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

 

My parents came to visit me this weekend so I shoved all my training into Tues/Wed/Thursday to free up some time for them even though they are gracious and understanding when it comes to me training during their visits.

 

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 3 sets of 5

 

380 3x5. I can’t wait to get to sets of three!

 

 

  • Close Stance Low Box Squat with Yoke Bar
  • + 3 sets 5 reps
  • Use more weight than last week 
  • Make this last set a PR set of 5 reps 

 

Plate double dime then a 2.5 on top FOR A PR I was wondering why I only hit a little PR and was feeling not great then Tyrel reminded me that I TRAINED THE LAST 2 DAYS AND ONE WAS A PULLING DAY oh yeah… Thanks T dawg

 

 

  • Glute Ham Raise
  • + 4 sets 6 reps

 

Holding a 40 lb dumbbell like a fat lil baby.

 

 

  • Hanging Leg Raise
  • + 2 sets 6 reps (weighted)

 

Well since I was forced to use 10 lbs use I now can’t use less than that even if it is a little bit of a clusterfuck

 

 

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

 

Lat pulls! Face pulls! Extensions (why did I do extensions on this day? I dont know but I wrote it down SO IT MUST BE TRUE), innie outtie, low rows, hamstrings. I did a bunch since I was going to have extra rest between this day (Thursday) and benching on Sunday.

 

 

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 80% Pm for 2 sets of 5

 

240 3x3. I decided (which Dave said ok to) on going with triples instead of 5s because 5s in a shirt can just get sloppy and I’d rather get more good reps in.

 

I’m still in this large bash but I STILL CAN’T TOUCH. I’m working on bringing my body up to the bar and trying to drop the weight in a controlled yet semi chaotic manner so I don’t fight it down. But I still only touch on a few reps over all. I get close on others but not close enough.

 

On the last rep of the last set I was hovering over my chest and I decided on a random whim which was not really thought out that I would try lifting my head up and I DID AND IT TOUCHED IT WAS SO EASY NOW I GET WHY PEOPLE DO IT now I just have to remember to do it in the future and hope that it works with heavier weight and that I can still press ok out of it. How was that run on sentence? Still following?

 

 

 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 4 sets 5 

 

Used the good ol angle bar up to a quarter and a 5. I don’t know the weight on these random bars so I just write down the plate weight I do for them.

 

 

  • Extensions - Any 
  • + work up to 4 heavy sets of 8 reps 
  • Make the last set VERY hard 

 

40s on rolling tris. VERY hard.

 

 

 

  • Low Rows 
  • + work up to 4 heavy sets of 8 
  • Make the last set VERY hard 

 

170. SO VERY HARD.

 

Comp-Combo-Rack-two home