Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics.


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


  • Dynamic Effort Movement
  • + If multiplywear briefs
  • Barbell Squats
  • 280 for 10 sets of 2.
  • + less than 90 seconds rest
  • { Deadlifts should be loaded before squats - no warm up sets. Your squats are the warm up and the rest between squats to pulls will not exceed 5 minutes.


If you have seen my squat videos, you can see that my body is in a normal frontal plane but my elbows are flailing in a transverse plane of existence (yes I had to google to help me remember the fancy way of saying WHY THE FUCK ARE MY ELBOWS POINTING BACKWARDS).


Currently, I false grip the squat bar to keep my elbows under me more. And by under me I mean behind me. Yes, they are somehow less far behind me than they would be if I put my thumb around the bar.


It also became apparent during the last training cycle that squatting is actually the cause of a lot of my elbow issues.


So I decided to try a thumb around, pinkie under grip. Which JP called “falcon grip”. Is this what people actually call it? I feel like he’s making it up but I like it so I’m going to go with it. I used a 60 or 65 lb fat ass bar since my concern was being able to wrap my little baby hands around a thick bar and keep it solidly on my back.


Anyway these felt pretty good- I felt like i was able to stay a little more upright and keep my elbows under me more. The real test will be on a ME straight bar squat if I feel like I can get my back tight enough and feel like the bar is solidly on my back.



  • Deadlifts
  • + against bands off the floor. Band tension APROX 30-40% of bar weight. Bar weight to be 45% of perceived max.
  • + 8 sets of 3 reps
  • + 1-2 minutes rest


Continuing with the theme of “Dave goes to his office for an hour and I change everything about my technique”, I switched to hook grip today. Joe was gracious enough to convince me and teach me and buttered me up by saying my speed pulls looked extra speedy. So I will keep messing around with it and see where it takes me. Hopefully it takes the bar with me as opposed to dropping it which my hands like to do sometimes. Do I have to write hashtags about how I pull hook grip now so everyone knows?


My only concerns with hook grip are all setup related. Since I started pulling in a suit, I have been taking my air, squatting down to the bar, setting my hands, and pulling. While still figuring out this whole hook grip thing, I have to set my hands with my legs straight and then take my air then initiate the pull. So I have to figure out how to 1) set up quickly 2) make sure I can initiate the pull without my shoulders too far in front of me. Which was my issue last time I tried to set up with my legs straight.


I also usually set up with my shoulders rounded when I pull but with hook grip I have to set them a little tighter since i have to set my hands first.


Oh my speed pulls were 195 with two little baby micro bands per side.



  • Inverse Curl
  • - 4 sets of 3-5 reps
  • 2-3 min rest
  • + Use more weight than last week


Used a dime for sets of 5. Wowee I think my inverse curl is currently the strongest of all my lifts.



  • Ab and Adduction Machine
  • + 3 sets 15 of each

Slow eccentrics for my Liam Neesons. Aka my abductors. Like that movie Taken. That he was in. Ok that was a stretch. But so is the abduction machine. Ayoooo. Made it work in the end.



  • Reverse Hyper
  • 3 moderate sets of 8-10 reps

6 plates total


  • Bench Press
  • 45% for 3 sets 8 reps

95 lbs


  • Free Time
  • Whatever you want


Good mornings with a buffalo bar, stir the pots, single leg extensions, standing hamstring curls, kickbacks since for some reason those are good for me.