Getting ready for the WPO Semi-Finals March 5th Programming by Dave Tate in italics.


  • Box Squatwith Bands 
  • 60% for 8 sets of 3
  • No more than 2 minutes rest between sets


Our LAST week with bands thank little baby jesus. I am fucking falling apart already and I barely started training again. I feel like a hot garbage fire. I am hot and also a garbage fire. Obviously the garbage would be hot if it were on fire but I also was not using that adjective to describe the garbage fire. Anyway.

According to Dave these moved well but they felt like shit and getting under and out from the bar also felt equally like shit.

245+orange and red band. I don’t even want to talk about this anymore.

Oh except I wasn't going off percentages, just added weight every week.

Do you ever feel like a different person after you squat against bands? I felt like my soul had left my body and I was just this meek shell of a human.


  • Deadlift
  • 50% for 10 sets of 1
  • *no more than 45-60 seconds between sets


This felt so beautiful and light and easy and successful after those bands.



  • Glute Ham Raise 
  • 4 sets of 12 reps with no more than 2 minutes between sets


20 lbs



  • Pull Down Abs s/s Hanging Leg Raise 
  • 5 sets 12 reps on each movements.
  • Zero rest between pull down abs and hanging leg raise and no more than 2 minutes between series



  • Chest Supported Rows  
  • + 5 sets of 5 with no more than 2 minutes between sets
  • + Use 10 pounds more weight than last week


2 plates and a dime methinks.



  • free time


I did some upper back and then waddled home and thought a lot about life.





  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)


  • Bench Press
  • 55% for 10 sets 3 reps with no more than 60 seconds between sets


175 10x3.


It's funny to think that years ago I was excited to use a quarter for speed work and now here we are at 175 for mostly speedy work.


  • JM Press Using Yoke Bar
  • Work up to 5 sets of 5 reps with no more than 2 minutes between sets


I complained enough about doing these on the smith machine that Dave actually changed it probably so I would stop complaining. I just don’t feel them the right way on the smith machine. Worked up to a plate.



  • One Arm Dumbbell Press 
  • Work up to 5 sets of 5 reps with no more than 2 minutes between sets
  • ***Use 5 pounds more than last week***


Yo dawg I heard you liked going too heavy the first week on accessories and throwing off the following weeks. I did half my sets with 50 and half with 55 this time around. It’s not like I just repeated this mistake a handful of weeks ago hmm..



  • Tricep Extensions
  • + 80 reps total - no more than 60 seconds between sets


20 lbs. At least I learned not to fuck these up in week 1 of a multi-week cycle.



  • Shoulder Rope Rotation 
  • + one round

Really should be called shoulder ropetation but I already complained enough about JM presses to make my other thoughts known.


  • Pull Downs with American bar attachment. 
  • 1 sets of 8 with each grip no more than 2 minutes between sets
  • *** Use 1o Pounds More Than Last Week***


I use some amount more lbs than last week I dunno dawg.


  • free time


A lil grippy, a lil upper backy, a lil shouldery.