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

"Reload" Aka take it down a little notch so we can finish this all out in one piece.

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 85% Pm  for 2 reps.
  • _ This 85% should be close to and not exceed your best meet max that was passed with white lights.

 

New suit day! I got the same deadlift suit I’ve been using except in a size bigger because I’m a real girl now. Shoved myself into this sausage casing for 355x2

 

 

 

  • 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
  • You will work this up to a two heavy triples leaving 3-4 reps in the tank. Think of driving hips into the bar.

Get all that? Good.

Welp pretty sure these got thrown in because we were blowing our block pull loads now we are literally constrained by a belt squat AND a band around our waist AND band around the weight. h

 

Here is a video (not of this week) but SO YOU CAN GET THE IDEA.

 

 

  • 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 2 sets of 6 reps with no pause at top or bottom.

 

This one is actually a nice lil hammy whammy. This is pretty much just like doing an RDL with a handle on a belt squat. Since the exercises description probably doesn’t convey that.

 

 

  • Chest Supported Rows  
  • + 3 sets of 5

 

2 plates and a quarter

 

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

 

120

 

  • Pull Down Abs 
  • + 3 sets 5

 

140

 

  • No free time

 

K

 

 

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 50% Pm for 2 sets of 10 with Tsunami Bar - These should be easy!
  • *** This is based on Pm RAW

 

I put a plate on the tsunami bar after I tried the math and just decided this was a sufficient easy bench and easy to load on the bar and not forget and not have to do math with.

 

 

 

  • Standing 1 Arm Over Head Kettlebell Press
  • + 3 sets 5 ( leaving 1 rep left)

 

50s with a DUMBBELL because using a kettlebell was a debacle and there aren’t enough KB weight choices SORRY DAVID.

 

 

  • Extensions
  • + 120 reps total

 

Rolling triceps.

 

I’m bad at counting these so there is a  distinct possibility I am not performing this ascending weight scheme correctly

 

 

  • Shoulder Rope Rotation 
  • + Two rounds

 

  • No free time

 

K

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