My girls program

[Karky]

So shes been lifting for about 2-3 months doing compound movements, had some good results. Now its time to change the routine, ive helped her some in putting it together, and would like your thoughts.

Her goals are to get stronger and put on some muscle and improve some posture (which has gotten a long way). shes got pretty weak pelvic stabilization, thus the direct pelvic stabilization exercise. Do you think its too early to go as low as 5x5 on the reps? She would also love to be able to do propper pushups and one pullup. any tips on how to progress to these? For pullups ive heard negatives are good and that pulldowns dont really carry over that much. but is 1x5 negative pullups too little? since she cant do one pullup, negatives are pretty hard and i wouldnt want to do something like 3x10 for it, since eventually she would just fall down instead of lowering herself slowly. And i dident want to do negatives instead of pulldowns, since i think she should have a propper vertical pull to match her vertical push (the military press)

Tuesday
RDLs 4x6
Bendt over row 4x6
Pushups on the knees 4x6

Side planks 3x each side
Pelciv stabilization (you lie on your back, knees up to chest, then straighten out the legs in front of you keeping the pelvic stable, dont let that back arch)


Friday:

bulgarian squats 3x8
military press 3x8
pulldowns 3x8

side planks 3x each side
pelvic stabilization


Sunday:

Squats 5x5

Pushups (hands on a bench) 3x3
Face pulls 3x10
Negative pullups 1x5

Any comments appritiated!

 

[Hoss]

IMO, unless she's overweight (and even if she is) you're going to have to train her receuitment patterns. At least, that'll be the quickest way to get her to do a pull up or two. So try to find an assisted pull up machine and keep the reps around 10-12. (<~I know those aren't the numbers an oly lifter such as yourself likes to hear lol)

Also, her intensity shouldn't be balls to the wall yet, so slightly more volume (10 rep count) might be what she should focus on. Keep the 5x5 as a 'secret weapon' lol, for when she begins to level off in her progress.

 

[Karky]

yeah thanks for the input. well, theres no assistend pullup machine in our gym, thats what sucks

When is it time to start lowering the reps to get more strenght and up the intensity? How long of higher reps?

 

[evolution]

yeah thanks for the input. well, theres no assistend pullup machine in our gym, thats what sucks

When is it time to start lowering the reps to get more strenght and up the intensity? How long of higher reps?

She can get someone (you) to assist her on the pull ups. Spend the next month in the 10ish rep range, increase the intensity to the 8ish rep range the following month, and then start working in the 5+ rep range after that.

 

[AJP]

Kinda unrelated...but has she learned a regular bench press, or is there some reason she is only sticking to pushups right now? If the regular bar is too much, there is a lighter bar...and db's...

 

[Karky]

shes been using DBs in her previous program. but since she cant do many pushups, i dont see the reason to start the bench press yet. Besides, pushups are better for posture correcting, it involves the serratus anterrior more, since the scaplulae are free to move.

 

[buzz]

karky she could use a chair for pullups, put the chair under and back slightly she can put her toes on it to take some of the weight.
pressups do a full negative down and use knees on the way up.

 

[Karky]

karky she could use a chair for pullups, put the chair under and back slightly she can put her toes on it to take some of the weight.
pressups do a full negative down and use knees on the way up.

yeah i thought about that too, you could just put the smith low and use it and squat up what you cant pull with your hands.

 

[AJP]

Besides, pushups are better for posture correcting, it involves the serratus anterrior more, since the scaplulae are free to move.

yes, i know.

I had forgotten about the posture part though, i see what you mean.