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)

 

 

  • Back Attack
  • + work up to two heavy sets of 3 

 

Ah a lil reload before the final pull. Monster mini band wrapped around the back attack and 3 plates for some back assault pew pew pew

 

 

  • Pulls off Blocks From just over top of knee using the belt squat machine. 
  • 30% of best meet deadlift will be the weight on the belt squat with double monster mini band 
  • Work up to heavy single 

 

5 plates OH SHIT DEFINITELY MEANS I WILL PULL 495 AT THE MEET PLUS THE BELT SQUAT WEIGHT SO LIKE 600

 

I kid, I kid

 

 

  • Belt Squat Pulls Standing on 3 matts 
  • Using the same weight on the belt squat machine - tear down the bar and stand on 3 or 4 matts. Use a straight bar handle and pull  3 sets of 10 reps with no pause at top or bottom. 

 

 

  • Chest Supported Rows  
  • + 3 sets of 5 

 

2 plates and a quarter

 

 

  • Lat Pull Downs with neutral grip handle 
  • + 3 sets 5 
  • (leaving 2-3 left in the tank t the end of each set)

Like 130

  • Pull Down Abs 
  • + 3 sets 5 

Likeeee 120

 

 

Our usual light bench day fell on Thanksgiving and Dave said it was optional this week.

I was traveling and went to the gym with my dad and started to do some tricep work and my elbows felt like garbage so I called it a day. Figured it was more important to let me elbows feel as fresh as possible than like hot garbage on a hot day on some hot asphalt. Look at me being a smarty.