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Simply Thank You
I am a faithful reader of this site for more than two years, and reading this thread, I realize only today in which point it is much more than a technical skill. Golf is a link to share all which makes our life, small or big constraints. Thus thanks to Vickie for her competent answers, thanks to Bagger for his very good work of administrator and thanks to all the members for the sharing of their personal experience.
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You are right - Golf is the three legged tripod that involves technical skill, physical and mental ability. To play at the top levels and win championships, all three legs must be solid and balanced. As you noted between the lines, most of the time we only focus on the technical skills. The other two aspects are largely ignored except for the guys that are consistent winners. A younger persons body is very forgiving and adapts quickly to environmental changes but as we get into our 30's and beyond, special attention must be given to a more balanced approach if we want to maintain top form. |
Winner's Journal
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At some point, we will produce a commercial version of the journal for the benefit of our members. Its principles did not originate in psychology; instead, they originated at the top levels of athletic performance. Bottom line, the journal is specifically designed to help you develop a new competitive self image and to avoid gagging as you achieve your next level. In short, our journal will carry a warning label . . . For Winners Only. |
Journal
Lynn, Sure looking forward to your journal for paractice.
When I was playing for the University Of Arkansas, Approx 41 years ago, I kept a journal. At times I would supprise the other players by making the team on tryouts after playing some bad golf before. One day, a couple of team member came to me and asked how I played so well during the tryout. I said that I went back to my journal and found my mistakes. Even today, I keep a journal, with number of balls hit and what I was working on with results. I rank the sessions with stars. Zero is so so day. 5 stars is something special that I learned. When I play in a tournment, I keep the names of the players that I played with and their score as well as mine. Don't know the value, but over the years I find that I can go back and find some interesting people that I played with but had forgotten their names. When my father was in business I learned a valuable trick from him. He would date all business cards that he received. He then kept the cards in a file. When a salesman came in, my dad would pull their card from the file and tell the saleman when he was last in without the salesman knowning that had looked at the card. Real one upmonship. Your organizaton for the Journal seems better than mine, more focused. Sure will be looking forward to getting a copy. Donn |
Golf Vagabond
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For more on Donn, see Post #2 here: http://www.lynnblakegolf.com/forum/s...ds#pos t49740 :salut: |
Vickie,
I will provide some more background and hopefully answer all of your questions today. I am extremely grateful for all the help you have already provided. Body fat percentage. I have heard that the validity of a caliper test is highly dependent upon the expertise of the person doing it and the number of sites they test. I also have heard the digital readings are not particularly accurate +/- 4%. A dexascan which is around $70 is however quite accurate. I decided I would focus on my waist measurement and make sure I was not gaining too much waist and too little weight. Perhaps there is someone in the area that is really good at the caliper test, I have not researched that. All I know for sure is the largest part of my waist (around the belly button) was 31 inches when I was 147 pounds on 3/9/08. Now I am 172.2 pounds and the largest part of my waist is 33.5 inches. I tend to carry weight in my stomach much more so than anywhere else. Please advice on what you think I should do in regard to body fat testing. Goals: I currently hit the driver about 260 yards. After I graduate from school (3 years from now) I want to really concentrate on taking my game to an elite level (compete at the natural amateur level) and I figure a big piece of the puzzle is learning to hit the driver further and under control. I am working with HennyBogan on the swing and that is coming along nicely, now I want to build a body that can perform at a higher level. Before starting my physical transformation I knew I did not have enough fast twitch muscle fibers. It seems my brother got a lot of them as he has been able to hit the driver 300 yards ever since he was 14 years old and 110 pounds. I read about developing fast twitch fibers and the most significant things I learned were that it is easier to build more fast twitch fibers when: 1. the muscles are stronger 2. the muscles are larger I also learned that the stronger you are the easier it becomes to get large, hence I am doing a strength program for at least a year before I start working on a bodybuilding protocol. Once I am big and strong I will be working on power and speed development. Although I will do this some along the way by doing some of my warm-up sets fairly quickly and mixing in an olympic type lift every week. My goal is in 3 years to be able to hit the ball 320 yards comfortably by building an extremely different physique. I want to go from 150 pounds and about 12% body fat to 200-210 pounds with 8% body