Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics.


THURSDAY- 10/25. Speed bench. 

Warm Ups

  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
  • *Add in band pull aparts and band face pulls. 



  • Speed Bench with Chains 
  • 55% of CM for 9 total sets of 3 reps using 3 different grips.
  • Use your normal chain weight.


125 bar weight with 1.5 chains using my shirted bench grip, regular bench grip, and close grip.


  • Close Grip Bench Press OFF red shoulder saver
  • work up to 2 heavy set of 3


215 2x3


Either I am just incredibly weak off my chest or my body by Nabisco is starting to work. This is 20 lbs more than what I did off my chest last week but only 5 lbs over my floor press triple from a few weeks ago. So Tom riddle me that (HARRY POTTER REFERENCE) (accio nerds).



  • Low Rows - Use two different handles 
  • 3 sets of 6-8 reps (heavy) - handle 1
  • 3 sets of 6-8 reps (heavy) - handle 2


One set with a close grip handle and one set with a wide grip handle for MAXIMUM MUSCLE CONFUSION.


  • Band Pull Aparts super set with 
  • Prone Rear Delt Raises (heavy)
  • 3 sets 8 reps


One set with 35 lbs and two with 30 lbs and a red band for band pull aparts.


  • Reverse Hypers Light 
  • 2 sets 10 reps


Two plates on each side. Shouldn’t “reverse hypers” really be called “chills”? Just sayin.


  • Free Time
  • 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4

T bar rows, tricep extensions, dumbbell OHP, grip work, lat pulls

Read part 2 here