Florida's Strongest Man Competition
December 12, 2015 / Nationals 2016 Qualifications
What I took from training with Dave Tate a few weeks ago and started to do in my training was warm up more efficiently. When we warm up and make 25lb jumps or even 50lb jumps, that's a lot considering, percentage wise, especially for us girls. So, I've started to make smaller jumps leading to the weight I want to do that day. Not only am I getting more volume in my training but I'm not setting myself up for failure with pressing or squatting and warming up in 25lb-45lb increments. Again, this is something that has been working for me, not everyone is the same.
Axel Overhead Strict Presses (4 x 6)
40lbs x 3, 45lbs x 3, 50lbs x 3, 55lbs x 3, 60lbs x 3, 65lbs x 2, 70lbs x 2, 75lbs x 2, 80lbs x 6, 85lbs x 6, 90lbs x 6, 95lbs x 6, 100lbs x 6, 105lbs x 6
110lbs x 3, deload to 100lbs x 2, deloaded to 80lbs x 5 (burnout set w/ spotter)
[youtube=https://m.youtube.com/watch?v=J-kxJenBOL8]
Close Grip Bench (4 x 8)
65lbs x 5, 85lbs x 5, 95lbs x 5, 110lbs x 5, 120lbs x 5
135lbs x 4 x 8
before the sequence would have gone: the bar (45lbs), 95lbs, 135lbs
Accessories:
Incline DB presses 4 x 15 - 30lb DB's
Simmon Presses 3 x 15 - 15lb DB's
Single DB Presses 4 x 10/10 - 25lb DB's
Band Pushdowns 3 x 30