Training for the IPA Buckeye Brawl December 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)
I was going to put my DL suit on today so I could start getting some practice in with it since my setup always changes once I shove myself into that little meatsack. Which is also what you can call any guy on drugs. But alas, I am too fat for it so I need to order a bigger one. Raw it is for the time being.
As a result, I spent the first like 45 min of training trying to stuff myself into a suit and go shopping in the warehouse for a new suit and try them on and blah blah blah.
- Deadlift
- + work up to 75% Pm for 2 sets of 2 reps.
- + 8 sets of 3 speed pulls at 55%
300 2x2
220 8x3 speedy woosh pulls
- Pulls Standing on 2 matts
- + 3 sets of 8 reps with moderate weight
My back was still kind of hurty owwy from the weekend so I dropped it to 225 for these sets. Deficit pulls. CLassic back breaker.
- Bent Over Barbell Rows
- + 3 sets of 8
- Use more weight than last week
165
- Back Attack
- + 3 sets 8 reps
- Use more weight than last week or add more bands
Plate quarter dime and doubled black band and an EXTRA 5 ON THE LAST SET OH WOW 10 lb par watch out attacking that back.
- Pull Down Abs
- + 4 sets 8
110 and 120 on my last set! A little flailey but usually when I try to get to 120 it pulls me around too much so I finally did it THANKS EXTRA BODYWEIGHT for keeping me firmly planted on the ground.
- Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,
Thursday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
What an easy breezy day. Relatively. Weird to be in and out in under 4.5 million hours.
- Bench Press
- + work up to 60% Pm for 3 sets of 8
- *** This is based on Pm RAW
125
- Incline Close Grip
- + 4 sets 6 reps
145 4x6. It felt like a good weight during my sets but then after I was like FUCK I SHOULD HAVE DONE MORE so hopefully we will be doing this for another week or 2
- One Arm Dumbbell Seated Overhead Press
- + 4 sets 8
45s. Oh shit i feel 50s on the horizon. Been a while since I used those bad boys for OHP.
- Band Press Downs
- + 100 reps
- Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls
Lat pulls! Low rows! Grip work!
