mab 5/3/1 powerlifting

[mab54]

Originally Posted by BendtheBar

Solid session MAB. Keep charging hard.

Thanks BtB!

Originally Posted by ravimolasaria

superb session MAB ... solid benching ...

Thank you ravi!

Originally Posted by RobMoriRB

looks like a solid Bench session keep it up mate

Thanks Rob!

Originally Posted by BigJosh

Great work mab!

Thanks Josh!

Originally Posted by Jen

Nice work Mab!!

Thank you Jen!

Originally Posted by Mr.Silverback

Lovely bench session Mab, ton of volume here!

Silverback Barbell

Thanks SB, trying to keep the volume up!

My Mom is an RN who has some problems with her shoulder and I was able to convince her she might want to try lifting. So I helped her lift a little tonight and was wondering if anyone had any suggestions on how to help her learn to lift or any programs. Because of time she can only lift two days a week right now.

7/1/12 Mom

Squats
Mostly learning form some nothing, would love some video ideas to help me teach her!

Deadlift
135x5
135x5

Military Press
45x5
45x5
45x5

Bench Press TnG
45x8
45x8
45x8

Dumbbell Curls
??x10
??x10
It was just the empty dumbbell bar so no idea what that weighs.

Notes: She said that afterwards her shoulder, foot injury, and bad knee felt better. She seemed to really enjoy the deadlift.

She plans to workout Tuesday or whenever she feels up to it again. We curled tonight because she said it helped her shoulder a lot.

[BendtheBar]

So I helped her lift a little tonight and was wondering if anyone had any suggestions on how to help her learn to lift or any programs. Because of time she can only lift two days a week right now.

Does she lift at home? I have my wife work out at home. Mostly dumbbell stuff 2x a week:

--Goblet squats
--Lunges
--DB Bench Press
--DB Row
--DB Overhead Press
--DB Curls
--DB Kickbacks
--Sit Ups

I would keep her on something basic for a couple months just so she develops a routine and gets used to working with resistance. Re-assess from there. Odds are her goals won't be to become Mrs. Olympic, so something simple like this can serve her well for a long time.

[mab54]

Originally Posted by BendtheBar

Does she lift at home? I have my wife work out at home. Mostly dumbbell stuff 2x a week:

--Goblet squats
--Lunges
--DB Bench Press
--DB Row
--DB Overhead Press
--DB Curls
--DB Kickbacks
--Sit Ups

I would keep her on something basic for a couple months just so she develops a routine and gets used to working with resistance. Re-assess from there. Odds are her goals won't be to become Mrs. Olympic, so something simple like this can serve her well for a long time.

Thanks BtB, we workout at home and really only use the barbell. We have dumbbells but they aren't exactly "good" so I don't want her to risk one of the sides coming off like they did me.

She says she wants to bench press and deadlift just to show off at work. She has already set a goal of 300lbs deadlift by new years. I'm having trouble teaching her the squat so I'm going to try bodyweight for awhile just to get her in the groove then go to her holding plate then to a bar.

She has a few injuries so not sure about lunges but going to add dbrows and maybe kickbacks. Thanks again for the ideas.

7/2/12

Deadlift
515x4 belt/strapless
455x6 beltless/strap

Squats
385x1
385x1
385x1
385x1
385x1
255x20

Walk
3 Miles

Notes: Felt great with deadlifts was just to tired to finish that set of ten. Added the extra squat volume for fun, starting light and going to build up over the weeks.

[markievicz]

Originally Posted by mab54

Deadlift
515x4 belt/strapless
455x6 beltless/strap

Squats
385x1
385x1
385x1
385x1
385x1
255x20

great work mab, those deads are great work , and that 20 repper after all the heavy work is awesome...

when is your next planned competition?

[BendtheBar]

Great work MAB! I hope someday we can compete together. You are a beast.

[mab54]

Originally Posted by markievicz

great work mab, those deads are great work , and that 20 repper after all the heavy work is awesome...

when is your next planned competition?

Thank you very much Mark means a lot! I don't really have a next competition, I just don't feel ready right now.

Originally Posted by BendtheBar

Great work MAB! I hope someday we can compete together. You are a beast.

Thank you BtB, but you are the true beast. It would also be an honor to compete with you, to bad we live pretty far apart.

7/3/12

Bench Press Pause
315x1
295x1
295x2
295x1
295x2
295x2
295x1 Not very long pause
295x1
295x1 Extra long pause

Poundstone Curl
45x55

Pushups
BWx43
BWx2

Walk
3 Miles

Notes: Singles with bench have been a bear the last few weeks, this one felt a lot harder then it should have. For the first time ever off the chest as been my weakness.

Shoulder started bothering me towards set 7 of bench so didn't do chinups tonight.

Oh and with poundstone curls, never in my life have I wanted to stop a set so badly!

[Mr.Silverback]

Good work Mab...gonna have to look up Poundstone Curl! Sounds interesting

Silverback Barbell

[ravimolasaria]

superb sessions mab ... very nice benching ...

[big_swede]

Strong on the big 3 as always mab!

[mab54]

Originally Posted by Mr.Silverback

Good work Mab...gonna have to look up Poundstone Curl! Sounds interesting

Silverback Barbell

Thanks SB, poundstone curls are awesome never felt such a pump!

Originally Posted by ravimolasaria

superb sessions mab ... very nice benching ...

Thank you Ravi!

Originally Posted by big_swede

Strong on the big 3 as always mab!

Thanks Swede!

7/4/12 Mom

Deadlift
145x5
155x5

Military Press
50x5
50x5
50x5

DB Rows
10x10
10x10

Squats
attempted but knee hurt

Bench Press TnG
55x5
55x5
55x5
55x5

DB Curl
5x10
5x5
5x4

Notes: Her shoulder is feeling much better today after training last time. Her right knee is still a little weak from an old skiing injury.