Training for the IPA Buckeye Brawl December 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)

 

Trying to spend more time in the suit this training cycle around so I don’t put it on a few weeks out and SURPISE I suck at setting up in it and then miss 450 at the top AGAIN

 

 

  • Deadlift
  • + work up to 80% Pm  for 2 reps.
  • + 8 sets of 3 speed pulls at 65%

 

320 for a set of 2. Aka a double. Here is a video. As you can see, my setup is shit. BUT my shoulders look poppin. As Dave said “well at least you know your back is strong enough to pull still leg”. LOL.

Oh lookie surprise hard to get down there

 

I kept the suit on with straps very loose to try and work on my setup with speed pulls. I was still starting with my shoulders too far in front of me so I added some mats until it was less fucked up. Even if I started with my shoulders farther back, they would still end up in front of me when I initiated the pull. If I thought about pulling with my arms first it seemed to help a little bit. So just putting that idea in the ol brain to see how it pans out.

 

Here is a video of me running away from the rogue bar (rogue as in doing its own thing) (I am not a fucking traitor)

 

 

 

 

  • Pulls Standing on 2 mats
  • + 3 sets of 8 reps with moderate weight
  • Make this last set of 8 your all time best set of 8 reps.

 

250 3x8

 

 

  • Bent Over Barbell Rows
  • + 3 sets of 8
  • Use more weight than last week
  • Make this last set of 8 your all time best set of 8 reps.

Ok obvi this is our last week of doing a few of these exercises.

170

 

 

  •  Back Attack
  • + 3 sets 8 reps
  • Use more weight than last week or add more bands
  • Make this last set of 8 your all time best set of 8 reps.

 

Doubled black band and TWO PLATES FOR THE WIN

 

 

  • Pull Down Abs
  • + 4 sets 8

 

120 now that I can balance out teh weight with my extra body fat.

 

  • Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,

 

 

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 65% Pm for 3 sets of 8
  • *** This is based on Pm RAW

 

135 3x8

 

 

  • Incline Close Grip
  • + 4 sets 6 reps
  • Make this last set a PR set of 6 reps

 

One fiddy five for I think a PR. I mean a recent PR. So that counts, right?

 

 

  • One Arm Dumbbell Seated Overhead Press
  • + 4 sets 8

 

Well I tried 50s and blew my load so I ended up with 45s for the rest of the sets

 

 

  • Band Press Downs
  • + 120 reps

 

  • Free Time: suggested items like pull downs, low rows, shoulders with rope, pull aparts, face pulls

 

Lat pulls, front and side raises, tricep extensions

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