The Hamburgler
Spotter Loader
As I'm sure some of you are aware, I've got a mini gym in the garage and train a handle full of girls.
Figured I'd start this thread as a way of keeping everyone up to date with how they're going without having to go through the other garbage in my training thread
Due to time constraints I currently only have the 4 female clients:
Leah and Rachel, both single mums in their 30s whom are friends of my mum. Both have had a fair bit of gym experience and picked up all the basic movements quickly (if they didn't know them already) and train 3 times a week - Leah on Monday, Tuesday and Thursday. Rachel on Tuesday, Thursday and Saturday.
Emma, interested in running, got sent back to me by my physio (after I told her to see him) with the instructions of giving her more ass muscles and core strength. She'd been having problems with her knee and is missing a ligament in both her right foot and knee. Not much gym experience and naturally pretty weak/unco. She's in her mid-20s and trains Mon/Fri
Then there's Ash who is 18, probably the naturally strongest of them all but also the least mobile and most injury prone. She's got f*cked ankles from basketball so it'll be ages (if ever) before she can do a full depth squat of any description, has stupidly tight hamstrings/glutes/back and tore the rotator cuff muscles in her left shoulder in a car crash 2ish months ago. She plays girls footy and normally leaves training early on Tuesdays and occasionally Thursdays to train.
Not going to go through the entire back catalogue of what they've done with me unless someone asks, but this is what's gone on this month:
Saturday 4/6
Rachel squatted 60kgx1 and 45kgx10, benched 25kg for 2x10, trap bar deadlifted 77kg for 5x5 then did some swings and KB RDLs
Ash came in the afternoon (didn't have football this week) for her first session and squatted 82kgx6 to my bench with the safety squat bar (her shoulders don't allow her to use a straight BB). Did BB floor press with 22.5kg for 8s, trap bar deadlifted 107kgx1, did some assisted chins, swings, single arm o/h press and KB RDLs.
Mon 6/6
Leah squatted 45kg for 2x20, did 30 incline push ups, KB RDL 2x20 w/32kg, o/h BB presses, DB rows and swings
Emma did box squats to parallel with 30kg for sets of 8, single arm o/h press with 7.5kg for 8s, RDL's with 40kg for 2x20, KB Cannonballs with 32kg and 28kg, Lying Russian Twists and timed KB swings
Tues 7/6
Leah and Rachel did KB circuits together
Ash did KB Swings with 20kg, more floor press with bb and kbs and some shoulder rehab exercises
Thurs 9/6
Leah did 19 reps in 2'00" doing 56kg UDLs then 30 reps off the floor. She BB benched 30kgx13 (she actually looks more comfortable benching with DBs/KBs than a BB) then did a couple of KB complexes and circuits, finishing off with some ab rollouts using the double wheel
Rachel hurt her knee playing dodgeball at work (she does after school care) so we just squatted to the bench (about 2" ROM for her lol). She did a set of 85kg for 5, then did some single arm o/h presses, BB Romanian deadlifts with 50kg and some benching (30kgx7, 35kgx2).
Ash did bench squats, single arm o/h pressing, hip thrusters/bridges, assisted chins and external rotation exercises for her shoulder
Fri 10/6
Emma did UDLs with 48kg, thrusters with 10kg and 8kg, bench press with just the bar, DB rows and KB swings with 16kg
Sat 11/6
Rachel trap bar deadlifted 97kgx3, 67kgx10, did Thrusters with 12kg and 10kg, KB swings with 24kg, DB bench and DB row
Mon 13/6
Leah did GVT 10x10 Thrusters with 4kg, Cannonballs with 24kg, DB bench with 12.5kg. She finished off doing 5x20 swings with 14kg and some ab rollouts
Emma did box squats with 32.5kg, single arm o/h press, 2x20 RDLs with 42.5kg, push ups on her knees, BB rows and held the prone bridge for 1'00"
Tues 14/6
Rachel was busy tonight so Leah came in by herself and paid the price lol. She did Markos' Kleenex and Swinging Sixties complex.
