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Bill and Melly try LP
I've taken on a married couple for online coaching. This is a couple from my old church, and the wife (Melly/Melissa) briefly attended my undergraduate theology school. So, it's all still friends-and-family for me.
Bill and Melly are interesting to me because they have some experience in bootcamp-style, sweat-it-out workouts, but zero barbell experience. They both hope to lose weight while getting stronger; I'll try to accommodate that to the best of my ability.
Bill:
Age: 45
Sex: Male
Height: 75 inches
Weight: 268lbs
Melly:
Age: 36
Sex: Female
Height: 65 inches
Weight: 168lbs
Right now, they've done two sessions: An assessment, and a regular LP session. They are gym newbies entirely, so they made lots of mistakes: Their deadlifts, they didn't know what bumper plates were (I swear I explained it to them), so they deadlifted tiny weights from the floor. On press, Melly backed into the rack so she could face the mirror. On squat, in session one they were both solidly high-bar. You know, the usual rookie mistakes. But they were able to add stress for session two (either through load or volume) so it's all to the good.
I'm keeping my usual modification of going dual-upper-body on all sessions, right up until I can't.
LP: W1D1
Bill:
SQT 55x5
BNC 65x5
PRS 55x5
DLT 75x1
Melly:
SQT 75x5
BNC 55x5
PRS 55x2
DLT 75x5
Some wupses there.
W1D2
Bill:
SQT 65x5x3
BNC 65x5x3
PRS 55x5x3
DLT 95x5
Melly:
SQT 55x5x3
BNC 45x5x3 (mis-load)
PRS 55x5x2, 55x2 (oops, mis-load)
DLT 85x5
Good work so far. Many form deficiencies, and some rookie mis-loads, but the weights are light enough right now that I can fix stuff piecemeal while adding some weight.
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W1D3
Bill:
SQT 80x5x3
BNC 75x5x3
PRS 65x5x3
DLT 115x5
Melly:
SQT 65x5x3
BNC 50x5x3
PRS 50x5x3
DLT 95x5
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Week 2 Weigh-in:
Bill: 268 lbs (+0 week, +0 total)
Melly: 164 lbs (-4 week, -4 total)
Too early to spot any data trends here. I'm tempted to tell Melly to trend her eating up slightly so she doesn't lose too fast, but in week 1 that could all be water, so ... gonna shut up and watch.
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W2D1
Bill:
SQT 95x5x3
BNC 75x5x3
PRS 70x5x3
DLT 125x5
Melly:
SQT 75x5x3
BNC 65x5x3
PRS 55x5x3
DLT 95x5
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W2D2
Bill:
SQT 105x5x3
BNC 85x5x3
PRS 75x5x3
DLT 150x5
Melly:
SQT 80x5x3
BNC 70x5x3
PRS 55x5x3
DLT 100x5
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W2D3
Bill:
SQT 115x5x3
BNC 95x5x3
PRS 80x5x3
DLT 160x5
Melly:
SQT 85x5x3
BNC 75x5x3
PRS off
DLT 105x5
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W3D1
Bill:
SQT 125x5x3
BNC 105x5x3
PRS 85x5, 5, 3
DLT 170x5
Melly:
SQT 90x5x3
PRS 60x5x3
BNC off
DLT 110x5
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Bodyweight:
Melly 167 (-1)
Bill 270 (+2)
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W3D2
Bill:
SQT 135x5x3
BNC 115x5, 5, 3
PRS off
DLT not conducted
Melly:
SQT 100x5x3
BNC 80x5, 4, 5
PRS off
DLT 125x5
Last edited by Geoff Bischoff; 07-31-2021 at 07:38 PM.
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W3D3
Bill:
SQT 140x5x3
BNC off
PRS 90x5, 70x5x3
DLT 185x5
Melly:
SQT 105x5x3
BNC off
PRS 60x5x3
DLT 135x5
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