RIP Heave-Ho Fat Man Bench

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


Saturday

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

 


 

The 15 lb jumps I was taking on my squat would leave me a little short of where I needed to be for my last week of squatting so I’m moving to 20 lb jumps now.

 

Squat

  • + Work up to 85% Pm for 2 sets of 2 and one single 
  • _ This weight should be close to 85% of best meet max that passed.
  • Use the straps and squat down so the strap will tap the bar 1.5 inches above. Use all gear. 

 

450 2x2 then 1x1. Put my straps up for this so I can get a couple weeks of straps in. No wraps. I try to only put wraps on for my opener and up since, inevitably, I will be running late in my warm ups and will probably not have time to wrap. Plus, I like to be ready for having a less than ideal warm up- maybe no one to wrap, being rushed, no room to wrap, etc etc etc.  One of my doubles was quite shaky which I figured out is actually from my belt being too damn tight so I fixed that on the second double. And then didn’t mark on my belt which hole I actually used. Cool good job high five.

 


 

  • Speed Pulls 
  • + 6 sets of 1 speed pulls at 40% against bands = to 30% of best meet pull 

 

OK I KNOW THAT DOESN’T MAKE SENSE so here is what I did- 135 on the bar and an orange and red band on each side. Ok there that was easier, huh?

 


 

  • Leg Press with Close Stance
  • + 3 sets 5 reps
  • (leaving 2-3 left in the tank at the end of each set)

 

Some combo of plates and bands how is that

 


 

  • Reverse Hyper
  • + 4 sets 10
  • (leaving 2-3 left in the tank t the end of each set)

 

3 plates on each side

 


 

  • Hanging Leg Raise
  • + 3 sets 5 reps (weighted)

 

10 lbs

 

No free time

 


 

 

Sunday

  • 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 85% of what you think you can max right now for 5 singles, then 65% for a triple 

 

OK HERE WE GO BACK TO THE BENCH SAGA AGAIN. Figured I would work up to about an opener today. Ignore the instructions above I am going off script since I am a shirted shitshow. Still tried to work on the flat feet, head up, fat man heave-ho (name trademark pending). Took 270, 280 and 280 was a mess. Could not get leg drive, touching wasn’t great, it was just a DEBACLE. There was a lot of harumphing around from myself and Dave so I switched back to feet tucked and took 280 again and touched it and it pressed nice and quick.

 

OK SO BACK TO TUCKED IT IS.

 

THAT WAS AN EXCITING FEW WEEKS, WASN’T IT

 


 

  • Vertical Pressing (can be standing, seated with back supported - off pins, etc)
  • + work up to 3x3

 

OHP machine two plates and a 5 on each side. I believe in math terms that is 95 lbs per side.

 


 

  • Pushdowns - Any 
  • + work up to 3 heavy sets of 5 reps 

 

  • Low Rows 
  • + work up to 3 sets of 5 

 

 

  • No free time 

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