A Weekend of Weird (ME Variations)

Getting ready for the WPO Semi-Finals March 5th Programming by Dave Tate in italics.

Saturday

 

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

====

  • Close Stance Low Box Squat with SS Yoke Bar
  • + work up to 1 rep max
  • *no more than 3 minutes between sets

 

Boy howdy. Again this is one of those exercises I normally just do until it looks like total dog shit then I cut it there. Thankfully I had Todd’s watchful and insistent that I do things right eye on me today. He made sure I actually paused on the box and kept my upper back tight. Worked up to 275 then he decided to throw some light wraps on me for my 285 set. Then cut it there.


 

  • Deadlift with Chains 
  • Work up to 60% bar weight using triples then add one chain per side for 3 reps. When the weight feels moderately hard perform 3 sets of 3 reps with no more than 2 minutes rest 

 

275+4 chains total. Still working on my new setup. Since it’s new I tend to overthink it and be slow out of the bottom so we are also working on being explosive out of the hole. And squeezing my butt once the bar is off the floor. The set where I was cued to squeeze my glutes actually had the nicest bar path and lockout of them alll.

 

To work on that speed, butt squeezing, and pulling back, Todd attached a band to the bar and pulled forward a little while I was pulling.


 

  • Reverse Hyper - Strict
  • + 5 sets 10
  • No more than 2 minutes between sets 

 

My back was pretty fucking fried by this point in our trainingstravaganza so I did most of these sets with my chest down. 2 plates per side. Archy was hurty.


 

  • Hanging Leg Raise
  • + 3 sets 5 reps (weighted)

 

10 lbs I think. Oh shit so stronk.


 

  • Free time 

 

Ok following in the vein of not doing too much free time on the weekends I just did a little upper back and innie outtie and that was it.

 


Sunday

 

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

====

 

  • Close Grip Fat Bar Bench with doublemonster mini band 
  • Work up to one reps max and then add the sling shot and work up more. No more than 2 minutes rest 

 

HAHA we put the bands on first and it looked like neither of us had touched a bar in our fucking lives. Once we got a little weight on there things looked less Michael J Foxy. But this was still a doozy. That was a good amount of band tension tbh. Worked up to a plate ad a 5 I believe slingshot-less then up to plate quarter dime 5 with the slingshot on. I got the set before without the 5s and on the last one, my right arm wouldn’t lock out since like a total noob, I wasn;t driving down with that leg and I was up on my toe and other very cool and technically experiened things of that nature.


 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 3x3
  • No more than 2 minutes rest

 

Pressed from pins at about forehead height up to about a plate I think.

 

OH ALSO before that I did some partial weighted dips which I am now a fan of. Really get the ol elbow bones working.


 

  • Pushdowns - Any 
  • + work up to 4 heavy sets of 5 reps 
  • No more than 2 minutes rest 

 

Str8 bar.


 

  • Low Rows 
  • + work up to 5 sets of 5 
  • No more than 2 minutes rest

 

  • Free time 

 

Just a lil grippy, upper back, shoulders, the end. Then I probably ate some Wendy's on the way home.

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