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Old 12-21-2011, 07:00 PM   #101
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Default Wednesday, December 21, 2011

5/3/1 - Cycle 2 - Week 1

Had my son helping me put on plates and cheering me on...

Trap Bar Deadlifts
155 lbs x 5
190 lbs x 5
230 lbs x 5
250 lbs x 5
285 lbs x 5
325 lbs x 20 reps

Stiff-leg Deadlifts
145 lbs x 5
225 lbs x 5
315 lbs x 5
335 lbs x 5 reps

Light Squats - 14" Box
200 lbs x 10
200 lbs x 10
200 lbs x 10 reps

Prowler Pushes
125 lbs x 20 yards up and back
170 lbs x 20 yards up and back
215 lbs x 20 yards up and back
235 lbs x 20 yards up and back
235 lbs x 20 yards up and back

Notes:
Oh my goodness, I didn't want to let my boy down and I wanted to show him what good effort was. I told him I'd try to get 15 reps on the Trap Bar and ended up getting 20 reps. I was shaking like a leaf but I think I had some more in me, but I wasn't in the mood to find out...lol

The Prowler was a kick. My son ran along side me shouting at me to push HARDER! He was having delusions of coaching football I think.

To finish it all off, my son was begging me to try the deadlifts. So I loaded on the 25s and let him pick it up slowly, coaching his form the whole way. He picked it up so easily I let him try it with a 45 lb plate on each side. He stood up with 135 lbs like it was made of plastic, and with perfect form to boot. Pretty sweet for a 10 year old boy. He wanted to lift more but I told him "NO!!! Not until you can give me 50 perfect bodyweight squats." He has a goal now
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Old 12-21-2011, 07:02 PM   #102
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Excellent. Didn't expect to see a 20 spot.

Curious to see how fast he accomplishes his new mission.
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Old 12-21-2011, 07:06 PM   #103
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Originally Posted by BendtheBar View Post
Excellent. Didn't expect to see a 20 spot.
I didn't either, not on my first session. But I had motivation.

Quote:
Originally Posted by BendtheBar View Post
Curious to see how fast he accomplishes his new mission.
It'll be interesting. He's at 30 reps right now. I'm not in any hurry to get him under the bar, but I might reward him after 50 reps with an occasional set with the Trap Bar to make him feel good.
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Old 12-22-2011, 10:25 AM   #104
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awesome work. that's a dynamic relationship the two of you have working for you both.
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Old 12-22-2011, 11:01 AM   #105
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awesome work. that's a dynamic relationship the two of you have working for you both.
Thanks Tank. I'd like to think I'm motivating him, but the truth is he's absolutely in love with football and wants to improve. It has little to do with me but I'll take what I can get. Hopefully I'll instill progression on the basics as the main focus and he'll see the improvements before his silly friends introduce him to concentration curls and triceps kick-backs for the gunz. Even at 10 years old he's being introduced to this silly stuff by his friends at school.
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Old 12-22-2011, 11:06 AM   #106
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Originally Posted by Off Road View Post
Thanks Tank. I'd like to think I'm motivating him, but the truth is he's absolutely in love with football and wants to improve. It has little to do with me but I'll take what I can get. Hopefully I'll instill progression on the basics as the main focus and he'll see the improvements before his silly friends introduce him to concentration curls and triceps kick-backs for the gunz. Even at 10 years old he's being introduced to this silly stuff by his friends at school.
Awesome session OR and, hopefully, he'll at least have a better foundation of knowledge that he can fall back on, from you, instead of listening to them.
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Old 12-22-2011, 11:08 AM   #107
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Originally Posted by Off Road View Post
I didn't either, not on my first session. But I had motivation.

It'll be interesting. He's at 30 reps right now. I'm not in any hurry to get him under the bar, but I might reward him after 50 reps with an occasional set with the Trap Bar to make him feel good.
You know I think the trap bar might be a great place to start, now that you mention it. I think I would rather have my 12 year old playing with that occasionally than deads or squads.
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Old 12-22-2011, 11:12 AM   #108
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Originally Posted by Off Road View Post
To finish it all off, my son was begging me to try the deadlifts. So I loaded on the 25s and let him pick it up slowly, coaching his form the whole way. He picked it up so easily I let him try it with a 45 lb plate on each side. He stood up with 135 lbs like it was made of plastic, and with perfect form to boot. Pretty sweet for a 10 year old boy. He wanted to lift more but I told him "NO!!! Not until you can give me 50 perfect bodyweight squats." He has a goal now
Okay, so now I feel weak
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Old 12-22-2011, 11:19 AM   #109
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Originally Posted by 5kgLifter View Post
Awesome session OR and, hopefully, he'll at least have a better foundation of knowledge that he can fall back on, from you, instead of listening to them.
I'm brainwashing him early. The other night we were watching TV and somebody mentioned taking one step back and two steps forward. My son says, "Just like our workouts Daddy."

Quote:
Originally Posted by BendtheBar View Post
You know I think the trap bar might be a great place to start, now that you mention it. I think I would rather have my 12 year old playing with that occasionally than deads or squads.
I completely agree. The Trap Bar is a great lift to start with. The oly really tough part to watch out for is at the top there is less stabilization due to the openness of the bar. Gotta watch that they stay stable at lockout.

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Originally Posted by 5kgLifter View Post
Okay, so now I feel weak
Don't forget that my son is a giant kid. Only 10 years old and he's already 5'-5" tall and weighs 150 lbs. My wife has great genetics on her side. My nephew (his cousin) is 6'-4" tall and weighs 300 lbs, and competes in Strongman stuff. At only 21 years old he emberasses me on every lift.
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Old 12-22-2011, 11:22 AM   #110
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Don't forget that my son is a giant kid. Only 10 years old and he's already 5'-5" tall and weighs 150 lbs. My wife has great genetics on her side. My nephew (his cousin) is 6'-4" tall and weighs 300 lbs, and competes in Strongman stuff. At only 21 years old he emberasses me on every lift.
I feel much better now, he's taller and heavier than me at 46y/o Even so though, he has great future potential with lifts like that at his current age.
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