The Kleenex is 8kg Thrusters x10, 12kg Cannonballs x10, 32kg Deadlift x10, 12kg Swings x10 done 3 times, and Swinging Sixties is 8kg Thrusters x20, 12kg Cannonballs x20, 12kg Swings x20 done 6 times.
Ash hurt her fingers at footy and couldn't hold anything so she did hip thrusters against a band, some zercher squats and about 20 minutes of PNF stretching.
Wed 15/6
No tafe tonight so Emma did an extra session
Did 56kg UDLs for sets of 6,6 and 12, KB thrusters with 10kg, bench press, DB row and swings with 20kg
Thur 16/6
Leah did the Kleenex circuit in 7'15", Box squatted 50kgx7- she has a habit of her right knee collapsing in as she squats, even BW, so we did a few sets with 30kg really focussing on pushing the knees out. She attempted 10x10 doing 10kg DB o/h presses and missed a few sets, but completed 10x10 doing 40kg KB deads
Mon 20/6
Leah trap bar deadlifted 107kgx1, 67kgx8 then did some self assisted Nordic H'string curls, back extensions, KB swings, Lying Twists and Ab rollouts
Emma did box squats with 35kg, single arm o/h pressing, RDLs with 45kg, push ups, BB row and side bridges for 1'00" ea side
Tues 21/6
Leah and Rachel did a 'bench and arms' session lol.
They did BB bench with 25kgx3rx8s using varying grips, and every rep paused, KB bench with 12kg for a warm up set of 15 then a max set of 26 reps. DB rows, triceps extensions, BB curls, rear delt work before doing 10x10 Cannonballs with 28kg.
Ash came in after and did swings with 20kg, BB close grip bench with the bar, slightly modified Bulgarian split squats, trap bar shrugs ss w/band pull aparts and finally some KB deadlifts with 56kg. Normally she complains any deadlifting gives her a sore back but said the KB was fine, so we tried a sumo stance with the BB (just 40kg) and even though she said it felt funny it didn't hurt her back like conventional.
Figured I'd start this thread as a way of keeping everyone up to date with how they're going without having to go through the other garbage in my training thread
Due to time constraints I currently only have the 4 female clients:
Leah and Rachel, both single mums in their 30s whom are friends of my mum. Both have had a fair bit of gym experience and picked up all the basic movements quickly (if they didn't know them already) and train 3 times a week - Leah on Monday, Tuesday and Thursday. Rachel on Tuesday, Thursday and Saturday.
Emma, interested in running, got sent back to me by my physio (after I told her to see him) with the instructions of giving her more ass muscles and core strength. She'd been having problems with her knee and is missing a ligament in both her right foot and knee. Not much gym experience and naturally pretty weak/unco. She's in her mid-20s and trains Mon/Fri
Then there's Ash who is 18, probably the naturally strongest of them all but also the least mobile and most injury prone. She's got f*cked ankles from basketball so it'll be ages (if ever) before she can do a full depth squat of any description, has stupidly tight hamstrings/glutes/back and tore the rotator cuff muscles in her left shoulder in a car crash 2ish months ago. She plays girls footy and normally leaves training early on Tuesdays and occasionally Thursdays to train.
Not going to go through the entire back catalogue of what they've done with me unless someone asks, but this is what's gone on this month:
Saturday 4/6
Rachel squatted 60kgx1 and 45kgx10, benched 25kg for 2x10, trap bar deadlifted 77kg for 5x5 then did some swings and KB RDLs
Ash came in the afternoon (didn't have football this week) for her first session and squatted 82kgx6 to my bench with the safety squat bar (her shoulders don't allow her to use a straight BB). Did BB floor press with 22.5kg for 8s, trap bar deadlifted 107kgx1, did some assisted chins, swings, single arm o/h press and KB RDLs.
