Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.
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 70% Pm for 3 sets of 3
Well I’m going off of….. going off percentages here and I’ll actually be working backwards from my last heavy squat squat day which will be around 500. So working backwards in 15 lb jumps that makes today 400 lbs 3x3. I’ll leave the actual program in there so you can see what the progression is for everyone else.
Here is a vid thanks to my child lil McBeefy for taking videos since I never take videos of myself. I believe this was the last set.
Oops da fuk happened with my back on that last rep there. Didn't keep it tight that's what happened.
- Leg Press with Squat Stance
- + 3 sets 5 reps
There were altogether way too many bands on the leg press so I ended up using like 9 plateson each side in orde to get it sufficiently heavy. Did I almost pee myself? Yes. So good weight. I also needed helpers to rack and unrack it since my lil legs couldn’t do it. Full bodybuilder status now.
- Reverse Hyper
- + 3 sets 5
5 plates per side. I’ve done this weight before but it was much less unregulated swinging about and more…. Regulated swinging about so… CONTROL PR.
- Hanging Leg Raise
- + 3 sets 5 reps (weighted)
Just throwing a 10 lb med ball all over the place with my legs.
Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,
Free time!!!! Leg extensions, seated ham curl, innie outtie, and my wrist exercises for my sad weak wrist muscles.
