats - Straight set of 275 for 12 reps, widowmaker at 185 for 20 Just makes me feel very weak when I read some of these numbers... . Good on you for keeping a pretty consistent routine throughout all of the gym closures! Have you been able to swing a golf club to check on any speed progress? GolfSpy AFG 1 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 17, 2020 Author Share Posted November 17, 2020 29 minutes ago, edingc said: Just makes me feel very weak when I read some of these numbers... . Good on you for keeping a pretty consistent routine throughout all of the gym closures! Have you been able to swing a golf club to check on any speed progress? Thanks! Can't say that I have, but it's supposed to be in the 70s on Thursday so I'll get out for a round. I won't get an SS numbers but may be able to observe some yardages. Inexact science though. I do have plans to get on a radar in about a month though; by then I'd expect to be about 200 and at least 15+ heavier...it will be an interesting check on progress. edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
ncwoz Posted November 18, 2020 Share Posted November 18, 2020 On 10/15/2020 at 12:43 PM, Getoffmylawn said: My TPI: Sprinting vs Jogging: Why Distance Running Won't Help Your Golf Game Love this story, and also love any reason to exercise more explosively as opposed to low intensity cardio haha On 10/15/2020 at 12:58 PM, Getoffmylawn said: Heavy Strength Training - What's the Point? This is also a great article, thanks for sharing. There's so many misconceptions in the fitness world in general, and maybe even more when it comes to golf related fitness. I just caught up on this thread, good for you @Getoffmylawnfor getting after it! I'll be following along with your updates and progress. Last winter I lifted pretty heavily, but didn't do a good job of maintaining my mobility. By the time spring came around and I was able to golf more I definitely regretted it. What does your flexibility/mobility regimen looks like? Also, you obviously have some extensive lifting experience just going off the weights you're putting up; before you started this concentrated effort to bulk and add speed, what was your activity level compared to now? GolfSpy AFG 1 Quote Right Handed Driver: 9° Speedzone (HZRDUS Smoke Green 70g X-Stiff shaft) 2 Hybrid: 18° Exotics EXS Pro (Evenflow Black 6.5) (2020 MGS Official Review here) 3/Driving Iron: 18° UiHi Iron (MMT Utility TX 105g shaft) Irons: 4-GW T100 irons (Nippon Modus 120 X-Stiff shafts) (2021 MGS Official Review here) Wedges: 54° & 58° TSW Forged (Dynamic Gold S300) Putter: ER2B (2019 MGS Official Review here) Ball: MAXFLI Tour X Bag: Hoofer Lite WITB thread here Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 18, 2020 Author Share Posted November 18, 2020 50 minutes ago, ncwoz said: Love this story, and also love any reason to exercise more explosively as opposed to low intensity cardio haha This is also a great article, thanks for sharing. There's so many misconceptions in the fitness world in general, and maybe even more when it comes to golf related fitness. I just caught up on this thread, good for you @Getoffmylawnfor getting after it! I'll be following along with your updates and progress. Last winter I lifted pretty heavily, but didn't do a good job of maintaining my mobility. By the time spring came around and I was able to golf more I definitely regretted it. What does your flexibility/mobility regimen looks like? Also, you obviously have some extensive lifting experience just going off the weights you're putting up; before you started this concentrated effort to bulk and add speed, what was your activity level compared to now? Hey, thanks for the feedback. I've been playing golf for about 7 years in total, but for mu adult life dating back into college I've always been active and into working out. For a while I was a pretty dedicated bodybuilder, so I've been on some form of weight training for 20 years or so. I did a LOT of things wrong to be honest. I learned bodybuilding and weight training from muscle mags like FLEX and Muscle & Fitness...WRONG. If you thumb through one of those you'll see training programs based on 12-16 sets per muscle group, and hitting that muscle group once a week. That works well, if you're on 'roids. For a natural trainer that's just pulverizing a muscle and a lot of overtraining. I still grew doing that, but not nearly as much as I likely could