Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.
So dear reader as you recall we are in the dawn of a linear age. I'll also be in different varieties of gear way more often (more suit and shirt work).
- 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 65% Pm for 5 sets of 5
We decided to base my squat off 450 since I will not be going full full gear for a while (I went suit bottoms, straps down today) (I should have acronyms for all of these) (SBOSD). That means my squats were only like 300 and it was quite an easy day. As much as Dave hates RPE, he begrudgingly asked me what RPE I thought it was and it was about a 3. So we will be taking my perceived max up in the coming weeks so my effort will match what it is supposed to be.
- Close Stance Low Box Squat with Yoke Bar
- + 3 sets 8 reps
Like 185. I am awful at these. Who put these in here? I am brandishing my fist at you.
Damn you, David!!!!
- Glute Ham Raise
- + 4 sets 6 reps
Holding a 35 and 40 lb dumbbell. In different sets. NOt one in one hand and one in the other. I would be strong AND functional.
- Hanging Leg Raise
- + 2 sets 6 reps (weighted)
I held a lil med ball between my feet and spent most of the time trying to set it up and not letting the ball roll off the box or kick it off then trying to pick it up with my feet and hold it (cue Benny Hill music)
- Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,
Let’s see I think I did some lat pulls, lighter back attack, leg extensions, innie outtie, i dont really remember i’m just kidn of spitballing here
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 65% Pm for 5 sets of 5.
OK SO. This is quite a departure from my normal shirt work which is like once every 3-4 weeks during meet prep and it’s on the heavy side. Usually I throw my shirt on for 225 then work up from there.
I have a larrrrgeee shirt that used to belong to an old training partner so I’ll be using that for the lighter percentages to get fucking better at benching in a shirt.
The max I’m going off is 300 since I took a speedy 290 the other week.
What I really worked on this session was trying to “drop” the weight onto me. Controlled dropping. The faster I can get it to touch, the better my press will be. Usually I lower it pretty slowly and it’s hard to learn how to drop a fucking barbell on yourself with a weight that is close to your max so I think working with these lower weights will help me actually learn how to let the bar go and hopefully I will be able to stick with it when the weight gets heavier.
- Vertical Pressing (can be standing, seated, off pins, etc)
- + work up to 4 sets 5
I’m erring on the side of back supported pressing just to give my back some extra chillax time with all this gear on.
Plate quarter five on the pressing machine
- Extensions - Any
- + work up to 3 heavy sets of 8 reps
35s rolling triceps. Ol faithful
- Low Rows
- + work up to 3 heavy sets of 8
- Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls
Front and side raises, shrugs on the standing calf machine, grippy work
