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

 

Tuesday

 

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

====

 

  • Good-mornings
  • + SELECT DIFFERENT ONE FROM LAST WEEK 
  • Select one: 
  • Buffalo Bar
  • Marrs Bar
  • SS Yoke Bar
  • *shoulder width stance 
  • *lead with hips 
  • *Reverse when belly slightly touches upper thigh 
  • + work up to 3 sets of 3 using the same weight 
  • + 2 minutes rest 

 

Yoke bar this time! Welp this one did not take as much weight as the good ol Marrs barrrrr. I ended up with I think a plate quarter dimeish type situation on there that one is always a doozy but it’s SO GOOD FOR YOU.  I also spent a lot of time yelling at everyone to go faster since we were 3 people and a 2 minute rest period.

 

Then spent some time helping/admonishing our poor new intern who is new to box squatting. In my defense, I was very nice. Probably too nice. Because then everyone else complained that I’m not that nice to them because I said he was on the right track. Jeez. Kids these days.

 

 

  • Glute Ham Raise 
  •  
  • + SAME WEIGHT AND REPS AS LAST WEEK 
  • *Weighted, using the same weight for all four sets 
  • + 4 sets of 6 reps with no more than 2 minutes between sets 
  • + SAME WEIGHT AND REPS AS LAST WEEK  

 

I DON’T REMEMBER WHAT WEIGHT I USED LAST WEEK I THINK IT WAS A 30 SO I USED THAT. JESUS STOP YELLING IN THE INSTRUCTIONS DAVE.

 

 

  • Inverse Leg Curl 
  • + 3 sets of 20 reps with no more than 2 minutes rest 

 

Thankfully after our one week of trying to figure out what weight to use I was all set for this week and didn’t need 20 min experimentation.

 

 

 

  • Pull Down Abs s/s Hanging Leg Raise 
  • + 4 sets of 15 reps on each movements. 
  • + Zero rest between pull down abs and hanging leg raise and no more than 2 minutes between series  

 

15+15+15+15+15+15+15+15 is a lot.  You can break a board over my Bruce Lee-esque powerbelly abs.

 

 

Reverse Hypers (loose)

JUST THE WAY YOUR MOTHER LIKES IT TREBEK.

  • + SAME WEIGHT AND REPS AS LAST WEEK 
  • + use momentum and go very heavy 
  • + 4 sets of 6 reps with no more than 2 minutes rest 

 

We put all the plates we could fit on the reverse hyper. That many.

 

 

  • Hip Ab/Adduction with Glute Kick 
  • All three movements do for sets of 15 with no rest between sets. 2 minutes between series. 
  • 3 rounds 

 

THIS IS WHERE THE REAL STRENGTH WORK HAPPENS. CHAMPIONS ARE MADE ON THE INNIE/OUTTIE/GLUTE KICKBACK TRISET.

 

 

  • Seated Rows 
  • + 5 sets of 5 reps with no more than 2 minutes between sets 

 

 

 

  • Free time 

 

Did a lil upper back and a lil quads and a lil more side abs and a lil more upper back.

 

 

Thursday 

 

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

====

 

 

  • Incline Dumbbell Presses 
  • + Warm up and then perform 5 sets of 5 reps with the same weight 
  • + no more than 2 minutes rest 

 

I think 70s on here. This is like the only time my boob muscles have been sore.

 

 

  • Flat Bench Dumbbell Presses 
  • + Warm up and then perform 5 sets of 5 reps with the same weight 
  • + no more than 2 minutes rest 

 

65s on this bad boy.

 

 

  • JM Press 
  •  
  • +SAME STYLE AS LAST WEEK - USE MORE WEIGHT
  •  
  • Select one: 
  • Smith Machine 
  • Tsunami Bar 
  • SS Yoke Bar 
  • Fat Bar 
  • *medium grip 
  • + work up to 5 sets of 5 with the same weight 
  • + no more than 2 minutes between sets 
  • + the last set should be hard due to fatigue not the weight being heavy 

 

OK WE DID THE FAT BAR AGAIN STOP YELLING. Worked up to a plate and a dime 5 I believe. Went a little heavier than I would have otherwise since I’ll be gone this weekend for the bachelorette extravaganza so I could afford to blow my load.

 

 

  • Vertical Pressing 
  •  
  • +SAME STYLE AS LAST WEEK - USE MORE WEIGHT
  •  
  • Select One: 
  • Machine Press
  • Seated Back Supported Dumbbell Press
  • + work up to 5 sets of 5 with the same weight 
  • + no more than 2 minutes between sets 
  • + the last set should be hard due to fatigue not the weight being heavy

 

We only made it up to a plate and a dime today. Maybe a dme 5. These are a doozy after heavy tit work.

 

 

  • Pull Downs - use 3 Different Grips 
  • + 9 sets of 6 reps 
  • + no more than 90 seconds rest  

 

  • Free time 

 

UPPER BACK UPPER BACK GRIP SHOULDERS. Fin.