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)
- 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 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
Recovery
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.