The Buckeye Program

Anyone who checks on this blog even occasionally knows that I change things up pretty regularly. I get bored, I plateau, I like to try new things so I can recommend them to clients, whatever. I am going to work on my power lifting again and did some research on different programs and discovered the "Buckeye Program". I have poked around and I cannot find who came up with this program.... I have to assume it was someone at Ohio State University? I am going to use this program for my bench press and my back squat. Monday will be squats, Wednesday will be bench press and on Fridays I will continue to do my deadlifting. The deadlifting is not going to follow the "Buckeye Program".

For the "Buckeye Program", you need to know what your one repetition maximum weight is for the lift you are training. With that weight, subtract 20 lbs. to get what is called your "working one rep max".

Here's an example using a one repetition maximum of 275 lbs. Subtract 20 lbs to get 255 the "working one rep max".

Buckeye Routine 255 lbs.
Set 1 65% x 8 reps = 165 x 8
Set 2 72.5% x 6 reps = 185 x 6
Set 3 80% x 4 reps = 205 x 4
Set 4 85% x 3 reps = 215 x 3
Set 5 90% x 2 reps = 230 x 2
Set 6 92.5% x 1 rep = 235 x 1
Set 7 75% x 4 reps = 190 x 4

Do all of these sets in one workout and if you are successful in each one, next workout add 5 lbs to the "working one rep max", Recalculate the percentages, and repeat. If you fail on a set, then the next workout you have to repeat all of the sets again. Once you have completed all of the sets increase your "working one rep max" by 5 lbs.

Warm-Up:
PVC Good Morning, 15 repetitions
Jump Squat, 20 repetitions
Foam Roller
Weight Training:
Back Squat, Buckeye Routine (moving up 5 lbs. next week...)
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

I Have Been Quiet About Trump Until Now....

I have been away from the blog for a little bit. The workouts have continued I just have been pretty darn busy.... back at it starting today.

I have been very quiet via blog regarding our new President. I just have decided that there is enough attention spent on the asshat-ery that is President Trump and the clowns that he has surrounded himself with. But today I had enough.... this guy puts out this great American vibe, brags about how good he was at baseball when he was kid and he cannot throw out the first pitch for Major League Baseball on opening day. Baseball.... "America's Past Time"?! Maybe he is afraid the ball will make his hands look small?

Workout:
Row, 5000m
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Resting the Legs and Upper Body Workout

After yesterday's run and then nine hours on my feet I am going to give my legs a day off. Today will just be a focus on upper body and sleeping before my 2:05 am work start time.

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Bench Press, 3 sets of 10 repetitions
Upright Row, 3 sets of 10 repetitions
Standing Military Press, 3 sets of 10 repetitions
AbMat Butterfly Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Workout Post

Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand

Have a Great Day!!

Atlas Stone Platform, Family Coming In Hot and the Workout

Long story short, but I had to make a new Atlas Stone platform to go to Tennessee with us. I had the tools here, the scrap wood... just had to get it done. Of course, it has to be built pretty stout. Meanwhile, we had family coming in for medical school graduation tomorrow night and got the workout in. Fun, busy day. Then Max Scherzer struck out 20 batters in nine innings?! That is amazing.

Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
20" Box Jump, 10
20" Step Up, 10
Barbell Good Morning, 10
Strength Training:
Back Squat, 7 sets of 5 repetitions
GHD, 5 sets of 15 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
AbMat Butterfly Sit-Up, 40 repetitions
Mobility:
Quadriceps Stretch

Have a Great Day!!

Hypertrophy Workout for a Change

hypertrophy
noun  hy·per·tro·phy \hī-ˈpər-trə-fē\
plural hypertrophies
1. excessive development of an organ or part; specifically :  increase in bulk (as by thickening of muscle fibers) without multiplication of parts
2. exaggerated growth or complexity

Today we got away from our typical heavy weight, low repetition strength building workouts and went for a change just to mix it up a bit. Three to five sets of ten repetitions with somewhere between 30 seconds to one minute rest between sets. Pumped.

Warm-Up: Perform each exercise in order for one minute each. No rest between exercises.
Jump rope
AbMat Butterfly Sit-Up
Hand Release Push-Up
Workout: Hypertrophy Chest and Arms- 30 seconds to one minute rest between sets with one set of 15 Captains of Crush Grip Trainers per hand between each set.
Bench Press, 5 sets 10 repetitions
EZ Bar Curl, 3 sets 10 repetitions
Dumbbell Fly, 5 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Incline Parallette Push-Up, 20 repetitions
AbMat Butterfly Sit-Up, 50 repetitions

Have a Great Day!!

Great Game and the Workout

I didn't get the post out last night. I ended up watching the amazing NCAA Championship game with friends that came over. I think that final game may have saved the tournament. I mean, the Final Four games were terrible. Last night? Hard to beat a three pointer by UNC to tie the game with five seconds left. But, Villanova DID beat it with a three pointer for the win as time expired. Great game!

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
PVC Wraparound
Weight Training:
Standing Strict Overhead Barbell Press, 5 sets 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Cable Triceps Pushdown, 10 repetitions
Dumbbell Side Raise, 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Medicine Ball Push-Up, 10 repetitions
Front Plate Raise, 10 repetitions
AbMat Butterfly Sit-Up, 35 repetitions

Have a Great Day!!

Husky Ridiculousness and the Workout

I have been watching the Men's NCAA tournament and the games have been unbelievably close. A game between say a number one seeded team versus a number five seeded team have been going down to the wire... often times with a buzzer beating basket. Then there is the Women's NCAA Tournament. I just dropped in on the UCONN Huskies versus the Mississippi State Bulldogs. Now a real bulldog may put up a good fight against a real husky.... but this basketball game got out of hand quickly.... 61-12 at the half?!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push-Down, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between each exercise.
Dumbbell Side Raise, 15 repetitions
Alternating Dumbbell Front Raise, 15 repetitions per hand
AbMat Butterfly Sit-Up, 35 repetitions

Have a Great Day!!