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

 

I won’t pretend that any of my loyal readers noticed, but this peaking part is a lil different than it has been in meet cycles past. About 6/7 weeks out, I get into full squat gear and hit progressively higher percentages until a few weeks before the meet. The past 1-2 meets, I have ended at a higher percentage (100+) and have taken singles the whole way through. This time around, I started at a lower percentage and up until the final 2 weeks, hit multiple sets and multiple reps (for example, last week was 80% 2x2 and the week before that was sets of triples at 75%). My last heavy squat will be 90% (470). The last heavy squat I took last time around was 500 (100+%).

One of the ideas this time around is getting more out of doing less. Last time around, Dave felt I needed to hit certain numbers in order to feel confident about them going into the meet (and he is probably right because he is right about everything). This time around, I don't need to hit my third attempt in training in order to feel like I'll hit it come meet time. So, getting the necessary training in without over extending is the name of the game this time. Indeed, your heaviest attempts should be saved for the platform, not wearing yourself down in training.

As for the addition of multiple reps, the rationale was four fold (as per David) : "To break in the squat more, to squat lower , to get used to how it feels at the bottom on the squat , to see what happens when work load increases."

So it will be interesting to see the end results of this experiment. At the meet. In a few weeks.

Without further ado I present to you, my training.

SATURDAY

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

 

  • Squats - no box
  • Work up to a weight that is 85% of your best squat. If Raw then base on raw, if full gear than base on full gear. If you use gear than use it all.  Should be able to hit 85% for 3 sets of 1 reps. Add double light band with EZ strap and work up to single

 

440 3x1. Wrapped up for these bad boys so I will have 2 weeks of wrapped squats before the meet. Worked up to 580 with reverse bands. Should have gone heavier. But alas, will do that next week.

 

  • Reverse Hypers (heavy)
  • + 8 sets of 8-10 reps

 

I think I claimed one of the reverse hypers as my own since I am the only one that uses it and I keep it loaded with my kilo plates and change. So like 6 25 kilo plates, a non kilo quarter, and non kilo dime.

 

 

  • Blue Ab Bench with very light med ball between knees with feet off floor.
  • + crush ball between legs
  • + 4 sets to failure

 

  • Free Time
  • Whatever you want

 

NONE BECAUSE I AM SMART FOR THE FIRST TIME EVER. Squatting took a while and I was pretty dead (and have been pretty dead lately) and RECOVERY IS MORE IMPORTANT than doing some fucking kickbacks. LOOK AT ME MAKING GOOD CHOICES FINALLY.

via GIPHY

GETTIN GIPHY WITH IT

 

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching

I probably should have done 90/90 breathing but I went home because I was gone for a long time and my dog probably had to pee.

 

 

SUNDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • Pull Downs
  • GHR
  • *2-4 sets (whatever you need)

 

  • Chain Press with Red Shoulder Saver
  • Work up to 60% of best 1 rep max raw or shirt. Add 1/2 chain per side for each set until you hit a max.

 

Went with 165 bar weight. Took my % off a shirted bench that was not my best shirted bench. Probs an opener bench.

This took about 6.5 hours because of the half chain jumps.

Also Margaret’s schedule is all fucked up so she had to squat and bench today and it was her first or second time in wraps EVER so that was exciting.

WOW LOOK AT A VIDEO!  Ended with 5.5 chains per side for a single. The video is of my second to last jump.

 

Also in the second video I re-racked it due to a misload. Anthony’s response was “wow I can’t believe you didn’t freak out about that” so I am keeping this video in as proof that I am COOL, CALM, COLLECTED, LEVEL-HEADED and not at all crazy about my training………………..

……………..

……………………………………………………………………...

 

  • Chain Press with Red Shoulder Saver
  • Work up to 3 sets of 3 and one set of 3
  • + less than 3 minutes rest

 

Dropped down to 3 chains a side for this bad boy.

 

 

  • Chest Supported Rows
  • + 4 sets 6-8 reps

Probs like 2 plates and a quarter and some change

 

  • Band Push Downs
  • Mini or Light Band - 120 total reps without stepping away, so the rest will be less than 10-15 seconds when needed.

 

  • Free Time
  • Whatever you want

Just shoulders because Monday was a special....

RECOVERY DAY!

MONDAY!

Special exciting recovery! JP was there for a little then it was just lil ol me. I’m pretty sure this was the only time The Grateful Dead has ever been played at the S4 compound.

Did some: pull downs, face pulls, pull down abs, sled drags, reverse hypers, band pull aparts.