Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics. Tuesday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Back Attack
- + work up to two heavy sets of 3
Ah a lil reload before the final pull. Monster mini band wrapped around the back attack and 3 plates for some back assault pew pew pew
- Pulls off Blocks From just over top of knee using the belt squat machine.
- 30% of best meet deadlift will be the weight on the belt squat with double monster mini band
- Work up to heavy single
5 plates OH SHIT DEFINITELY MEANS I WILL PULL 495 AT THE MEET PLUS THE BELT SQUAT WEIGHT SO LIKE 600
I kid, I kid
- Belt Squat Pulls Standing on 3 matts
- Using the same weight on the belt squat machine - tear down the bar and stand on 3 or 4 matts. Use a straight bar handle and pull 3 sets of 10 reps with no pause at top or bottom.
- Chest Supported Rows
- + 3 sets of 5
2 plates and a quarter
- Lat Pull Downs with neutral grip handle
- + 3 sets 5
- (leaving 2-3 left in the tank t the end of each set)
- Pull Down Abs
- + 3 sets 5
Our usual light bench day fell on Thanksgiving and Dave said it was optional this week.
I was traveling and went to the gym with my dad and started to do some tricep work and my elbows felt like garbage so I called it a day. Figured it was more important to let me elbows feel as fresh as possible than like hot garbage on a hot day on some hot asphalt. Look at me being a smarty.
