Category: Exercise

Volume 5, Episode 1 – Maybe It’s Life or Death

Hey, this is Kevin Driscoll for The Rusting Barbell Blog Podcast.  A podcast about strength training; weight training; power lifting; Olympic lifting; book review and article review, all with a focus on functional training with barbells.  Please note, you should consult a professional regarding the exact mechanics and form of any exercise discussed.  Remember to always consult with your doctor, health care professional, personal trainer, or coach before starting any exercise routine or trying any exercise discussed in this podcast. 

I can’t believe it has been since August 2022 since my last podcast.  It is simply laziness. 

Of course, I have my New Year’s Resolutions all lined up and ready for implementation.  Of course, one of which is to get into better physical condition.  As of yesterday, I weighed in at 339.4.  I do have a clear conscience in that I really don’t overeat, nor drink beer, or snack throughout the day.  But I probably do have a touch of Type 2 Diabetes, high blood pressure, and maybe even a failing thyroid.  My metabolism has probably slowed, and I spend way too much time sitting at my desk throughout the course of the day.  My goal is to get down to 275 by my 60th Birthday in November 2023.  I’ve already lost one month and I quickly approaching losing another month.    

All of that is about to change.

I purchased a Proform Stationary Bike just prior to the Holidays kicking in.  I started off with 20 minutes per session mainly because my buttocks needed to break in the seat.  I’m up to 40 minutes per session but my rear-end is still not comfortable on the seat.  In any event, 40 minutes on the bike is how I am starting my day.  I usually get a little perspired by the time I am done, and I have to change my t-shirt prior to weight training as I train in the garage, and it is only in the 50s in there during these Arizona winter months.  I don’t like that wet-cold feeling on the back of my shoulders. 

I am returning to the Starting Strength Method of training, but I am adding Floor Cleans into the mix.  So, it might be three days one, one day off.

Today I already finished 40 minutes on the bike and now I getting ready for a Bergner Warmup followed by an additional Floor Clean warmup modified off of Juggernaut.  The workout will be set of 5 warm up; set of 4 – ½ way to max; and then 5 sets of three at “max” weight.  Today I’m going to use 155 as my max 5 sets of 3 and I am going to open with 115.  So, my set of 4 will be 135.    

Hoping to get my New Year off to a good start.  It’s all about consistency and discipline.  And, it has to be taking little steps.  Otherwise, knowing myself, I’ll get frustrated and lose interest.   

Remember: consult your doctor and exercise professional prior to starting any workout or trying any exercises discussed in this podcast.  And certainly, don’t use any of my videos posted on Instagram as any example of how these movements should be performed properly and safely because, frankly, I don’t know what I’m doing myself. 

This is Kevin Driscoll for The Rusting Barbell Blog Podcast. You can hear audio versions of this podcast at:

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O.M.G. – Yet Another Workout Variation !!!

I have to stop the madness. I know. I’ve been changing workouts every week – sometimes right in the middle of the week. It all started when I decided seriously to get into a daily workout. I stumbled across an Olympic Lift training book. So, I thought I would try that. Then I encountered Mark Rippetoe and Starting Strength. Then I ran across Texas 5×5 (which is a Rippetoe rip off). Somewhere in there I switched to Vince Grand’s 6×6. Then I thought I would try Mon Wed Frid 1 barbell exercise for each body part for 21 reps. Let’s not forget Barbell Complex workouts of 5 sets / 5 movements / 5 reps / 5 minutes rest in between. A few weeks ago I came across a very interesting workout centered on the big 5 (deadlift, squat, bench, clean and jerk, and snatch). But now, I’ve created my own version.

Using a modified 5×5 / modified Big 5 / modified Starting Strength, I came up with this. Using the following rep scheme of: 10 rep warm up / 7 rep moderate increase / 5 rep x 3 set “heavy”

Monday

Workout 1

Bench

75% Clean deadlift into an elbows high, triple extension, clean muscle over

Tuesday

Heavy Clean

Heavy Row

Wednesday

Workout 2

110% Clean Heavy Triple Extension Pull

Heavy Jerk

Thursday

Heavy Clean

Heavy Row

Friday

Workout 3

Deadlift

Front Squat

Monday

Heavy Clean

Heavy Row

Tuesday

Workout 4

Squat

70% Hang Clean

Wednesday

Heavy Clean

Heavy Row

Thursday

Workout 1

And, from then on you can see the pattern. Today is day 2 in the pattern. So, it’s heavy clean and then heavy row. While my clean is still an embarrassing 190, it is even worse because I stepping back off that to 180 and then using an every-other-work-out-add-2.5 pounds (ala Mark Rippetoe) and see what happens.

Slow Road Back

Trying to get my two main “heavy” lifts back to a respectable place.  My top bench is 365 and my top squat is 395.  Stuck at 320 on both of them right now.

Bench 135 x1 0; 225 x 8; 275 x 4; 315 x 1; 320 x 1

Squat same as above.

I also need to get my Pull Ups back up.  Used to be 10.  Stuck at 3.  It would help if I could lose the 35 pounds I put on since I was doing 10 reps.

Sucks getting old.