Programming by Dave Tate in italics

Commentary by Lily in sassy


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


  • Max Effort Movement 
  • SS Yoke Bar High Box (briefs) with Monster Mini Bands Pulling You Forward 


Ok well the fun part about doing new exercises is that you have no frame of reference for them whatsoever. Margaret and I spent about 10 minutes setting this up (to the Benny Hill theme song). I stood up with the bar, Margaret unracked, and I went flying forward causing a racket for everyone to turn around and stare at. Figured maybe I just uh wasn’t ready for the band tension on the unrack. Tried it again, told Marg to unrack it slowly and as she did the bar just slowly scraped against the uprights as I fell forward. So long story short, I was bested by some rubber bands. So we switched to the little baby bands.

Worked up to 3 plates and a quarter on each side. Something funky was going on with my unrack where one side was pulling down and barely making it out of the rack and it happened to be on the side that my back normally hurts on. Still not sure what the issue was but JP noticed one of my hands was closed on the handle (the right one) and one was open so I was probably just self-sabotaging and pulling the bar down on one side. I love it when each side of my body is doing two drastically different things and I don’t notice. Makes me feel like I have really good proprioception. You know, like an athlete.



  • Supplemental Movement A1 
  • 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. 


Did some sort of razzle dazzle set up with bands and plates. Started with 4 plates each side and added quarters and 35s on each side until I could no longer unrack. Ended up with 6 pieces of change on each side. Looked like a leg press shish kebab.




  • Supplemental Movement A2 
  • Seated Leg Curl - after warm up sets 3 work sets of 8-10 with 30 partial reps at the end of each set. 


Plate quarter and dime for my working sets. I did a lot of grimacing which everyone says looks like I’m smiling so I think there is something wrong with my face.


  • 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. 


Lots of kickbacks. That’ll do donkey, that’ll do.



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


I believe 3 plates on each side keeping my chest down and squeezing the tuchus at the top trying to get the glute pump.


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


Seriously these fucking suck what happened to good ol leg extensions



  • Free Time 
  • Whatever you want


Banded abduction

Standing abs on the cable machine




  • Warm Up 
  • Hanging Leg Raise 
  • Reverse Hypers 
  • Pulldown Abs 
  • Facepulls 
  • One Arm tricep Band Pushdowns 




  • Dynamic Effort Movement 
  • Bench Press with Fat Bar and 1.5 chains per side. 
  • + 10 sets of 3 reps with 45-60 seconds rest between sets 


I had a plate on the bar I don’t know what weight that is with the fat bar. Excuse me I mean thicc bar.

Utilizing three different grips (more sets with the weakest grip).


  • Supplemental Movement - 1 
  • 2 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 


Twice during this exercise I threatened Margaret’s life and told her I would return her to her boyfriend in a body bag because she took the bar from me too soon. But like 30 min before that I told her she was really pretty so it evens out, right?


Anyway aside from this “bonding experience” I worked up to a plate quarter and dime and actually only got 3 or 4 on my last set which Dave predicted because he is a TRAITOR.


Also I made the mistake of asking whether we should do this close grip or not and I couldn’t pretend I didn’t hear the answer to FYI it was close grip.




  • 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 or 210 lbs with a swiss bar attachment. Call me swiss miss.




  • Accessory - 1 
  • One Arm Standing Shoulder Press 
  • 3 sets of 8-10 (each set to failure)


40 lbs doing exactly what I wasn’t supposed to be doing, leaning sideways so my back hurts and I can do more weight. The point of these is that we are NOT supposed to be able to go heavy because they are standing, one arm so we are supposed to slow down the tempo to make a lighter weight difficult. Dave specifically told me this but I still opted for the bent press. One day I’ll learn. But alas, today is not that day .


  • Accessory - 2 
  • 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 


Started with 30 lbs ended up dropping to 25 because I’m a little baby.


  • Accessory - 3 
  • Push up 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 


Wow I was really ahead of the curve by picking this as a free time exercise last week. Almost like I’m learning something.


  • Free Time 
  • Whatever you want


Lat pulls

Face pulls

Stir the pots

Bird dogs and other things of that nature I neglect occasionally