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


OK THIS WAS EVEN  WORSE THAN TUESDAY in terms of overdoing it



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



  • Bench Press
  • + work up to 75% Pm for 3 sets of 5
  • *** This is based on Pm RAW 


157.5 3x5. Probs rounded up...



  • Use more weight than last week on all the rest…
  •  Close Grip Bench
  • + 3 sets 5 reps


I think I did 2 sets at 195 then decided to put more weight on for the last one which was uh not super fast. A little grindy like a middle school dance. And Dave happened to be watching so I got a classic WHAT ARE YOU DOING BLAH BLAH BLAH BLAH speech and then I had to defend myself (even though I knew I was wrong) (which I then admitted later) (but I can’t always give him the satisfaction).

So all of our trying to go heavier than necessary culminated in this public berating which was probably for the best since we need to reassess ourselves before our collective loads are blown on all our supplemental stuff.


Here is a video of a not shitty set though.



  • Standing 1 Arm Over Head Kettlebell Press
  • + 3 sets 5

45/50 lbs


  • Extensions
  • + 80 reps total

Lying DB rolling triceps


  • Shoulder Rope Rotation 
  • + One round


  • Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls

Yes, please. Lat pulls, upper back, grip work, the usual suspects.

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