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

 

Saturday

 

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

 

 

Pin Pulls (Pin 3)

Work up to heavy 3 rep max

 

Worked up to 415x3. Tried to work on locking out fully instead of my like soft shouldered lockout and held each of them at the top for a few seconds.

 

OH ALSO i PEED MYSELF A LIL FOR THE FIRST TIME ON THESE. How did I just start doing this? What has changed in my pelvic floor myscles in a week? It’s a medical mystery.

P(ee)R AMIRITE??!????

 

  • Squat
  • + 5 sets 5
  • No more than 4 minutes between sets 

Well this was fun after still legging a couple sets of heavy pulls. 340 5x5. The more I treated these like 5 singles, the better I did. The more I focused on resetting between each, getting my air, going down with tension, and exploding out of the bottom, the less fucky they were.

I just wore briefs today as this was kind of a segue into my full gear peakstravaganza which will be starting next week.

 

 

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

 

ACTUALLY we did some planks from hell instead. Todd put a 40 lbs sandbag on us then pushed for front and side planks. Holy shit.

 

  • Reverse Hyper
  • + 3 sets 5 reps (weighted)

 

I was dying by this point. I had 2 plates and 2 quarters on each side.

 

  • Free time 

 

LOL WUT. I did innie outties and light face pulls which felt like shit anyway then called it a day.

====

Sunday

 

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

 

 

  • 2 Board Press with Same Band As Last Week 
  • Work up to one reps max and then add the sling shot and work up more. No more than 2 minutes rest 

 

My back was already dead from yesterday. Used monster minis with a regular bench bar this time around. Worked up to 145 sans slingshot then 205 in bar weight PLUS BANDS SO LIKE 450 AT THE TOP for the slingshot. Worked on keeping my mid back tight, driving my heels down from start to finish so I don't smush up as as I start to press which I have a delightful habit of doing.

 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 3x3
  • No more than 2 minutes rest 

 

We were dying with hurty backs so we did the OHP machine. No on set up and yes on sitting down. Yay!

  • Pushdowns - Any 
  • + work up to 4 heavy sets of 5 reps 
  • No more than 2 minutes rest 

 

  • Low Rows 
  • + work up to 5 sets of 5 
  • No more than 2 minutes rest 
  • *** Use 10 more pounds than last week*** 

K

  • Free time

 

I did some grip, some anti shrug pull downs on the lat pull. I dunno wtf these are called but they felt like exactly what I should feel like when I’m setting up to bench so I would say they are useful.