Program ideas for the Mrs.

[Mr_Rogers]

I know nothing about programming, which is why I love SS. I just do (or at least try to do) what Rip says. My wife was expressed interest in starting to lift weights in an effort to improve her health, but she doesn't have the time to dedicate to SS so I'm at a loss. By that I mean her job requires her to work 40hrs-60hrs a week and she's a dog instructor most evenings of the week so realistically I'm thinking she'll be able to train for 2 days a week. I know my 2.5 hrs in the basement training aren't convincing her that it's the right program for her. I've been following the women doing SS thread in the nutrition forum to try and gain some ideas on how to proceed at least diet wise for her.

We also have different goals in mind. I'm trying to gain as much weight as she's trying to lose. That said we took "before" pictures of ourselves (and our overweight adopted dog) on the weekend. She's hoping this provides the push she needs to really get her act together (her words, not mine). I do know programs should match end goals and while mine is to gain size and strength, her's isn't.

We have a half rack, two barbells, 305 lbs in weights, 5lb - 75lb adjustable dumbbells and various resistance bands. I've asked in advance if it's okay to post her stats if need be and she's agreed.

I appreciate any advice/suggestions that come my way.

Thanks again.

[Jamie J. Skibicki]

do two days of SS a week (day a and day b). Do 30-50 35 lb swings 2 days a week (you can do this in between other activities. I do mine while making dinner). She could do the swings everyday, but 2 is fine.

Losing weight is mostly diet. How do the two of you eat?

[Mr_Rogers]

do two days of SS a week (day a and day b). Do 30-50 35 lb swings 2 days a week (you can do this in between other activities. I do mine while making dinner). She could do the swings everyday, but 2 is fine.

35lb kettleball swings?

Losing weight is mostly diet. How do the two of you eat?

I try to eat "clean" but a typical day for me is a 600-700 calorie shake and then 6 egg whites and two eggs for breakfast. I'll have some yogurt and a pear for a snack. 1 cup of ground beef, 1/2 sweet potato hash and 2 cups of milk for lunch. For an afternoon snack I'll have 1/2 cup of cottage cheese and carrots. On the way home I'll have an apple and some almonds and another 600-700 calorie shake either when I get home or post-workout depending on the day. For supper I've been trying to have turf and turf with some carbs, a salad and a couple of glasses of milk. Last time I counted it was in the 4,000+ calorie range.

She did weight watchers about a year ago and lost close to 30lbs-40lbs so we know she'll lose weight if she can get back on track. She worked out of town all summer working 80-100 hours a week outside in 30C weather and didn't have the discipline to eat healthy and has gained some, but not all, of the weight back. She's much pickier than I am when it comes to food, but she's been working hard on it the last couple of weeks. She's doing much better now that we're cooking meals for the week on the weekend.

[Jamie J. Skibicki]

Sorry, also forgot about sleep. Sleep is super important. How much sleep do you get.

Kettle bell if you have on, db if you don't. Work up to 150 a day, but don't get super greedy with numbers.

For the love of god, eat the whole egg.

[Mr_Rogers]

I usually get 7-8 while she's usually around 5-6 hours of sleep.

Thanks for clarifying the KB/DB thing.

I'll have to start just getting eggs, a local supplier is dirt cheap and I don't need to be wasting money on egg whites. Looked at groceries for the last month and we spent $1400+.


edit:

Were you thinking something along the lines of:

A
Squat
Bench press
Deadlift
KB/DB swings


B
Squat
Press
Deadlift (for a few sessions then introduce PC)
KB/DB swings

[Jamie J. Skibicki]

" Looked at groceries for the last month and we spent $1400+."

THe fuck?

"she's usually around 5-6 hours of sleep."
Change this, now. The rest is just window dressing otherwise. More specifically, if you need an alarm clock, you aren't getting enough sleep.

I would do the swing on days you don't lift. You can do it on the same day, but then you are talking about a longer session.

[Mr_Rogers]

I have the unfortunate privilege of living in a somewhat isolated area. Groceries are marked up an insane amount here due to the "transportation costs".

She definitely won't want the longer session option. Would it even be possible to split the two days up into four smaller workouts? I was thinking Squat & Bench Press, KB/Swings & DL, day off, Squat & Press, KB Swings & PC. I think she'd be more willing if the sessions were short. Follow the SS rep scheme?

I'll let her know about the more sleep thing too. I'm hoping she'll realize she needs it after her first training couple of training sessions. I know my body did.

[Jamie J. Skibicki]

If you want to split it up I would do

Squat, bench, (maybe some abs)

Deadlift, chins, maybe (maybe some lower back)

Squat, press, dips maybe some abs

PC chins or pull ups maybe some lower back

Do swings as often as you want, but at least two days.

[Mr_Rogers]

Thanks for the input Jamie, I really appreciate it. It gives me with some ideas on how to get her started. I'll probably start her on the 2 day workout scheme and I'll have to make adjustments if she implements some time constraints.

[Jamie J. Skibicki]

If time is an issue, you might try a PTTP set up.

I like deadlift everyday, two alternating upper body presses and two alternating upper body pulls. Everything done for 2 sets of 5. First set of 5 is hard (always leave on rep in the tank) and next set is 90% of that.

So it could look something like
deadlift, press, chin
deadlift, bench, pull up
deadlift, press, chin
deadlift bench, pullup
deadlift, press, chin

Bench, press, side press and dips are good presses
chins, pull ups, rows are good pulls.

THis work is real quick. finish up with some swings and either abs or lower back.