Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics. THURSDAY- 10/25. Speed bench.
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
- 55% of CM for 9 total sets of 3 reps using 3 different grips.
- Use your normal chain weight.
-
125 bar weight with 1.5 chains using my shirted bench grip, regular bench grip, and close grip.
- Close Grip Bench Press OFF red shoulder saver
- work up to 2 heavy set of 3
-
215 2x3
Either I am just incredibly weak off my chest or my body by Nabisco is starting to work. This is 20 lbs more than what I did off my chest last week but only 5 lbs over my floor press triple from a few weeks ago. So Tom riddle me that (HARRY POTTER REFERENCE) (accio nerds).
WHOA LOOK AT THAT ARCH. eye roll.
- Low Rows - Use two different handles
- 3 sets of 6-8 reps (heavy) - handle 1
- 3 sets of 6-8 reps (heavy) - handle 2
-
One set with a close grip handle and one set with a wide grip handle for MAXIMUM MUSCLE CONFUSION.
- Band Pull Aparts super set with
- Prone Rear Delt Raises (heavy)
- 3 sets 8 reps
-
One set with 35 lbs and two with 30 lbs and a red band for band pull aparts.
- Reverse Hypers Light
- 2 sets 10 reps
-
Two plates on each side. Shouldn’t “reverse hypers” really be called “chills”? Just sayin.
- Free Time
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
Read part 2 here
