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

Tuesday

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

 

 

  • Belt Squats 
  • Last week of belt squats so hit these really hard to get your best set of 5. - rest and then follow up the same weight for 3

AKA handle assisted lower body movement. Went up in weight from last week. Which was already a clusterfuck of an arm dominant belt squat. So this week I hit an ARM SQUAT PR.

This is one of those things where at the time, I’m focused on the weight and doing enough weight and then after I’m like wow I really cheated myself out of some good reps because I was focused on doing more weight than last week so i got a sick arm pump instead. Because my squat at my meet really cares about HOW MUCH WEIGHT I DID ON MY BELT SQUAT AS OPPOSED TO BUILDING STRENGTH IN MY LOWER BODY BY ACTUALLY DOING THEM 100%. Noted for next time.

 

  • Deadlifts from floor
  • 70% for 5 sets of 5

300 5x5

As Matthew mcconaughey says in dazed and confused “alright alright alright”. All of these sets were wildly different.

 

I rarely film things because I don’t like putting my focus on anything other than the activity at hand but I did want to see how hook grip vs reverse grip was looking.

 

 

The first one is hook grip. Sweet stiff leg deadlifts. Is this my first day in a gym?

Second is the ol under over. Aight.

I don't know what the third is but it looks like poopie.

The last one is JP giving me some tips to try and get me in a better starting position. Here you can see my chest up more, hips down a little more, and shoulders farther behind the bar. I like.

Please note the look of total incredulity on my face when JP suggests that I pull the bar into me more when I set up. Because of my long ass legs, I set up so the bar about splits my feet in half. So when I go to get the bar, my knees are not 6 feet in front of it. So the idea of starting with the bar on my shins was like whaaaaaa????? Once we fleshed out that he just wanted me to pull it into myself at some point when initiating the pull, we could move forward with the tugging.

 

Usually I pull with my shoulders rounded but if I fuck it up, I end up with my shoulders too far in front of the bar. I actually kind of like the way these looked but I know that at the meet, I’m just going to grip it and rip it and hope for the best. Just being realistic. So in the next few weeks I will try and reinforce some positive habits. But let's be real.

Also, good news, when I put a suit on EVERYTHING ABOUT THE WAY I PULL WILL CHANGE ANYWAY! REMIX!!!!

 

  • Reverse Hyper
  • 6 sets 6 reps
  • + use more weight than last week

Uh i think 6 kilo plates, a quarter, and a dime? Just a quarter? Good note taking, Lily.

 

  • Bench Press
  • 60% for 5 sets of 5

Ok i know this one, 130 5x5

 

  • Free Time
  • Whatever you want

2 sets each innie outtie, pull down abs, shrugs on calf raise, banded good mornings, kickbacks

 

THURSDAY

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Seated Rows
  • Facepulls
  • Pulldowns
  • One Arm tricep Band Pushdowns

 

  • Bench Press
  • 7 sets 3 reps with 65%

140 7x3

 

  • 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

Lying dead stop tricep extensions

 

  • Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.
  • + less than 3 minutes rest

210 low row PR put that one on the record board

 

  • Seated Shoulder Press Machine
  • 2 sets of 8-10 (each set to failure)

Plate quarter dime x10

  • Heavy Face Pulls
  • 3 sets of 6-8

 

120

 

  • Free Time
  • Whatever you want

Lat pulls, hanging leg raises, “grip on the clamp thing” is what I wrote down in my notes. I have no idea what it is actually called but I guess I have to keep some things mysterious to keep my readers coming back for more.

Now that I think about it, it's kind of like one of those things they use at the gynecologist to hold the vajay open.  If you don't know, now you know.