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)


JM was in town doing a Table Talk with Dave and he graciously helped Yessica and I with our bench technique.


We went over a lot of stuff but what I really tried to take away from it (since I’m a handful of weeks out and can’t change everything up) is trying to shorten my range of motion. That means trying to set up on my neck and shoulders more then my back, gettin my upper back extra tight, letting it sink into the bench, then pushing my back into the bench when I’m pressing.


I’ve heard that cue for years “push yourself away from the bar” but I never really got it. I tried to think about pushing my back into the bench and on the few reps where it clicked, it made a difference. My upper back felt more locked in and I could actually shorten my range of motion without really changing anything that my arms were doing.


This will be something I’ll definitely work on more after the meet when I have time to focus on something other than just touching my fucking opener.


JM is a big proponent of keeping the feet tucked for everyone and that the legs act as a conduit for tightness, not for leg drive. I somewhat agree with this in that you get less leg drive out of tucking (you can push your heels down but that is giving you less “drive” than having your legs in front of you). BUt what you sacrifice in drive you make up for in overall tightness. This is just my personal experience with benching and not necessarily the rule.


He really harped on the tightness of the setup- having someone smush you only your traps to get your upper back in a position where you are, in essence, doing a decline bench. As he said (paraphrasing here)- there are two parts to the lift- the setup and the lift. Meaning, you should be as precise in your setup as you are with the lift- taking your time and creating the most effective positioning will put you in a better place to execute the lift.


And that I agree with.



  • 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 


Ok I started doing this then ditched it when it was JM o' clock





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


Good thing JM didn’t see me do this one. That’s a lot of pressure. Worked up to everything short of a plate (aka quarter and chagne)




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





  • Extensions
  • + 140 reps total


Keepin on keepin on with my rolling triceps



  • Shoulder Rope Rotation 
  • + Two rounds 

Front raises, side raises, rear delt raises, innie spinning, outtie spinning.

  • 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, 


Grip work, face pulls, heavy low rows, chest supported row for upper back, weighted ab bench