Fat Tuesday Pulling and ACCESSORY PR THURSDAY (just kidding I don't really think that's a thing) (but yes i did 10 lbs more for abs thank you very much)

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!

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