Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.


Unless we have very specific instructions, we are going to overdo it. Prime example, this week.

Nate and I are really good at overdoing things. If it says pulls 3 sets of 5 from mid-thigh that means we are going to go to RPE 11 to do 50 lbs more than we did last week. If I'm supposed to go heavier than I did last week on close grips, it means my last set will be a FUCKING GRINDER BECAUSE I WANT TO PUT MORE WEIGHT ON EACH SET.

I ACKNOWLEDGE THAT THIS IS NOT THE BEST COURSE OF ACTION but you’re just in the moment and it FEELS SO GOOD consequences be damned.


We have multiple week of the same supplemental exercises and we are supposed to build on them each week. So if I start week 1 heavy then week 2 am blowing my proverbial load where does that leave me on week 3+??? I don’t know because apparently I don’t think ahead.


Moral of the story here dear reader, not everything has to be 300%. Overreaching early on in your meet cycle and missing reps or not leaving room to go up in weight when needed will just leave you run down and weaker in the end.


One day I’ll heed my own advice.


It’s already starting to kick in since we felt pretty shot this week. Anyway here it is.





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

ALSO I changed my PM to 420 (bumping it up now that my strength is closer to what it should be around meet time and will probably be bumped up again in the future).


  • Deadlift
  • + work up to 75% Pm  for 3x3 reps.
  • + 3 sets of 3 speed pulls at 60%


315 3x3


So bar slip. Very fingertip. Much hard to get down there. Such sad. Wow.


250 3x3



  • Use more weight than last week on all the rest…



  • Pulls off Blocks From mid thigh 
  • 3 sets of 5


515, 565, 565



  • Pulls Standing on 3 mats 
  • + 3 sets of 5 reps with moderate weight


275. Kept these at the same weight because they were not feeling terribly speedy and it does specifically say MODERATE WEIGHT so I can’t fully ignore instructions that are right in front of me.



  • Bent Over Barbell Rows 
  • + 3 sets of 5


185, 190, 190



  • Arch Back Good Morning 
  • + 3 sets of 5


Buffalo bar plate quarter time. I don’t know how much this bar is so I just go for the old write out the plate weight.



  • Lat Pull Downs 
  • + 3 sets 5


  • Pull Down Abs 
  • + 3 sets 5


  • Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,

This takes like 17 hours no I didn't do any free time.