Will Train for Beer - zengolf

[zengolf]

New log:
I am 43 and was somewhat athletic through my mid 30's with rugby and basketball from 17-25 , running and swimming from 27-36.
Been mostly sitting on my ass since then.
I've also played golf since 6 years old with as many as 60 rounds a year and as few as 1 in 5 years. Handicap has been as low as 6 and is now 10ish.

From Maryland, lived in DC and the DC area for 14 years and now live in SE Michigan(Go Blue!).

Very new to lifting having never done any weight training until 11/07. I've worked through NROL warmup,FL1 and HYP1.
Now starting with a 3 day a week program for beginners from Starting Strength by Mark Rippetoe.
Goal is strength, to get as strong as possible while new to lifting and gains come easier.
I'm heavy now at 243 at 6'1'', my weight from 17-36 was always between 175 and 190. I'll go into a cut when my stregth gains flatten off but have already lost quite a bit a fat since starting NROL in November.


Weight training will be every 3rd day:Monday,Thursday,Sunday,Wed nesday with occasional one day breaks. I might squeeze in an interval or swim on off lifting days.

First WO: Wednesday 4/9/2008
weights are lbs
db are each hand

Squats:
45x5
95x5
135x5
175x5x3
will try 185 next wo

BB Press:
45x5
65x5
75x4
70x5

70 at next press wo

assistance work:
Pendlay rows (must find comfortable grip width on these)
135x8x3

wide grip lat pull downs(can't do chins)
115x10x3

superset
BSS
bwx10x2
DB setups
25x10x2


post workout beer:
Bells Amber Ale - all of Bells' beers are terrific, this one has a more muted hop profile then most of their offerings and a slight maltiness that creates a very balanced,smooth drinking ale.

[zengolf]

workout 2; Saturday April 12th
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

SQUAT
45X5,95X5,135X5
185X5X3

BENCHPRESS
DB 45X5
BB 95X5, 95X5, 105X5 am very weak here, need to work on form and general arm strength.

DEADLIFT
135x5,185x5
225x5 - rep PR hands were weak on the last rep but my back felt strong

assistance

RDL
135x12x2

cable pulldown
100x12x2

ab stuff

My bench and pressing are weak.
They will get better.

The weakness was especially obvious today as there were the two muscleheads at the YMCA. They are around 40, have mullets and are always doing either a chest or back workout. Today they were doing "chest" which involved dumbbell benching and incline benching for like 20 sets with the 95lb dumbells. They also had a 5 minute argument about whether a particular exercise was chest or back. It seemed like arms to me but maybe that doesn't fit into their taxonomy.

no beer today.

[justinbass]

Originally Posted by zengolf

DEADLIFT
135x5,185x5
225x5 - rep PR hands were weak on the last rep but my back felt strong

Nice! I almost always have no grip left by the end of harder workout, especially days with a lot of back work. Don't cheat yourself and start using wraps. Build up your grip strength. It will be much better for you in the long run.

And keep up the good work!

[zengolf]

Hi Justin,
thanks for stopping by.

My grip isn't where it should be but is improving every dl session.
Was tempted to use wraps during the 15 rep days in FL1 but am glad I avoided them.

John

[zengolf]

workout 3; Wednesday April 16th
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

SQUAT
45X5,95X5,135X5
195X5X3 rep PR for squats

OH PRESS
BB 45X5
BB 75X5, 75X4, 70x4 started too high here should have been at 70 lbs but happy to get one set. My shoulders are a little creaky and the right one is sore tonight

assistance

lat pull down
115x10x3

bent rows
95x6x2 tingling left hand during some reps here.

superset
BSS
bwx15x2
setups
bwx15x2

overall not too bad.
Happy with then suqat progress and still feel strong.

OH press felt very weak. Not sure if I need more activation work before doing these or what.

Y was very crowded with one hoooouuge guy supersetting sets of 180lb overhead presses in the Smith machine with 75lb DB curls.

beer:
Stoudts American Pale Ale(2) - Stoudts was one of the first craft brewers on the east coast and but hadn't tried one of their beers for a few years. This was a very solid interpretation of an American Pale ale with a slightly redder hue then usual and a clean hopped finish.

[zengolf]

I wasn't happy with yesterday's workout so I decided to to a mostly upper body and ab workout today outside of my Starting Strength program.

weights in lbs
db each hand

warmup
cable machine shoulder stuff
YTWL on stability ball

Hang Pulls
80x6 3 sets

superset w/60 sec rest
A1 DB incline bench
40x8
45x6
40x8
A2 Seated Cable Row
118x10 3 sets good form on these

superset w/60 sec rest
B1 DB shoulder press
25x15
30x10 these felt good, shoulder warmup must have helped
35x8

B2 Cable Pulldowns 1 handed grips
115x10
115x10 poor form
100x12



ab stuff
stability ball crunch
bwx15 3 sets
cable hi-lo woodchop
60x15 each side
planks
3x45 seconds

intervals
concept 2 rower
2 min warm
4 sets
30 sec HIIT
1 min rest

no beer

[zengolf]

workout 5; Saturday April 19h
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

shoulder warmup and bw squats

BB Bench Press
45x5
105x5,105x5,105x4
hate doing these with no spotter even at these lower weights. Feel like I have a lot in the tank.

