Getting ready for the WPO Semi-Finals March 5th Programming by Dave Tate in italics.

 

One of the biggest goals of all this volume and shortened rest periods for us tub o lards is to get me ready for what will inevitably be a speedy meet at the WPO. Most of our supplemental and accessory stuff has been moved to the weekdays with our main work on the weekends. I mean, we still have accessory stuff on the weekends (quite a bit) but as you can see, our weekday stuff is devoid of the standard squatting and benching. And look at all those reps!

 

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 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

 

Chose the Marrs bar because it’s a ~novelty~. Worked up to 2 plates and a double dime. Also did one set with a dime 5 first. I know that is against the rules. Such a ~bad girl~!!!

 

I have been training with Zack, the intern (he has a real job now but he’s still the intern to me (cue that Billy Joel song always a woman to me)). Anyway, aside from not knowing what to do with parenthesis inside parenthesis, usually his supplemental accessory accessories are heavier than mine because he’s a guy and I am not. However, we were pretty neck and neck on these. I think he only did 10 lbs more. I know his posterior chain is week and we try to hammer it but that was a doozy. The moral of this story is, pay attention to the accessories that you and your training partners are shitty at to know what to work on.

 

 

  • Glute Ham Raise 
  • *Weighted, using the same weight for all four sets
  • + 4 sets of 6 reps with no more than 2 minutes between sets

 

Uh I think 20 or 30 lbs or maybe 25?

 

 

 

  • Inverse Leg Curl 
  • + 2 sets of 20 reps with no more than 2 minutes rest

 

The first set was spent telling Zack to change the plates for me because I couldn’t figure out what weight to use. The answer I believe is a plate dime 5 or something along those lines. Wow would be great if I wrote it down so I don’t have to go through this debacle again next week. But alas. I like the challenge……...

 

 

 

  • 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

 

 

 

  • Reverse Hypers (loose)
  • + use momentum and go very heavy
  • + 4 sets of 6 reps with no more than 2 minutes rest

 

Used the reverse hyper that we can change the angle of and used it sloped downwards and just threw plates on it until we couldn’t put anymore on or were worried it was going to tip over.

 

 

 

  • Seated Rows 
  • + 5 sets of 5 reps with no more than 2 minutes between sets

 

I assumed this meant low rows…….

 

 

 

  • Free time

 

I did a lil quads, a lil upper back,

 

 

 

Thursday 

 

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

====

 

  • Flat Bench Dumbbell Presses 
  • + Warm up and then perform 5 sets of 5 reps with the same weight
  • + no more than 2 minutes rest

 

75 and 80. I kind of alternated between these two because the 80s were kinda fucky to hold but they moved fine then the 75s were too light. It was a debacle and again i am so naughty for not following instructions about using the same weight sorry gear daddy.

 

 

  • Incline Dumbbell Presses 
  • + Warm up and then perform 5 sets of 5 reps with the same weight
  • + no more than 2 minutes rest

 

65s. I followed instructions this time. After this was like the only time I’ve had sore pecs. Man that pec delt tie in. What a pump. Or something.

 

 

  • JM Press
  • 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

 

Fat bar with plate. I still feel like I don’t really know how to do these so I just do something to feel it mostly in my triceps and ends up being mostly elbows THANKS JM.

 

 

  • Vertical Pressing
  • 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

 

Went with the machine press because I like the minimal set up and maximal chair it is made out of. Plate quarter. One set with 5 on top. My shoulders were pretty shot from all this dumbbell pressing which is the most delt intensive thing I’ve dealt with in a while (hehehehehe).

 

 

  • Pull Downs - use 3 Different Grips 
  • + 9 sets of 6 reps
  • + no more than 90 seconds rest

 

I dunno dawg like 110/120.

 

 

  • Free time

 

Some grip and triceps since I don’t know if my JMs do anything.