Training for the Women's Pro/Am April 14th. Programming by Dave Tate in italics. THURSDAY- DE Upper - Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Seated Rows
- Facepulls
- Pulldowns
- One Arm tricep Band Pushdowns
- Dynamic Effort Movement
- Bench Press with double micro band
- + same weight as last week
- + three different grips
- + 8 sets of 3
- + less than 45 second rest
- + 2 sets of 3 adding 10% each set
115 bar weight + bands for speed work. Worked up after speed bench to a heavy single (with the bands on). The 2 sets of 3 adding 10% was really just a guide but we were told to just work up to a heavy single. 155x1, 175x1, 185x1.
My biggest issue right now is making smart choices in training including making the right jumps. I will touch on this more later but suffice to say, I had that issue tonight.
- Yoke Bar JM Press
- Work up to 3 heavy sets of 5
- + less than 3 minutes rest
- Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.
- + less than 3 minutes rest
- Tricep Extension with bells (can be kettle bells, dumbbells or fat bells). 100 total reps. Use as many sets as you need but no more than 30 seconds rest between sets
- Seated Shoulder Press Machine
- 4 sets of 6-8 (each set to failure)
Plate, Quarter, Five
- Triceps Pushdowns
- + any grip
- + 80 total reps. Use as many sets as you need but no more than 30 seconds rest between sets
- Free Time
- Whatever you want
