Hitting Bombs with The Driver and Getting In Shape - Page 7

Yeah I wouldn't really call that stuck. Also it seems you've been on a cut for awhile. It's typically a good idea to take a break and go on maintenance for a couple months to reset and get your energy levels back up if they're kind of low.

Trying to do a big cut in one shot with no breaks is not optimal.

Essentially been on a cut since July 1. Down approaching 25 lbs. I may bump my daily caloric over a week or two around the holidays. Not sure yet.

I haven’t felt the caloric restriction to be too difficult.

Quote

12-12-2020 , 01:41 PM

#152

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

Yeah typically you'd want to go about 3 months and then take a month at maintenance.

If you go too long in one shot you'll reach a point where you're in a bad positive feedback loop of having to keep lowering your calories because your energy levels keep getting lower and lower as well. Your workouts get less effective and you lose more muscle.

Quote

12-13-2020 , 09:24 AM

#153

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Quote:

Originally Posted by Renton555

Block pulls can be useful but will not improve deadlift mobility alone. As I said earlier in the thread, you almost certainly can pull 65lb (bar with 10lb bumpers) from the floor with good form. It's really just a matter of adding 10lb a week to that and in time your dl will exceed your block deadlift.
.

Don’t disagree. Think I’ll continue with blocks for a bit and then maybe start with some lighter standard DLs as I get more confident in the form.

I don’t have access to a trap bar ATM

Quote

12-13-2020 , 09:32 AM

#154

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Sat 12/12

Set up a little circuit for something a bit different. Did 6 sets each for 10 reps of the following.

Bench step ups w DB (not sure what these are called)
Push Up
KB swing (50 lb)
18” Box Jump

Each took about 3 mins with ~2 min break between each set so took about 30 mins. Felt pretty good. Might like to add something to it next time.

Sat-2,275 calories

Quote

12-14-2020 , 10:35 AM

#155

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Quote:

Originally Posted by bwslim69

Don’t disagree. Think I’ll continue with blocks for a bit and then maybe start with some lighter standard DLs as I get more confident in the form.

I don’t have access to a trap bar ATM

I think good deadlift program for most at the intermediate stage is to go heavy once per week and light once per week. So were I you I would stick with the block deadlifts for your heavy day and just do a linear progression of 3x5 or whatever for pulls from the floor and start with a crazy light weight like 65 or 95lb on another day.

Last edited by Renton555; 12-14-2020 at 10:50 AM.

Quote

12-14-2020 , 12:31 PM

#156

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Sunday 12/13

Was 65 degrees on the east coast Sunday and is ~40 today

Walked one of the dogs for 2.5 miles. Beautiful day. Then went to the hitting loft. Unfortunately, left my phone in the car so no pics. I was planning on videoing my swing too. Will try to do next time.

Numbers and swing speed were similar to last time. Pretty sure the launch monitor is still "hot" in the sense that it is overreading the swing speeds and thus the resulting ball speed and distance. So next time I am goin to hit on the actual Trackman that is more accurate and generally reserved for lessons. Will see how that comes out.

Sunday-1,900 calories

Quote

12-14-2020 , 12:31 PM

#157

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Quote:

Originally Posted by Renton555

makes sense

Quote

12-14-2020 , 03:50 PM

#158

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

I don't think there's a reason to go to conventional dl instead of block pull if your goal is general fitness and hitting it further in golf. I would personally just stick with block dl and I would also stay relatively light. If there's other reasons you want to get stronger, then add it in. I am only adding this since you're at an advanced level for golf (clubhead speed, at minimum, at least). If you were a generalist, I'd go with the adding conventional dls.

Quote

12-15-2020 , 11:15 AM

#159

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Stayed up and watched Ravens game last night and hooooo boy. Best game I've seen in a while. Lamar with the Superman straight from the crapper.

Before that did workout Chest/Arms

Bench Press

1x6 95
1x6 135
1x6 165
1x5 185
4x3 215

Tried to skip 165 but still felt a little tight after doing 135s

Also did curls, flies, and skullcrushers to hit the tris

Monday-1,775 calories

Quote

12-15-2020 , 11:18 AM

#160

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Today will be legs. Anyone have any leg exercises I should try just to mix it up?

I always do back squats and then some mix of:

lunges, bench step ups...might try SLDL today

Just looking for something to mix it up occasionally

Quote

12-15-2020 , 11:57 AM

#161

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

Bulgarian split squats are good.

Last edited by Mr Spyutastic; 12-15-2020 at 12:02 PM. Reason: Also roundhouse kicks to the face

Quote

12-15-2020 , 12:38 PM

#162

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,119

+1 on those, though they suck (in a good way).

Quote

12-15-2020 , 03:26 PM

#163

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Quote:

Originally Posted by Mr Spyutastic

Bulgarian split squats are good.

Quote:

Originally Posted by Montecore

+1 on those, though they suck (in a good way).

Yup forgot about those...will add thanks

Quote

12-15-2020 , 05:00 PM

#164

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,816

I’m a fan of split squats too.

