1. ROK squatting 70 kg for 15 strong reps to depth…which was where I stopped her…she’s 16, 175cm and 67kgs…besides that she made the cut for the national basketball squad….like most of my athletes ROK’s sport and her excellence at it is really hindering all the important work we could be doing in the gym.
She did 0 inverted rows and 0 chins…but we are working on that…I’d say she is 2-3 more cycles away from a chin up….and yes, I know Charles Poliquin would have her doing 12 chins in 6 weeks but unlike Chuckles…I live in the real world…3 more cycles and she’ll be getting them out.
2. DOK coming back from his second major injury set back but really starting to cover the yards in the gym…highlights for him…43 push ups and 25 inverted rows…lowlights…2 reps on his body weight + body weight squat but he’ll kick along through his next cycle when he gets more confidence in his formally dodgy hinge.
3. GL getting his arse back in the gym…I’m going to give you all his stats because GL is the sort of athlete that makes me look good…long season for GL and if I told you what he’s been through you’d be crying onto your keyboard…anyway enough looking back…I was just delighted to see him back in the gym and ready for action.
His results were as follows:
1RM Bench: 90kg
Pull Ups: 2 reps
Push Ups(60sec): 31 reps
Inverted Rows(60sec): 16 reps
Squat: 0 reps
I’ll make some predictions and we’ll see how close I get…in 3 months time GL will do the following
Bodyfat: He’ll get down to about 20%
1RM Bench: 145kg
Pull Ups: 8 reps
Push Ups(60sec): 50 reps
Inverted Rows(60sec): 35 reps
Squat: 15 reps
So they were some highlghts…like I said…I can’t name everybody who trains but I will get around to mentioning just about everyone at some stage.
Anyways…I’ll lay out GL’s program and we’ll see where he gets to in 4 weeks time when he retests.
He has some particular rehab and prehab needs and as time goes by I will detail these as well.
I’m going to have him in 5 days a week…Heavy days on Monday’s and Thursday’s…more volume on Tuesday’s and Friday’s….and kick his fat arse with conditioning work on Wednesday’s and let him lead a life of liesure and debauchery on Saturday and Sunday’s.
As an aside…I was asked to include more pictures of the girls…well here you go…my girls don’t ever shirk the work.