Training for the Women's Pro/Am April 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)

 

  • Belt Squats  (briefs or raw)
  • Work up to 70% of what you feel is your best max with this bar for 3 sets of 5 reps - attach bands to the machine as well - working against the bands - also off a box lower than depth

 

Again, I don’t know what my belt squat percentages are so I went up 10% from what I did last week. Which was 4 plates, 4 bands, and 2 dimes (the extra 10%). Which involved a lot of me hoisting myself up with the handles. So I went down to just one extra dime (and I don't just mean myself GET IT??!!). Which only involved mild to minimal hoisting. And there was much rejoicing.

 

via GIPHY

 

  • Deadlifts from floor
  • 65% for 5 sets of 5

 

275 5x5. Again, dabbled in both hook grip and the ol over under. Verdict is still out. Wow what a cliffhanger.

 

I'm sure as the weight goes up, a winner will emerge.

 

ALSO I took videos of these to see if one method of bar holding looked superior. My videographer sent them to me in fb messenger. How do you download videos from FB messenger? Help me, millenials!!!!

 

  • Reverse Hyper
  • 6 sets 6 reps
  • + use more weight than last week

 

6 25 kilo plates and a quarter non kilo plate. I tried doing 7 kilo plates but uh that was an overestimation of my leg swinging ability.

 

 

  • Bench Press
  • 60% for 5 sets of 5

 

Actually did not do this because I had to train Wednesday. So I did not want to bench 2 days back to back. Please stay tuned for my lifting related AC/DC coverband with our first single: Back to Back (benching is not good). Ok still need to workshop that one a little.

 

 

  • Free Time
  • Whatever you want

 

3 sets shrugs on the calf raise and stir the pots, 2 sets leg extension (single leg), hamstring curls, abduction.

 

 

THURSDAY

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

 

  • Bench Press
  • 10 sets 3 reps with 60%

 

130 10x3 (one thoity as Curly would say).

via GIPHY

 

 

  • 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

 

Ok my elbows are back to hurting again so I did lying dead stop extensions with half a novelty pood trying to go slow to get the most out of it.

 

 

  • 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

 

200.

 

 

  • Seated Shoulder Press Machine
  • 2 sets of 8-10 (each set to failure)

 

Plate, 25, 5 each side x10 wow look at me doing the same thing every week how inspiring.

 

 

  • Heavy Face Pulls
  • 3 sets of 6-8

120

 

  • Free Time
  • Whatever you want

 

Curls, lats, planks, front raises, grip. 2 sets of everything except grip where I did 3 because my sensitive paws need it.