Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics.
I feel fucking behind the ball (I mean that as in "not ready" not as in "having sex behind a large yoga ball on the internet") on this training cycle. I know I should not worry about this but my strength (especially back strength) feel far behind where they should be right now.  I think this is partially because I'm coming right off an "off season" into meet prep as opposed to a normal pre-meet training block. Let me elaborate because that was nonsensical. I usually have quit a bit of time between meets. So I will take the normal 6ish weeks off barbell work then get back into normal ME and DE barbell training. However this time around, I pretty much went from no barbell work (trying to maintain my strength and size) back to regular training a few weeks before the meet prep started. Does this mean am I actually behind? I dunno.  Am I being crazy? Maybe.  But this is my public livejournal diary so I'll complain and hope Dave doesn't read it since I already complained to him and he told me to S T O P.
I am doing everything I need to do to bring up my weaknesses so I just need to keep on keeping on in the gym and not be a total fucking idiot outside of the gym and see what happens.
Also my parents came to visit this weekend it was great I love them so much they are the most delightful people on earth.
  • Warm Up 
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)


  • SS Yoke Bar High Box (briefs) with Micro Mini Bands Pulling You Forward
  • + Work up to 1 rep max
Worked up to 3 plates and a quarter on each side.
FUCK MAN. This was literally a fucking groundhog day squat from my meet. I could re-post my meet video and it was exactly the same type of body roll vertebrae unfolding squat just with way less weight. And on a high box. And on a yoke bar. And with just briefs.  And with bands, And in a different place. But you get the picture.
I also like how I am scared to get my back adjusted at the chiro (in a controlled environment by a professional) but I am fine loading my back with hundreds of pounds and utilizing each individual vertebrae to Jam the weight around in an uncontrolled manner.
I will say on this rep I just did not do a good job getting my upper back tight. I was so focused on bracing to keep my low back together that I let the other half of my bod go by accident. So, my b.

  • Yoke Bar Good Morning 
  • + moderate weight. 5 sets of 5 working on pushing back hard to stretch the hamstrings
JP admonished us for not going low enough on these so I worked hard to do the opposite of ass to grass which is face to feet. Grill to grass? Just did a plate and a five on each side trying to bounce my power belly off my legs.

  • GHR 
  • + Warm ups
  • + 3 working sets with bodyweight. Make each set 3-4 reps shy of failure
25-30 each set. Try to slow down the tempo if I feel like I'm knocking em out of the park.

  • Belt Squats 
  • + warm ups
  • + ascending sets of 10 reps with 1-2 minutes between until you can’t get 10 reps anymore.  This should be 4-5 total work sets
  • + Beat Last Week
Two plates, two quarters, and a dime

  • Blue Ab Bench with very light med ball between knees with feet off floor.
  • + crush ball between legs
  • + 3 sets to failure
Quarter and two dimes for 18-20 reps

  • Reverse Hypers (light and tight)
  • + 3 sets of 15-20 reps

When I do these light and tight (that's what they called me a few weight classes ago), I use like 3-4 plates total.

Planks pulling elbows and toes together. 6-10 sec Iso Holds.
+ 6 sets

Free Time 
Whatever you want
WHY THE FUCK DO I SOMETIMES FORGET TO WRITE DOWN WHAT I DID FOR FREE TIME? I’m just so wrapped up in the activities. Based on what I normally do I can venture to guess that I did something for my hips (probs belt squat marching or innie outtie), some abs, some hamstrings, and some quads. Use your imagination. And next time I will use my skills of the written word to write it down immediately after the fact.

  • Recovery 
  • 90/90 breathing - 5 minutes
  • Light stretching

  • Warm Up 
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • Pull Downs
  • GHR
  • *2-4 sets (whatever you need)

  • American Press Bar with Bands
  • + double mini band
  • + strongest grip
  • + warm up
  • + work up to max effort lift
This was a fucking doozy. Max effort wrist curls more like it. The most difficult part was the bending of the weird bar (oh and the bands) (and the neutral grip). This was definitely an exercise to take small jumps on. Any way worked up to a plate, 5, 2.5 for a straining single. If I had a band that performed songs about the conjugate method it would be called "Lily and the Strainin' Singles".

  • American Press Bar with Bands
  • + double mini band
  • + weakest grip
  • + 5 sets 5 reps (no not miss a rep)
My M.O. is over-estimating myself with exercises I am not familiar with and missing reps.  I think I started with a quarter an a dime and got smashed after like 2 or 3 reps so I dropped it down to a quarter and a 2.5 for 5 NON MISSING sets.
Margaret also does this and she almost hit herself in the face and her lover Tyrel saved her so I guess they are going to get married now.

  • Rear Delt Raises with Prone Bench - Heavy
  • + 3 sets of 8-10 reps
35 lbs to work on my upper back tumors.

  • Shoulder Series 
  • Dumbbell 3-Ways
  • Side Raise - 20 reps
  • Front Raise - 20 reps
  • Rear Delt Raise 20 reps
  • + no rest until round is over.
  • + 2 rounds
15 lbs. I may have rested a little bit. Sorry David.


  • Wide Grip Low Rows (don’t care what handle)
  • + 3 sets 8-10 heavy
My cover band would also play my rendition of a Seal song called "Kissed By A Rows".

  • Free Time
  • Whatever you want
T bar rows for sets of 8 to work on my upper back strength (semi arched, keeping my elbows out, trying to squeeze my upper back), grip pincher thing to get good at pinching nipples, rolling triceps with 25 lbs, lat pulls, rounded back good mornings with band.
  • Recovery 
  • Whatever you were doing here cut 1/2
  • 90/90 breathing - 5 minutes
  • Light stretching
I want to make a joke about using a prism for light stretching but I feel like I'm already toeing the line in this log with my "jokes" so I will spare you.