Getting ready for the WPO Semi-Finals March 5th 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)
- Good-mornings
- + SELECT DIFFERENT ONE FROM LAST WEEK
- Select one:
- Buffalo Bar
- Marrs Bar
- SS Yoke Bar
- *shoulder width stance
- *lead with hips
- *Reverse when belly slightly touches upper thigh
- + work up to 3 sets of 3 using the same weight
- + 2 minutes rest
Yoke bar this time! Welp this one did not take as much weight as the good ol Marrs barrrrr. I ended up with I think a plate quarter dimeish type situation on there that one is always a doozy but it’s SO GOOD FOR YOU. I also spent a lot of time yelling at everyone to go faster since we were 3 people and a 2 minute rest period.
Then spent some time helping/admonishing our poor new intern who is new to box squatting. In my defense, I was very nice. Probably too nice. Because then everyone else complained that I’m not that nice to them because I said he was on the right track. Jeez. Kids these days.
- Glute Ham Raise
- + SAME WEIGHT AND REPS AS LAST WEEK
- *Weighted, using the same weight for all four sets
- + 4 sets of 6 reps with no more than 2 minutes between sets
- + SAME WEIGHT AND REPS AS LAST WEEK
I DON’T REMEMBER WHAT WEIGHT I USED LAST WEEK I THINK IT WAS A 30 SO I USED THAT. JESUS STOP YELLING IN THE INSTRUCTIONS DAVE.
- Inverse Leg Curl
- + 3 sets of 20 reps with no more than 2 minutes rest
Thankfully after our one week of trying to figure out what weight to use I was all set for this week and didn’t need 20 min experimentation.
- Pull Down Abs s/s Hanging Leg Raise
- + 4 sets of 15 reps on each movements.
- + Zero rest between pull down abs and hanging leg raise and no more than 2 minutes between series
15+15+15+15+15+15+15+15 is a lot. You can break a board over my Bruce Lee-esque powerbelly abs.
Reverse Hypers (loose)
JUST THE WAY YOUR MOTHER LIKES IT TREBEK.
- + SAME WEIGHT AND REPS AS LAST WEEK
- + use momentum and go very heavy
- + 4 sets of 6 reps with no more than 2 minutes rest
We put all the plates we could fit on the reverse hyper. That many.
- Hip Ab/Adduction with Glute Kick
- All three movements do for sets of 15 with no rest between sets. 2 minutes between series.
- 3 rounds
THIS IS WHERE THE REAL STRENGTH WORK HAPPENS. CHAMPIONS ARE MADE ON THE INNIE/OUTTIE/GLUTE KICKBACK TRISET.
- Seated Rows
- + 5 sets of 5 reps with no more than 2 minutes between sets
- Free time
Did a lil upper back and a lil quads and a lil more side abs and a lil more upper back.
Thursday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Incline Dumbbell Presses
- + Warm up and then perform 5 sets of 5 reps with the same weight
- + no more than 2 minutes rest
I think 70s on here. This is like the only time my boob muscles have been sore.
- Flat Bench Dumbbell Presses
- + Warm up and then perform 5 sets of 5 reps with the same weight
- + no more than 2 minutes rest
65s on this bad boy.
- JM Press
- +SAME STYLE AS LAST WEEK - USE MORE WEIGHT
- Select one:
- Smith Machine
- Tsunami Bar
- SS Yoke Bar
- Fat Bar
- *medium grip
- + work up to 5 sets of 5 with the same weight
- + no more than 2 minutes between sets
- + the last set should be hard due to fatigue not the weight being heavy
OK WE DID THE FAT BAR AGAIN STOP YELLING. Worked up to a plate and a dime 5 I believe. Went a little heavier than I would have otherwise since I’ll be gone this weekend for the bachelorette extravaganza so I could afford to blow my load.
- Vertical Pressing
- +SAME STYLE AS LAST WEEK - USE MORE WEIGHT
- Select One:
- Machine Press
- Seated Back Supported Dumbbell Press
- + work up to 5 sets of 5 with the same weight
- + no more than 2 minutes between sets
- + the last set should be hard due to fatigue not the weight being heavy
We only made it up to a plate and a dime today. Maybe a dme 5. These are a doozy after heavy tit work.
- Pull Downs - use 3 Different Grips
- + 9 sets of 6 reps
- + no more than 90 seconds rest
- Free time
UPPER BACK UPPER BACK GRIP SHOULDERS. Fin.