fat. Because I figure this is how big I'll need to be in order to have the ability to develop adequate fast twitch fibers to achieve my goals. Also, this physique transformation is about doing something I never thought I would. I have had back problems for the past 6 years which I finally resolved about 5 months ago through study and working with 4 physical therapists. The truth is the physical therapists did not help much, reading Stuart McGill, Mike Boyle, Eric Cressey, and Dan John is what gave me the tools I needed to fix the problem. Essentially I needed to make my hips more mobile and learn to activate my glutes. I think for strength I want to be able to squat and deadlift 400-450 pounds with putting slightly more emphasis on the deadlift, also I want to be able to front squat 300 pounds and do the dumbbell snatch with 120 pounds. Above all I will pay attention to how my body feels and try to keep healthy while pushing myself in order to consistently improve. I feel as though I escaped overtraining. I no longer feel fatigued and I was able to handle 270 pounds on the squat reasonable well. I took an extra day off and then lifted light on lower body 70% of normal weight and feel a lot more positive and motivated now. I will no longer go heavy with deadlift and squat on the same day and will only go heavy on squat 1 time per week (previously it was 3 times per week). I will work on this protocol for awhile and see how I feel. As far as my lifestyle is concerned I never drink alcohol, I rarely go to bed later than midnight and I generally sleep 6-7 hours at night on weeknights (sometimes 8 hours) and 8-9 hours on the weekends. About 90% of days I take a 30 minute to 1 hour nap. I don't eat desserts or junk food, I drink nothing but water. I have realized in order to eat enough calories to gain weight I may have to eat things that I consider less than ideal, but I always eat foods that are as close to whole as possible. Sometimes I feel as though I don't have as much energy as I should and I wonder if trying to gain weight is a huge energy zapper. At work we have had a person do health assessments and I have good blood pressure, cholesterol, triglycerides, etc. I look forward to riding the exercise bike after the workout today and am curious if you think I would be a good candidate for creatine. My rhomboids overpower back currently, at least so far as I can tell my looking at my back on video and reading Shirley Sahrmann (Diagnosis and Treatment of Movement Impairment Syndromes). I have winged scapula (not nearly as bad as it used to be) and from what I can tell the lower traps, upper traps, and serattus anterior are weak and inhibited. I was thinking I would wait to do traditional rowing exercises until this issue is completely straighted out and will do face pulls and add in straight arm pull downs so I have an exercise directly targeting the lats. I was doing chins consistently for 3 months before I started this program and I actually have good hypertrophy of the latissimus dorsi. I tried to add in chins to my program but found my bench press suffered and I was already having a lot of trouble getting better at that so I figured I would put the chins on hold for another month or two. I will add in core work as I am slightly decreasing my volume and I will plan my diet a little better so when I get home from work a couple of times a week I feel like doing it. When I am trying to eat all the time it becomes hard to get the core work in and after doing heavy squats, deadlifts, or DB Snatches my core feels pretty tired so I don't really want to do it following a regular workout. I know core work is very important and I did a lot of it in the 3 months preceding my program and I just need to make it a priority again. Now I will type out my workouts for the past 6 weeks and tonight I will post my diet for the day. Thanks for your interest Vickie! Matt |
Sun. 6/15
Back Squats 3x5x255 Bench 5x155 4x155 4x150 DB Snatch 3x5x70 Wed. 6/18 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 3x75 (R) 2x70 (R) 2x5x65 (R) 3x5x70 (L) Thur. 6/26 Back Squats 3x5x250 Overhead Press 3x5x115 Deadlift 5x135 5x175 5x205 2x245 (supinated) 5x255 (supinated) Sun. 6/29 Back squats 3x5x255 Bench 3x5x140 Romanian Deadlift 8x120 9x145 8x185 9x215 Lying Face pulls 15x15 12x15 Tues. 7/1 Front squats 3x5x145 Overhead Press (BB) 3x5x120 DB Snatch 2x5x75 5x70 Grip Strength (BB) 4x205 (holding onto barbell with a double overhead grip just off the ground for about 15 seconds) Thur. 7/3 Back Squats 3x5x260 Bench 3x5x145 Deadlift 5x135 5x175 5x205 3x235 (supinated grip) 5x265 Mon. 7/7 Back Squats 3x5x265 Overhead Press 3x5x122.5 Romanian Deadlift 8x125 8x150 8x185 8x225 Lying Face pulls 20x12.5 17x12.5 13x12.5 Wed. 7/9 Front Squats 3x5x160 Bench 3x5x150 DB Snatch 5x3x75 Grip Strength 4x100 (holding two 100 pound dumbbells for 10-15 sec.) Fri. 7/11 Back Squats 5x270 3x270 (bad unracking) 5x270 Overhead Press 3x5x125 Deadlift 5x135 5x175 5x205 5x235 5x275 (supinated) Lying Face pulls 22x12.5 17x12.5 Sun. 7/13 Front Squats 3x5x175 Bench 3x5x155 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 Deadlift 5x135 5x175 5x205 5x235 3x265 (supinated grip) 5x285 (supinated grip) 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. |
Time Management
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. Thanks for any help.:) HG |
HG,
My answer is in a new thread I started: How I fixed my back problems |
Diet for Sun. 7/27
Woke up @ 8:45am 8:55a-10:45a 1 multivitamin w/o iron 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 |
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