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!!

Friday and Saturday Buckeye Program Lifting

Had a busy day training folks at work Friday and a nice Saturday of chores around the house but able to weight train both days.

Friday:
Warm-Up:
Row, 5 minutes
Jump Squat, 10 repetitions
Foam Roller
Weight Training:
Deadlift, Buckeye Program
GHD Back Extension, 3 sets of 15 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Have a Great Day!!

Baseball Needs to Grow the F*** Up, Wednesday and Thursday Workouts

Last night, Umpire Sam Holbrook tossed out Orioles' pitcher Kevin Gausman after hitting Red Sox batter Xander Bogaerts with a pitch. This all dates back to an injury to to Dustin Pedroia when Manny Machado slid into him at second base.... THE THIRD WEEK OF APRIL?! Since then various pitchers have been pitching at batters in the series. I applaud Holbrook for not giving any warning to Gausman... intentional or not, tossing the pitcher sent a clear message: This childish behavior ends now.

Wednesday Workout:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Thursday Workout:
Spin Bike HIIT, 30 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!!

Family Visit = Quick Post

We have had multiple family visitors this weekend so I am going to just quickly fire off this post.

Friday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Sunday:
Spin Bike HIIT, 35 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Quick Post

Yesterday I continued on the bench press Buckeye Program and today is a rest day. Tomorrow will be my first one rep maximum deadlift in a while.

Wednesday Workout:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 8-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Thursday: Rest Day

Have a Great Day!!

Wait.... I Thought Mexico was Going to Pay for the Wall? Workouts

I have been listening to the threat of a government shut down if President Trump includes the funding of the border wall with Mexico into the government spending bill. My major confusion is pretty simple I think.... Candidate Trump made it clear that Mexico was going to pay for the wall?! What happened to that?

Sunday:
Spin Bike HIIT, 35 minutes

Monday:
Back Squat, Buckeye Program
Romanian Deadlift, 3 sets of 10 repetitions
Calf Raise, 3 sets of 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday: Crossfit
Warmup:
Run, .25 mile
Hollow Rock, 10 repetitions
Arch Rock, 10 repetitions
Burpee + Broad Jump, 5 repetitions
Strength:
Push Press, 3 sets of 2 repetitions at 90%
WOD:
“Jan” 10 Rounds For Time 
5 Squat Cleans RX (95/65)
5 Pullups
Buyout:
3 rounds of :30 secs on Air Assault bike
3 rounds of 1 minute planks

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!!