11 Weeks Out: Actual Deadlift Day and Light Bench Day

Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.

 

Tuesday

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

  • Deadlift
  • + work up to 70% Pm for 2 sets of 2 reps.
  • + 8 sets of 3 speed pulls at 55%

 

280 2x2 then 8x3 at 220. Did a few sumo sets during the speed pulls and tried not to rip my groin off my groin.

 


 

  • Pulls Standing on 2 matts 
  • + 3 sets of 8 reps with moderate weight 

 

235, 240, 240. What is moderate?

 


 

  • Bent Over Barbell Rows 
  • + 3 sets of 8 

 

WOW STRAPS MAKE THIS MUCH EASIER. Did you know that? Straps make things easier to hold so your grip is not a limiting factor on accessories? Fucking weird, right??

 

155, 175 (overshot my load on that one), then down to 165 to round it on out.

 


 

  • Back Attack 
  • + 3 sets 8 reps 

 

I’ve been doing these with the bands on there for extra lockout thrust power

 


 

  • Pull Down Abs 
  • + 4 sets 8 

 

  • Free Time: suggested items like pull downs, low rows, banded leg curls, ghr, 

 

GHR, extensions, innie outtie


 

Thursday 

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

  • Bench Press
  • + work up to 55% Pm for 4 sets of 8
  • *** This is based on Pm RAW 

 

Last week was based off my shirted max and as you can see since you are such an avid reader, today was based off my raw max. 115. Nice and light compared to last week.

 


 

  • Incline Close Grip
  • + 4 sets 8 reps

 

135

 


 

  • One Arm Dumbbell Seated Overhead Press
  • + 4 sets 8

 

40s 

 

Wow I was wondering why I was stronger on my supplemental exercises than I was  last week. I was like shit I got so stronk in a week. And then on my way home I was like oh right because benching was based off my raw max and not my shirted max so I did like 50 lbs less. So smart. Much think. Wow.

 


 

  • Band Press Downs
  • + 90 reps

 

 

  • Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls

 

Wrist exercises for my weak ass flexors and extensors, standing low rows, face pulls, grip work

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