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


One of my most popular logs last month was 90% about learning how to work with newer lifters and 10% a brief synopsis of my own training. So I will start peppering in more info about other people I train with (probably mostly Margaret since we train together 4 days a week and are getting ready for the same meet) since that is WHAT THE PEOPLE WANT.

Thank lil baby jewish jesus we are out of  that hypertrophy debacle and back into normal training 4 fatties.

But for real the hyper trophy that I got are these sick fucking traps and delts. Are you a vet cause these puppies are sickkk


  • 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 multi-ply wear briefs
  • Barbell Squats
  • + 50% of perceived max for 6 sets of 2 reps.
  • + 60% of perceived max for 2 sets of 2 reps
  • + 70% of perceived max for 2 sets of 2 reps
  • + 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.


The goal of this week was to find a good weight for our speed work in the coming weeks. So, a light speed weight, medium weight, and heavier speed weight for a few sets to see how they look. Then fat dad will use what he saw to decide our weights. As you can see in the instructions which I also read very thoroughly, the percentages are based off a perceived max. I picked (Dave picked after I inquired because if it was up to me I would pick my meet max) 400 so my sets were 200, 240, and 280. 200 and 240 were speedy- 280 was where it started to slow down a lil.


This was Margaret’s first time free squatting with her new and improved wide stance. She was used to having the box as a cue to push her knees out and stay tight out of the bottom so we had to get her to stay tight in the hole, drive her chest up first, and push her knees out without that physical cue.


She also was victim to these sloppy second reps so I had her take a moment after the first rep to reset, get tight, and get her air so her second rep would be more akin to the first. As long as she remembered to do that, the two reps would be similar. Then after that it was just about getting her to be speedy mcgee.


  • Deadlifts
  • + against bands off the floor. Band tension APROX 30-40% of bar weight. Bar weight to be 40% of perceived max.
  • + 5 sets of 3 reps
  • + 1-2 minutes rest  


I used my meet max for this (425) since the weight was light anyway. 170 plus 2 micro mini bands but a third for a few sets. There have been cycles where we have done more or less speed pulling than others and I’m glad they are back in for the extra back work I’m getting from them.

  • Inverse Curl
  • - 4 sets of 6-8 reps
  • 2-3 min rest


Quarter. Pounded out my reps. Quarter pounder.


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


I do a slow eccentric on adduction (aka innies) because Dr. Tyrel told me to for my adductor pain


  • Reverse Hyper
  • 3 moderate sets of 6-8 reps


5 plates


  • Free Time
  • Whatever you want

Ok I forgot to write this down but I vaguely recall good mornings with a yoke bar for sets of 15, abs, hamstrings, quads, and belt marching.



  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Seated Rows
  • Facepulls
  • Pulldowns
  • One Arm tricep Band Pushdowns


  • Dynamic Effort Movement
  • Bench Press with Fat Bar and 1.5 chains per side.
  • + 12 sets of 3 reps with 45-60 seconds rest between sets
  • + same weight as last week
  • + three different grips


I have been assured that this is the last week of the fat bar. I’m just impressed I made it through a month of false gripping and didn’t drop the bar on my face. HIGH FIVE! Very nice.



  • Close Grip 2 Board Press - keep using the fat bar. Pull chains off. Work up to 2 heavy sets of 5 - rest no more than a couple minutes between sets


Ugh plate quarter dime 5. This is only a little more than I did the last time we did this variation (probably 3 weeks ago).  Not looking good for my little triceps. These babies went from horse shoes to pony shoes if the pony has some sort of auto immune disorder and is very skinny.

Oh yeah I actually missed a rep or two on my last (aka second set). So fuck me I did not get that much stronger in the past few weeks. I did a follow up set of 2 to get in the missed reps though.


  • Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.

180 trying to stay upright and get a pause at the middle of the rep


  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets


Preeeetttyy sure I did these dead stop extensions that I saw Nate Harvey do the IG and margaret and I have been dong them ever since.


  • Seated Shoulder Press Machine
  • 4 sets of 5-6 (each set to failure)


Plate quarter dime 2 on each side.



  • Triceps Pushdowns
  • + any grip
  • + 60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets


Some increment of poundage on the cable machine with the rope attachment.


  • Free Time
  • Whatever you want


Grip work, face pulls, lat pulls, shrug on standing calf raise


Also I’m taking my grip work down to 1 day a week so I don’t overdo it. I had a dicey relationship with my grip last cycle around so I’m trying to figure it out before I start dropping deadlifts a few weeks out. Shrug emoji.