Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics.
FIRST A VIDEO. THE MOST IMPORTANT VIDEO CURRENTLY IN EXISTENCE. Turn your sound on. V Important.
YOU ARE WELCOME.
And now for something completely different:
Note from Dave regarding this week’s programming:
I think what I saw on the geared squats Sat was fatigue accumulation - you will see changes to accommodate this. We are getting to a point where everything matters more and more. Let me know how you feel, if something feels fucked up, if sleep is bad, etc. I can see much of this when I see you in the gym but don’t assume you can just push through shit. It can all be accommodated for. The only thing that matters is what happened the day of the meet.
Dave took regular speed squats out this week to give us a week off straight bar squatting to reduce some of that fatigue associated with getting hammered down in that pattern. Jess is doing the WPO which is a few weeks before my meet so we are running pretty much the same program until she gets a little closer to her meet.
DE Lower
- Box Squat - Box Jumps onto Base Box
- Warm up- 5 sets 2 reps - working moderately explosive. No need to jump way higher than box, focus on landing soft on the box and don’t jump down.
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THIS IS ONE OF THE MOST SHAMEFUL THINGS I HAVE EVER HAD TO WRITE.
Ha! Box jumps! A nice light week off, right?
NO. I ALMOST DIED.
So I get warmed up and see a soft box sitting out (probably 18” no biggie) and I hop on it a few times. OMG MY KNEES AND ADDUCTOR FUCKING HURT. HOW AM I SO FRAGILE. WHY CAN I SQUAT BUT I CAN’T JUMP ON A BOX WITHOUT MY BONES FEELING LIKE THEY ARE SHATTERING.
THIS ISN’T EVEN A JOKE I HAD TO JUMP ON A LOWER BOX AND THE ONLY ONE I COULD FIND WAS 6 INCHES THIS IS SO CATHARTIC TO TYPE IT OUT I HAVE BEEN KEEPING THIS A SECRET.
Anyway something about my genetic makeup is SO UNATHLETIC that I can’t lift my feet up off the ground more than 6 inches without my tendons trying to tear themselves away from my body.
I’m never doing box jumps again they are dangerous. Anyone who says powerlifting is dangerous can (insert jerk off motion and eye roll here). Letting your feet leave the ground is the real danger.
- Leg Press or Hack Squats
- Warm ups - work to 3 sets of 8 reps using the same weight.
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Reverse mini bands 3 plates for 3 sets of 8. I am not leg pressing because that is not a great position for my back to be in and has messed me up in the past so I’m just erring on the side of caution.
- Reverse Hypers (LIGHT)
- 3 sets 10 reps
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Two plates per side with a short and controlled range of motion using the glutes to squeeze the weight up.
- Inverse Curl
- 3 sets of 8-15 reps (try to go 1-2 reps shy of failure)
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For higher reps on these I use a quarter or a quarter and a dime depending on how much I have fucked myself up in the rest of training.
- Light Bench Press with tsunami bar
- 3 sets of 10 using either 95 or 135 pounds
- Pull Down Abs
- 3 sets of 8-10 reps
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100-110 lbs
- Free Time:
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
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Last training cycle I used free time for isolation work and any special exercises I needed to do for my weaknesses (I have a weakness… for sweets). This time around I feel like I have been neglecting my lower body isolation work since I have been so focused on doing the things I need to do to get my back stronger so I am trying to add those back in now so I can get jacked and then hide my legs in sweatpants all winter.
I did some leg extensions, single leg standing hamstring curls, banded good mornings, and the abduction/ adduction machine.
DE Upper
- Warm Ups
- 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
- *Add in band pull aparts and band face pulls.
The pinnacle of matchy matchy fashion
- Floor Press Speed Bench
- Pick a weight that is 60% of your best floor press.
- 9 total sets of 3 reps using 3 different grips
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I used 125. 3 reps close grip, 3 reps with my raw bench grip, and 3 with my shirted bench grip.
- Close Grip Floor Press
- work up to 1 heavy set of 3
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I was hoping to hit 2 plates today but I only got to 210x3. I will chalk it up to the migraine and throwing up I spent the day enjoying. Not that I am just too weak. Right???!!!
- Low Rows - Use two different handles
- 3 sets of 6-8 reps (heavy) - handle 1
- 3 sets of 6-8 reps (heavy) - handle 2
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I try to use one wide and one narrow grip handle for these for maximum back jackedness. They judge that at the meet, right?
- Band Pull Aparts super set with
- Prone Rear Delt Raises (heavy)
- 3 sets 8 reps
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30 lb dumbbells and a red band for pull aparts
- Reverse Hypers Light
- 2 sets 10 reps
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Two plates per side with a controlled, shorter range of motion; squeezing the bootay.
- Free Time
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
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Front and side dumbbell raises, tricep extensions, grip work, banded good mornings, lat pulls, and heavy t bar rows. I try and do these so they hit my upper back; I arch a little and try and squeeze my shoulder blades together and keep my elbows out. So in a sense it mimics a face pull instead of a lat-type regular row.