Training for the Women's Pro/Am April 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)

 

  • Squats - no box
  • Work up to a weight that is 80% of your best squat. If Raw then base on raw, if full gear than base on full gear. If you use gear than use it all.  Should be able to hit 80% for 2 sets of 2 reps. Add double light band with EZ strap and work up to single

 

415 2x2. No wraps since this is below an opener. I’m trying not to wrap for any number that I would take before I get on the platform. Since shit can get cray cray in the warm up room, I just want to treat it like the worst case scenario where it is crowded and I am running late and I don’t have time to wrap. Aka my last meet where I had to skip my last warm because I am a time management moron.

Did have the ol straps up.

Oh since people write their warm ups, here are mine- bar, plate, plate quarter with briefs, 2 plates with briefs, 2 plates and a quarter suit with straps down, 3 plates straps up, 3 plates 2 times straps up. The bar is 60 so hence the lack of math. Just the aesthetic plate report. Also I realize how nonsensical this paragraphs sounds to someone not well versed in the plate and bar loading nuances of the sport.

Reverse band- 5 plates then 5 plates and a quarter (560 or something along those lines). We will be doing reverse bands for 3 weeks so I just ended somewhere with room to take jumps for the next few weeks.

 

  • Reverse Hypers (heavy)
  • + 6 sets of 8-10 reps

6 kilo plates, quarter, dime.

 

  • Blue Ab Bench with very light med ball between knees with feet off floor.
  • + crush ball between legs
  • + 4 sets to failure

45 lbs for 2 sets, 40 lbs for 2 sets.

 

  • Free Time

Yoke bar good mornings 3x10, innie outtie x3, ham curl and leg extension x2. I am trying to keep my free time to 2 sets unless I think it is something a) very important or b) easily recoverable from. Hammy curls and leg extensions are probably not that important right now but uh I feel like I should do them.

 

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching

 

SUNDAY

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • Pull Downs
  • GHR
  • *2-4 sets (whatever you need)

 

  • Reverse Band Press
  • Bench Press with pinky on the rings.
  • + work up to one rep max

 

Boy howdy I was on it today. Just extra sassy. People I yelled at today: Joe who said he didn’t want to hear Black Sabbath and JP for questioning reverse bands.

Anyway I took a picture of what I worked up to in case we do it again because it was a real smorgasbord of plates.

reverse band bench

 

So it was 305x1

 

 

  • Reverse Band With Red Shoulder Saver
  • Work up to 3 sets of 5 and one set of 3
  • + less than 3 minutes rest

 

Jesus I wrote down “25 5 plate quarter dime” for my set of 5 and “plate 5 2 plate” for my set of 3. WHAT THE FUCK DOES THAT MEAN???

Ok wait given that we had the 25 and 5 on the inside and didnt move it I’m going to assume that means 25, 5, then 2 plates on top. SO 285 in bar weight BUT it was reverse band anyway so it doesn’t matter! Wow my brain is tired now.

 

  • Chest Supported Rows
  • + 4 sets 6-8 reps

Slapped some plates on that mofo.

 

  • Band Push Downs
  • Mini or Light Band - 100 total reps without stepping away, so the rest will be less than 10-15 seconds when needed.

 

  • Free Time
  • Whatever you want

 

Cool I didn’t write down my free time probably because I was too busy rain man-ing my reverse band notes.
Aside from mental gymnastics, I probably did some shoulders and upper back and what not.

 

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching