Training for the IPA Buckeye Brawl December 14th. 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)

 

WOW TODAY WAS A MOTHAFUCKING DOOZY. A lot to get through. We have most of our work shoved into this day since we have the longest rest after this lower body day.

 

  • Deadlift
  • + work up to 70% Pm  for 3x3 reps.
  • + 5 sets of 3 speed pulls at 55%
  • *** YES THE PERCENT DROPPED

 

280 3x3 did not put the suit on for this

 

220 5x3. Did one set sumo just to keep the sumo juices flowing.

 

I guess this is a warm up video not a speed pull video but uh here it is. Look at those delts.

 

Pulls off Blocks From mid thigh 

3 sets of 5

 

 

YES YOU READ THIS RIGHT BAR HUMPING 3X5. Worked up to 550. I don’t even think I was holding onto these with my hands they were just chilling there in the straps.

 

Also don't worry I am not under the impression I can actually pull 550

Thanks for the hyping, Nate.

 

For real though, my traps were on fire for like 3 days after this. I have massive trpas. My body is like 90% trap and even though they take over in a lot of movements, it’s hard to get them fired up since they are pretty strong I guess? Anyway these did the trick.

 

 

 

  • Pulls Standing on 3 matts 
  • + 3 sets of 5 reps with moderate weight

 

Up to 275 on deficits. Felt better than last week despite the extra… deficit.

 

Bent Over Barbell Rows 

+ 3 sets of 5

 

185 3x5

 

  • Arch Back Good Morning 
  • + 3 sets of 5

 

Ok i’ve never done these before and Dave wasn’t there so I watched some videos on EliteFTS to see how to do them and I was like half right

 

215/220 or something along those lines

 

 

  • Lat Pull Downs 
  • + 3 sets 5

 

120 or 130

 

 

  • Pull Down Abs 
  • + 3 sets 5

 

Also 120 or 130 depending on how wildly I was swinging around

 

 

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

NO I FUCKING DIDNT DO ANY FREE TIME jeez

 

 

Thursday 

 

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

 

 

  • Bench Press
  • + work up to 70% Pm for 3 sets of 5
  • *** This is based on Pm RAW

 

145. Obviously this is percentage based but my heavier close grip bench actually felt better than a light wider grip bench. My wide raw grip used to be my preferred bench of choice BOY HOW TIMES CHANGE.

 

 

  • Close Grip Bench
  • + 3 sets 5 reps

 

175 175 180 on the last set

 

 

  • Standing 1 Arm Over Head Kettlebell Press
  • + 3 sets 5

 

Ok sorry kettlebells were not the right weight i used 40 and 45 lb dbs SORRY DAVID

 

 

  • Extensions
  • + 60 reps total

 

Rolling triceps hear my  cry

 

 

 

  • Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls

 

Whoa went crazy here- t bar rows, lat pulls, low rows, grip exercises, exercises for my weak ass forearms, some shoulder stuff with the battle rope

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