Hi everyone,
There’s a mild-to-moderate autistic PL’er who trains at the one of the gyms I personally train at. He’s competed in the Special Olympics and nearly qualified for the World Games recently. He’s a great guy, but he’s been doing the same crap program his “coach” gave him for four months.
I’m definitely not a power lifter, but I’ve studied and read enough articles to know this program he’s on isn’t much good, and looks more like a bad beginner’s bodybuilding workout. Too much isolation, no relatively heavy work whatsoever. 3 sets of 10 all the way.
He wants to change his program, and even though he’s not a client of mine I want to help him out. I guess what I’m looking for is a basic, safe workout he could do on his own since that’s how he trains. Here’s what I came up with, and please tell me if I’m way off. Any help would be greatly appreciated. I’m just trying to help the guy out a little. I don’t plan to start in on the changes 'till next week.
Day 1
General warmup
Light set of bench
3x3 bench with 5 RM
3x18 “speed” deads
3x10 step-ups
3x10 reverse hypers
3x10 cable crunches
Day 2 (48 hrs. later)
General warmup
Light set of squats
3x3 squat with 5 RM
3x18 “speed” bench
3x10 semi-supinated DB incline bench
3xjust short of failure dips
3xjust short of failure hanging pikes
Day 3 (48 hrs. later)
General warmup
Light set of deads
3x3 w/90% of 1 RM dead
3x18 narrow stance squat
3x10 good mornings
3x10 glute/ham raise
Abs of his choice
It might be crap, I don’t know. I know for certainty that it’d be better than his current program. Thanks for the input!