have. Sorry, bit of a rant there. With regards to mobility and flexibility, I am concerned about losing mobility as I add size, but that concern leads me to be hyper-fanatical about addressing those areas. During the workouts, I stretch about 3 times for a 30 count both before and after the one working set I do for a muscle group. Honestly, over the course of a workout, 60% of the time spent is stretching. I'll also follow-up with a nightly stretching ritual focused on glutes, hams, and hip flexors. Mobility, I do a lot of foam rolling (almost daily) and a lot of mobility drills that I've picked up from TPI and Fit for Golf. And, I'm confident the PlaneMate helps in this regard significantly too. I know that sounds like a lot, and I suppose it is. As I said, I'm pretty fanatical and golf-obsessed. I've got no interest in gaining this mass if it's not going to increase my yardages! edingc and ncwoz 2 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
ncwoz Posted November 18, 2020 Share Posted November 18, 2020 10 minutes ago, Getoffmylawn said: I did a LOT of things wrong to be honest. I learned bodybuilding and weight training from muscle mags like FLEX and Muscle & Fitness...WRONG. If you thumb through one of those you'll see training programs based on 12-16 sets per muscle group, and hitting that muscle group once a week. That works well, if you're on 'roids. For a natural trainer that's just pulverizing a muscle and a lot of overtraining. I still grew doing that, but not nearly as much as I likely could have. Sorry, bit of a rant there. With regards to mobility and flexibility, I am concerned about losing mobility as I add size, but that concern leads me to be hyper-fanatical about addressing those areas. During the workouts, I stretch about 3 times for a 30 count both before and after the one working set I do for a muscle group. Honestly, over the course of a workout, 60% of the time spent is stretching. I'll also follow-up with a nightly stretching ritual focused on glutes, hams, and hip flexors. Great stuff! I totally agree, turns out steroids dramatically changes the kind of programming someone can/should do. My new pet-peeve is all the instagram/youtube personalities who look incredible suspicious when it comes to the 'roids, then sell a BS "program" that's really terrible advice. And that's a great point in stretching between lifts, I'm definitely going to implement that. Especially on my heavy sets I do some longer breaks and that would be the perfect time to make sure I'm not losing my mobility. Thanks for the tip! GolfSpy AFG and edingc 2 Quote Right Handed Driver: 9° Speedzone (HZRDUS Smoke Green 70g X-Stiff shaft) 2 Hybrid: 18° Exotics EXS Pro (Evenflow Black 6.5) (2020 MGS Official Review here) 3/Driving Iron: 18° UiHi Iron (MMT Utility TX 105g shaft) Irons: 4-GW T100 irons (Nippon Modus 120 X-Stiff shafts) (2021 MGS Official Review here) Wedges: 54° & 58° TSW Forged (Dynamic Gold S300) Putter: ER2B (2019 MGS Official Review here) Ball: MAXFLI Tour X Bag: Hoofer Lite WITB thread here Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 18, 2020 Author Share Posted November 18, 2020 Today's workout was SuperSpeed ASD1 followed by an "A3" workout. Honestly, SuperSpeed ASD1 is kind of tedious...if you're not familiar with it, it's intended to help you learn to use the ground better, and it requires you to alternate every rep between dominant and non-dominant sides, as opposed to 3 dominant, 3 non-dominant, etc. Might sound minor, but it's a bit of a curveball after so many weeks of cranking out several reps in a row on one side. Anyway, today's lifts: Dumbbell Bench Press - 85s, reps at 9, 2, 1, 1 Machine Shoulder Press - 130, reps at 10, 3, 1 Machine Dips - 250, reps at 12, 6, 4, 2 Machine Lat Pulldown - 170, reps at 10, 4, 2, 1 Wide-Grip Cable Row - 170, reps at 8, 3, 2 This is a lot of machine work I know, but given that I'm continuing to workout at the Y instead of the base gym my options are a little limited. Plus, I don't mind taking it a little easier on my joints for one workout. 70s and single-digit MPH winds tomorrow, in mid-November in Nebraska. You better believe I'm teeing it up! I hesitate to say "last round"...if we get one of those rare 50 degree days in December I'm sure I'll play then too. edingc 1 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
