Over the next few weeks I am going to publish a sample workouts from a variety of my clients, starting today with Jacqui.
This is Jacqui (@jaybeez69)She’s a masters 1 powerlifter, currently training for a comp in march next year and dealing with a recent back injury.
We started today’s session with goblet squats and reverse lunges. These are the only lower limb stimulus at the moment and they’re as back friendly and low load. Good for movement. High rep to get some decent volume into her training, 3 sets of 12 for each.
A bit of glute specific work too. Again low load and back friendly. We used two different types of glute bridge, one focusing on control and one focusing on muscular endurance.
Bench press… Some powerlifting at last. At the start of a cycle we’re relatively high volume with 4 X 5 press, and some accessories with 4 X 4 pause-pause press.
Upper body accessories include one arm row, bench reverse flyes, and standing dumbbell press. Again back friendly is the aim. These were done with medium/high rep ranges to build strength and some muscle mass.
Finished off with some core and mobility work. A few more sessions like this and we’ll get back to more normal squats and deadlifts, even if they will be very light to start.