It requires 300 reps to create a movement pattern, and 5000 to correct a faulty one.
That's why it is so important to perfect technique BEFORE adding a shit ton of weight.
The weight will come.
I teach ONE skill at a time: one queue, one phrase. In that way, there is an 87% chance for the participant to remember, when TWO things get taught the retainment percentage drops to 33%. If THREE things are taught, well then, GOOD LUCK!
But it's the "Learn the right things and execute them first things first". This very morning, I had a gal ask to do more weight. When I told her "NO" she became aggravated with my answer. There was no way on Earth I could load more on this girl especially since her technique was that of a neophyte with NOTHING but the bar.
In time, and proper sequence she will become an expert and it will show in her rapid advancement and without injury.
You can NOT rush the process.
Today's Training:
Cycle
BOSU Sit-up: 100 reps
Ab Wheel: 3x12
4-way neck: 1x15
Lat Pulldown: 4x12
Low Cable Row: 4x12
Mountain Dog Row: 4x12
DB Curl: 4x12
Drag Curl: 4x12
Cycle