Getoffmylawn's Need for Speed, AND LOWER SCORES!

[Getoffmylawn 5,257]

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...

[Getoffmylawn 5,257]

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 15,266]

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. [emoji23][emoji23]


Sent from my iPhone using Tapatalk

[Getoffmylawn 5,257]

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...

[ejgaudette 3,771]

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

[dlow206 10,593]

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 

[Getoffmylawn 5,257]

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!

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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!

[Getoffmylawn 5,257]

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...

[Getoffmylawn 5,257]

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.

[BMart519 1,387]

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. 

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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!

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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!

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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.

[Getoffmylawn 5,257]

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!