Saturday

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • GHR
  • More glute activation (kickbacks, banded glute bridges)
  • *2-4 sets (whatever you need)

My training right now is a mix of what Dave programmed for us last off-season time and the things I know I need to work on (weird bodybuilding shit + lots of butt and back work). Starting next week-ish, Dave will be writing our program again thank little baby Jesus

Pit Shark 4x8-10 heavy

 

Leg Press

-Warm up sets of 8-10 reps until you get to a weight you could do for 40 reps if you had to. From here you will do one set of 5 reps, add 25 pounds per side until you can’t get five reps any longer.

 

Ok this fucking sucks. That is why I kept it in. I definitely overestimated my initial weight then had to resort to adding a single 25 lb each jump or else it would have been over too soon. Anyway my work capacity sucks and I wanted to sit down for a long time after.

 

Seated Leg Curl - after warm up sets 3 work sets of 8-10 with 30 partial reps at the end of each set. Better than leg pressing.

 

Glute bridges with band around knees and hold at top 4x 12-20

 

Back attack  3x15-20

 

Sissy Squats using the sissy squat stand.

3 sets to failure.

 

Standing pull down abs 4x15-20

 

Mr. Jujimufu was in the gym today and Dave had him show us how to do hanging leg raises the “correct” way which involved not a lot of swinigng and going toe to bar like a fucking freak. I did like 3 that way then I was shot for the rest of the workout.

 


 

Sunday

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • GHR
  • Glute activation
  • banded tricep extensions
  • *2-4 sets (whatever you need)

 

HOLY FUCK by the good GRACE of David L. Tate, his holiness, I was allowed to DO MAX EFFORT WORK WITH A BARBELL. It's been about 6 weeks since the meet so it's about darn tootin time.

It was floor press day which I like because you get to lie on the floor. In the off season, I try not to let my strength drop below 90% of my maxes. This is actually a good indicator exercise for me since I hit a heavy single on floor press in the weeks leading up to the meet (in case you don’t remember from reading all my logs many weeks ago, it was 225). Got 205, jumped to 215 and missed stalled out halfway up. Margaret was gracious enough to let me struggle for a long time with it. 203 or something would be 90% so I’m at like uh 93.5% of my max strength level so uh good for me.

 

I feel like usually my strength drops a little more during my barbell time. So I guess that time I ate Bojangles' in south carolina directly carried over to my floor press. #science.

 

Incline close grip with shoulder saver- I feel like this is a good staple of a supplemental movement. Gets the old tris going. The only thing that sucks is trying to set up with this and not just smash the bar into the rack or have it come too far out and what do I do with my feet???? Inquiring minds want to know.

Anyway 135x5 145x2x4

 

Chest supported row- 4x8-10

 

Front, side, rear delt raise 3x20 each direction no rest. I used 9 lb fatbells. I actually got some shoulders this past training cycle so I am trying to keep pretty much all the shoulder work the same. This is a copy/paste remnant of last training cycle.

 

Pulldowns 3x15-20

 

Face pulls 3x15

sissy-squat-home