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


  • 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
  • + 2 sets of 3 adding 10% each set


115 bar weight + bands for speed work. Worked up after speed bench to a heavy single (with the bands on). The 2 sets of 3 adding 10% was really just a guide but we were told to just work up to a heavy single. 155x1, 175x1, 185x1.

My biggest issue right now is making smart choices in training including making the right jumps. I will touch on this more later but suffice to say, I had that issue tonight.


  • Yoke Bar JM Press
  • Work up to 3 heavy sets of 5
  • + less than 3 minutes rest

Started with a plate for my top set since I did it for 8 the other week but the ol elbows were not having it so I dropped down to a quarter and a dime so I could get a good range of motion. Then I went back to a plate because it wasn’t heavy enough. Wow that was a real rollercoaster there.


  • 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

Around 190


  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  100 total reps. Use as many sets as you need but no more than 30 seconds rest between sets  

I'm still on the lying dead stop tricep extension train. 1) I like to lie down 2) these dont hurt my elbows 3) I get to use the novelty terrifying monkey face pood kettlebells. Wait is that a good or a bad thing?


  • Seated Shoulder Press Machine
  • 4 sets of 6-8 (each set to failure)


Plate, Quarter, Five


  • Triceps Pushdowns
  • + any grip
  • + 80 total reps. Use as many sets as you need but no more than 30 seconds rest between sets

I try to use a weight where I can get around 20/25 reps before I need to take a little break

  • Free Time
  • Whatever you want

Heavy shrugs on calf raise machine, face pulls, curls, plate pinches for my new hook grip strength.