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Graham's Girls
- Thread starter The Hamburgler
- Start date
The Hamburgler
Spotter Loader
lol nah I'll save that for my cousin and his friends.
apparently a few have been asking if they can come down to train so hoepfully i will have a few more victims soon
apparently a few have been asking if they can come down to train so hoepfully i will have a few more victims soon
The Hamburgler
Spotter Loader
Emma again this afternoon
Goblet Squats
10kg x 10
BB Zercher Squat
20kg x 5
30kg x 5
32.5kg x 5
35kg x 5
37.5kg x 5
40kg x 5 easy
KB/DB Overhead Press
4kg x 10
5.5kg x 10
8kg x 10
10kg x 7
BB Romanian Deadlift
45kg x 8
55kg x 8
65kg x 8
75kg x 8
Seated Band Row
blue x 8 x 3
ss Band Lat Pulldown
red x 10 x 3
KB Swings
24kg x 10 x 3
Goblet Squats
10kg x 10
BB Zercher Squat
20kg x 5
30kg x 5
32.5kg x 5
35kg x 5
37.5kg x 5
40kg x 5 easy
KB/DB Overhead Press
4kg x 10
5.5kg x 10
8kg x 10
10kg x 7
BB Romanian Deadlift
45kg x 8
55kg x 8
65kg x 8
75kg x 8
Seated Band Row
blue x 8 x 3
ss Band Lat Pulldown
red x 10 x 3
KB Swings
24kg x 10 x 3
0ni
Registered Rustler
These are such a good exercise, I can use about 1.5x my max squat on these but I'm always afraid of doing it if other people are in the gym lol
The Hamburgler
Spotter Loader
Yeah you'll get some odds looks for sure lol.
Which is a shame cos it really is awesome.
If every girl knew how awesome it was, and weren't self conscious, they would be doing it
Which is a shame cos it really is awesome.
If every girl knew how awesome it was, and weren't self conscious, they would be doing it
The Hamburgler
Spotter Loader
Almost forgot that she came in again tonight lol
Partial BB Pulls
off 21cm mats
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 2
BB Thrusters
15kg x 10
20kg x 10
22.5kg x 10
25kg x 6
22.5kg x 10
BB Good Mornings
22.5kg x 10
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
Band Lat Pulldown
red x 12 x 3
ss Seated Band Row
blue x 8 x 3
Prone Bridge
10kg x 30" x 2
10kg x 20"
Partial BB Pulls
off 21cm mats
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 2
BB Thrusters
15kg x 10
20kg x 10
22.5kg x 10
25kg x 6
22.5kg x 10
BB Good Mornings
22.5kg x 10
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
Band Lat Pulldown
red x 12 x 3
ss Seated Band Row
blue x 8 x 3
Prone Bridge
10kg x 30" x 2
10kg x 20"
The Hamburgler
Spotter Loader
Emma came in tonight and trained with newbie Trav (the boyfriend of a girl down the road).
They pretty much did the same thing which for Emma was
Goblet Squat
8kg x 8
Zercher Squat
20kg x 5
35kg x 5
37.5kg x 5
40kg x 5
42.5kg x 5
45kg x 5
47.5kg x 5
50kg x 5
which I am only just now realising she wasn't meant to go above 45kg lol
BB Romanian Deadlift
40kg x 8
60kg x 12 x 3
Hip Thrusters
medium band x 15 x 3
band weight is anywhere up to 40kg I would say, maybe a fraction less
Prone Bridge
10kg x 30" x 3
They pretty much did the same thing which for Emma was
Goblet Squat
8kg x 8
Zercher Squat
20kg x 5
35kg x 5
37.5kg x 5
40kg x 5
42.5kg x 5
45kg x 5
47.5kg x 5
50kg x 5
which I am only just now realising she wasn't meant to go above 45kg lol
BB Romanian Deadlift
40kg x 8
60kg x 12 x 3
Hip Thrusters
medium band x 15 x 3
band weight is anywhere up to 40kg I would say, maybe a fraction less
Prone Bridge
10kg x 30" x 3
The Hamburgler
Spotter Loader
Last night Emma benched 30kgx5x5, DB benched 12.5kgx10x3, did some rows and pulldowns with bands, DB press 8kgx10x2 8kgx8, band pull aparts and battle ropes
The Hamburgler
Spotter Loader
Emma came in again after her massage course. I think it was her last lesson.
