Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics.


  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)
  • Dynamic Effort Movement
  • + If multiply wear briefs
  • Barbell Squats
  • 300 for 8 sets of 2
  • + less than 90 seconds rest

Speed work PR! Haha no but these were fine. Still experimenting with my falcon grip. Funny story, my elbows hurt less but my shoulder hurts more with this bird of prey grip. But I will take that over my elbows being fucked up for benching.

  • {Deadlifts should be loaded before squats - no warm up sets. Your squats are the warm up and the rest between squats to pulls will not exceed 5 minutes.


  • Deadlifts
  • + against bands off the floor. Band tension APROX 30-40% of bar weight. Bar weight to be 45% of perceived max.
  • + 8 sets of 3 reps
  • + 1-2 minutes rest
  • + work up to heavy single after speed sets  

Kept the bands on and worked up to a heavy single. My heavy single was 345. That was a huge fucking bummer. I don’t know how much the bands are but didn’t feel like a lot. Man I was pissed. Between that and how the deficits went over the weekend, I am not feeling great about my pulls. FUCKCKFKCKKCKCKCCKKCK


  • Inverse Curl
  • - 2 sets of 3-5 reps
  • 2-3 min rest
  • + Use more weight than last week

5 and a 2.5 woweee look at me go. We should add the inverse curl in as a 4th event in meets for people who need to somehow redeem themselves.


  • Ab and Adduction Machine
  • + 2 sets 15 of each

Sloowwww eccentrics for abduction because Tyrel told me they were good for me like 6 months ago so I still do them.

  • Reverse Hyper
  • 2 moderate sets of 8-10 reps

5 plates total

  • Bench Press
  • 50% for 3 sets 8 reps

105. I just kind of make up what my bench is.


  • Free Time

Hamstring and quad isolation, abs, banded round back good mornings


  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Seated Rows
  • Facepulls
  • Pulldowns
  • One Arm tricep Band Pushdowns


  • Dynamic Effort Movement
  • Bench Press with double micro band
  • + same weight as last week
  • + three different grips
  • +  8 sets of 3
  • + less than 45 second rest


115+ baby bands. close grip, raw grip, shirt grip,

  • Yoke Bar JM Press
  • Work up to 2 heavy sets of 5
  • + less than 3 minutes rest
  • + use more weight than last week

Plate and a 2.5 because it said to do more weight than last week. However, my elbows hurt like fuck so I did not go down as far with each rep as I should have. As a result, I went back after the rest of my training and fixed my cheating sets with a little less weight. I am well aware i should have done that to begin with or picked a different tricep movement because my elbows hurt but, alas. If you have noticed a trend, I am not the best decision maker when it comes to my own training.


  • 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 190. The hardest part of these is timing the flailing of my body with the pulling of the cable when I try to pull it back for my first rep. I’m still waiting to fuck it up and fly head first into the cable machine.


  • 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  


Again, lying dead stop tricep extensions because for some reason i will do heavy JM presses that hurt my elbows but then decide to pick accessory movements that don’t hurt them.


  • Seated Shoulder Press Machine
  • 2 sets of 8-10 (each set to failure)


I dunno like a plate quarter 5 each side that seems to be my MO

  • Triceps Pushdowns
  • + any grip
  • + 100  total reps. Use as many sets as you need but no more than 30 seconds rest between sets

Cable machine with rope extension

  • Free Time
  • Whatever you want

Lat pulls, shrugs, curls