Goldens Edition – Starting Strength Weekly Report October 9, 2023

IlPrincipeBrutto

A few years ago, a video was posted here showing a possible way to train someone with very limited mobility, like an old, weak person, all the way to being able to assume the squat position. It started with piling up bumpers, up to the person’s hips, and getting them to sit down on the pile. At first, the range of motion would be minimal, no more than a couple of inches; as training progressed, bumpers were removed, thus shortening the stack and increasing ROM, until the person could get all the way down.

Simple, effective and easy to implement. The method shown assumed that the person being trained could stand.

Here’s the question; imagine you have an elderly person who has been in bed for over two months in a row and has basically lost their ability to stand unassisted. How would you start training them with the goal of eventually getting them to be able to squat (for example, on a toilet)? Another way to state the question would be: how do you get someone from the horizontal to the vertical position? We already have an idea on how to go from vertical to squatting.

I am aware of all the caveats that apply to this situation; nothing written here is medical advice, every situation has to be evaluated on its own merit, preferably in person, it would be better to look for the advice of a professional and so on. I would still be grateful to anyone who would like to give their opinion about this.

Mark Rippetoe

Use the side of the bed to sit on, assuming it’s high enough to be at about 150-degree knees with feet on the ground. Lock out the knees for sets of 5, holding the erect position at the top for several seconds.

But really, this person is already dead. I’m sorry.

IlPrincipeBrutto

Many thanks for this, much appreciated.
I suppose that if the side of the bed is not high enough, it’s easy to raise it using material that is readily available in a domestic environment, like folded bed sheets or blankets.

Just curious; would you say the same of anyone who has been confined in bed for a long period of time because of health issues (for example, someone suffering multiple fractures in an accident, or someone with burns on a lot of his body)?

Or does your judgment also depend on age, as in this case, or on other factors?

Mark Rippetoe

It’s the age. A huge loss of muscle mass for an elderly person is a very accurate mortality predictor.

TJVerde16

I searched the forums and found some information from others on here about this topic but I wanted to hear your opinion on the subject. I’m an arborist, I climb trees all day and then get down and haul brush five days a week. With my previous employer I was able to get off work early enough to train after work and then be able to spend some time with my family in the evening, but at my new job we work longer hours and start later. I’m no longer able to train after work and am limited to only training Saturday and Sunday. How do you recommend I structure my training to continue making gains in strength while only training twice a week and on consecutive days? I’m currently on the novice linear program. I began lifting again in January this year and my stats are as follows (where I started vs. where I am.)

Body weight: 150 / 160

Squat 5×3: 205 / 275

Bench 5×3: 165 / 197.5

Press 5×3: 105 / 120

Deadlift 5×1: 225 / 330

Power clean 3×5: 135 (just started)

Mark Rippetoe

Going to be tough. Squat and bench on Saturday, press and deadlift on Sunday. PR every workout, even though it will be harder to do.