Mon 6/6
Leah squatted 45kg for 2x20, did 30 incline push ups, KB RDL 2x20 w/32kg, o/h BB presses, DB rows and swings
Emma did box squats to parallel with 30kg for sets of 8, single arm o/h press with 7.5kg for 8s, RDL's with 40kg for 2x20, KB Cannonballs with 32kg and 28kg, Lying Russian Twists and timed KB swings
Tues 7/6
Leah and Rachel did KB circuits together
Ash did KB Swings with 20kg, more floor press with bb and kbs and some shoulder rehab exercises
Thurs 9/6
Leah did 19 reps in 2'00" doing 56kg UDLs then 30 reps off the floor. She BB benched 30kgx13 (she actually looks more comfortable benching with DBs/KBs than a BB) then did a couple of KB complexes and circuits, finishing off with some ab rollouts using the double wheel
Rachel hurt her knee playing dodgeball at work (she does after school care) so we just squatted to the bench (about 2" ROM for her lol). She did a set of 85kg for 5, then did some single arm o/h presses, BB Romanian deadlifts with 50kg and some benching (30kgx7, 35kgx2).
Ash did bench squats, single arm o/h pressing, hip thrusters/bridges, assisted chins and external rotation exercises for her shoulder
Fri 10/6
Emma did UDLs with 48kg, thrusters with 10kg and 8kg, bench press with just the bar, DB rows and KB swings with 16kg
Sat 11/6
Rachel trap bar deadlifted 97kgx3, 67kgx10, did Thrusters with 12kg and 10kg, KB swings with 24kg, DB bench and DB row
Mon 13/6
Leah did GVT 10x10 Thrusters with 4kg, Cannonballs with 24kg, DB bench with 12.5kg. She finished off doing 5x20 swings with 14kg and some ab rollouts
Emma did box squats with 32.5kg, single arm o/h press, 2x20 RDLs with 42.5kg, push ups on her knees, BB rows and held the prone bridge for 1'00"
Tues 14/6
Rachel was busy tonight so Leah came in by herself and paid the price lol. She did Markos' Kleenex and Swinging Sixties complex.
The Kleenex is 8kg Thrusters x10, 12kg Cannonballs x10, 32kg Deadlift x10, 12kg Swings x10 done 3 times, and Swinging Sixties is 8kg Thrusters x20, 12kg Cannonballs x20, 12kg Swings x20 done 6 times.
Ash hurt her fingers at footy and couldn't hold anything so she did hip thrusters against a band, some zercher squats and about 20 minutes of PNF stretching.
Wed 15/6
No tafe tonight so Emma did an extra session
Did 56kg UDLs for sets of 6,6 and 12, KB thrusters with 10kg, bench press, DB row and swings with 20kg
Thur 16/6
Leah did the Kleenex circuit in 7'15", Box squatted 50kgx7- she has a habit of her right knee collapsing in as she squats, even BW, so we did a few sets with 30kg really focussing on pushing the knees out. She attempted 10x10 doing 10kg DB o/h presses and missed a few sets, but completed 10x10 doing 40kg KB deads
Mon 20/6
Leah trap bar deadlifted 107kgx1, 67kgx8 then did some self assisted Nordic H'string curls, back extensions, KB swings, Lying Twists and Ab rollouts
Emma did box squats with 35kg, single arm o/h pressing, RDLs with 45kg, push ups, BB row and side bridges for 1'00" ea side
Tues 21/6
Leah and Rachel did a 'bench and arms' session lol.
They did BB bench with 25kgx3rx8s using varying grips, and every rep paused, KB bench with 12kg for a warm up set of 15 then a max set of 26 reps. DB rows, triceps extensions, BB curls, rear delt work before doing 10x10 Cannonballs with 28kg.
Ash came in after and did swings with 20kg, BB close grip bench with the bar, slightly modified Bulgarian split squats, trap bar shrugs ss w/band pull aparts and finally some KB deadlifts with 56kg. Normally she complains any deadlifting gives her a sore back but said the KB was fine, so we tried a sumo stance with the BB (just 40kg) and even though she said it felt funny it didn't hurt her back like conventional.
