Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics.

WENESDAY 10/14 Lower

  • Warm Ups  
  • 2 sets each of hanging leg raise, glute ham raises and bent knee reverse hypers. Reps will be 4-5 under failure. 
  • This is just warming up.
  • *Add in band pull aparts and band face pulls. 

 

  • Good Mornings  
  • 3 sets of 3-5 reps at 40% of what you squatted over the weekend 

Went up to 200 since I am good at following instructions and that is what I was supposed to do. I used the buffalo or duffalo bar or some uffalo shit since I thought that would be better on my shoulders and elbows but it was actually worse since a lot of my elbow issues come from trying to crank my elbows down with shitty mobility and having my hands lower than they normally are was not great. So what I really need is an inverted buffalo bar. A olaffub bar.

 

 

 

  • Belt Squats or Pit Shark 
  • 8 sets of 2 reps with a weight that feels like speed work.

 -

I did the belt squat since I remembered that every time I did the pit shark something felt fucked up.

 

 

  • Reverse Hypers (Heavy) 
  • 3 sets 6-8 reps

 -

5 plates on each side swinging like one of those rides at the state fair that no one checked for safety and all the nuts and bolts came off

 

  • Inverse Curls 
  • 3 sets 8-10 reps

 -

Is this how they do curls in the upside down? Anyway I did a quarter.

 

  • Pull Down Abs 
  • 3 sets 8-10

 -

Wow I’m up to 120 on these high five. Very nice.

 

  • Free Time
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4

 -

Seated abs, standing single leg hamstring curl, leg extension, shrugs on calf raise, banded good morning, innie outtie machine

 

THURSDAY- Speed Upper

  • Warm Ups
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
  • *Add in band pull aparts and band face pulls. 

 

 

  •  Speed Bench with Chains 
  • 50% of CM for 8 total sets of 3 reps using best grip
  • Use your normal chain weight.

 -

Well funny story I thought this would feel great since it was way lighter than the 65% last week but it actually felt like shit. So I guess that is where we are at now. The end.

 

 

 

  • Low Rows - Use two different handles 
  • 3 sets of 6-8 reps (heavy) - handle 1
  • 3 sets of 6-8 reps (heavy) - handle 2

 -

 Wide n narrow.

 

  • Band Pull Aparts super set with 
  • Prone Rear Delt Raises (heavy)
  • 3 sets 8 reps

-

35 lbs. much swing. wow.

 

  •  Free Time
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4

 

Did my usual free time work- tricep extensions, db ohp, lat pulls, grip work, face pulls.

 

 

As Elton John says.. SATURDAY. SATURDAY. SATURDAY. SATURDAY. SATURDAY. (from that song about saturday night's alright for fighting. duh).

 

  • Warm Ups
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
  • *Add in band pull aparts and band face pulls. 

 

 

  • Squats 
  • Work up to 85% of what you did last weekend.

 -

425 for a single wham bam thank you maam and squats are done. I wrapped since my wrapper needing some wrapping practice. Wraptice.

 

 

  • Bench Press with Shirt 
  • Using boards this week work up to heavy single on 1 board. No need to touch this week.

 -

I felt a need to touch this week. I love touching.

 

We were playing today by ear since my bench has been a little bit of a clusterfuck. One of my issues with my bench (aside from the part where I touch and press and lock out) is having my ass come off the bench and/or having my legs do something dumb. So I had my training buddies keep an eye on the ol butt cheeks to see what was going on. After working up to 275, which would be an opener, I got the delightful news that my ass was higher than a giraffe’s pussy.

 

Then I remembered that I actually changed my setup the other year to fix this exact debacle.

 

I am currently setting up by putting my feet on the bench, digging my upper back in the bench, then putting my feet down. A few years ago I put my feet down first then my back down. But I felt like I had a hard time getting my back tight so I reverted back to my old ways.

 

I had not thought about this until the frustration of being 2 weeks out and being all over the place jogged this very important memory.

 

I changed my setup, took 275 again. My ass stayed down, my bench was more solid- so feet down first it shall be.

 

I cut it there since this ended up just being a day to fix shit and DIAL IT IN. I hate that phrase. The only thing I dial in is a food order if they god forbid don’t have online ordering. I also use dial soap to wash my mouthguard I have to wear at night so I guess I dial that in too.

 

 

Sunday

 

Full bod accessory day- reverse hyper, hyper, extensions for pretty much any part of my body that can be extended, front and side raises, lat pulls, hamstring curls, grip