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Getoffmylawn's Need for Speed, AND LOWER SCORES!


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4 minutes ago, edingc said:

I haven't used mine for a bit, but work it in occasionally between the regular sticks. It definitely will work on the hand/arm speed, and I feel a pronounced "release" with it as well. 

As far as speed comparisons go, I've found it to be 5-8 MPH faster than my green club, sometimes more, sometimes less.

Thanks Cody.  Any downside?  Why have you gotten away from it?

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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8 minutes ago, Getoffmylawn said:

Thanks Cody.  Any downside?  Why have you gotten away from it?

No downsides that I can think of. Only reason I haven't used it as much as the others is that I've been trying to increase my blue and red speeds. Right now my "speed work" has been:

  • 3x Green Stick Right-Handed
  • 3x Blue Stick Right-Handed
  • 3x Red Stick Right-Handed
  • 3x Blue Stick Right-Handed
  • 3x Red Stick Right-Handed
  • 3x Green Stick Right-Handed

Then I do two or three sets of Mike's Speed Series from his GolfStrong workout in the FFG app. It incorporates a lot of what he's discussed with single arm swings, quicker/long backswings, etc. 

I hit 124 with the red club yesterday so I've seen some progress as that is usually 118-119. No ball driver swings have gone up a few MPH too, but I'm still sitting at about 110 average on my FlightScope Mevo with range balls, topping out at 112-113 on 2/15 shots Saturday morning.

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Driver: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Epic Max LS (9°), 45.75", Fujikura Motore X F1 6X | Club Champion Fitting
17° Hybrid:
callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Super Hybrid, 41.5", Mitsubishi MMT Hybrid 80 TX
21° Hybrid: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Epic Flash, 40", Mitsubishi MMT Hybrid 80 TX
4 Utility: 
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Putter:
image.png.49fcc172a1ed0010d930fbe1c5dc8b79.png L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review
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On 1/22/2021 at 9:45 PM, Getoffmylawn said:

By the way, what’s wrong/what happened to your shoulder?!?

Long term issues: some bad falls snowboarding, poor posture/office ergonomics since lockdowns, and a gradual transition away from specific shoulder strengthening of rotator cuff and scapulae. Some amount of rotator cuff tears is probable, physio is concerned there could be labrum damage as well.  

Seems to be improving with a focus on rehab and strengthening, I had an hour lesson Saturday and hit irons and hybrids 90-100% (180-200 carry) the whole time with minimal discomfort afterwards and nothing during the lesson. Shifted my swing path from 7 deg left to 2-3 right through better use of lower body/side bend and adjusting ball position, which was super encouraging since I have mostly been doing swings with no balls and drills. I only hit balls outdoors once over the 6 weeks since the lesson to see ball flight as there is currently 1 heated range serving a city of over 1 million people LOL.  (3 hour wait 2 weekends ago)

I have had to put SuperSpeed on pause which is very frustrating as I want to get driver to 105 for this season. 

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7 minutes ago, BMart519 said:

Long term issues: some bad falls snowboarding, poor posture/office ergonomics since lockdowns, and a gradual transition away from specific shoulder strengthening of rotator cuff and scapulae. Some amount of rotator cuff tears is probable, physio is concerned there could be labrum damage as well.  

Seems to be improving with a focus on rehab and strengthening, I had an hour lesson Saturday and hit irons and hybrids 90-100% (180-200 carry) the whole time with minimal discomfort afterwards and nothing during the lesson. Shifted my swing path from 7 deg left to 2-3 right through better use of lower body/side bend and adjusting ball position, which was super encouraging since I have mostly been doing swings with no balls and drills. I only hit balls outdoors once over the 6 weeks since the lesson to see ball flight as there is currently 1 heated range serving a city of over 1 million people LOL.  (3 hour wait 2 weekends ago)

I have had to put SuperSpeed on pause which is very frustrating as I want to get driver to 105 for this season. 

Glad to hear you had a pain free lesson.  Are you and the physio confident you can avoid surgery?  

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

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1 hour ago, Getoffmylawn said:

Glad to hear you had a pain free lesson.  Are you and the physio confident you can avoid surgery?  

No, I may need a consult with a physician if improving strength cannot mitigate the discomfort which makes it difficult to sleep on my left side and is impacting quality of life which led to seeking treatment. I would prefer to do surgery and clean it up properly at this point unless I continue seeing significant improvements. Cortisone shot may be the next escalation in treatment in a few more weeks. 

