Random health and exercise thoughts

[runweighmodel]

Here's what she sent me:
Upper body
Lat pulldown warmup +3x7
Bench press warmup + 3x10
tricep pushdown warmup + 3x8
bicep curls 3x10
bent over rows 3x10
shoulder front raises 2x10
shoulder dumbbell overhead press 3x8
side raises 3x8
toe taps 3x15 on each side
lower body
reverse lunges 3x10 each side
goblet squats 3x10
stiff leg deadlifts 3x10-12
eccentric leg press 3x10
single leg press 3x10
leg adduction 3x10
leg abduction 3x10
calf raises 3x10
glute bridges 3x10
hamstring curls 3x10
side planks 1 min each side

um. wow.
if she ever misses a workout, you'd better have some viagra and a sybian on hand.

tell her to assemble these into supersets/giant sets.
if it's 2x a week, do this:
1/
supersets of agonist/antagonist
2/
giant sets of the same muscle group (e.g. all the shoulder stuff in a row without stopping, times 3, with 2 min in between the giant sets)

 

[mrchariybrown]

Anywayssss.. anyone else here hit any PRs recently?

My squats and bench is catching up since I got back from high volume but I'm hitting some 5-rep deadlift PRs.

 

[GraphicNovelty]

Not sure about why goblet/lunges are okay for her knee but she tells me that's what it is. She's had fucked knees for a while so I (and more importantly she) trusts her physical therapist's judgement

Okay, how does this look for her? (She likes to hit the gym 4x/week)

Workout 1: Upper Body Press
Bench Pres:
Shoulder Press
Front/Side Raise
Tricep Pushdown

Workout 2: Upper Body Pull
Lat Pulldown/Assisted Chinup
Bent over Rows
Face Pulls
Bicep Curl

Workout 3: Lower Push
Lunges
Goblet Squat
Leg Press
Single Leg Press

Workout 4: Lower Body: Pull
Stiff Legg Deadlift
Glute Bridges
Hamstring Curls
Planks.

 

[knucks]

Nope, not really.
Trying to keep good form on everything I am doing, Good Mornings suck. I don't even know if I'm arching enough.
I do it at work and put hands on my low back, my erectors definitely round, no idea if my back is.

Clean deadlifts went fine yesterday, didn't feel too heavy just taxing on the nervous system. If I hit 405x4x4 in 2 weeks then we're golden.

 

[mrchariybrown]



Not sure about why goblet/lunges are okay for her knee but she tells me that's what it is. She's had fucked knees for a while so I (and more importantly she) trusts her physical therapist's judgement
Okay, how does this look for her? (She likes to hit the gym 4x/week)
Workout 1: Upper Body Press
Bench Pres:
Shoulder Press
Front/Side Raise
Tricep Pushdown
Workout 2: Upper Body Pull
Lat Pulldown/Assisted Chinup
Bent over Rows
Face Pulls
Bicep Curl
Workout 3: Lower Push
Lunges
Goblet Squat
Leg Press
Single Leg Press
Workout 4: Lower Body: Pull
Stiff Legg Deadlift
Glute Bridges
Hamstring Curls
Planks.

Is there any reason she/you wants to set up to routine as push/pull days?

Nope, not really.
Trying to keep good form on everything I am doing, Good Mornings suck. I don't even know if I'm arching enough.
I do it at work and put hands on my low back, my erectors definitely round, no idea if my back is.
Clean deadlifts went fine yesterday, didn't feel too heavy just taxing on the nervous system. If I hit 405x4x4 in 2 weeks then we're golden.

I find that good mornings go best for me when I keep my back flat and not arched. Arching is going to put your back into a weaker position, much like when you're squatting.

 

[GraphicNovelty]



Is there any reason she/you wants to set up to routine as push/pull days?

No, but she wants to get a lot of the leg exercises in for knee rehab.

Personally, I like giving people push/pull routines because it simplifies programming, but I'm not super tied to it as a setup.

 

[Khayembii Communique]

your pecs are probably tight.

Yeah, I think so, it feels sort of a stretch to get my arms behind the bar so it's probably my pecs.

Nope, not really.
Trying to keep good form on everything I am doing, Good Mornings suck. I don't even know if I'm arching enough.
I do it at work and put hands on my low back, my erectors definitely round, no idea if my back is.
Clean deadlifts went fine yesterday, didn't feel too heavy just taxing on the nervous system. If I hit 405x4x4 in 2 weeks then we're golden.

I remember trying good mornings years ago and I couldn't do them for whatever reason. Just felt unnatural to me.

Have you tried pull-throughs?

 

[knucks]

yes of course, but it's a totally different loading pattern..

 

[knucks]



No, but she wants to get a lot of the leg exercises in for knee rehab.
Personally, I like giving people push/pull routines because it simplifies programming, but I'm not super tied to it as a setup.

Explain to me how she is able to do lunges but cannot squat?

Is she only able to go to the gym 2x week?

 

[knucks]



I find that good mornings go best for me when I keep my back flat and not arched. Arching is going to put your back into a weaker position, much like when you're squatting.

eh, arched and flat is the same for me LOL

 

[GraphicNovelty]

i think it's about her having control over the way she balances the weight so it doesn't hurt her knees. Also, it's about not using too much weight at once (racking a smaller barbell isn't easy for her). I should've mentioned that they're DB lunges/goblet squats.

But back squats hurt her--she's done them before, likes doing them, and wants to do them, but is listening to her body. It's not about her being a wuss/lazy.

She goes to the gym 4x a week.

 

[knucks]

Not saying she's a wuss or is lazy - I don't know anything about the condition except that I'd imagine keeping her shins vertical would reduce the pain? Tell me if that's true.

 

[GraphicNovelty]

Yeah. It's more about not overloading/injuring herself

she says she looks like this when she squats: http://primalhealthyfit.com/wp-content/uploads/2011/09/squat3.gif

 

[knucks]



Yeah. It's more about not overloading/injuring herself
she says she looks like this when she squats: http://primalhealthyfit.com/wp-content/uploads/2011/09/squat3.gif

That may just be how she squats - long legs would lead to that. Lack of dorsiflexion would as well, but I don't know if she has to keep shins vertical? Without seeing exactly what she looks like when she does stuff like reverse lunge and goblet squats, I cannot say.

If she looks like this when she goblet squats

then there is no reason she cannot do a regular back squat..

If taking the weight from the front to the back totally changes the way she squats, then she has hip issues, ankle issues, weak core, etc.

 

[GraphicNovelty]

I sent her your post. She's convinced haha.

She only goblet squats 30's because she doesn't want to push too hard. She'll start back squatting when she feels she can handle that weight.