Training for the Women's Pro/Am April 14th. 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)


Dynamic Effort Movement

  • + If multiplywear briefs
  • Barbell Squats
  • 260 for 10 sets of 2.
  • + less than 90 seconds rest
  • { Deadlifts should be loaded before squats - no warm up sets. Your squats are the warm up and the rest between squats to pulls will not exceed 5 minutes.


This is week 1 of our speed squat wave.  Dave chose this weight based on how my sets at multiple different percentages the week before looked. The weight will go up each week and the sets might stay the same or go up. Actually since the weight is going up the sets will prob be the same. Stay tuned for the exciting conclusion next week.


  • Deadlifts
  • + against bands off the floor. Band tension APROX 30-40% of bar weight. Bar weight to be 45% of perceived max.
  • + 6 sets of 3 reps
  • + 1-2 minutes rest


Dave pointed out I am not putting enough speed into my speed pulls (if you noted a few logs ago, I had this issue with my squats) so I put some more effort into being speedy and lo and behold, it worked. Wow, focused effort on a goal to produce results. Who would've thunk it.


Oh also these were like 195.



  • Inverse Curl
  • - 4 sets of 6-8 reps
  • 2-3 min rest
  • • Use more weight than last week


I interpreted the instructions to mean “use less weight” since that would make it harder.  I used two dimes and experienced my first GRINDER on an accessory exercise. Gravity, not just your friend- it's the law!


Well since I used less weight than last time there go my quarter pounder jokes. They had a good run.



  • Ab and Adduction Machine
  • + 3 sets 15 of each

Slow eccentrics on the adduction


  • Reverse Hyper
  • 3 moderate sets of 8-10 reps


5 plates total with medium swing for maximum buttage.


  • Bench Press
  • 40% for 3 sets 10 reps

Probably did about a quarter I have no idea what my raw bench is right now.



  • Free Time
  • Whatever you want


Leg extensions, single leg standing ham curl, stir the pots, belt squat marching