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If you are indeed “strong enough” for golf. Which a 400lb deadlift arguably is... Let this article be your guide...

https://simplifaster.com/articles/strength-strategies-club-head-speed/

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:cobra-small: Baffler hybrids some combo of 2H-5H

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:ping-small: G700 4i, Glide 2.0 54, 58*

:edel-golf-1: EAS 2.0

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On 1/25/2021 at 7:37 PM, BMart519 said:

If you are indeed “strong enough” for golf. Which a 400lb deadlift arguably is... Let this article be your guide...

https://simplifaster.com/articles/strength-strategies-club-head-speed/

Thank you for sending this!  I've had to read it about 3 times, not exactly layman stuff, but very helpful.

Based on this article, and some blog posts from Mike Carroll that I've read where he also refers to the value of contrast training, it seems to me that (in a nut shell), I can train in-season basically via supersets of a heavy compound movement for 1-3 reps, followed by an explosive plyometric like box jumps, ball slams, etc.  Add in SuperSpeed and I'm effectively done.

Am I oversimplifying? Any other thoughts from a programming standpoint re sets & reps?

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Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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SuperSpeed Level 4 workout today, then...

Med Ball Slams - 10 pound ball, 3 x 5

Dumbbell Press - 95s, reps at 5, 1

Machine Shoulder Press - 150, reps at 10, 3

Machine Dips - 250, reps at 13, 3

Machine Pulldown - 190, reps at 6, 2

Wide-Grip Cable Row - 190, reps at 7, 2

Standing Internal Rotations - 20, 3 x 12

Standing External Rotations - 20, 3 x 10

Box Jumps - 3 x 5

Perhaps most importantly, I'm a couple days away from finally picking up a PRGR.  Should have a long time ago, I know.  Now, frankly, as silly as it seems I'm kind of wondering if I should take SuperSpeed back to the drawing board and start all over at Level 1!  That's probably an overreaction, but the thought has crossed my mind.

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Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

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2 hours ago, Getoffmylawn said:

supersets of a heavy compound movement for 1-3 reps, followed by an explosive plyometric like box jumps, ball slams, etc.  

Am I oversimplifying? Any other thoughts from a programming standpoint re sets & reps?

This methodology is also called post-activation potentiation or just potentiation. You'll have to google and figure out more as I have just learned about this recently and have had limited opportunities to try it. Another potentiation option is a weighted sled push, followed by a 20-40m sprint. You could do heavy DB press followed by plyo pushups, DLs or squats followed by any form of jump. It is acceptable to rest 45-60 seconds between the heavy move and plyo so it doesn't turn into a crossfit or endurance workout. I have only done 1 or 2 potentiation supersets at the beginning of each workout, I think you would see reduced benefit if you had 6 pairs programmed. 

Superspeed is golf specific and can happen at other times (I would always do this before potentiation unless being done a few hours later). It doesn't need to be an A3 exercise after A1 - DL, A2 - box jump, for example. 

Don't go back to SS 1 with the PRGR, just start benchmarking where you are now. 

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29 minutes ago, BMart519 said:

This methodology is also called post-activation potentiation or just potentiation. You'll have to google and figure out more as I have just learned about this recently and have had limited opportunities to try it. Another potentiation option is a weighted sled push, followed by a 20-40m sprint. You could do heavy DB press followed by plyo pushups, DLs or squats followed by any form of jump. It is acceptable to rest 45-60 seconds between the heavy move and plyo so it doesn't turn into a crossfit or endurance workout. I have only done 1 or 2 potentiation supersets at the beginning of each workout, I think you would see reduced benefit if you had 6 pairs programmed. 

Superspeed is golf specific and can happen at other times (I would always do this before potentiation unless being done a few hours later). It doesn't need to be an A3 exercise after A1 - DL, A2 - box jump, for example. 

Don't go back to SS 1 with the PRGR, just start benchmarking where you are now. 

Thanks.  Weighted sled is tough; base gym might have one but schedule-wise the base hasn't been reliable due to COVID.  I would like to get back there though.  I'm stronger and bigger than your average 5'9 bear, but working out at the Y the average gym-goer there seems a bit less intense if you know what I mean...older folks going through the motions.  Half the time they look at me like they think I'm a possessed roided out freak or something.

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

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1 hour ago, Getoffmylawn said:

Thanks.  Weighted sled is tough; base gym might have one but schedule-wise the base hasn't been reliable due to COVID.  I would like to get back there though.  I'm stronger and bigger than your average 5'9 bear, but working out at the Y the average gym-goer there seems a bit less intense if you know what I mean...older folks going through the motions.  Half the time they look at me like they think I'm a possessed roided out freak or something.

