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Angela Tries LP
Got another Soldier requesting to get strong. Zero barbell experience, and she's been intimidated by gyms her whole life. When all the Army wanted her to do was push-ups, sit-ups, and running, she excelled. Now, a senior NCO, she wants to excel at the ACFT.
She is the smallest human I have attempted to coach so far.
Basics
Sex: F
Height: 63"
Weight: 116
Age: 35, +/- 4 years (I really don't know except that she's north of 30 and south of 40)
W1D1 (20220124)
SQT 85x5x3
PRS 25x5x3
DLT 85x5
Angela has the most easily trained squat I've yet encountered. No prior experience in this case = no bad habits.
Press was awkward for her; we could've gone higher than 25 on day one but it took some work to get the movement close to right.
Deadlift is fairly intuitive for her.
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W1D2 (of 2?)
Senior NCO "morale" PT on Friday at an inopportune time. So we might miss Friday altogether.
SQT 95x5x3
BNC 55x5x3
DLT 105x5
Bench might've been an overreach. After gliding through 35 and 45 to start, 55 was just heavy enough that her bar path suffered some. I think a +5 is still in order, though, once she adapts to today's training. I'll have her on +2.5lbs very quickly though, perhaps even next week.
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W1D3
Silly PT got canceled.
SQT 105x5x3
PRS 35x5x3
DLT 125x5
Press looking better with more practice, thankfully. Angela's belt and shoes came in the mail, but the shoes are too small so she's exchanging them. Worked with the belt today and it seems fairly intuitive to her.
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W2D1
SQT 110x5x3
BNC 60x5x3
DLT 135x5
Last +10 on deads here.
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W3D1
SQT 115x5x3
PRS 40x5x3
DLT 140x5
Last edited by Geoff Bischoff; 02-09-2022 at 09:18 AM.
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W3D2
SQT 120x5x3
These are hitting her hard ... Think I might go double-whammy with 1) 2.5lb jumps (she's only 120lbs size anyway, so half-jumps for half-sized person seem appropriate) AND ALSO top-drop.
BNC 65x5x3
DLT 145x5
Some pinwheeling on these deadlifts. She's got the strength, but technique degrades. I think I'm going to keep going +5, but switch to paired triples.
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W3D3
SQT 122.5x3x5
No top-drop. But yes to microload, and a switch to triples, and she crushed it.
PRS 42.5x5x3
DLT 150x3x2
This looked so much better. Triples it is.
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W4D1
SQT 125x3x5
BNC 67.5x5x3
DLT 155x3x2
Last edited by Geoff Bischoff; 02-15-2022 at 10:57 AM.
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W4D2
SQT 127.5x3x5
PRS 45x5x3
DLT 160x3x2
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Log catch-up:
W4D3
SQT 135x3x5
BNC 70x5x3
DLT 165x3x2
W5D1
SQT 137.5x3x5
PRS 47.5x5x3
DLT 170x3x2
W5D2
SQT 140x3x5
BNC 75x5x3
DLT 175x3x2
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