Bill and I have been training together for 4 years. When we began, he’d been told by his physician that the sharp pains in his shoulder were normal, from age, and indicative of frozen shoulder. He wasn’t able to do a pushup from his knees it caused so much pain, and a life of being a professor held his spine fixed in kyphosis.
To his advantage, he’d completed the Bike Across Kansas event and been avidly cardiovascular active. This lent us a broad General Physical Preparedness base (GPP) to do work on top of.
Our general progression over time has been as follows…
Year 1:
GET OUT OF PAIN
- build general mobility
- regular strength routine
- nutritional basics
- bodyweight exercise competency
- Shoulder and Spinal Mobility
Year 2:
- Strength for general health as priority
- strength and mobility to support bike across Kansas
Year 3:
- COVID year
- maintain and build as much fitness over zoom and with home equipment as possible
- outdoor time as much as possible
- volume volume volume
- dumbbells, bands, bodyweight
Year 4: & beyond
- prepping for first powerlifting meet
- dial in Big 3 technique
- advanced mobility and joint health
- advanced nutritional and supplementation protocols
- additional training day each week added + homework lifting day and homework steps on own
Below is a video of bill setting a 142.5 lb bench PR!