People probably thought I was weird sprinting through the gym, especially during COVID with mask requirements. But I guess it balances out all the times I've judged people doing box jumps without using their arms or doing exercises that have no value or using their cell phone for 5 minutes between sets. As long as I don't damage any equipment or hurt anyone I could care less what they think, I'm not in there to make friends and meet people. The courtesy/etiquette thing can be a big issue at beginner gyms for sure. 

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Another week in the books.  SuperSpeed Level 4, then my B3 workout...

Med Ball Wall Throws - 10 pound ball, 3 x 5

Dumbbell Curls - 60s, reps at 6, 2

Pinwheel Curls - 50s, reps at 8, 4

Bulgarian Split Squats w/Jump - 50s, 3 x 4

Machine Leg Press Calves - 280, 10 reps

Stiff-Legged Deadlift - 225, 2 x 8 (Could have done more here, need to go a little heavier)

I'm ordering a PRGR and SuperSpeed C Club later today; I'm excited to have a means to break up the monotony a bit.  Also, I got in a bit of trouble at the gym...dented the wall with the medicine ball.  If they'd put out the damn leather one it wouldn't be a problem.  Actually, I should have known...will have to move to the cinder block wall on the other end of the gym.  

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

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On 1/27/2021 at 12:00 PM, BMart519 said:

This methodology is also called post-activation potentiation or just potentiation. You'll have to google and figure out more as I have just learned about this recently and have had limited opportunities to try it. Another potentiation option is a weighted sled push, followed by a 20-40m sprint. You could do heavy DB press followed by plyo pushups, DLs or squats followed by any form of jump. It is acceptable to rest 45-60 seconds between the heavy move and plyo so it doesn't turn into a crossfit or endurance workout. I have only done 1 or 2 potentiation supersets at the beginning of each workout, I think you would see reduced benefit if you had 6 pairs programmed. 

Superspeed is golf specific and can happen at other times (I would always do this before potentiation unless being done a few hours later). It doesn't need to be an A3 exercise after A1 - DL, A2 - box jump, for example. 

Don't go back to SS 1 with the PRGR, just start benchmarking where you are now. 

Hey, I've been thinking about your post for a while, and a previous post (that I also agreed with) about needing to train for speed first, otherwise if you train explosive moments later when you're fatigued you're just training to move slow.  So, how does that reconcile in your mind with these potentiation clusters you've mentioned?  For example, if I do 1-3 reps of squats at the appropriate weight I should be doing for that rep range, am I not setting myself up to train "less explosively" on the jumps?

I hope this comes across how I intend...trying to have a conversation and pick your brain, not say "gotcha."  Trying to get my head around it too.  If I reversed the order, say the speed work first and then the strength second, or jumps and then squats, I know my 1RM would be significantly diminished, right?  Thoughts?

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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4 hours ago, Getoffmylawn said:

Hey, I've been thinking about your post for a while, and a previous post (that I also agreed with) about needing to train for speed first, otherwise if you train explosive moments later when you're fatigued you're just training to move slow.  So, how does that reconcile in your mind with these potentiation clusters you've mentioned?  For example, if I do 1-3 reps of squats at the appropriate weight I should be doing for that rep range, am I not setting myself up to train "less explosively" on the jumps?

I hope this comes across how I intend...trying to have a conversation and pick your brain, not say "gotcha."  Trying to get my head around it too.  If I reversed the order, say the speed work first and then the strength second, or jumps and then squats, I know my 1RM would be significantly diminished, right?  Thoughts?

I don't understand the mechanics of potentiation and would need a degree in Human Kinetics or similar... I agree with your thought process and was also confused about the clusters when I first learned. I didn't complete them long enough to track progress. 

I am putting faith into people smarter than me on this topic. I consider it to be similar to overspeed training with a loaded squat followed by a bodyweight jump, maybe you move faster? Or your muscles are still expecting that heavier load and behave differently without added resistance. Mind-muscle pathways, etc. 

Also, the volume of heavy work is extremely small and you are supposed to rest and recover prior to the explosive moves. It's not a traditional superset or drop set with no rest. If you wanted to be careful to avoid "training slow", you could reference your max speeds or jump heights in the simplifaster article I posted about speed training to make sure you aren't working too far below top speed. (5% drop for club head speed was mentioned for SuperSpeed work). 

