So a little post-script to yesterday. More than one person missed their top set of squats with the bands pulling from the front (not to be a snitch but it was Nate and Margaret) (It wasn't even me, serial misser). It’s a difficult exercise and if you already have a proclivity towards leaning forward or losing position in the hole, it will fuck you up down there.

This is not the first time we, as a group, have gotten to a heavy single and then done the “hm the next one should be ok, right?” thing. And usually with straight weight that next jump is ok but with bands, for us, it’s not. They fuck you up where a lot of us already have weaknesses.  Anyway I sent the group out a message that night and we were all in agreement. So now it is out in public that we can not fuck it up next time. Now we just need to cut our hands and shake hands with eachother to make it official official.





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



  • Straight bar with shoulder saver pad - 60% bar weight +chains then put shirt on


Wowee full gearstravaganza of a weekend!


I watched a Scot Mendelson video about benching that morning so I was all amped up full of new bench tips to implement (esp trying to work on my leg drive and pulling the bar down with my lats). Also amped up to get to 308 and see how that affects my bench.


My buddy and teammate Bryan Doberdunk came to train but he chatted for 80 hours and jumped in on my last set. Good job team.


Hit a max in the prescribed ME exercise before I put my shirt on to try and get little fatigued in the hopes that when I put the shirt on, I would be able to touch easier (spoiler alert, I did not).



Anyway worked up to 125 bar weight with 5.5 chains


Then shoved myself into my upper meat container. Started with 185 and pretty much had my arms straight while I tried to pull the bar down to me to no avail. Noted: don’t put the shirt on for anything under 2 plates.


265 did not touch (but pressed duh)


285x 2.5 (did not know I was doing more than 1 so I was fucked up and loose after the first rep). (I think I touched on the second rep but not the first).


Dave really wanted me to work on pulling the bar down hard and pushing my belly up to meet the bar. I have a lot of trouble doing this since I just flex my abs and they flatten out.


300 touched then dumped it towards my face




Anyway it was a starting point and I have some time to get my shi(r)t together .



  • Close grip incline w shoulder saver heavy - work up to best heavy set of 1-3 try to beat last week - This time use the shoulder save bar because it is a fat bar and will work the triceps more


Plate dime I think




  • Rear Delts with Blast or TRX straps. Hit face pulls, rows, and rear flies all in one giant set - 3 rounds



  • Standing low row 4x15


110 getting stronker on these



  • Banded tricep extension 120 reps total can rest for like 20 seconds but do it all in one set



  • Ab bench 3x12-15

Quarter 5 with a med ball between my knees



  • Yoke bar upper back - 1 song

Quarter on each side. Here is a reference video of Nate doing them from Dave's 'GRAM.


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Need to build your upper-back up? ⁣ ⁣ Here you go. Load up minimal to moderate weight and do for 3-5 minutes. It’s easier to just wait until a new song starts up. It’s OK to hold at top for short 5 second breaks, as well as hise shrug reps as part of the mix. ⁣ ⁣ This will build your ability to hold static upper-back positions in the squat, bench, and deadlift. Will fill in that gap between your shoulder blades that lets the world know you're strong and don’t just look like it. ⁣ ⁣ Face-pulls and band pull-a-parts are critical for balance and shoulder health (and necessary), but won’t make you strong and thick AF.⁣ ⁣ No need to do any more range of motion than you see here. Stay tight and do them right.⁣ ⁣ #powerlifting #elitefts #bodybuilding #strengthandconditioning⁣

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