Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics.
THURSDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Seated Rows
- Facepulls
- Pulldowns
- One Arm tricep Band Pushdowns
- Bench Press
- 6 sets 3 reps with 60%
130 6x3. I decided this should be based off of 215. I figured if I did 235 off a 2 board, then maybe 225 off a 1 board then 215 off my chest makes sense? I feel like I am closer to 225 bench but I am deciding to err on the side of caution when I make these number based choices. As you can see it has caused me strife in the past when I decide to be stronger than I am and miss weights and what not.
- Tricep Extension with bells (can be kettle bells, dumbbells or fat bells). 60 total reps. Use as many sets as you need but no more than 30 seconds rest between sets
So riddle me this- my elbows felt ok doing rolling dbs today. Usually those hurt like a bitch. Ok I’ll take it. Maybe my falcon grip on squats is paying off. Ca caw.
- Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.
- + less than 3 minutes rest
Like 2 hundo
- Seated Shoulder Press Machine
- 2 sets of 8-10 (each set to failure)
Plate quarter dime 5 I don’t seem to be getting better at these over training cycles but I don’t care it is an accessory movement and I have shoulders for the first time.
- Free Time
- Whatever you want
Again, 2 sets of everything so I don’t throw the whole program off. Lat pulls, grip work hex db holds, banded tricep extensions, and front raises. Now that my front delts saved my bench the other day I have to make sure they stay nice and plump.
This lil gem came up on my memories from 5 years ago. A SICKKKK 165 lb SQUAT PR. Weighing in at a noodley 123. This was back when I worked at JL's gym and we took a field trip to the S4 compound to use the mono. (I didn't start training out there until over a year later) Good to my elbows are still doing the same ol shit.
And here we are many pounds of bodyweight and squatty weight later.
Yikes I need to go scrub the ol eyeballs now