1RM and (even 5RM in my experience) are reduced after speed work, you've expended energy and muscle output on the speed work which can't be recovered without extended (hours/days) rest. These are advanced techniques geared towards increasing output as opposed to getting your max up on big 3 lifts. (Probably also to bust plateaus on vertical jump, sprint speed, etc.) 

Edited by BMart519
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My SuperSpeed C Club and (finally) a PRGR should be arriving today, so I hope to be able to break up what I know can be a monotonous thread with some diagnostic work.  I listened to another Fit For Golf podcast, this one with Jeff Cook (?), and a lot of discussion was spent on the utility of one-armed swings and diagnosing weak points.  I'm excited to soon have the means to look at that.

This mornings Level 4 SuperSpeed felt like a good one, but I suppose that will be the value of the PRGR right?  Get away from "felt like" assessments.  I've been trying to really embrace the SuperSpeed prescription to stop worrying about swinging pretty and go all out, and I feel like I've really been using more legs as of late.  We'll see...in my mind I'm swinging like Kyle Berkshire, the radar may tell me I'm more like Corey Pavin.

After the SuperSpeed, did my A1 workout.

Med Ball Chest Slams - 10 pound ball, 3 x 5

Incline Dumbbell Press - 85s, reps at 7, 1 (I couldn't get rep 8 but this was easier than last week...time for 90s)

Kneeling Landmine Shoulder Press - 55, reps at 8, 2

Cable Pressdown - 200, reps at 11, 5

Close Grip Chins - 12, 3

Trap Bar Deadlifts - 400, 2 x 5 (Almost got a sixth rep here, grip not quite there)

Standing Internal Rotations - 20, 3 x 12

Standing External Rotations - 20, 3 x 12

 

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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My SuperSpeed C Club came in but the PRGR isn't showing up until tomorrow, so I decided to wait to break out the C Club until I could track and measure the swings...Friday hopefully.  So, did a "standard" SuperSpeed Level 4 today.  Interestingly enough, the prescription for introducing the C Club if you're in Level 4 (or 5) is to cut the reps in half and then add a complete C Club protocol on top of that.  I'm probably going to email SuperSpeed to verify my understanding of that.  3 reps versus 5, then do the 3 dominant green stick swings, and then start the C Club protocol I guess...?

Anyway, SuperSpeed and then a B1 workout.

Med Ball Wall Throws - 10 pound ball, 3 x 5

Barbell Curls - 110, reps at 8, 2

Hammer Curls - 60s, reps at 7, 3

Box Jumps - 3 x 5

Machine Leg Press Calves - 280, 8 reps

Single Leg Deadlifts - 65s, 2 x 8

Leg Press - 750, 2 x 8

Standing Anti-Rotations - 50, 3 x 12

Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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Another SuperSpeed Level 4, then my A2 workout:

Med Ball Slams - 10 pound ball, 3 x 5

Machine Chest Press - 200, reps at 8, 2

Arnold Press - 60s, reps at 8, 3

Machine Dips - 250, reps at 13, 3

Lat Pulldowns - 190, reps at 7, 3

T-Bar Rows - 180, 2 x 6

Box Jumps - 3 x 5

Standing Internal Rotations - 20, 3 x 12

Standing External Rotations - 20, 3 x 12

More importantly, my PRGR came in...next week I'll be breaking out the C Club and incorporating that into Level 4, and I'll finally be able to track my progress and speeds.

I did take the time to email SuperSpeed to make sure I was correct in how I intended to incorporate the C Club, and they replied back very quickly I had it right.  So, next weeks Level 4 w/C Club will look like this:

Normal Swings:  3 swings dominant side and non-dominant w/Green, Blue, and Red sticks

Heel-Stomp: Same as above

Double-Step:  Same as above

Max Out:  3 swings dominant side only, Green stick

C Club Standing:  3 swings each side, 2 sets

C Club Narrow Stance:  Same as above

C Club Step-Change:  Same as above

C Club Max Out:  3 swings dominant side only

In total, 96 swings in a 10-15 minute workout.  Damn.

