Geezer's Long March Toward the Elite Sneaking Up On the Finish Line Geezer's Long March Toward the Elite Sneaking Up On the Finish Line - Page 630

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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #6291
    Join Date
    May 2010
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    Murphysboro, IL
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    • starting strength seminar february 2023
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    Hepburn routine with 7 singles @ 90% of 1RM, working up to 10 singles and a backoff set of 5 @ 75% of 1RM.

    Bench Press: 200, 1-1-1-1-1-1-1 and 165 for 5.

    Hammer High Row: 260, 1-1-1-1-11-1-1-1-1-1-1 and 220 for 5.

    Hammer Curls: Sets of 12, 150-155-160.

    Knee and hip flexor stretches, cable dislocates.

    Music: Immigrant Song, Hot Blooded, Dueling Banjos, Here I Go Again, Rescue Me, On the Edge of 17, Unchain My Heart, Hell's Bells, Rock Me Amadeus, Let's Get It Up, Washington Post March, Runaway.

  2. #6292
    Join Date
    May 2010
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    What a night training the Special Olympians! There were a couple of muttonheads by the squat racks using a LOT of weight and squatting badly and unsafely. I decided to not have anyone squat tonight because I didn't want to be within 50 feet of them. We moved over to the bench press. Sure enough, one of them ended up on the floor moaning.

    Several of the lifters were recovering from a basketball game this past weekend where the team they play for won 3rd place. Two others were snowshoeing in the Winter Games the week before. Even so, they all put their best efforts into deadlifts. Their form in this lift continues to improve and Jacob and Jereth knocked out 10 reps and 6 reps respectively on their last sets of what were supposed to be 5 reps. Lena is keeping her shoulders back and Kaydee has improved greatly in keeping her knees from caving inward.

    Even though we didn't squat tonight, I wanted to work with Sheridan to work on her squat form. Some people have problems facing a mirror when they squat, it's not uncommon, and Sheridan is one of them. Unfortunately Legacy, like many gyms, has mirrors all over. Including by the squat racks. So I have had her facing away from the mirrors and walking the bar out forward to get her squat form grooved. You work on one thing at a time and then move on to the next element of what to tune up.

    I explained what I was planning to do and told her to not look at the mirror, but at the chrome strip at the bottom. First with no bar on her back until I was satisfied she had the concept down. Just to be safe, I asked if she had kept her eyes open so it wouldn't compromise her balance. She handled those things just fine, so I had her try squatting with an empty bar on her back. Jereth stayed after to assist and give her some tips as well. Turns out, he's a fair hand at coaching himself. She has improved so much from the start. I wasn't sure she could squat safely at first, but she has come along quite well.

  3. #6293
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    Oct 2014
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    New York
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    Nice work Mark.

  4. #6294
    Join Date
    May 2010
    Location
    Murphysboro, IL
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    31,020

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    starting strength coach development program
    Thanks Jerry. Working with those athletes is tiring but very rewarding.

    Hepburn routine with 7 singles @ 90% of 1RM, working up to 10 singles

    Deadlift: 95-5, 185-3, 255-1, 325-1-1-1-1-1-1-1.

    Hip Belt Squats: 185, 8-8.

    Music: O Fortuna, Rawhide, Back in Black, The Battle (Gladiator), San Quentin Blues, Discombobulate, Working in a Coal Mine, Shaft, Lunatic Fringe, Dream On, My Granddaddy Was a Horse Marine, Black Dog, Round and Round.

    71 minutes average HR 130 BPM @ 87% of MHR.

    Between deadlift sets I noticed a young woman across the way doing squats with pink collars on the bar. Never having seen those in the Rec Center before I walked over and asked if those collars were hers.

    "Why yes they are."

    "Well they bring a nice splash of color to the weight room."

    We both had a chuckle.

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