Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics.

 

Alright so I finally signed up for this meet since I figured I won’t squat less than I did last time.

 

This week was a down week. For people with meets the second week of November, they are starting to wrap up their heavy training and have taken their heaviest squats already. For me, this is a little break before hittin the squats heavy again.

 Wednesday- 10/31

  • Warm Ups  
  • 2 sets each of hanging leg raise, glute ham raises and bent knee reverse hypers. Reps will be 4-5 under failure. 
  • This is just warming up.
  • *Add in band pull aparts and band face pulls. 

 

  • Box Squat with Bar 
  • As an extension of the warm up do 10-15 sets of 2 reps with the bar. Make sure you depth is legal and your form is 100% dead on!  

Wow I am so good at squatting with the bar.

Anyway this was technique work. I did not use a box because I DO WHAT I WANT. No but really the box was there for geared people to replicate what they do in gear but I can replicate my geared squat without a box  goddammit. Since canvas has more opening and sitting down than going back back back and I can go down down down just fine.

 

  • Box Jumps - or - Good Mornings with cambered bar. 
  • If box jump go 4 inches higher than last time and do a total of 10 jumps with no set exceeding 2 reps.  
  • If Good Mornings work up to a light to moderate to heavy weight and do 2 sets of 3 reps. 

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OBVIOUSLY I DIDN’T FUCKING DO BOX JUMPS because I don't need to tear my ACL thank you very much.

I went with cambered bar good mornings with a plate and a quarter. I use the rackable cambered bar for these types of shenanigans. I don’t know what the actual bar weight is so I don’t bother trying to guess. or do math for that matter.

 

  • Speed Pulls 
  • Warm up - then 60% for 8 sets of 1 rep  

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250 for 8x1. I messed around with my foot placement a little bit (a great time to do that, right? 4 weeks out).

I was feeling like I was stronger off the floor with my feet a little wider but it appears (after some Daveliberation) (that’s like deliberation but just where I ask Dave for his feedback and he tells me and I listen to him) that my hips pop through better at the top with my feet closer. SO CLOSER IT IS.

 

  • Back Attack 
  • Warm ups - work to 3 sets of 5 reps using a heavy weight 

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I worked up to 3 plates for a set and almost crushed myself then went back to two plates, quarter, and a dime for the last 2 sets.

 

Today on FEATS OF STRENGTH: Jess did 5 plates easily. Shit. Goddamn. Get off your ass and jam. (that is the third time this week I said that I am trying to go for a Funkadelic PR).

 

  • Inverse Curl 
  • 3 sets of 8-15 reps (try to go 1-2 reps shy of failure)  

 

I use a quarter for these bad boys.

 

  •  Light Bench Press with tsunami bar
  • 3 sets of 10 using either 95 or 135 pounds

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 I did these but if I didn't do them I was going to say "so tsu me".

 

  • Pull Down Abs 
  • 3 sets of 8-10 reps

110 lbs.

 

 

  • Free Time: 
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4

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 Shrugs on the calf raise, leg extensions, seated hamstring curls, innie outtie machine.

 

THURSDAY- 11/1

  • Warm Ups
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
  • *Add in band pull aparts and band face pulls. 

 

 

  • Speed Bench with Chains 
  • 60% of CM for 9 total sets of 3 reps using 3 different grips.
  • Use your normal chain weight.

 -

130 with a chain and a half. Ye olde elbows fucking hurt.

 

  • Low Rows - Use two different handles 
  • 3 sets of 6-8 reps (heavy) - handle 1
  • 3 sets of 6-8 reps (heavy) - handle 2

 -

 One wide grip and one closer grip duh.

 

  • Band Pull Aparts super set with  Prone Rear Delt Raises (heavy)
  • 3 sets 8 reps

 -

 I like to do one set with 35 lbs and realize I am barely moving my arms more like swinging wildly without yielding results then I go down to 30 lbs for the second two sets and swing a little less wildly.

 

  • Reverse Hypers Light 
  • 2 sets 10 reps

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2 plates on each side on the reverse hyper that is designated for light reverse hypers.

  •  Free Time
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4

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Grip work, dumbbell OHP, lat pulls, dumbbell and cable triceps, face pulls.