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Driver:  :honma:TR20 460, Ventus Blue 6 S, 65g Stiff

FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

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On 9/22/2020 at 9:55 AM, Getoffmylawn said:

Eyes may have rolled at just the title of this thread, but I can honestly say I decided I was going to do this several months ago…I’m going to run an offseason “experiment” of bulking up in search of clubhead speed, yards, and ultimately lower scores.  And yes, I’ll give you one hint at who inspired this…his name sounds like SchmeShambeau…

Several factors leading me to this decision.  One, I’m an obsessive type that needs something to sink my interests and energies into, and I’m stationed in Nebraska, meaning I have an offseason of several months where I won’t be able to play.  Two, I’ve been doing some sort of weight-training program for the last 15 years or so…I’m not a gym newbie that’s going to hurt himself or be completely clueless on how to do this.  Three, I have sufficient training aids (namely Planemate and Orange Whip) to keep taking swings over the course of the offseason to make sure I come out of this offseason bulk with a golf swing intact.  (I’ll likely also take a couple GolfTEC lessons during this timeframe too.)

1546874697_TrainingAids.jpg.da210b679c582f6dda6619b2b255376a.jpg.117a92e9a7d8837278c91cd93fe48ded.jpg

So, baseline numbers of relevance:

Current Weight:  182

Body Fat:  17%  (Per a Bod Pod assessment last week)

Clubhead Speed:  101-102 average as assessed via last GolfTEC session

Current Handicap:  5.9

And now the goal numbers:

Goal Weight:  200

Goal Body Fat:  Keep it under 20%

Clubhead Speed:  As fast as humanly possible, duh

Goal Handicap:  Down to 3 in 2021

 

So here’s my plan in a nutshell:  I’m going to weight train 3 times per week (MWF), with moderately intense cardio on Tuesday & Thursday.  Additionally, I'm doing SuperSpeed training MWF before the weight training sessions; I’m currently 3 weeks into the Level 3 protocol.  I’ll also be doing Planemate protocols 3-4 times per week, foam rolling and a stretching routine 3-4 times per week, and Orange Whip on a less frequent and sporadic basis.  Diet-wise I’ll be putting myself into a 500 calorie surplus daily with the intent of bulking as cleanly as possible…have to maintain appearances with the wife in the name of my social agenda, if you know what I mean.

Over the next few days I’ll post more in-depth info on the weight training program and the diet, and then perpetually update the thread with progress, assessments, etc.  (Don’t worry, no gratuitous shirtless male before and after pics coming.)

I’m open to feedback, outside of “don’t do it”…that train has left the station.  There will be some limiting factors as well.  Like I’ve said, I’ve been weight-training in some form or another for 15+ years, so the law of diminishing returns will kick in…I’m not going to instantly pack on 15 pounds like a guy who has never been in a weight room would.

The bottom line is I’m going to attempt to slowly and cleanly add size, strength and power, with what I think are a lot of measures in place to maintain and enhance mobility and flexibility.  And, I’m going to use this forum to keep myself accountable. 

Feel free to call me out, offer advice, ask questions, comment, etc.

More to follow...

I commend your commitment to this.

  • Like 3

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Frustrating and discouraging morning that I'm trying not to overreact to, yet.  I broke out the PRGR for the first time and did my first combined Level 4 and C Club protocol.  Turns out I'm ...slow.  Embarrassingly slow, especially among this group and when I've gone to the lengths I have over the past several months.

I tracked all my speeds and will post a spreadsheet come Friday after I've got a week of speeds charted, and I do have to keep in mind that it was 4 in the morning, -2 out, garage floor, etc.  I'm also keenly aware that my speed challenges are likely rooted in technique.  When I swing poorly I tend to throw the clubhead at the ball instead of swinging the handle, and from the ground-up.  Nevertheless, I was supremely disappointed this morning and hope to improve the next time out.  Again, I'll post results from the first week of tracking Friday...frankly I'm going to be embarassed to but it's not right to post "look how strong I am" posts and then censor out the less flattering stuff.  Sigh.

After the SuperSpeed, did my B2 workout:

Med Ball Wall Slams - 10, 3 x 5

Preacher Curl - 135, reps at 6, 2

Reverse Grip EZ Curl - 125, reps at 4, 2

Box Jumps w/Turn - 3 x 4

Standing Cable Anti-Rotations - 50, 3 x 12

Seated Calf Raise - 120, 10

Lying Leg Curl - 150, 8, 4 - Time to go to 160

Squats - 315, 2 x 9 - Really I should go to 365 here but I shoveled the driveway a LOT over the weekend and I didn't want to push the lowerback too much.

On another note, I'm considering renaming this thread since I'm not apparently on track for the massive speed gains I'd hoped for, and the overall goal is to improve my score more than anything else.  And, I'm keenly aware that my content is getting rather repetitive.  Not sure what to call it though...

