• Training by Dave Tate in Italics

Tuesday 1/15

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




  • Max Effort Movement 
  • Deadlifts off 3 blocks
  • with Monster Mini Bands.
  • + work up to 2 heavy singles. Pull until it is heavy and then another that is really heavy.


JESUS FUCKING CHRIST. This sucked. I literally only ended up with 345. Which is a terrible pull for me. Like would have been an ok pull 4 years ago. I complained about it for a long time and how my back got weak again and Dave told me to forget about it and that I am windmilling when I pull and that is more of an issue but I think being WEAK AS FUCK is more of a problem.

I’m just allergic to bands they never work out for me despite the fact that the band tension was minimal. They band together to fuck me over. If I owned a gym they would be banned. Band news all around.

It’s also been so long since I deadlifted that I got a BRUISE on my PALM. Which I didn’t even know was a THING. Now I have one on my hand to match the one on my ego. Too bad it wasn’t a weekend or it would have been on palm Sunday.


  • Supplemental Movement A1 
  • + Same as last week but train harder because now you know what to expect.
  • Leg Press - warm up sets of 8-10 reps until you get to a weight you could do for 40 reps if you had to. From here you will do one set of 5 reps, add 25 pounds per side until you can’t get five reps any longer.


THIS SUCKS. That is all.

Wait that is not all here is my shish kabob leg press. More like SHEESH kabob, amirite???

Leg Press Shish Kabob


  • Supplemental Movement A2
  • Seated Leg Curl - after warm up sets 3 work sets of 8-10 with 50 partial reps at the end of each set.


This also sucks but at least this is done while sitting down.


  • Accessory B
  • Glute Machine
  • 4 double sets with the starting reps being 12-15. To do these select a weight you can do for 12-15 and do that set, go straight to the other leg and do the same # of reps. Then go right back to the first leg and do as many reps as you can. If this is more than 60% of the reps on the first round add more weight or slow down the tempo. After that double set rest. Then repeat 3 more times.


I am ashamed to say it but this is the only exercise I feel in my glutes. 145 lbs. Whoa BW kickbacks #goals. #right?



  • Accessory C
  • Reverse Hyper
  • 5 heavy sets of 6-8 reps


3 or 4 plates on each side trying to keep my chest down and squeeze the ol buttero at the top.



  • Accessory D
  • Sissy Squats using the sissy squat stand.
  • 4 sets to failure.


These are also hard as fuck and not in a good way. I have never hated training but every exercise we do, I literally hate it before during and after.

You know what is hard in a good way? A max single. Not 25 fucking quad burn half standing nightmares.


  • Free Time
  • Whatever you want


Whatever you want? I want my old program back.

But for real I did some abs and belt squat marching and banded abductors





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



  • Dynamic Effort Movement 
  • Bench Press with Fat Bar and 1.5 chains per side.
  • + 15 sets of 3 reps with 45-60 seconds rest between sets
  • + same weight as last week


Used a plate. Aka plate it again sports. Training is too depressing for me to make good jokes.


  • Supplemental Movement - 1 
  • 3 Board Press - keep using the fat bar. Pull chains off. Work up to 5 heavy sets of 5 - rest no more than a couple minutes between sets


Close grip. Uh well I did the same weight as I did off a two board so that was not a great surprise. This is not a great week of training thus far.



  •  Supplemental Movement  - 2 
  • Seated Rows (any grip). 1-3 warm up sets and then 4 sets of 8 reps leaving around 4 reps in the tank on each set.

200 lbs with a close grip hand implement.



  • Accessory - 1 
  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets

25 lbs


  • Accessory - 2 
  • One Arm Standing Shoulder Press
  • 3 sets of 8-10 (each set to failure)


Ok this time I learned my lesson and I used a lighter weight (35s) and just did a way slower tempo. Believe it or not I felt it just as much or more than tilting my body aggressively and push pressing a heavier weight. Wow maybe I should listen to suggestions sometimes.  Just a thought.



  • Accessory - 3 
  • Push ups with closed first (this can be with hands on hex dumbbells, the push up things or a barbell in a rack)
  • 60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets


I’m good at bouncing my ribcage off the bar for a little extra oomph.



  • Free Time
  • Whatever you want


Lat pulls, face pulls, stir the pots, side raises.