SQUAT
45X5,95X5,135X5
205x2, didn't feel tight on these so dropped down
195x3
185x5,185x5,185x5

DL
135x8,185x6,185x6,185x5
235x5 back felt very strong need to work on hand strength

assistance

cable pull down w/narrow neutral grip
115x12,115x10,100x10
new grip for me, these really work the biceps


dynamic lunges
DB 20ex15 steps each leg

cable rows seated on plyo ball
130x12 3 sets v good form on these

plyo ball crunches
3x15 w 10lb overhead

planks
3x30 sec

no beer

had a hard time on the squats. was supposed to do 3 sets of 5 at 205lbs but felt very unstable. Could be that the morning workouts don't agree with my back?

I'll try for 205 on Tuesday.

john

[zengolf]

workout 5; Tuesday April 22nd
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

SQUAT
135x5
195X5 3 sets same has lastweek but better form
135x12 very deep on these

OH PRESS
BB 45X8
BB 75X5, 75X5, 75x4

assistance

lat pull down
115x10 3 sets

seated rows
120x10 3 sets.

superset
BSS
bwx10x2
setups
bwx10x2

no beer
__________________

[stingo]

Glad to see another beer lover in the ranks. I see you've had Stoudt's Pale Ale - I really enjoy their Fat Dog Stout and their DIPA.

Workouts look good too, particularly the post-workout nutrition.

[tcoy777]

Good job on the workouts. I think you might need more beer though!

[GG300]

With a 5 handicap you should be golfing for beers not lifting. I love the idea of beer as a post workout beverage but unfortunately I head to work after I lift. Good Luck with your lifting and enjoy the golf.

[zengolf]

Originally Posted by stingo

Glad to see another beer lover in the ranks. I see you've had Stoudt's Pale Ale - I really enjoy their Fat Dog Stout and their DIPA.

Workouts look good too, particularly the post-workout nutrition.

Hi Stingo,
My local grocery store jst started stocking the full Stoudts line. I'll try the DIPA first as I like the hoppier beers in the Spring/Summer.

Good job on the workouts. I think you might need more beer though!

Hey Tcoy,
Thanks for stopping by. I'll do what I can about the beer

With a 5 handicap you should be golfing for beers not lifting. I love the idea of beer as a post workout beverage but unfortunately I head to work after I lift. Good Luck with your lifting and enjoy the golf.

Hi GG300,

Probably closer to a 10 hcap now and haven't hit a ball in 2008. Michigan has sucked weatherwise this spring and I haven't felt like practicing. Maybe this week, at least for some shortgame practice
Thanks for the encouragement on the lifting, still new to me but am enjoying the process.

John

[zengolf]

[zengolf]

workout 8; Wednesday April 30th
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

SQUAT
135x5
185X5
205x3 can't seem to get this weight for 5 reps
205x2
185x5 2 sets
155x10

OH PRESS
BB 45X8
BB 70X5, 75X5, 75x4 better form on these, still can't up the weight

assistance

lat pull down
115x12 2 sets
130x5 not great form here

Pendlay Rows
95x8 3 sets.


Hacker-Pschorr Hefe Weiss

[zengolf]

workout 9; Saturday May 3rd
STARTING STRENGTH -BEGINNERS Plan
WEIGHTS IN LBS, DUMBBELLS ARE EACH HAND

SQUAT
135x8
185X6
205x1
195x6
215x1 pr as far as i can tell from my logs
155x10


assistance
Superset
BSS BWx10 2 sets
Stepup BWx10 2 sets
used a very high bench for these

DB bench press on plyo ball (benches were all being used)
45sx10 3 sets

Plyo balll crunches
bwx15 3 sets



beer:
Avery belgian golden ale - this was terriffic: huge lacey head with a rich aroma of cloves and citrus fruits, smooth and slightly oily mouth feel with a long finish. I will try more from this brewery.

[stingo]

A local beer bar has Avery's Maharaja in bottles - haven't had the chance to try it yet.

[justinbass]

I just finished reading Starting Strength.

Great book.

I learned a lot about form(more than I thought was possible), and my deadlift feels a lot more natural now. Mark knows his stuff.

Hacker-Pschorr Hefe Weiss is one of very few Weiss beers that I like.

[zengolf]

May 10th