Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.
6 weeks out
AS YOU CAN SEE, our training now has more explicit instructions to prevent us from blowing our collective wads this far out from the meet. Dave now has to specify “leave 2 in the tank” so we don’t do that thing where we leave zero or NEGATIVE ONE in the tank on a regular basis. Reel those babies in.
Tuesday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Deadlift
- + work up to 80% Pm for 2 reps.
335 for one set of 2. I’ve been pulling in my suit with the straps up to get my start position locked in. My biggest problem in the past few meets is when I put the suit on and crank the straps down then get all riled up I end up starting wayyy too far in front of the bar and then when I get to lockout I’m just flailing haplessly about on the platform.
Twice in a row.
I missed 450 TWICEEEE. Shan't be THRICE.
- Pulls off Blocks From mid thigh
- 2 sets of 3 (leaving 2-3 left in the tank the end of each set)
Couldn’t find all the mats we used for our setup last time so ended up pulling from a little lower than we did previously. With my newfound ability to not go balls to the wall on everything, did 495x2x3
High five, restraint!
- Pulls Standing on 3 matts
- + 2 sets of 3 reps with moderate weight
- (leaving 2-3 left in the tank t the end of each set)
285 and 290 so I could do a lil more than before.
- Bent Over Barbell Rows
- + 3 sets of 5
190 195 for a barbell row PRRRRR
- Arch Back Good Morning
- + 3 sets of 5
- (leaving 2-3 left in the tank t the end of each set)
Plat quarter dime 5 on the ol BUFFALO BAR™. Good thing we aren't in Springfield Ohio or it would be Buffalo Springfield
- Lat Pull Downs
- + 3 sets 5
- (leaving 2-3 left in the tank t the end of each set)
- Pull Down Abs
- + 3 sets 5
- Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,
It was probably like 10 after all this so I regret to inform you all I did not do any free time. As I usually do not do on this epic day. I mean epic in the sense of a long story like the Odyssey, not epic in the 21st century way.
Thursday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Bench Press
- + work up to 50% Pm for 2 sets of 10 with Tsunami Bar - These should be easy!
- *** This is based on Pm RAW
I don’t know what the tsunami bar is so I just went with a plate on it so it would be EASY
- Close Grip Bench
- + 3 sets 5 reps
- (leaving 2-3 left in the tank the end of each set)
OK I GET IT NOW . Went with 175, 175, 180 DID NOT MISS OR GRIND OUT ANY OF THEM GOOD JOB, ME
- Standing 1 Arm Over Head Kettlebell Press
- + 3 sets 5 ( leaving 1 rep left)
50s
- Extensions
- + 100 reps total
Rolling tris
- Shoulder Rope Rotation
- + One round
- Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls
Yes I did free time today since this isn’t a 17.68 hour training session.
Lat pulls, low rows, face pulls, grip works, abs
