Training for the Women's Pro/Am April 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)


  • Giant Cambered Bar
  • Suspended Good Mornings
  • + set up at position you would be to pull a deadlift off the floor.
  • + work up to one rep max


This week we are diving into hitherto yet unexplored waters of training. Exercises that I have never delved into. Or even dipped my toe into. Or even witnessed in person. First up: suspended giant cambered bar good mornings.

Lo and behold these became meh mornings.

These took some getting used to but once I figured out how to brace a little better and start with a little bit of a swing, my last successful set ended up looking better than the one before it. Also thanks to JP for keeping an eye on Margaret and I while we flailed our way through these and got us to set up better.

Also, obviously Dave keeps an eye on everything we do. But I feel the need to point out our other training buddies who offer their sage words of wisdom each training session and help us fuck up less.

Worked up to two plates, a dime, and a five per side. Failed on two plates and a quarter per side.

After talking to Dave, my good morning is behind where it should be based on my geared squat. But, alas, this is not news. Just confirms what I knew about my back. Already added in the extra back work so I will keep on keeping on down this sad back path.


  • Close Stance Box Squat to 12 inch box with buffalo bar
  • + moderate weight. 5 sets of 5 working on pushing back hard to stretch the hamstrings


Next up on weird shit I have never done: close stance squats to a tiny bean bag chair. When i said I wanted a bean bag chair back in 1995 this is not what I meant. Worked up to a plate and a 5  for 5x5 on the newborn baby giraffe squats.



  • GHR
  • + Warm ups
  • + 4 working sets with bodyweight. Make each set 3-4 reps shy of failure

I dunno man like  a lot. I stopped counting at some point and tried to slow it down to make it harder since I finally learned my lesson about changing the tempo on accessories to make them more difficult.


  • Belt Squats
  • + warm ups
  • + ascending sets of 10 reps with 1-2 minutes between until you get to the weight you did last week.  This should be 4-5 total work sets
  • +End up with same weight as last week but do 15-20 reps with it.  


Well after the extra hip work we did, these were a doozy. Might have done a few handle assisted reps at the end….


  • Blue Ab Bench with very light med ball between knees with feet off  floor.  
  • + crush ball between legs
  • + 4 sets to failure


Is this what it feels like to be a guy with large thighs? Crushing balls between your legs?

Anyway used 2 quarters to crush my abs of steel


  • Reverse Hypers (light and tight)
  • + 3 sets of 15-20 reps


I do about 3-4 total plates on these light ‘n’ tight days.


  • Planks
  • Planks pulling elbows and toes together. 6-10 sec Iso Holds.
  • + 6 sets

Free Time

Whatever you want




I talked to Dave and he suggested taking a break from extra hip work so I took it out of my free time… time.  Probably still did some isolation quads and hamstrings. I try to hit whatever we did not hit in training. But we hit a lot of shit today.

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching


I did my recovery breathing on a mat with Margaret it was like having a little slumber party.


ALSO I got FULLY needled for the first time the Wednesday prior to this training session. I say FULLY needled because I’ve only let Tyrel put like 3 needles in my various body parts then I would proceed to freak out until they were out. But I’ve given up and just want my back to be less weak and less fucky so I let him put like 20 needles in my back and I was surprised at how un  fucked up my back was after this training session. I thought, given the suspended good mornings and low box squats, it would be extra fucked up but ‘twas not so I guess I’m on the needle train now.


Thanks Tyrel, I NEED(L)ED it.