Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics.

 

SUNDAY- ME Upper

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • Pull Downs
  • GHR
  • *2-4 sets (whatever you need)

The cambered bar good mornings from yesterday fucked up my elbows more than anything thus far in this training cycle. Made my tendinitis hurt so bad it was more like ELEVENITIS AMIRITE??!! Let's keep this ball rolling with a 2 for 1 joke:

https://en.wikipedia.org/wiki/Up_to_eleven

https://en.wikipedia.org/wiki/Up_to_eleven

Boom.

 

  • Dead Press  
  • + set bench spotter arms so the bar will stop 2-3 inches off your chest. Lower bar and pause for 2 count and then press back up.
  • + use 2 chain per side
  • + work up to max weight

Continuing with the theme of: Surprise! Exercises I've never done. Here is my top set which was more than a 2 count pause because I was pressing and it just wasn’t moving. Classic powerlifting video with 20 minutes of extra, raw, unedited setup.   In retrospect I just slammed it down on the pins so I probably should not have done that.

 

  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  100 total reps. Use as many sets as you need but no more than 30 seconds rest between sets

I’m on the dead stop lying tricep extension train because 1) it doesn’t hurt my elbows 2) I get to lie down. That’s what I’m talkin about.

 

  • Rear Delt Raises with Prone Bench - Heavy
  • + 3 sets of 8-10 reps

35 lbs. I also got a compliment on my rear delts so these must be working.

 

  • Shoulder Series
  • Dumbbell 3-Ways
  • Side Raise - 20 reps
  • Front Raise - 20 reps
  • Rear Delt Raise 20 reps
  • + no rest until round is over.
  • + 2 rounds

15 lbs ft. a little bit of resting I am such a fucking cheater.

 

  • Wide Grip Low Rows
  • + 3 sets 8-10 heavy

190 I’m so mad I used my “kissed by a rows” joke in my last log so I officially have nothing more to say about rows.

 

  • Free Time
  • Whatever you want

Ok apparently I was compelled to write down what I did for free time this day thank Allah. T bar row - elbows out and chest up for more upper back…. Stuff. Plate and two quarters. Lat pulls for lat… stuff. Curls for elbows pain as prescribed by Dr. Tyrel. Face pulls so more people will compliment my rear delts.

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching
https://en.wikipedia.org/wiki/Prism

https://en.wikipedia.org/wiki/Prism

 

Light stretching