Back Squats
4x265 (tried to go too heavy, too quick, scared myself and quit after 2 sets)
3x260 (I had been increasing on squats by 10 pounds a workout for several weeks but this time it was too much, so I decided to scale back and give my body sometime to recover, see next workout)
Overhead press
3x5x110
Deadlift
5x135
5x165
5x205
4x255 (supinated grip)
Lying Face pulls
15x15
11x15
Push-up plus
15
14 (seemed to get in the way of bench progress so I'm temporarily eliminating them)
Fri. 6/20
Back squats
3x5x240
Bench
4x155
2x5x145
DB Snatch
5x75
3x75 (left) 5x75 (right)
5x70
Chins
7 (weaker than I was 2 months ago but I'm also 13 pounds heavier on 6/20)
2x4
Sun. 6/22
Back Squats
3x5x245
Overhead press
3x5x112.5
Romanian deadlift
8x115
9x140
8x175
7x205
Lying Face pulls
16x15
15x15
11x15
Tues. 6/24
Front Squats
3x5x135
Bench
3x5x135 (someone advised me to decrease my bench to break out of my lack of progress and then try to add 5 pounds per workout)
DB Snatch
3x5x60 (deload, shoulders started feeling a little sore)
Grip Strength
4x90's (hold two 90 pound dumbbells for 20-30 sec.
Wed. 7/16
Back Squat
3x5x270
Overhead Press
3x5x122.5 (I idiotically forgot a 5 pound plate on the left side)
2x130 (tried to make up for it with a heavy set but it didn't work so well)
Romanian Deadlift
8x135
8x165
8x200
2x235 (grip strength failed
4x225 (grip strength failed, probably warmed up too heavy, or did too much grip volume)
Sat. 7/19
Front squats
3x5x135 (deload)
Bench
3x5x160
DB Snatch
3x5x65 (deload)
Mon. 7/21
Back squats
3x5x190 (deload)
Overhead Press
3x5x127.5
Romanian deadlift (deload)
8x105
9x125
8x145
8x160
Standing! Face pulls
2x20x60
18x60
Thur. 7/24
Back squats
2x5x270
4x270
Bench
2x5x165
4x165
DB Snatch
5x3x70 (slight deload)
Standing Face pulls
18x72
15x72
14x72
Sun. 7/27
Front Squats
3x5x185
Overhead Press (too much weight, ended up being more of a push press)
3x5x130
4-1 minute intervals at an average of 22 mph with 30 seconds rest between on the stationary bike
---the darn bike didn't have any straps on the pedals, that wasn't fun
Note: On all exercises I do warm-up sets, but I only list them on deadlifts because I only do 1 work set of these. For back squats my warm-up sets are as follows:
5x45
5x95
5x135
5x185
5x225
2x250
If I do 3x5x270 for my work set this is a volume of nearly 8000 pounds. I do not know if this is particularly high or not but it is not suprising to me I could not recover after doing this and deadlifting heavy in the same work-out, so I will not be doing that again. For most other exercises, bench press, overhead press I do 4 warm-up sets.
__________________
"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).
The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
Matt
You are definitely a goal setter & must be a time management expert...it's awesome what you are doing. How do you manage your time between working, going to school & studying, working out, eating and sleeping, and slipping in golf lessons.
Can you elaborate a little and share your program on how you solved your back problems by making your hips more mobile and learning to activate your glutes.
My answer is in a new thread I started: How I fixed my back problems
__________________
"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).