 

 

  • Like 1

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FW:  :tour-edge: CBX 119 3w, 15,  Project X Evenflow Blue 65g Stiff

Hybrids:  :callaway-small: Apex Pro 3 & 4H, Mitsubishi MMT 80g Stiff

Iron: :mizuno-small:JPX 919 Forged 5-GW, Aerotech Steelfiber i95 Stiff

Wedges: :vokey-small:SM8 54 S Grind bent to 55, 60 M Grind bent to 59, Aerotech Steelfiber i110 Stiff

Putter: :odyssey-small: White Hot OG Double Wide, Stroke Lab shaft

Ball: :titelist-small: Pro V1X

Click here for my HONMA TR20 Official Review!

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5 hours ago, Getoffmylawn said:

Frustrating and discouraging morning that I'm trying not to overreact to, yet.  I broke out the PRGR for the first time and did my first combined Level 4 and C Club protocol.  Turns out I'm ...slow.  Embarrassingly slow, especially among this group and when I've gone to the lengths I have over the past several months.

I tracked all my speeds and will post a spreadsheet come Friday after I've got a week of speeds charted, and I do have to keep in mind that it was 4 in the morning, -2 out, garage floor, etc.  I'm also keenly aware that my speed challenges are likely rooted in technique.  When I swing poorly I tend to throw the clubhead at the ball instead of swinging the handle, and from the ground-up.  Nevertheless, I was supremely disappointed this morning and hope to improve the next time out.  Again, I'll post results from the first week of tracking Friday...frankly I'm going to be embarassed to but it's not right to post "look how strong I am" posts and then censor out the less flattering stuff.  Sigh.

After the SuperSpeed, did my B2 workout:

Med Ball Wall Slams - 10, 3 x 5

Preacher Curl - 135, reps at 6, 2

Reverse Grip EZ Curl - 125, reps at 4, 2

Box Jumps w/Turn - 3 x 4

Standing Cable Anti-Rotations - 50, 3 x 12

Seated Calf Raise - 120, 10

Lying Leg Curl - 150, 8, 4 - Time to go to 160

Squats - 315, 2 x 9 - Really I should go to 365 here but I shoveled the driveway a LOT over the weekend and I didn't want to push the lowerback too much.

On another note, I'm considering renaming this thread since I'm not apparently on track for the massive speed gains I'd hoped for, and the overall goal is to improve my score more than anything else.  And, I'm keenly aware that my content is getting rather repetitive.  Not sure what to call it though...

 

 

One thing to keep in mind is that a lot of people's posted numbers with the SS sticks are from the Sports Sensors radar and not the PRGR. My general impression is that the PRGR reads lower than the Sports Sensors one.

I would guess that after a few weeks of work with the radar offering feedback you will see a jump in your speeds. Having that feedback will help immensely to determine the difference between what feels fast and what is actually fast.

  • Like 2

Unofficial WHS Handicap: 5.7 / Anti-Cap: 10.3 (Last Updated August 11, 2022)

Driver: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Epic Max LS (9°), 45.75", Fujikura Motore X F1 6X | Club Champion Fitting
17° Hybrid:
callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Super Hybrid, 41.5", Mitsubishi MMT Hybrid 80 TX
21° Hybrid: callaway_logo.png.3dd18aa65544000dd0ea3901697a8261.png Callaway Epic Flash, 40", Mitsubishi MMT Hybrid 80 TX
4 Utility: 
cobra_logo.png.190908c8b4518eec87c087429e4343ee.png Cobra KING Utility (2020 Model), 38.5", UST Mamiya Recoil 110 F5
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logo-Ben-Hogan-large.png.98d743ae5487285c6406a1e30a0a63b5.png Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting
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231036130_Edel_Golf_Logo_v2_grandecopy.png.13cc76b963f8dd59f06d04b1e8df2827.png Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread
Putter:
image.png.49fcc172a1ed0010d930fbe1c5dc8b79.png L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review
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stargrip.png.4285948f41f1409613266e7803f0bbaa.png Star Sidewinder, Undersized with Custom Tape Build-Up
Ball: :Snell:Snell MTB-X Optic Yellow

Tracked By: shotscope.png.4a7089f2bddff325285b1266a61dda03.png  Shot Scope H4
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Currently Testing: Edel SMS Wedges
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  • Getoffmylawn changed the title to Getoffmylawn's Need for Speed, AND LOWER SCORES!

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