GolfSpy AFG Posted November 18, 2020 Author Share Posted November 18, 2020 23 minutes ago, ncwoz said: Great stuff! I totally agree, turns out steroids dramatically changes the kind of programming someone can/should do. My new pet-peeve is all the instagram/youtube personalities who look incredible suspicious when it comes to the 'roids, then sell a BS "program" that's really terrible advice. And that's a great point in stretching between lifts, I'm definitely going to implement that. Especially on my heavy sets I do some longer breaks and that would be the perfect time to make sure I'm not losing my mobility. Thanks for the tip! Yeah, I swear by the in-workout stretching, especially immediately after the working set and then continually throughout the overall workout. I think it's paid off. I've taken many lessons at GolfTec and if you're familiar with their software, it color codes your swing measurements based on a comparison to tour averages, red being bad, yellow marginal, green within the desired range, and blue being above average. I'm not in a position to do it now but I'll try to grab a screenshot from a previous lesson...I was blue across the board in my follow-through, and nearing that on my backswing. Kind of a long-winded way of saying I think my emphasis on flexibility and mobility has worked. (NOTE: I hope this doesn't come across as pompous or arrogant...not the intent at all.) ncwoz and edingc 2 Quote Driver: TSR2, Ventus Blue 6 S, 65g Stiff FW: TSR2 3w, 15, Ventus Blue 7 S, 70g Stiff Hybrids: Apex Pro 3H, Ventus Blue 8 S, 80g Stiff Stealth DHY 4H, Ventus Blue 8 S, 80g Stiff Irons: SMS 5-6, SMS Pro 7-PW, Aerotech Steelfiber i95 Stiff Wedges: SM9 48 F Grind, 52 F Grind, 56 M Grind, Aerotech Steelfiber i95 Stiff Putter: Sri-Hot 5K Triple Wide, Stroke Lab shaft Ball: Pro V1 Click here for my HONMA TR20 Official Review! Click here for my Arccos Caddie Bundle Official Review! Click here for my Edel SMS & SMS Pro Irons Official Review! Link to comment Share on other sites More sharing options...
ncwoz Posted November 18, 2020 Share Posted November 18, 2020 11 minutes ago, Getoffmylawn said: (NOTE: I hope this doesn't come across as pompous or arrogant...not the intent at all.) Not in the slightest! One of the things I love about MGS is being able to take snippets and concepts from folks who have more figured out than I do at whatever concept or skill. GolfSpy AFG 1 Quote Right Handed Driver: 9° Speedzone (HZRDUS Smoke Green 70g X-Stiff shaft) 2 Hybrid: 18° Exotics EXS Pro (Evenflow Black 6.5) (2020 MGS Official Review here) 3/Driving Iron: 18° UiHi Iron (MMT Utility TX 105g shaft) Irons: 4-GW T100 irons (Nippon Modus 120 X-Stiff shafts) (2021 MGS Official Review here) Wedges: 54° & 58° TSW Forged (Dynamic Gold S300) Putter: ER2B (2019 MGS Official Review here) Ball: MAXFLI Tour X Bag: Hoofer Lite WITB thread here Link to comment Share on other sites More sharing options...
BMart519 Posted November 18, 2020 Share Posted November 18, 2020 42 minutes ago, Getoffmylawn said: Yeah, I swear by the in-workout stretching, especially immediately after the working set and then continually throughout the overall workout. I think it's paid off. I've taken many lessons at GolfTec and if you're familiar with their software, it color codes your swing measurements based on a comparison to tour averages, red being bad, yellow marginal, green within the desired range, and blue being above average. I'm not in a position to do it now but I'll try to grab a screenshot from a previous lesson...I was blue across the board in my follow-through, and nearing that on my backswing. Kind of a long-winded way of saying I think my emphasis on flexibility and mobility has worked. (NOTE: I hope this doesn't come across as pompous or arrogant...not the intent at all.) Have you seen some of the literature on decreased force output resulting from static stretching? Probably not a huge deal, but the general recommendation is dynamic warmups before your working sets with stretching and mobility work afterwards. One of the things I saw, suggested that hip flexors are the only muscle that show any benefit (higher vertical leap) to static stretching pre-use which is mostly associated with how restricted they are from extended periods sitting. edingc and Chip Strokes 2 Quote G425 MAX Driver & 5W Baffler Rail-H 3H-4H 699 Pro Utility V2 - 4i APEX CF19 6-AW INDI Wedges 52, 56, 60 EAS 2.0 Link to comment Share on other sites More sharing options...
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