Go Away
MuscleHead
- Dec 28, 2011
- 4,935
- 1,057
After reading @schultz1 thread concerning his teenage daughter and her training, I took some of the gems in there and shared them with my wife, who has been strength training for months now.
Saturday we both experienced something amazing, and extremely confusing, while she benched.
She has a bench max of 135 (June 2015) and last Saturday where she was to hit 15 doubles at 60% (85lbs)... She decided to try for as many sets of 8, at 60%, without hitting failure. I was skeptical and told her to try not to hit an RPE of 10 if possible because it was only Week 2 of her program. She's running the same DUP setup I ended a month ago.
I watched as she did 5 sets of 8, then, with the same weight, 10 sets of five, at around an RPE of 8-9 for the last set. She felt great and went on to do accessory work.
Since reading this thread we had discussed upping her volume, especially warm ups... So I'm wondering if her 1RM day from a few months back was set up completely wrong. I had her do something like the bar for 8 x 2, then next jump for 5, then the next for 3 followed by singles until she gassed out. Obviously taking this progression from what men usually look for as max effort warm up, theoretically saving their strength for the top set...
Her 1RM seems way off now! I'm wondering if it's because, in my infinite wisdom, I had her do a typical max effort progression of a few light warm up sets for 8-12, then make jumps with a 5 rep set, then 3, then singles until she was gassed out.
Is the max effort attempt progression different for women?
How voluminous should their warm ups be on a daily basis?
Would they thrive more on a Sheiko-type training program because it hammers reps and the main lifts with less emphasis on isolation work?
I noticed a focus on hip strengthening and upper body work in Schultzy's thread... Anything else that's important to emphasize?
I'm trying to get her to sign up and start a log... It's a slow boil
It would be nice to let this be a thread where people that have experience training as women, with women, and/or people training women can discuss theory, failures and success.
Saturday we both experienced something amazing, and extremely confusing, while she benched.
She has a bench max of 135 (June 2015) and last Saturday where she was to hit 15 doubles at 60% (85lbs)... She decided to try for as many sets of 8, at 60%, without hitting failure. I was skeptical and told her to try not to hit an RPE of 10 if possible because it was only Week 2 of her program. She's running the same DUP setup I ended a month ago.
I watched as she did 5 sets of 8, then, with the same weight, 10 sets of five, at around an RPE of 8-9 for the last set. She felt great and went on to do accessory work.
Since reading this thread we had discussed upping her volume, especially warm ups... So I'm wondering if her 1RM day from a few months back was set up completely wrong. I had her do something like the bar for 8 x 2, then next jump for 5, then the next for 3 followed by singles until she gassed out. Obviously taking this progression from what men usually look for as max effort warm up, theoretically saving their strength for the top set...
Her 1RM seems way off now! I'm wondering if it's because, in my infinite wisdom, I had her do a typical max effort progression of a few light warm up sets for 8-12, then make jumps with a 5 rep set, then 3, then singles until she was gassed out.
Is the max effort attempt progression different for women?
How voluminous should their warm ups be on a daily basis?
Would they thrive more on a Sheiko-type training program because it hammers reps and the main lifts with less emphasis on isolation work?
I noticed a focus on hip strengthening and upper body work in Schultzy's thread... Anything else that's important to emphasize?
I'm trying to get her to sign up and start a log... It's a slow boil
It would be nice to let this be a thread where people that have experience training as women, with women, and/or people training women can discuss theory, failures and success.