Do you do RDLs? I have always done them on my ‘leg day’ when doing body part splits and then do DL on back day but I’ve recently been doing one leg RDLs with a KB and they’re brilliant at hitting the hamstring

Quote

12-16-2020 , 11:53 AM

#165

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Quote:

Originally Posted by feel wrath

I do some RDLs but probably wasn't doing them correctly. Will add KB as that makes sense.

After staying up late watching Lamar Monday night, I got home last night and was just wrecked. Didn't work out. Back at it tonight.

Tuesday-1,925 calories

Quote

12-16-2020 , 03:01 PM

#166

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

Quote:

Originally Posted by bwslim69

After staying up late watching Lamar Monday night, I got home last night and was just wrecked. Didn't work out.

Good choice.

Quote

12-17-2020 , 11:56 AM

#167

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Wednesday 12/16

Leg Day

Squats

1x6 95
1x6 135
1x5 185
1x4 225
3x3 245

Did fewer reps/sets on the way up. Definitely felt fresher when I got to working weight. So good call on that. I also basically banged out the first 3 sets back to back and only took a break after 185. Think it was Renton that suggested that and it was a good suggestion. Think I was dicking around too much at lower weights and spending too much time getting to working weight.

Also did

Bench Step Ups (w/ DB)
Bodyweight Bulgarian Split Squats
KB SL RDL (70lbs)

The splits took a minute to get my balance together. But will definitely add to the mix.

Wednesday-2,025 calories

Quote

12-17-2020 , 01:22 PM

#168

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

Once you get some reps at the low warm up weights just do singles or doubles the rest of the way up until you start your working set.

Quote

12-17-2020 , 02:23 PM

#169

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Quote:

Originally Posted by Mr Spyutastic

Once you get some reps at the low warm up weights just do singles or doubles the rest of the way up until you start your working set.

I think that the idea of a working set is a little bit arbitrary. There's a decent argument to just work up doing the same number of reps each set as your working set, but in that case your warmups count as volume. Jordan Feigenbaum recommends this, as opposed to doing singles and doubles. Probably something something priming the movement pattern of doing X amount of reps is a factor too. I've tried both and slightly prefer Jordan's method. But I like doing ramping sets as a volume scheme so meh. It might also be better for older lifters who need more warmup.

Quote

12-17-2020 , 02:42 PM

#170

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

Quote:

Originally Posted by Renton555

If you're going for volume yeah. If you're going for intensity it's not as good because the trade off in fatigue. Obv also the higher your 1RM is, the more you have to lean towards doing singles and doubles.

As an extreme example if you're Larry Wheels or somebody like that you're going to be exhausted doing sets of 5 until you get to your working weights.

Quote

12-17-2020 , 04:07 PM

#171

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,816

For me, with my old man back, knees and other ailments, I need to do 5 mins slow rowing and then a load of mobility work plus air squats and a lot of warm up sets before I’m ready to squat these days.

So air squats then two sets of 10 with the bar and then work up with less reps at each weight but probably the minimum I’d do would be a triple. So eg I did 5x5 fs at 75kg yesterday and I did

2x10 20
2x5 40
1x4 60
1x3 70

Remarkable how much longer it takes me to still not lift heavy

Quote

12-17-2020 , 04:30 PM

#172

Mr Spyutastic

Carpal \'Tunnel

Join Date: May 2012 Posts: 15,078

I'm with Arnold's philosophy of shocking your muscles so they don't know what hit them.

I typically start by attempting a new 1RM and working down from there.

Quote

12-18-2020 , 01:10 PM

#173

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Thursday 12/17

30 mins on Peloton at above average rate. Probably 7/10 workout. Included 20 min climb and 5 min sprint.

DB OHP

1x6 25 lbs each
12x5 35 lbs each
3x3 50lbs each

I need to get some bigger DB if I am going to increase these lifts.

Also did:

Reverse flies, side lateral raises, close grip BP

Thursday-1,800 calories

Quote

12-18-2020 , 01:16 PM

#174

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Once you can do the 50 for 12 reps, 1-arm at a time then you probably need a bigger dumbell. Got a ways to go.

Quote

12-21-2020 , 12:35 PM

#175

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Weekend

Saturday-Went to hit balls in the loft. Had nothing that morning and the clubhead speeds were blah. Just didn't seem to have any speed at all and that, of course, showed up in the numbers. First poor hitting session I've had since this started so no big deal.

Also did 30 mins on the bike. Good sweat.

Sunday-Did back workout.

Block DL

1x6 95
1x6 135
1x5 185
1x5 225
2x4 255
4x4 275

Also did one arm DB rows.

Walked 2.5 miles with the pups too. ..

Friday 1,850 calories
Saturday 2,075 calories
Sunday 2,025 calories

Quote

Page 7 of 21

First

2 3 4 5 6 7 8 9 10 11 12 17

Last

Post Reply Subscribe

...

Page 7 of 21

First

2 3 4 5 6 7 8 9 10 11 12 17

Last