Last Week of Training

Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.


One Week Out

 

Tuesday

 

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

 

  • Deadlift
  • Work up to opener  

 

Again, didn’t feel the need to take an opener today. I’m opening at 400 and the last heavy pull I took was 415. So I backed it down to 365- not super light but not super heavy. Just enough to get into gear and take a pull.

 


 

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

 

Worked up to 3 plates a dime and a black band

 


 

 

  • Pulls off Blocks From just over top of knee using the belt squat machine. 
  • Work up to 60% of the weight used last week  

 

OK JK this was supposed to be more than 60% I went up to 4 plates??

 


 

  • 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

 


 

  • Pull Down Abs 
  • + 3 sets 5 

 

120

 

  • No free time  

 


 

 

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

 

 

  • Bench Press
  • + work up to 50% Pm for 3 sets of 10 with Tsunami Bar - These should be easy!
  • *** This is based on Pm RAW

 

One plate. Not 135. Whatever it is.

 


 

  • JM Press Using Smith Machine and Shoulder Saver 
  • Work up to 3 sets of 3-5 reps 

 

Worked up to a plate and a 2 and a half for such a cute PR with those tiny little plates on there.

 


 

 

  • Standing 1 Arm Over Head Kettlebell Press
  • + 3 sets 5 ( this should be a max set of 5)

 

55s darn one day I’ll get to 60s.

 


 

  • Extensions
  • + 180 reps total

 

  • Shoulder Rope Rotation 
  • + one round

 

  • Pull Downs with American bar attachment. 
  • 1 sets of 8 with each grip 

 

No free time

 


 

 

  • 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 opener

 

I was initially going to go up to 470 (less than an opener but I would still use wraps). I really don’t feel the need to be in full gear the week before the meet. I approached this by trying to guess Dave’s rationale for putting this in for today then questioning him about it (even though he knew where I was going with it) and he said I could do whatever I wanted. If I didn’t feel like i needed it, then I didn’t have to do it. This is in stark contrast to one or two years ago where I would have felt very uncomfortable taking a couple weeks without heavy weight on my back. Now I feel like the chillaxing is way more important.

 


 

 

  • Leg Press with Close Stance
  • + 3 sets 5 reps
  • Work up to heavy set of 5 - more weight than last week

 

Either I got really strong or the bands were off because I worked up to like 8 plates on each side and the most I did before was 7 and it was not poppin.

 

 


 

  • Reverse Hyper
  • + 3 sets 10
  • (leaving 2-3 left in the tank t the end of each set)

 

3 plates per side

 


 

  • Hanging Leg Raise
  • + 3 sets 5 reps (weighted)

 

No free time


 

Sunday

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

 

 


 

  • Floor Press
  • Work up to moderate to heavy single  

 

Stopped at 180. I figured 80ish% was sufficient for a moderate single. Keepin the old ‘bows intact was my main goal.

 


 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 3x3

 

OHP machine with 2 plates and a dime

 


 

  • Pushdowns - Any 
  • + work up to 4 heavy sets of 5 reps 

 

  • Low Rows 
  • + work up to 5 sets of 5 

 

No free time

 

And that’s a wrap!

 

The only thing I’ll be doing the week before the meet is packing up my mountain of gear, going to Hybrid for a lil recovery session, doing a little fluff n buff on Tuesday, then inevitably texting Dave when I realize all the shit I’ve left at the gym that he needs to bring to the meet.

 

My goal at this meet is for a bigger total. My squat got better, my bench as been a mess, and my deadlift will be based on how I feel at the end of the meet. So although I am nervous, it is what it is.  I'm also curious to see what my starting point for a Glossbrenner will be at this weight since all the WPO stuff is my Glossbrenner.

 

Ok that's it, pray to your various gods that my bench goes well.

 

Byeeee

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