Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics.


10/20- ME Lower

  • Warm Ups 
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation. 
  • *Add in band pull aparts and band face pulls. 


  • Squats 
  • Work up to a weight that is 80% of your best squat. If Raw then base on raw, if full gear than base on full gear. If you use gear than use it all.  
  • Set straps up so you will be squatting to legal depth. Have someone call you up before bar hits the straps.  
  • Do one more set with 85%  
  • After last set toss a reverse band on so you take 100-150 off at the bottom.  
  • Go up to 120% for 1 


Went up to 400 then threw on the ol bands and worked up to 525 reverse band. We try to set them up so they don’t take a whole lot off the top so the pick will still be on the heavy side. Obviously they still take some off at the top; I am not laboring under the delusion that I squatted 525 at any point in this lift. I think it looked a little weird on the way up but I am not overly concerned. My concern now is just getting my squat back up and seeing where I am at.


We had a big crowd in today; Todd Brock and Co, the Masons, and Yessica all graced us with their presence at the S5 compound. Also that sounds like one denim clad ensemble that I assume would play music akin to Bad Company, one folksy duo, and one single-name female pop star from the 90s.

Thank you to all the extra folks for their assistance today.

Dave told me to cut it after squatting since it was a long, meet-like day in terms of the amount of squatting. But had I not been a lazy fuck, here is what I would have done:

  • Deadlift off one DC Block 
  • Work up to heavy single but DO NOT MISS
  • Reverse Hypers (HEAVY)
  • 2 sets of 8 reps
  • Banded Good Mornings 
  • 2 sets of 20 reps
  •  Light Bench Press with tsunami bar
  • 3 sets of 10 using either 95 or 135 pounds
  • Free Time: 
  • 20 minutes of whatever you want. No less then 8 reps per set. Try to get as much blood into the muscles as you can.

10/21 ME Upper

  • Warm Ups
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.


  • Reverse Band Stand Press 
  • Work up to single and then a down set of 3 reps


OK THIS IS ACTUALLY AN EXERCISE. The only people I had seen do this prior to today were Dave and other large, older, dying men so I just assumed it was a floor press for people who were too lazy and/or decrepit to get all the way to the floor.


Here is the explanatory video Dave sent me when I asked him if he just meant to type reverse band press.

Went up to 295 for a single then did a triple with 235


Yessica was in today too getting ready for her first single ply meet and getting some shirt work in. It has been a few years of single and multi ply gear for me and I am still trying to figure out HOW THE FUCK SHIRTS WORK and how to set them based on each shirt, lifter, lifting style, and weight. Whenever Dave helps us set shirts I try to learn more about the intricacies of shirted decision making. It’s still a work in progress.


Anyway Yessica was my training buddy for today and we did our accessories after her shirt work.



  • Extensions (any type)
  • You can pick the sets and reps but when it all done should be 80 total reps


Rolling triceps with 25 or 30 lbs for sets of 20.  I should have written it down but alas I did not. Sorry. I learned my lesson.



  • Overhead Press 
  • 4 sets 5-8 reps


Quarter and a 5 on the angle bar.



  • Lat Pull Downs 
  • Do 2 sets with 3 different handles for a total of 6 sets of 8-10 reps


I try and use a plethora of handleage on these to hit the upper back, middle back, side back, and back back.



  • Pull Down Abs 
  • 3 sets of 8-10 reps





  • Free Time
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4 


Grip work, face pulls, shrugs on the calf raise machine, front raises, banded good mornings, hamstring curls, leg exgtensions, abductor and adductor machine to round out all the things I failed to do the previous day.