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

Saturday

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

 

  • Squat
  • + Work up to 80% Pm for 2 sets of 3
  • Use the straps and squat down so the strap will tap the bar 3 inches above. Use all gear.

 

430 2x3 with straps set 3 inches high. Again, I’m not on the percentage train here, just going up in 15-20 lb increments each week. Nice and speedy and high and breezy.

 

Then 475 with reverse monster minis and straps up just to start getting used to them.

 

 

  • Speed Pulls 
  • + 5 sets of 1 speed pulls at 70%

 

300 put the suit on for these just to keep working on my fat man rolling the bar into me setup.

 

 

  • Leg Press with Squat Stance
  • + 3 sets 5 reps
  • (leaving 2-3 left in the tank at the end of each set)

 

Well thankfully I just have the instructions of leaving 2-3 in the tank at the end of each set so I don’t have to do the rain man band and plate calculation to figure out what I did last week.

 

 

  • Reverse Hyper
  • + 4 sets 5
  • (leaving 2-3 left in the tank at the end of each set)

 

5 plates on each side

 

 

  • Hanging Leg Raise
  • + 3 sets 5 reps (weighted)

 

10 lbs

 

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

 

Yes plz.

 

Ham curls, innie outtie, leg extension

 

 

 

Sunday

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 85% of what you think you can max right now for a triple, If raw you will do this off one board. If gear you will use gear to chest for a triple and then a single with the same weight.

 

OK SO NOW ONTO THE IMPORTANT PART.

 

 

I started out with percentages but TBH my bench is a clusterfuck- I’m in a big shirt but I can’t touch for shit. So I’m just kind of trying to make it work at weights below openers.

 

255 (the actual percentage) then went up to 275 and neither touched but on 275 I picked my head up and it got a little closer.

 

Dave has about had it with my inability to bench. I’m in a big shirt so what the fuck is wrong with me? Great question. But the head up thing seems to do something.

 

SO WE CHANGED EVERYTHING. AND BY WE I MEAN DAVID. Went from a tucked bench to a feet flat in front, head up, heave ho fat man bench.

 

Started with 230 then did a few sets at 250 and 270.

 

Actually moved well since I could time my leg drive with the press. My main problem is that I’m chasing my body down and my shoulders are rolling in so I’m making in even more difficult to touch and keep everything tight and I’m pressing from like a negative one and a half board.

 

So THIS WILL BE A FUN ADVENTURE.

 

 

 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 3x3

 

115 on a seated OHP from pins

 

 

  • Pushdowns - Any 
  • + work up to 3 heavy sets of 5 reps

140

  • Low Rows 
  • + work up to 3 sets of 5

 

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

 

Shoulders, tris, grip, lat pulls, mulling over my shit bench and wondering if I should try to bloat up to 275 to make this head-up heaving bench worthwhile.

metal-straps-home