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




  • 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 


I just do a plate on this cause it’s easy to remember 4 my brain



  • JM Press Using Smith Machine and Shoulder Saver 
  • Work up to 3 sets of 6-8 reps  


Look at us using the ol smith machine for something!!! Did a few sets trying to figure it out and kind of averaged out at a quarter dime 5. For what weight? I have no idea. Plz do let me know what the bar weight on the smith machine is……………..




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


50, 55, 55 whoa standing one arm overhead press PR methinks



  • Extensions
  • + 130 reps total


25 and 20 lbs. I should probably just use 20s but since I started out this exercise wave with 25s I have to do at leasy 40 of them with the 25s...



  • Shoulder Rope Rotation 
  • + Two rounds 

This is front, side, rear raises then a spinnie innie and a spinnie outtie. x10. Each. x2. Sets.


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



  • Free Time: suggested items like pull downs, low rows, banded leg curls, ghr, 


Free timeeeeeee abs low rows, face pulls, shrugs on the calf raise, front and side raises. Wow the calf raise and smith machine in one workout I’m ready to step on stage soon watch out world for my 20% bodyfat posing.  Do I get points for smushing my stomach together and making my bellybutton talk?