Getting ready for the WPO Semi-Finals March 5th Programming by Dave Tate in italics.




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



  • Bench Press 
  • + Shirt work


Wow coming off my big squatting victory yesterday did not carry over to today.


The plan was to take doubles at 255, 265, 270, 275.


These were a clusterfuck. Did not touch 255 but then touched 265 on both reps. After that was a mess. My mind/body connection was missing and I couldn’t push my heels down so I was just collapsing and chasing my body down and it was taking forever to touch. I ended up taking 270 for multiple sets and did not take 275.


This was v frustrating.


Tried to work on squeezing my butt, pushing my fucking feet down, and actually pressing with some SPEED instead of petering out once the shirt stopped and I had to take over. Press fast and through the lockout is what TOdd kept trying to tell me.


Did some triples off a 3 board next. Oh yeah I didn't set the shirt for any of the reps to the chest (just peeled it off the shoulders a bit). Set it some for the board work though just to get the feeling of that shirt all up in my business.


Margaret had the opportunity and honor of pulling my boobs up to get them out of the way of the shirt.


Anywho. Anyboobs.


285x3, 305x3, 335x5


Nice and speedy


But then of course benching off boards is never the issue it’s when I HAVE TO TOUCH IT TO MY BOOBIES LIKE AT A MEET DAMMMMIT.





  • Close Grip Shoulder Saver Press 
  • + 5 sets of 5 with the same weight  
  • + no more than 2 minutes between sets  


Skipped this cause I did all that board work. Probs good on the heavy tricep work.



  • Close Grip Incline Press 
  • + 5 sets of 5 with the same weight 
  • + no more than 2 minutes between sets 


Did these a lil different today. Pretty much brushed my chin on the way down, kept my elbows super tucked, and did not go nice and heavy like I  normally do. I think I only went up to 115 or 135.



  • Chest Supported Row 
  • Select: 
  • CSR Machine 
  • Seal Row 
  • Hammer Row 
  • Slight Incline with Chest Against Pad
  • + 3 sets of 8 with the same weight 
  • + with no more than 2 minutes between sets 


Hammer row cause all my buddies were done training and this was did not involve any help needed for my long but also relatively short arms.




  • Machine Rear Delt Fly 
  • + 5 sets of 5 reps with the same weight 
  • + no more than 2 minutes rest 



  • Face Pulls 
  • + 5 sets of 5 reps with the same weight 
  • + no more than 2 minutes rest 



  • Triceps Push Down (any)
  • 100 total reps



  • Free Time 


I think I did a lil grip and  maybe lat pulls that was it cause this took fucking forever.