Penultimate Pulls

 

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

 

3 Weeks Out 

Tuesday

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

 

 

  • Deadlift
  • + work up to a heavy single without missing - should be around 10% under what you plan on pulling in the meet

 

I like how we now need very explicit instructions to NOT MISS. What do I plan on pulling in the meet? I dunno! Better be at least 450 since I spent a year missing it.

 

Anyway pulled 415 in my suit nice and speedy. Kewllll.

 


 

  • Pulls off Blocks From just over top of knee using the belt squat machine. 
  • 30% of best meet deadlift will be the weight on the belt squat with double monster mini band 
  • Work up 5-10% more bar weight than last week for 3 reps 

 

Ok hop[efully my video evidence from last week helped you understand what this word riddle was about. Worked up to 425 bar weight and did not get that bar stuck on the belt so THAT IS A WIN.

 


 

  • Belt Squat Pulls Standing on 3 matts 
  • Using the same weight on the belt squat machine - tear down the bar and stand on 3 or 4 matts. Use a straight bar handle and pull  3 sets of 10 reps with no pause at top or bottom. 

Do you need me to expound further on this paragraph of an explanation?


 

  • Chest Supported Rows  
  • + 3 sets of 5 

plate plate quarter


 

  • Lat Pull Downs with neutral grip handle 
  • + 3 sets 5 
  • (leaving 2-3 left in the tank t the end of each set)

Like 120

  • Pull Down Abs 
  • + 3 sets 5 

Like 100

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

 

GHR (I kind of forgot about these TBH (to be hamstring)) so I’m trying to do them as a harbinger of hamstringer during one freee time a week.

 

Anyway, single leg leg extension, innie outtie machine, shrugs on the calf raise, banded good mornings.

 

My back was extra tight the next day from those banded good mornings so those can kindly fuck off for the rest of the time.

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