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


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


  • Dynamic Effort Movement
  • Bench Press with double micro band
  • + same weight as last week
  • + three different grips
  • + 8 sets 3 reps
  • + less than 60 second rest


115 in bar weight plus a million in band weight because that’s how bands work, right? 3 sets at my weak ass narrow grip, two sets at my less weak ass raw bench grip, and 2 sets at my least weak ass shirted bench grip.



  • Yoke Bar JM Press
  • Work up to 2 heavy sets of 8
  • + less than 3 minutes rest

Hoo boy it’s been a minute since I’ve done these. Probably well over a year and a half. I’m pretty sure the most I did in the past was like a quarter of a quarter and a dime so uh I’m glad I do more than that now. Worked up to a plate for 2 sets of 8.


Also when I am setting up and driving my back into the bench and I'm like man I’m going to get a sick arch look at me go with my  back mushed in and my hips up then I go to put my feet down and it looks like a fucking collapsed bridge that was made out of twigs and got flattened by a light gust of wind as you can see in my video.

Also JP did these with like 5 or 6 plates the other day for reps so that was more exciting.



  • 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


Ok I am back to half cheating on these after talking to Dave. I was having trouble going heavy on these without either leaning too far back or, conversely, if I did not cheat on them, I couldn’t go heavy enough. Dave suggested going slowing down the tempo on the reps (wow I see a theme here this has been suggested to be like 3x in the past few weeks and it works) and doing a lil lean back. So I went up to 210 and slowed down the tempo that made it fucking hard.



  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  80 total reps. Use as many sets as you need but no more than 30 seconds rest between sets


I’m still doing dead stop tricep extensions lying on the floor since my elbows are starting to suck and these do not make them suck much further.  Started with 25 lb dumbbells which was a gross overestimation of my strength then went down to half a pood which is apparently about 18 lbs.


  • Seated Shoulder Press Machine
  • 4 sets of 6-8 (each set to failure)


Worked up to a plate, quarter, and a dime each side

I’m well aware that part of the reason we do these on a machine is so they are an isolated shoulder movement (no back, etc). But let me tell you I get a sick arch and some leg drive going. As I am typing this out I realize how much I am doing wrong and how pointless that is. Wow I learn so much from my own log.



  • Triceps Pushdowns
  • + any grip
  • + 60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets


I try and use different attachments each time for MUSCLE CONFUSION.



  • Free Time
  • Whatever you want


Pull down abs, shrugs on the standing calf raise (i still do these pretty heavy), face pulls, grip work, lat pulls

OK Here is the moment you’ve all been waiting for……




If Dave goes to prison and his wife visits him for alone time is it a CONJUGATE CONJUGAL?????!!!!!????