Quick Monday and Tuesday Posts

I have been doing the Buckeye Program for a few weeks now and have used it with two of my clients that have specific goals to improve their bench press, back squat and deadlift. Both of those clients have made gains in their lifts after doing the program for three weeks and then attempting a one repetition maximum lift on the fourth week. We will keep moving forward and see how it goes!

Monday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Back Squat, Buckeye Program
Toes to Bar, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday:
Spin Bike Metrics Ride, 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Monday and Tuesday Workouts

After my marathon in March I have just about put a personal ban on running for a while. I have however been trying to mix in cardio work with the powerlifting.

Monday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Back Squat, Buckeye Program
Barbell Good Morning, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday:
Spin Bike HIIT, 20 minutes
Mobility:
Calf Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

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!!

Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Quick Workout Post

Today is a nice relaxing day at home after a solid work week, Tonight we are going to watch our local minor league team, the Chattanooga Lookouts. So to maximize my time I will just make a quick post of Friday and Saturday's workouts.

Friday Workout:
Warm-Up:
Jump Squat, 15 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Best two repetition maximum then five sets of three repetitions at 85% of two repetition maximum.
Back Squat, Five sets of five repetitions at 60% of 1-RM
Toes to Bar, Five sets of five repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Five sets of five repetitions
Barbell Curl, Three sets of 10 repetitions
Barbell Skullcrusher, Three sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Happy Spring and the Workout!!

It is finally the first day of Spring. Our vegetable plants are starting to sprout in the kitchen and we are making plans to start hardening the plants to the life they will have outside. It is very exciting to watch the greening of our first Spring in Chattanooga.

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean from the High Block, 4 sets of 3 at 80%
Back Squat, 3 sets of 2 repetitions at 89%, one set of 5 repetitions at 50%
Hang Power Snatch, 2 repetitions at 60%, 65% and 70%. One repetition at 75% and 80%.
Snatch Pull, 4 sets of 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Hours of Work and Training

"It's not the hours you put in your work that counts, it's the work you put in the hours." -Sam Ewing

I had the distinct privilege today to work with two clients that are recovering from traumatic accidents. I obviously cannot go into any kind of details, but I walked away from their training sessions in a bit of awe. Knocking on wood, I have been very blessed to have avoided any medical issues and I try to get at least five days a week of exercise every week. These clients though are working their butts off just to get their lives back to some sort of normalcy. Inspiring.

Sunday: Marathon Training
Run, three hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Monday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions at 50%, 60%, 65% and 70%
Clean with 90 seconds rest between sets, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%
Clean Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Back Squat, 3 sets of 3 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Taking the Time for Fun and the Workout

I went to the gym and had a great lifting session and then came home for lunch. After eating I was about to enter the blogosphere and Rebecca was about to go back to her studies when I looked out the window and noticed what a beautiful day it was here in Red Bank. We grabbed the football and went outside and tossed the pigskin around for 15-20 minutes. It was a short break but it was a lot of fun and the heelers laid in the grass happy to have the whole family outside together!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions each at 50%, 60%, 65% and 70%
Clean, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%, 1 repetition at 84%, 88% and 88%
Clean Pull, 3 repetitions at 90% and 95%, 2 repetitions at 100% and 105%
Back Squat, 3 sets of 3 at 84%, one set of 5 repetitions at 70%
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

Marathon Training:
Run, Three and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Legs of Lead Back at the Gym

Running for three hours and a delayed NFL playoff game Sunday, and a crack of dawn reporting time at work Monday all led to a tough workout at the gym today. My legs were pretty heavy, but by the time I was done with the warm-up they were feeling a whole lot better.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean and Push Press, 4 sets of the three repetitions at 60%, 65%, 70% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 88% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 4 repetitions at 60%, 65%, 70% and 75%
Push Press, 4 repetitions
Hang Clean, 3 repetitions at 60%, 70%, 75% and 70%
Clean Pull, 3 repetitions at 90%, 95% and 100%
Back Squat, 3 sets of 5 repetitions at 88%
Incline Dumbbell Press, 3 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

New Year: Take It Easy and the Workout

So many folks make the New Year's resolution to lose weight or become more fit. These are really admirable goals and I definitely saw some new faces at the Crossfit class this evening at the gym. It is however very important to take it easy when starting an exercise routine and some folks may need to check with their doctor first. One of the main reasons people do not follow through with exercise goals is because they start with exercise classes or programs that are too intense. If you have been sedentary or are just getting back to exercising.... ease into it and slowly increase the intensity.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 1 repetition at 65% of 1-RM
Push Press, 3 repetitions
Hang Clean from Below the Knee, 3 repetitions at 70% of 1-RM, 3 repetitions at 75% of 1-RM, 3 repetitions at 80% of 1-RM
Clean Pull Halting at the Shin, 5 sets of 3 repetitions at 90% of 1-RM
Back Squat, 5 repetitions at 74% of 1-RM, 5 repetitions at 78% of 1-RM, 3 sets of 5 repetitions at 82% of 1-RM
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

