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


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


  • Close Grip Bench with 2-3 micro bands per side. This should feel like a TON of band.
  • + work up to 1rm
  • Lily - Shirt work after this. Using the same set up work up off 1 board to another max.


Well those bands added up quick. I was like psh cute little baby micro mini bands these aint shit. Well THEY WERE SHIT. And by SHIT I mean a lot of band tension when you have 6 of them doubled.


I literally only ended with a quarter, dime, and a 5 for a heavy single. Wow.

band setup

Band setup for reference.


I feel so vulnerable benching close grip to my chest. Like it’s all just right in my shoulder joint since I don’t have good shoulder mobility. It would be super slow out of the bottom and once I got it an inch or two off my chest, no problem.


Then I put my shirt on and worked up to a plate and a quarter to a one board. With the bands on. Obvi.


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


2 plates and a quarter

Rear Delt Raises with Prone Bench - Heavy

+ 3 sets 30 reps


15 lbs


  • 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  


I learned my lesson and I just do these with a dime now so I don’t have to rest. Since that’s what the instructions say.


  • Band Push Downs  
  • Mini or Light Band - 200 total reps without stepping away, so the rest will be less than 10-15 seconds when needed.

  • Free Time
  • Whatever you want


Mostly upper back and grip work


90/90 breathing - 5 minutes

Light stretching


Also this weekend, Dave told me to stop training like an idiot (more or less). That I don’t have to go FUCKING HEAVY on everything. That I don’t have to take that extra max effort jump that makes me miss. The point of max effort is to strain. But I also like to take that extra one after I strain because I think I can do more or I have a number in my head I want or expect to hit. I know somewhere in the back of my mind that this is pointless and more importantly, it is a hindrance both physically and mentally. But I just start slappin some weights on the bar and I don’t think straight. I don’t think about the coming weeks, I just think about what I am doing in the moment and how much more I want to do.

Dave has been trying to get me to learn how to make good training decisions and take smart jumps on my own- almost every training session. Learning how to go heavy enough but not take that extra jump that I will miss. Learning how to take the correct jumps. One day I will look back on this and think "haha remember when I was dumb and couldn't figure out what jumps to make and made training less beneficial than it should be" but today is not that day.