4 Weeks Out DL

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

All of our weights are based off perceived maxes- what we think we are currently capable of hypothetically maxing. The closer we get to the meet, the stronger we get and therefore, our perceived maxes change. Not hugely, but the percentage we are working off of will change somewhat. I talked to Dave before this training session about what I should be working off of and he decided that today I should start at 375 then work up a little and that would be a good indicator of what I should take for my last pull. I’m going off the assumption that I will pull 450+ in this meet. I’m not going off percentages strictly, but just working backwards from the last pull which should be about 10% under what I plan on pulling at the meet. I'm trying to do more with less- working with lighter weights this time around knowing that I will hit what I need to hit on the day that it counts.

 

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 90% Pm for 2 singles.
  • -This 90% should be close to and not exceed your best meet max that was passed with white lights. 

 

375 then 390 with my new suit on. I’m trying to work on rolling it to myself and making sure I don’t start the pull too soon. I usually roll it to myself but I recall at the last meet when I was on my last pull I decided to just grip it and rip it and didn’t do enough rolly pulley and I ended up with a less than ideal starting position and needless to say, didn’t lock it out.

 


 

 

  • Pulls off Blocks From just over top of knee using the belt squat machine. 
  • 30% of best meet deadlift will be the weight on the belt squat with double monster mini band 
  • Work up 5-10% more bar weight than last week for 3 - rest and then do another set of 3

 

425 I kept hitting the clasp for the belt it was infuriating. It ends up I was just standing too far backwards. Mystery solved. Wow that was like a whole 3 hour episode of Sherlock Holmes.

 


 

  • Belt Squat Pulls Standing on 3 matts 
  • Using the same weight on the belt squat machine - tear down the bar and stand on 3 or 4 matts. Use a straight bar handle and pull  3 sets of 10 reps with no pause at top or bottom.

AKA take swap a belt for a handle and do RDLs.


 

  • Chest Supported Rows  
  • + 3 sets of 5 

 

  • Lat Pull Downs with neutral grip handle 
  • + 3 sets 5 
  • (leaving 2-3 left in the tank t the end of each set)

 

  • Pull Down Abs 
  • + 3 sets 5 

 

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

Upper back work, ham curls, leg extensions, innie outtie machine

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