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

 

SUNDAY- ME Upper

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

 

  • 3 Board Press
  • + work up to 3 rm
  • 2 Board Press
  • + work up to 1 rm

 

3 board 255x2 then another set with a single rep. 225 was super quick so I took a 30 lb jump which was NOT SMART. Then 2 board 235x1.

Again, these weights were under what I anticipated they would be. I know the point of max effort work is to strain and the point of rep work is to get the reps in and build strength but I do have to keep in mind what I have done in the past so I can see if I am progressing. I have felt this way numerous times this training cycle and it just came to a head today. Needless to say, I was incredibly bummed and frazzled and mad. I had a few moments of "what if I go to this meet and I somehow suck way more balls than anticipated?" I hate to say it but I almost cried. I told Dave that I felt like I was 1) weaker than I should be 2) fucking everything up mostly by my inability to make good training choices. WOW IT’S ALMOST LIKE HE TOLD ME TO MAKE BETTER CHOICES THIS WHOLE TRAINING CYCLE AND I DIDN’T LISTEN.

Anyway we talked about what to change going forward. I’m going to be deadlifting a little more and doing more heavy rep work. Overall, I just need some more strength work and not as much speed work.  I’m not a fast lifter, never will be, I am more of a grinder (cue video of dancing alone to pony).

 

http://dancingalonetopony.tumblr.com/

 

Enjoy going down that rabbit hole.

 

Anyway the benefit I’ve gotten from speed work will stick around for a few weeks. It is more important for me to work on my strengths (....strength and grindiness) and make sure those are there.

I spent two days being unhappy about feeling weak and unready. Then I decided that the only thing I could do was continue to train and work with Dave on fixing whatever needs to be fixed. Whatever happens, happens.

 

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

2 plates and some change.

 

  • Shoulder Series
  • Dumbbell 3-Ways
  • Side Raise - 20 reps
  • Front Raise - 20 reps
  • Rear Delt Raise 20 reps
  • + no rest until round is over.
  • + 2 rounds

10 lbs. So strong.

 

  • 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.

Mini bands cause i aint no light band bitch.

 

  • Free Time
  • Whatever you want

I wanted to do lat pulls, grip work, curls, and one other thing that I forgot (literally what I wrote down). So I did.

 

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