The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
Whey Protein Powder
-260 calories
-3 grams of fat
-10 grams of carbs
-48 grams of protein
-11 grams of BCAA
-8 grams glutamine
Pumpernickel bagel
-330 calories
-2.5 grams of fat
-67 grams of carbs
-12 grams of protein
Cream cheese
-135 calories
-12 grams of fat
-6 grams of carbs
-3 grams of protein
Raw honey (got out a lot more than I had intended)
-85 calories
-25 grams of carbs
Rolled oats
-380 calories
-7 grams of fat
-64 grams of carbs
-14 grams of protein
1190 calories
24.5 grams of fat
172 grams of carbs
77 grams of protein
1:15p-1:50p
Roast beef 197 grams
-385 calories
-10.5 grams of fat
-0 carbs
-66.5 grams of protein
Whole grain bread (3 slices)
-330 calories
-6 grams of fat
-60 grams of carbs
-12 grams of protein
A1 steak sauce
-45 calories
-9 grams of carbs
Raw walnuts 45 grams
-270 calories
-27 grams of fat
-0 carbs
-6 grams of protein
1030 calories
43.5 grams of fat
69 grams of carbs
84.5 grams of protein
3:40-4:00
Multigrain Oatbran cereal
-330 calories
-3 grams of fat
-72 grams of carbs
-12 grams of protein
Unsweetened coconut
-220 calories
-10 grams of fat
-8 grams of carbs
-2 grams of protein
550 calories
13 grams of fat
80 grams of carbs
14 grams of protein
5:45p
Whey Protein Powder
-260 calories
-3 grams of fat
-10 grams of carbs
-48 grams of protein
-11 grams of BCAA
-8 grams glutamine
6:30p-7:30p
Drank during and after workout
Frozen Blueberries
-160 calories
-38 grams of carbs
-2 grams of protein
Frozen Mango
-90 calories
-24 grams of carbs
-0 grams of protein
250 calories
-62 grams of carbs
-2 grams of protein
7:35p-7:50p
Whey Protein Powder
-260 calories
-3 grams of fat
-10 grams of carbs
-48 grams of protein
-11 grams of BCAA
-8 grams glutamine
1 multivitamin w/o iron
8:20p-8:30p
Qdoba naked burrito with cilantro lime rice, chicken, black beans, quacamole, and sour cream
-740 calories
-31 grams of fat
-74 grams of carbs
-40 grams of protein
11p-11:10p
Whey Protein Powder
-260 calories
-3 grams of fat
-10 grams of carbs
-48 grams of protein
-11 grams of BCAA
-8 grams glutamine
Raw walnuts
-180 calories
-18 grams of fat
-4 grams of protein
Bed 11:30pm
4720 calories
139 grams of fat ~28%
487 grams of carbs ~41%
365 grams of protein ~31%
44 grams of BCAA
32 grams of glutamine
__________________
"In my experience, if you stay with the essentials you WILL build a repeatable swing undoubtedly. If you can master the Imperatives you have a champion" (Vikram).
The reason you can't sustain the lag is because you are so eager to make the club move fast (a reaction to the intent of "hitting it far"). So on a full shot you throw it away too early, which doesn't happen for your short chip. (bts)
Whew Matt! I have just printed out your information and will put it together so I can get a clear picture. Quickly,you are correct in thinking that pullups and other lat work will use up some of your energy and your bench total will suffer on that same day's workout. With that said you are looking for real problems with your shoulders if you are not maintaining a balance of tension between the back and chest. If your rhomboids are truly overdeveloped you could be realizing some restrictions of your triceps in their secondary role to your chest work. You could benefit by some tricep work with a focus on function. The extrodinary strength of your rhomboids on the inside of the scapula relative to the connection of your tricep on the outside of your scapula and then the participation of the rotator cuff muscles could be inhibiting your access to the greatest contractile ability of your pecs. Sounds like you have a lot of material so take a look at this. I know you are on a large muscle/compound program but sometimes you need to isolate your attention to these important secondary muscles and the alignment of the whole body.
Abs should be worked like any other muscle. Three days a week with a strong program should be sufficient since, as you already noticed the abs are getting a lot of work in your other body part exercises. Your abs will naturally thicken with the heavy squat, it is a consequence of keeping your upper body from collapsing under the appropriate weight to overload your legs.
Let me study the material you gave me and I'll respond with a more specif response. You are going to pay a price in your energy when you train this heavy. As you continue training you will become more efficient at creating energy and healing. Remember more rest might be necessary, 8-9 hours a night is not uncommon. You will also become more mentally tough and your golgi tendon will develop more tenacity. But as long as you are training at the height of your strength threshhold you will be taxing your energy reserves and also your bodies requirements for food and recovery.
Finally I will remind us all that the body is adaptive to any consisent information. Changing up your workout is one of the best ways to break through your plateau's. More on this when I study all this information. I can't wait to read your othr thread as well. I deal with lots of back problems and love that you are championing the cause of self diligence, self study, and self healing! Later
Hybrid Mode
