Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics. WENESDAY 10/14 Lower - Warm Ups
- 2 sets each of hanging leg raise, glute ham raises and bent knee reverse hypers. Reps will be 4-5 under failure.
- This is just warming up.
- *Add in band pull aparts and band face pulls.
- Good Mornings
- 3 sets of 3-5 reps at 40% of what you squatted over the weekend
- Belt Squats or Pit Shark
- 8 sets of 2 reps with a weight that feels like speed work.
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I did the belt squat since I remembered that every time I did the pit shark something felt fucked up.
- Reverse Hypers (Heavy)
- 3 sets 6-8 reps
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5 plates on each side swinging like one of those rides at the state fair that no one checked for safety and all the nuts and bolts came off
- Inverse Curls
- 3 sets 8-10 reps
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Is this how they do curls in the upside down? Anyway I did a quarter.
- Pull Down Abs
- 3 sets 8-10
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Wow I’m up to 120 on these high five. Very nice.
- Free Time
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
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Seated abs, standing single leg hamstring curl, leg extension, shrugs on calf raise, banded good morning, innie outtie machine
THURSDAY- Speed Upper
- 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
- 50% of CM for 8 total sets of 3 reps using best grip
- Use your normal chain weight.
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Well funny story I thought this would feel great since it was way lighter than the 65% last week but it actually felt like shit. So I guess that is where we are at now. The end.
- Low Rows - Use two different handles
- 3 sets of 6-8 reps (heavy) - handle 1
- 3 sets of 6-8 reps (heavy) - handle 2
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Wide n narrow.
- Band Pull Aparts super set with
- Prone Rear Delt Raises (heavy)
- 3 sets 8 reps
35 lbs. much swing. wow.
- Free Time
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
Did my usual free time work- tricep extensions, db ohp, lat pulls, grip work, face pulls.
As Elton John says.. SATURDAY. SATURDAY. SATURDAY. SATURDAY. SATURDAY. (from that song about saturday night's alright for fighting. duh).
- 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.
- Squats
- Work up to 85% of what you did last weekend.
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425 for a single wham bam thank you maam and squats are done. I wrapped since my wrapper needing some wrapping practice. Wraptice.
- Bench Press with Shirt
- Using boards this week work up to heavy single on 1 board. No need to touch this week.
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I felt a need to touch this week. I love touching.
We were playing today by ear since my bench has been a little bit of a clusterfuck. One of my issues with my bench (aside from the part where I touch and press and lock out) is having my ass come off the bench and/or having my legs do something dumb. So I had my training buddies keep an eye on the ol butt cheeks to see what was going on. After working up to 275, which would be an opener, I got the delightful news that my ass was higher than a giraffe’s pussy.
Then I remembered that I actually changed my setup the other year to fix this exact debacle.
I am currently setting up by putting my feet on the bench, digging my upper back in the bench, then putting my feet down. A few years ago I put my feet down first then my back down. But I felt like I had a hard time getting my back tight so I reverted back to my old ways.
I had not thought about this until the frustration of being 2 weeks out and being all over the place jogged this very important memory.
I changed my setup, took 275 again. My ass stayed down, my bench was more solid- so feet down first it shall be.
I cut it there since this ended up just being a day to fix shit and DIAL IT IN. I hate that phrase. The only thing I dial in is a food order if they god forbid don’t have online ordering. I also use dial soap to wash my mouthguard I have to wear at night so I guess I dial that in too.
Sunday
Full bod accessory day- reverse hyper, hyper, extensions for pretty much any part of my body that can be extended, front and side raises, lat pulls, hamstring curls, grip