RIP Leia Organa, Good Riddance to 2016 and the Workout

Overall, 2016 was a great year. We got started in the amazing town of Chattanooga, we have a wonderful little house and we brought a great new little dog into our family. However, I feel like 2016 is trying to kill off my childhood and adolescence!! David Bowie, Prince, Carrie Fisher, and now George Michael?! I am ready for 2017 to come along and hit the reset button.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Clean from the Hip, 4 sets of 3 repetitions at 80% of 1-RM
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Back Squat, 4 repetitions at 80% of 1-RM
Bent Over Barbell Row, 5 repetitions

Power Snatch from the Block, 4 set of 2 repetitions at 75%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Snatch Pull, 2 repetitions at 95% of 1-RM
Dumbbell Incline Press, 3 repetitions

AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Being a Movie Critic and the Workout

We went to a matinee viewing of "Rogue One: A Star Wars Story" today. I grew up in the late seventies to eighties so the Star Wars movies have been a huge part of my life. Rogue One was quite good in my opinion. The story line was very good... I would have liked a bit more of Forest Whitaker... but what I liked most was that they kept a style that was very similar to the original Episode IV movie. I will say two thumbs up from me!!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Hang Clean from the Hip, 60% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions, 65% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Back Squat, 72% 6 repetitions
Bent Over Barbell Row, 8 repetitions
Power Snatch from the Hip, 60% 3 repetitions, 65% 3 repetitions, 70% 3 repetitions, 75% 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total.
Snatch Pull, 90% 3 repetitions
Bench Press, 5 repetitions

Have a Great Day!!

Friday Afternoon Workout and a Saturday Rest Day

Last night I went into the gym and did my Olympic lifting. It was nice because the facility was practically empty but the best part is that I can take Saturday off completely! It works out well for a couple of reasons: 1) I was able to sleep in without setting an alarm and it wasn't until our little Blue Heeler Biscuit heard me moving around that I had to wake up. 2) Doing squats on Friday gives my legs a whole day to recover before I run 15+ miles on Sunday?! Huge.

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch, 6 repetitions at 75%, 3 repetitions at 80%, 2 repetitions at 85%
Clean and Jerk, 8 repetitions at 75%, 3 repetitions at 80%, 9 repetitions at 85%
Back Squat, 4 sets of 8 repetitions at 68%
Alternating Front and Behind the Neck Push Press, 4 sets of 6 repetitions
GHD Sit-Up, 20 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Figuring Out One's Schedule and the Workout

I am a creature of habit and I had a great schedule going with my life and exercise. UPS's crazy peak season schedule has really messed with that schedule. Now a couple of weeks in, I think I have figured out that I just cannot get to the gym on Mondays. I will powerlift at home on Mondays. It is however reasonable for me to get into the gym on Wednesdays and on Saturdays. My Thursday and Sunday runs still seem doable. Work in progress.

On my rest day yesterday we were able to find what seems to be the perfect Christmas tree! I however have refused to decorate until the homemade egg nog is made. Stay tuned for updates.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 7 sets of 3 repetitions at 80% of 1-RM
Clean and Jerk, 6 sets of 4 repetitions at 80% of 1-RM
Back Squat, 4 sets of 8 repetitions at 65% of 1-RM
Alternating Push Press and Behind the Neck Push Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Just wanted to post a quick workout before calling it a day.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
PVC Trunk Twist, 20 repetitions
Weight Training:
Incline Dumbbell Press, 5 sets of 8-10 repetitions
Back Squat, 5 sets of 4-6 repetitions
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Barbell Push Press, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Crud is on the Run and the Workout

I woke at 1:55am to get ready for work and felt a hell of a lot better than I expected. Resting on Sunday and not running was a good move. I was ready to get to work and I was able to get into the gym and lift today. I am hoping that Thursday will include a 10 mile run. My mental attitude was also given a boost with the Redskins putting a whooping on the Packers who eliminated the Skins from the playoffs last year. Now all we will need is a Thanksgiving day miracle against the Cowboys who look like they are on their way to the Superbowl?!

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 80% of 1-RM 5 sets of 2 repetitions
Snatch Pull, 2 repetitions of each: 90%, 95%, 100% and 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 85% of 1-RM, 1 set of 5 repetitions at 60% of 1-RM
Power Clean, 5 sets of 2 repetitions at 70% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!