Generally after I meet I atrophy. Just shrink up like some testicles on drugs. I hate hate hated this training block (everything that came after the main movement) but for once I DID NOT SHRINK.
Also as of this weekend (January 20th to be precise) I am 12 weeks out from the Women's Pro Am.
Also I hope I am 12 weeks out. I spent a lot of time doing those "weeks away from" online calendar things and that was the date I confirmed with the internet. But then one time I did it and it said 11 WEEKS and I had a mini crisis but uh I think maybe it was a one off.
We still have another week of this hypertrophy/conditioning cluster(fuck) then it will be back to normal powerlifting for normal powerlifting people.
Anyway
Programming by Dave Tate in italics
SATURDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Dynamic Effort Movement
- Barbell Box Squats
- + Same weight as last week
- + 20 sets of 2 with no more than 45 sec rest.
-
Anaerobic Abacus
235. Ok well last week was kinda speedy this week was NOT (read that like Borat). Usually if I am not super speedy because I am paying attention to things other than speed, I can just focus on being speedy for a few sets and get back into it. However this was not the case. Dave recommended putting 2 chains on each side which might convince me to move faster off the box since it felt heavier on my back. Uh it did not. But I continued on with them anyway and got my not speedy doubles in. Dave also noted that my upper back looks like it is having issues staying not crumpled so I am going to add in some heavy upper back work like I have in the past. I stopped doing it after my meet but it seems to have fixed previous upper back lack of strength issues.
Post training note: I know there is a time and place for pushing it during or after your speed work. But I was not sure how that fit into the equation here since the speed was compromised so I asked Dave about it and he said the point was just the volume, not the speed. And to think about it more like rest pause sets. So my slow doubles still served the same purpose- lots of sets of sets of doubles.
- Supplemental Movement - 1
- + Use more weight than last week.
- GHR with med ball eccentrics.
- + Warm ups
- + 3 working sets where you rise to the top and lower holding a 20-40 pound med ball. Do as many reps as you can LEAVING 2-4 reps in the tank at the end of each set
-
50 lb med ball trying to go S L O W W W
On the way down.
- Supplemental Movement - 2
- + change order this week. Leg extensions first
- leg extensions super stetted with belt squats
- + 20 reps on each
- + 1 warm up set and 3 work sets
-
My warm up set was 20 sets of squats.
Plate and some change on the belt squat and 2 plates on the leg extensions.
- Accessory 1
- Blue Ab Bench with very light med ball between knees with feet off floor.
- + crush ball between legs
- + 5 sets to failure
-
I just shove a bunch of change on there until it gets to 12-15 reps in my failure spot. My failure spot. Also known as my early 20s. Hahaha jk. ... ....................
- Accessory 2
- Reverse Hypers (light and tight)
- + 4 sets of 15-20 reps
-
2 plates on each side, chest up, trying to focus on my low back.
- Accessory 3
- Planks pulling elbows and toes together. 6-10 sec Iso Holds.
- + 6 sets
- Free Time
- Whatever you want
-
Banded round back good mornings, adductor and abductors, stir the pots.
- Recovery
- Because training is back to back days. 90 - 90 rest on floor with calves on bench. Just chill for 5 minutes working on breathing in through nose (to belly) and out mouth.
- Then hit the recovery pit and do whatever you like.
Max Effort Recovery
SUNDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Lat Pulls
- Face Pulls
- Pull Downs
- GHR
- *2-4 sets (whatever you need)
- Max Effort Movement
- Chain Press
- + work up to 60% Pm and then add one chain per side.
- + work up to 1 rep max
-
I’m pretty sure my max raw bench before my meet was close to 225 but my max bench now is like poop pounds so I went with 115 for my working sets which would be 60% of 190. Worked up to 7 chains on each side.
- Supplemental Movement - 1
- Close Grip bench Press
- 50% of Pm for bench press for 3 sets to failure
-
95 lbs based on my faulty math. Sets of like 25-30. More like 30-25 since it got worse as time went on.
- Supplemental Movement - 2
- 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
-
20 lb rolling triceps
- Accessory 1
- Rear Delt Raises with Prone Bench
- + 6 sets of 15 reps
-
15 lbs
- Accessory 2
- Dumbbell 3-Ways
- Side Raise - 20 reps
- Front Raise - 20 reps
- Rear Delt Raise 20 reps
- + no rest until round is over.
- + 3 rounds
-
I started with 15 lbs and ended up holding uh 10 lb plates so I could make it through without resting in between.
- Accessory 3
- Close Grip Low Rows (don’t care what handle)
- + 4 sets 8-10 heavy
-
Joe pointed out that I was leaning back a lot and uh somewhat cheating so I could do more weight so I adhered to his suggestions and tried to stay more upright and focus on utilizing my mid-back.
Dropped the weight down to 170 so I wouldn’t be a fucking cheater.
- Free Time
- Whatever you want
Lat pulls, face pulls, back extensions on the GHR holding a med ball,
Recovery
Because training is back to back days. 90 - 90 rest on floor with calves on bench. Just chill for 5 minutes working on breathing in through nose (to belly) and out mouth.
Then hit the recovery pit and do whatever you like.
2 Comments