Last/Heaviest Squat and Last/Not Heaviest Shirted Bench!

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

 

I got back from my thanksgivingstravaganza on Saturday so I decided to squat, bench, and do my lower accessories on sunday then hit my upper accessories on monday. I didn’t want to do my lower accessories monday then turn back around on Tuesday and hit some more lower stuff.

 

I struggle with taking time off training when I have a meet coming up (or any time for that matter) but I don’t see my family that often since they all live on the east coast. I have to remember the bigger picture of how much I love my family and how important it is for me to spend time with them especially when I am so sucked into getting ready for a meet and having everything be about that. In reality, squatting and benching on the same day won’t make that much of a difference but spending an extra day with my family that I rarely see will.

 


 

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

 

 

  • Squat
  • + Work up a second attempt at the meet

 

Again, working up to something lighter than a second attempt. We decided 520 would be a good number for me to hit today. I set the straps way too tight and it pulled me forward as evidenced by my not great squat. My knees also went in a little. Questionable all around. But whatever. Sometimes you fuck em up and it’s not like it totally fucked up my squat. Just made it not as clean and speedy as it should have been.

 

 

Dave was out today so thankfully Todd was there to give me some suit setting tips so I don’t fold over like a lil marshmallow at the meet.

 


 

  • Bench Press
  • Work up to second attempt

 

I tried my opener 3 times. The plan was to work up but these were just a cluster. You don’t even want to see these they were a fucking mess. Took me forever to touch except for one where Todd gave it a little push on the way down. Ugh. Whatever. Anyway, I didn’t work up after and just cut it there. Bench will be what it is this time around and then I have to figure out how to not be such a cock wobble the next time around. I never even made it into my smaller shirt! Dammit!

I'm glad Todd is back in Ohio since he'll be another great pair of gear eyes to have around and has helped me a bunch already.


 

  • Speed Pulls 
  • Same set up as last week but 20 pounds LESS per side.
  • + 6 sets of 1 speed pulls at 40% against bands = to 30% ( + 10 pounds)  of best meet pull

 

Ok an easy way of saying this would be the same weight as week 1 of this

 


 

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

 

Uh I think like 7 plates and some band and something stuff on it.


 

  • 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)

 

Did the rest of this on Monday.

 

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

 

OHP from pins up to 120 off pins

 


 

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

 

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

 

  • Free Time: suggested items like pull downs, low rows, shoulders with rope, pull aparts, face pulls

 

I only did a lil free time since I fucked up my training days such as lat pulls, grip, and some lower stuff like leg curl and leg extension since I didn’t get to those yesterday.

 

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