Danco's Beginner Training Program - Page 7 - Ausbb

Kyle Aaron · 11-03-2010, 11:48 AM

The recommended regular stretches are the QL stretch - to loosen up the left, and help postworkout recovery of this part you're not used to using - and the lower back rotation stretch - same again.

The lower back rotation stretch is where you lie on your back, pull one leg up, and pull the knee across your body level with your hip. That stretches your lower back.

You are probably mixing it up with the glute max and mede stretches I gave you. Those are where you lie back, bring one foot up like you're crossing your leg, and then we push the leg towards your shoulder for glute max, or opposite shoulder for glute mede.

In a partner stretch, this guy's left leg would be on the ground straight out.

We gave you glute max and mede stretches after your workout because your glutes hadn't been worked hard before, that was to help recovery.

Now you see why people need more than one session to figure things out

Danco · 12-03-2010, 02:42 PM

Yup, now i get ya, lol.
Gimme another month or two and i'll know exactly what you're talkin bout anyway

Danco · 13-03-2010, 06:54 PM

Ok, here's todays session, still keeping it lightish to maintain my form. Not feeling as much pain in my lower back now, which is good

Either that or my form isn't right again :/ Lol.

SQUATS:

Bar x 1 x 10
35kg x 1 x 10
45kg x 1 x 10
55kg x 1 x 10

DEADLIFTS:

55kg x 1 x 8
65kg x 3 x 8

M.P:

25kg x 1 x 8
35kg x 3 x 8

WEIGHTED WALK:

30kg ~ 50 meters each shoulder
50kg ~ 80 meters each shoulder

SIDE BRACE:

3 second hold x 10

Followed by all the streches

Kyle Aaron · 13-03-2010, 07:21 PM

Arse back, brace, squeeze glutes, push through heels.

Well done, keep going.

Danco · 18-03-2010, 09:22 PM

Thanks Kyle

15/03/10

SQUATS:

35kg x 1 x 10
45kg x 1 x 10
55kg x 3 x 10

BENCH:

60kg x 1 x 8
70kg x 1 x 8
80kg x 1 x 7
80kg x 1 x 6
80kg x 1 x 5

BENT ROW:

25kg x 1 x 8
35kg x 1 x 8
45kg x 3 x 8

STRETCHES

Danco · 18-03-2010, 09:25 PM

18/3/10

SQUATS:

45kg x 1 x 10
55kg x 1 x 10
55kg x 1 x 20

DEADLIFTS:

65kg x 1 x 8
75kg x 3 x 8

M.P:

25kg x 1 x 8
35kg x 3 x 8

WEIGHTED WALK:

30kg
50kg (opened garage door and went out the driveway, made for a better walk)

SIDE BRACE:

3 seconds hold x 10 (Is there anything i can do instead of this? It seems to put a bit of pressure on my shoulder, and being my right side, my right shoulder is the one that seldomly gives me issues)

STRETCHES

Kyle Aaron · 18-03-2010, 10:44 PM

Make sure shoulders are square - with the side brace, people will collapse their supporting shoulder into their neck, and this causes them pain. It's all part of the Effort Neck Syndrome, we see it in every exercise.

If it's square and there's still tension then you probably need to stretch your upper trapezius or something, that gets tights on office workers. That plus a tablespoon of cement daily should sort things out.

Couldn't say more without seeing it in person, but those are the most common issues.

Danco · 22-03-2010, 08:47 PM

Cheers, i'll keep an eye out for this next session when i do the side brace again. Im pretty sure i don't collapse my shoulder, but i do notice it tenses up a lot to hold me in place, maybe i do just need to stretch it out, but will comment more when i pay more attention to it next session.

Today's session felt pretty good.

22/03/10

SQUATS:

45kg x 1 x 10
55kg x 1 x 10
65kg x 3 x 10

BENCH:

60kg x 1 x 8
70kg x 1 x 8
80kg x 1 x 5
80kg x 1 x 4
80kg x 1 x 5

BENT ROW:

30kg x 1 x 8
40kg x 1 x 8
50kg x 3 x 8

WEIGHTED WALK:

30kg
50kg

STRETCHES

Danco · 28-03-2010, 09:39 PM

24/3/10

SQUATS:

45kg x 1 x 10
55kg x 1 x 10
65kg x 3 x 10

DEADLIFTS:

65kg x 1 x 8
85kg x 3 x 8

M.P:

25kg x 1 x 8
35kg x 3 x 8

WEIGHTED WALK:

30kg
50kg

SIDE BRACE:

3 seconds hold x 10 (Focused on my shoulders, they stayed square and it felt a lot better. I think its just the fact i dont exactly put all my weight onto one shoulder in any normal days activities

)

STRETCHES

Danco · 28-03-2010, 09:43 PM

27/03/10

SQUATS:

45kg x 1 x 10
55kg x 1 x 10
65kg x 3 x 10

BENCH:

60kg x 1 x 8
70kg x 1 x 8
80kg x 1 x 6
80kg x 2 x 5

BENT ROW:

30kg x 1 x 8
40kg x 1 x 8
50kg x 3 x 8

SIDE BRACE:

