Push N Pull- Also Heavy Barbell Humping

Training for the IPA Buckeye Brawl December 14th. Programming by Dave Tate in italics.

Warm Up

• Hanging Leg Raise
• Reverse Hypers
• Pull Down Abs
• Face Pulls
• Low Rows
• GHR
• *2-4 sets (whatever you need)

WOW TODAY WAS A MOTHAFUCKING DOOZY. A lot to get through. We have most of our work shoved into this day since we have the longest rest after this lower body day.

• Deadlift
• + work up to 70% Pm for 3x3 reps.
• + 5 sets of 3 speed pulls at 55%
• *** YES THE PERCENT DROPPED

280 3x3 did not put the suit on for this

220 5x3. Did one set sumo just to keep the sumo juices flowing.

I guess this is a warm up video not a speed pull video but uh here it is. Look at those delts.

Pulls off Blocks From mid thigh

3 sets of 5

YES YOU READ THIS RIGHT BAR HUMPING 3X5. Worked up to 550. I don’t even think I was holding onto these with my hands they were just chilling there in the straps.

Also don't worry I am not under the impression I can actually pull 550 Thanks for the hyping, Nate.

For real though, my traps were on fire for like 3 days after this. I have massive trpas. My body is like 90% trap and even though they take over in a lot of movements, it’s hard to get them fired up since they are pretty strong I guess? Anyway these did the trick.

• Pulls Standing on 3 matts
• + 3 sets of 5 reps with moderate weight

Up to 275 on deficits. Felt better than last week despite the extra… deficit.

Bent Over Barbell Rows

+ 3 sets of 5

185 3x5

• Arch Back Good Morning
• + 3 sets of 5

Ok i’ve never done these before and Dave wasn’t there so I watched some videos on EliteFTS to see how to do them and I was like half right

215/220 or something along those lines

• Lat Pull Downs
• + 3 sets 5

120 or 130

• Pull Down Abs
• + 3 sets 5

Also 120 or 130 depending on how wildly I was swinging around

• Free Time: suggested items like pull downs, low rows, banded leg curls, ghr,

Thursday

• Warm Up
• Hanging Leg Raise
• Reverse Hypers
• Pull Down Abs
• Face Pulls
• Low Rows
• GHR
• *2-4 sets (whatever you need)

• Bench Press
• + work up to 70% Pm for 3 sets of 5
• *** This is based on Pm RAW

145. Obviously this is percentage based but my heavier close grip bench actually felt better than a light wider grip bench. My wide raw grip used to be my preferred bench of choice BOY HOW TIMES CHANGE.

• Close Grip Bench
• + 3 sets 5 reps

175 175 180 on the last set

• Standing 1 Arm Over Head Kettlebell Press
• + 3 sets 5

Ok sorry kettlebells were not the right weight i used 40 and 45 lb dbs SORRY DAVID

• Extensions
• + 60 reps total

Rolling triceps hear my cry

• Free Time: suggested items like pull downs, low rows, shoulders with rope, pull apars, face pulls

Whoa went crazy here- t bar rows, lat pulls, low rows, grip exercises, exercises for my weak ass forearms, some shoulder stuff with the battle rope