BB Deadlft
40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 1
90kg x 1
95kg x 1
and finally . . .
[ame=http://www.youtube.com/watch?v=RVAZNS3l5QM]Emma pulls 100kg - YouTube[/ame]
Hip Thrusters
with added ROM (back on bench)
medium band x 10 x 3
BB Romanian Deadlift
60kg x 15 x 3
Prone Bridge
15kg x 30" x 3
BB Deadlft
40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 1
90kg x 1
95kg x 1
and finally . . .
[ame=http://www.youtube.com/watch?v=RVAZNS3l5QM]Emma pulls 100kg - YouTube[/ame]
Hip Thrusters
with added ROM (back on bench)
medium band x 10 x 3
BB Romanian Deadlift
60kg x 15 x 3
Prone Bridge
15kg x 30" x 3
The Hamburgler
Spotter Loader
[ame=http://www.youtube.com/watch?v=wCnv6Hvv2hQ]Emma squats 80kgx1 - YouTube[/ame]
The Hamburgler
Spotter Loader
I had never seen her squat below parallel before last night so I was pleasantly surprised!
Goosey
.
I've never really understood the need to stand behind the squatter and squat with them.
I think a far more effective method is, if you need to support the lifter, is to stand behind the squatter while holding on to the bar lightly with both hands.
If one is going to squat maximum weight for one rep, one needs to practice dumping the bar.
I think a far more effective method is, if you need to support the lifter, is to stand behind the squatter while holding on to the bar lightly with both hands.
If one is going to squat maximum weight for one rep, one needs to practice dumping the bar.
RyanF
Member
Depending on how she feels about you, that could be a very motivating spotting position to get the weight up so you don't cop a feel....or a very motivating spotting position to not push so hard and ensure the receiving of a feel. Use this information as you will.
(Also, good job to her).
(Also, good job to her).
The Hamburgler
Spotter Loader
If I can get down to the truck people this week I will be able to set up the safety slings properly.
That way I can be lazy and not do any spotting
That way I can be lazy and not do any spotting
The Hamburgler
Spotter Loader
Emma competed at ProRaw today
She went:
Squat
80
92,5 x
92,5
The 3rd lift was better than the first so idk what happened there lol
Bench
45
52,5 x
52,5 x
Deadlift
90
102,5
107,5
245kg total
I think she has the 52,5 bench in her which would had meant a 250 total plus another 10 maybe on squat and 5 on deadlift
She went:
Squat
80
92,5 x
92,5
The 3rd lift was better than the first so idk what happened there lol
Bench
45
52,5 x
52,5 x
Deadlift
90
102,5
107,5
245kg total
I think she has the 52,5 bench in her which would had meant a 250 total plus another 10 maybe on squat and 5 on deadlift
The Hamburgler
Spotter Loader
First session back for Emma after ProRaw
She's been having hip issues since moving her squat stance out so we're giving it a few weeks then working back up from the bar
Romanian Deadlifts
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
Db bench press
8s x 10
10s x 10
12.5s x 10
12.5s x 25
8s x 30
Ghr
Bw x 8 x 3
Assisted pull ups
Monster x 10
Heavy x 6
Heavy x 4
Band pulldowns
Mini x 20 x 2
She's been having hip issues since moving her squat stance out so we're giving it a few weeks then working back up from the bar
Romanian Deadlifts
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
Db bench press
8s x 10
10s x 10
12.5s x 10
12.5s x 25
8s x 30
Ghr
Bw x 8 x 3
Assisted pull ups
Monster x 10
Heavy x 6
Heavy x 4
Band pulldowns
Mini x 20 x 2
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