3 seconds hold x 10

STRETCHES

11-03-2010, 11:48 AM	#61 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	The recommended regular stretches are the QL stretch - to loosen up the left, and help postworkout recovery of this part you're not used to using - and the lower back rotation stretch - same again. The lower back rotation stretch is where you lie on your back, pull one leg up, and pull the knee across your body level with your hip. That stretches your lower back. You are probably mixing it up with the glute max and mede stretches I gave you. Those are where you lie back, bring one foot up like you're crossing your leg, and then we push the leg towards your shoulder for glute max, or opposite shoulder for glute mede. In a partner stretch, this guy's left leg would be on the ground straight out. We gave you glute max and mede stretches after your workout because your glutes hadn't been worked hard before, that was to help recovery. Now you see why people need more than one session to figure things out __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

12-03-2010, 02:42 PM	#62 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Yup, now i get ya, lol. Gimme another month or two and i'll know exactly what you're talkin bout anyway __________________ Daniel

13-03-2010, 06:54 PM	#63 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Ok, here's todays session, still keeping it lightish to maintain my form. Not feeling as much pain in my lower back now, which is good Either that or my form isn't right again :/ Lol. SQUATS: Bar x 1 x 10 35kg x 1 x 10 45kg x 1 x 10 55kg x 1 x 10 DEADLIFTS: 55kg x 1 x 8 65kg x 3 x 8 M.P: 25kg x 1 x 8 35kg x 3 x 8 WEIGHTED WALK: 30kg ~ 50 meters each shoulder 50kg ~ 80 meters each shoulder SIDE BRACE: 3 second hold x 10 Followed by all the streches __________________ Daniel

13-03-2010, 07:21 PM	#64 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Arse back, brace, squeeze glutes, push through heels. Well done, keep going. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

18-03-2010, 09:22 PM	#65 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Thanks Kyle 15/03/10 SQUATS: 35kg x 1 x 10 45kg x 1 x 10 55kg x 3 x 10 BENCH: 60kg x 1 x 8 70kg x 1 x 8 80kg x 1 x 7 80kg x 1 x 6 80kg x 1 x 5 BENT ROW: 25kg x 1 x 8 35kg x 1 x 8 45kg x 3 x 8 STRETCHES __________________ Daniel

18-03-2010, 09:25 PM	#66 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	18/3/10 SQUATS: 45kg x 1 x 10 55kg x 1 x 10 55kg x 1 x 20 DEADLIFTS: 65kg x 1 x 8 75kg x 3 x 8 M.P: 25kg x 1 x 8 35kg x 3 x 8 WEIGHTED WALK: 30kg 50kg (opened garage door and went out the driveway, made for a better walk) SIDE BRACE: 3 seconds hold x 10 (Is there anything i can do instead of this? It seems to put a bit of pressure on my shoulder, and being my right side, my right shoulder is the one that seldomly gives me issues) STRETCHES __________________ Daniel

18-03-2010, 10:44 PM	#67 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Make sure shoulders are square - with the side brace, people will collapse their supporting shoulder into their neck, and this causes them pain. It's all part of the Effort Neck Syndrome, we see it in every exercise. If it's square and there's still tension then you probably need to stretch your upper trapezius or something, that gets tights on office workers. That plus a tablespoon of cement daily should sort things out. Couldn't say more without seeing it in person, but those are the most common issues. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

22-03-2010, 08:47 PM	#68 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Cheers, i'll keep an eye out for this next session when i do the side brace again. Im pretty sure i don't collapse my shoulder, but i do notice it tenses up a lot to hold me in place, maybe i do just need to stretch it out, but will comment more when i pay more attention to it next session. Today's session felt pretty good. 22/03/10 SQUATS: 45kg x 1 x 10 55kg x 1 x 10 65kg x 3 x 10 BENCH: 60kg x 1 x 8 70kg x 1 x 8 80kg x 1 x 5 80kg x 1 x 4 80kg x 1 x 5 BENT ROW: 30kg x 1 x 8 40kg x 1 x 8 50kg x 3 x 8 WEIGHTED WALK: 30kg 50kg STRETCHES __________________ Daniel

28-03-2010, 09:39 PM	#69 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	24/3/10 SQUATS: 45kg x 1 x 10 55kg x 1 x 10 65kg x 3 x 10 DEADLIFTS: 65kg x 1 x 8 85kg x 3 x 8 M.P: 25kg x 1 x 8 35kg x 3 x 8 WEIGHTED WALK: 30kg 50kg SIDE BRACE: 3 seconds hold x 10 (Focused on my shoulders, they stayed square and it felt a lot better. I think its just the fact i dont exactly put all my weight onto one shoulder in any normal days activities ) STRETCHES __________________ Daniel

28-03-2010, 09:43 PM	#70 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	27/03/10 SQUATS: 45kg x 1 x 10 55kg x 1 x 10 65kg x 3 x 10 BENCH: 60kg x 1 x 8 70kg x 1 x 8 80kg x 1 x 6 80kg x 2 x 5 BENT ROW: 30kg x 1 x 8 40kg x 1 x 8 50kg x 3 x 8 SIDE BRACE: 3 seconds hold x 10 STRETCHES __________________ Daniel