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

TUESDAY

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

 

  • Deadlifts from floor (suit straps up)
  • 80% for 5 sets of 1

340 5x1. Fucked around with a few things during these sets including but not limited to- different grips and my strap tightness.   I have come henceforth to the conclusion that hook grip in a suit in a HELL TO THE FUCK NO. Maybe this is something I will revisit when I have more time before a meet to perfect it. But that threw me for a loop when I had my suit on.

  1. Reverse grip. The ol over under. Which I guess is what you would call it if you stood in front of someone and wrapped your arm over their leg and under their butt and gave them a handy. Anyway moving on. Fairly crisp. My thumb somehow became unwrapped from the bar which has never happened before which is why I looked down at said appendage in astonishment.
  2. Also reverse grip where I didn't let go. Look at those triceps on the set up wowee.
  3. Hook grip. More like Fook that grip. Amirite??? I am right. Thank you for coming to my TED talk.
  4. That was actually my second go at it since I couldn’t figure out how to set up with the grip and the suit the first time around. I was farklempt.

Also I am talking to JP in these videos, not mumbling into the universal ether.

 

  • Suspended GM from position you would start your deadlift.
  • Work top to heavy set of 3

Obviiiiii based on my debacle last week, I needed some better mornings. More of them. And I need to be better at them. So here we are, in the land of the best mornings. The suspended version of these is much better for me than regular good mornings. I have a propensity to just keep going up in jumps and fuck things up and at least with this variation I am forced to go through the full range of motion instead of going heavy and cutting them short and making them look like doo doo. Used the duffalo bar and worked up to like 235 or 240x3.

 

  • Reverse Hyper
  • 8 sets 6 reps
  • + use more weight than last week

6 kilo plates, quarter, 2 dimes. I use as much weight as I can use without having them look shitty. If that means the same weight as last week, then so be it.

 

  • Free Time
  • Whatever you want

Shrugs on standing calf raise, leg extension, hamstring curls, stir the pots. Why am I still doing leg extensions and hamstring curls 2 weeks out??

THURSDAY

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

 

  • Bench Press
  • 8 sets 3 reps with 65%

130 8x3

 

  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  140 total reps. Use as many sets as you need but no more than 30 seconds rest between sets

Back to the ol lying dead stop triceps. I just like keeping my elbows and arms in one piece as much as I can.

 

  • 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.
  • + less than 3 minutes rest

150 on the OG seated row machine

 

  • Seated Shoulder Press Machine
  • 2 sets of 8-10 (each set to failure)

Plate quarter dime 5 shit we’re getting up to 2 plates hot damn watch out

 

  • Heavy Face Pulls
  • 6 sets of 6-8

120

 

  • Free Time
  • Whatever you want

Grip, lat pulls, stuff. Trying to keep my free time minimal. Free time for training. The rest of my free time I fill with the Great British Bake Off. GBBO4LYFE.