[graedy]

Like I have mentioned before, I have a bunch of people I write the trainingplans for and explain the proper execution of the exercises to. Any of them is on different programs depending on their individual level of strentgh and what other sportive activities they do.
The weakest guy started with not being able to do one push up (yes! Pushup not pullup. But of course he couldnt do a pullup as well.) This year some personal problems and moving to another city kept him from training. But during the time he trained with me he got up to being able to to do 20 pushups, do 5x5 with 60kg (one plate) in the bench and 5x5 with 80kg in the squat. So for him it was the hardest to figure out how to get him stronger but a combination of bodyweight exercises and weights with basic exercises did the job. I was actually pretty surprised myself about the fast progress.
But for trainees who are not overweight and have normal strength (are able to do about 2-3 chin ups) the following plan worked the best: Do 20 CHINS or Pullups, how many sets you need doesnt matter, then do frontsquats 5x5 (I find frontsquats are the safest as you cant round your back on them) and then benchpress 5x5. If the trainee comes once per week-fine, If he comes three times-fine as well (I just change up the repschemes on the bench then). Over time I add in bent over rows and Overheadpress. After a short while he has the technique of those lifts down as he does them very often and in the time is able to gain strength and musclemass.
After this I also teach him the deadlift. And then I let him do a alternating push/pull workout. Every workout consiting of four either push or pull compoundmovements. If he comes to training three times, and its a week with two pullworkouts, I dont make him deadlift on the second pullworkout.
If he then decides to come to training three times per week on a regular basis I set him on a push/pull/squat split or a lower/upper push/upper pull split if he does a sport like bball with more than two trainingsessions. Later he will go through the suqats and milk program and then go back to one of the afromentioned routines.
My younger brother is now on the push/pull/squat routine for several months (we change some exercises and the repscheme on a regular basis) and is constantlly adding weight to the bar and his frame. By next summer he will be one massive hulk as his goal is to weigh 90kg by then (80kg at the moemnt so this means 10kg of weight in one year) and bring up his squat to at least 140kg (about 110kg at the moment), his deadlift to about 140kg+ as well (not sure about his current max) and his bench to 100kg+ (about 75kg at the moment).
Today he stands 6'4 tall and is still growing taller. On top of that he is naturally very lean like myself. It is really a lot of fun working with him as he always puts great effort in his training and is very dedicated.
I just talked my best friend into doing another dietphase and get rid of the small rest of belly he has. Today he was checked by a heartspecialist as he had such a low heartrate. But its all fine and the heartspecialst told him that he is the patient in best shape ever. HE is very close to reach his goal and dunk a bball (can already dunk a small one) and his studying of sports goes very well. On top of that he gets stronger and stronger and I expect him to pull 180kg, bench 100kg (he almost got it last time he tried) and squat 140kg (he might already be able to do this) in the close future. With one of the rowers who used to be your typical bench addict I currentlly work on bringing his lower body up in strength. At the moment he does a routine which includes DL bw for reps in 5 mins ( used to be the new black here on sherdog back in the days). He had dropped almost all strengthtraining for the last couple of weeks as they had a very tough rowingpreperationphase. But now its offseason for him and we keep focusing on bringing his lowerbodystrength up while rebuilding some upperbodymass and strength.
Another friend follows a one set per exercise approach because he has very little time. He has very great success with it so far.
Then one good friend does three full body sessions per week and just loves it (he had some weightlifting experience before but this whole body trianing is new to him) while making good progress.
So one greenhorn and several beginners to intermediates all with other lifecircumstances.

No matter what happens in my future, the coaching will not be taken away from me even if the worst case happens and wont ever be able to lift again. And I start to love the coaching more and more. It is just nice to see other people improve and reach their goals with your help. Although I could never imagine to do this for a living - but its a great hobby.

3 weeks out to the surgery.

[Richmond_Hrvat]

That's awesome. I'm no personal trainer, but I have put together some things for my girlfriend to do and just from that I can agree that it's extremely satisfying to see someone you care about reach their goals.
Keep it up!

[graedy]

Girls of course have to do romanian deadlifts every workout ;D

Like most of us (or all?) I believe that training is a very individual thing. What not wokrs for you might work for others and vise versa...blahblah...
I follow some of the logs over at elitefts and just recentlly discovered a new interesting one.
This guy sets all science to shame (just read thourgh the last few entries and you will understand what I mean):
http://asp.elitefts.com/qa/default.a...arles%20Bailey

[fat_wilhelm]

Germanshateputtinglinebreaksbetweenparag raphs.

[Stonebreaker]

It's a holdover from the way words are put together in German, cut him some slack. I mean, where else is "lowerbodystrength" one word?

[graedy]

Fuck you too, boys.

- 100 pushups in packages of 20, first five always were fingertip pushups, completelly pushed my scalpula forward at the top and touched chest to ground at every rep - I noticed this makes them a lot harder but seems to be a good tool for shoulder health.

Went to the weightroom solely to coach. MY greenhorn was there and went through a nice pullwokrout after which his forearms were just completelly hardened up.
The rower (who did the 5 min DL stuff last time) this time had to do the wheels for maxreps in 10mins on the pushpress. Hit 37 reps. For a guy weighing under 80kg thats pretty good.

[FATKID]

Originally Posted by graedy

Girls of course have to do romanian deadlifts every workout ;D

VERY good rule!

[DEVILsSON]

Coaching would be an awesome career. Seems like you're already halfway there.

That Bailey character scares me. 1102 squat at 265....uh ha..

[graedy]

Originally Posted by DEVILsSON

Coaching would be an awesome career. Seems like you're already halfway there.

That Bailey character scares me. 1102 squat at 265....uh ha..

And all his training seems to consist mostly of equipped maxeffort atempts. All this talk about elitepowerlifters having to recover from a real maxattempt for about 1 month doesnt seem to be true for him.

I have written a "real lifting 101" for our weightroom with a list of the most effective exercises.
ITs in German so it wont be too inreresting for you guys. Robert (the rower) and me decided today that we gonna do a kind of class to teach some essential lifts to all of the greenhorns lifting in the weightroom. We will probably do this when I can lift again. LAst week I noticed that someone has pinned a "mens health blast your arms workout" to one of the walls (its common practice to pin ones workouts on the walls). I wondered who follows this routine. And today I witnessed 2 guys walking over to the plan after every exercise and folowing it like it was written out.
Point 1: This workout really stunk as bad as one can imagine and in between exercisedescritpion it was all talk about how ripped and big arms get the girls and stuff.
Point 2: If you are too stupid to memorize a simple workout after you read through it about 2-3 times then you should consider choosing another hobby. I mean, lifting weight isnt very sophisticated but a minimum of braincells is still required. Maybe banging your head to the wall would be adequate.

Yes, once I comeback to training activelly I will get some Darwinism going for sure.

[graedy]

Without a comment:
http://uk.youtube.com/watch?v=Lg_w37qe8bY