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A Baker's dozen

what are bench bridges?
 
You lie on your back with your feet up on a bench then raise yourself up using your glute and hamstring strength, hold and then lower. Most people do the exercise on a ball- but we were outside so we modified it and used a bench.
 
oh yea, glute bridges.

How well does she do them with her feet on the ground though? Make sure she isn't arching and making up for poor glute strength with lumbar movement.
 
Good point. When I am there I can watch her but when she is at home she might cheat- without knowing it. Anything else?
 
calf raises and anterior tibiallis raises.....old people lose power as their CNS re-arranges itself, causing them to shuffle their feet.

single leg RDLs (no weight. just work on moving as far as she can control. sometimes i stand up a yoga block on the ground so that they have a target to hit) to work on single leg hip stability.

Flexibility.

pulling movements for her back to preven poor posture as she ages.
 
The other 2 days she does: 3 sets of 10-12 reps

lunges, step-ups or bulgarians with DB's (or bridges/ SL DB deadlifts/ or good mornings
one arm rows (or BW rows)
one arm overhead press (seated) (or pushups)
reverse fly's
Planks
 
I had her try single leg RDL's but she could not balance herself (she fell over). I will see if she do them the way you suggested.

Calf raise and anterior tabiallis raises- I will put those in. Thanks.
 
allow her to hold onto something (a table maybe) and do the single leg RDLs at first.

that, or have her just do sinlge leg balancing. Maker her lift her leg (preferably to 90 degrees of hip extension, or work your way up to it), with her knee at 90 degrees and her ankle dorsi flexed. Hold for a 3 count and work up from there. the whole time, focusing on squeezing the glute of the leg that is on the floor and not letter her weight shift to one side.
 
Will do. So should I get her to do RDL's every time she trains. Does the program up above I have her doing look reasonable. (along with the exercises you suggested tonight). I am afraid to give her too much to do because if it takes her longer than 45 minutes she might not do it as frequent. She runs 3x a week too.
 
Bakerboy said:
Will do. So should I get her to do RDL's every time she trains. Does the program up above I have her doing look reasonable. (along with the exercises you suggested tonight). I am afraid to give her too much to do because if it takes her longer than 45 minutes she might not do it as frequent. She runs 3x a week too.
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use single leg balance and the RDL as part of her warm up, along with the glute bridges.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
I told her you were helping me tweak her program and she was blown away ( I just phoned her). She feels very special she said, she also said to say thank you. I told her you were very smart and very respected in your field. Say thanks again P. :)
 
lol, I don't know if I am respected. No one knows me. haha.

yea, focus on that stuff in the warm up.....quadraped hip extensions (like bird dogs without the arm movement) too, jsut to work on her core stability (moving the hip without the spine). When she is in the quadraped position, place one hand on her lower back and tell her that she is not allowed to push into your hand. Place the other hand on her tummy and tell her to draw her abdominals into her spine and off of your hand, without pushing into the hand on her lower back. Make her hold that position and do hip extension (with a bent knee to activate the glutes) and hold for a 5 count at the top. Maintain the drawing in and moving without lower back movement and maintain normal breathing.
 
Today-

Warmup- Marches/ jumping jacks, skipping/ burpees x 2

Clean and press- with bar 5x5

Circuit 1 RI 90 sec
a) DB step-ups 35's x 12/ DB snatch 35's x 5
b) DB step-ups 45's x 10/ DB snatch 45's x 5
c) DB step-ups 50's x 8/ DB snatch 50's x 5

Circuit 2 RI 2 min
3 warmup sets of flat bench press 45, 75, 95 x 8/ high box hops 5 x 3
a) FBP 135 x 12/ BB standing calf raises 135 x 20
b) FBP 155 x 10/ BB standing calf raises 205 x 15
c) FBP 175 x 6/ BB standing calf raises 225 x 12

Reverse fly's
10 x 12, 15 x 10, 20 x 8

Rotator cuff work

Planks/ bird dogs x 2


Stretch


This was the first time I benched in almost 3 months! The best part was I had no pain! I am very :).
 
P-funk said:
I found your bike!

dildo_bike.jpg
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I bet its Japanese. No offense to Japanese ppl its just that there are alot of weird inventions over there.
 
So you like the snatch also!:thumb: What are your goals Bakerboy?
 
^ At this point to just get back to where I was strength wise before I got sick.
Previously, I was working on getting better at the olympic lifts as well as working on increasing my overall strength. Right now I am just trying to lift pain free, get my general conditioning up and add ten pounds to my frame. I lost about 15 pounds in a short period of time when I was sick and not training.
 
Bakerboy said:
^ At this point to just get back to where I was strength wise before I got sick.
Previously, I was working on getting better at the olympic lifts as well as working on increasing my overall strength. Right now I am just trying to lift pain free, get my general conditioning up and add ten pounds to my frame. I lost about 15 pounds in a short period of time when I was sick and not training.
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That sucks. Whay could you clean, snatch before?
 
Clean 170 x 1
Snatch 150 x 1
Front squat 255 x 3

Back squat 325 x 3
Deadlift 405 x 1
Bench 225 x 5

@ 160 pounds

I have a long climb back from where I am at now.
 
Bakerboy said:
Clean 170 x 1
Snatch 150 x 1
Front squat 255 x 3

Back squat 325 x 3
Deadlift 405 x 1
Bench 225 x 5

@ 160 pounds

I have a long climb back from where I am at now.
Click to expand...

Wow that's some very good numbers! Very impressed with the snatch.
 
Bakerboy said:
Clean 170 x 1
Snatch 150 x 1
Front squat 255 x 3

Back squat 325 x 3
Deadlift 405 x 1
Bench 225 x 5

@ 160 pounds

I have a long climb back from where I am at now.
Click to expand...

I am so jealous of your deadlift. Tell me what it feels like to deadlift 4 plates. :daydream:
 
That is over a 2.5 bw pull, noice! I can do the maths. :nerd:
 
I'll be there soon. lets see 5 pounds a week current one rep max is 335. 14-16weeks.
 
I'm gunning for...um...1xBW :laugh:
 
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