[quote]giterdone wrote:
[quote]tyrfryer wrote:
Ab work as promised, I see. A man of your word. Kill the squats tomorrow bro![/quote]
That’s right…a promise is a promise. Particularly to a woman. Particularly if she is stronger than me.[/quote]
That’s too funny !! but I will be counting the ab days…good work Git !!
Very interested to see how you end up liking the Tate program. I ran WSFSB a while back and liked it a lot, even though I’d never be mistaken for a SB. A bastard maybe.
One arm DB presses are the shit-
I love them
solid work Git
I had the same problem with WSFSB
I’m needing the WSFSSBB
west side for short stocky broken bastids
One arm DB presses are the shit-
I love them
solid work Git
I had the same problem with WSFSB
I’m needing the WSFSSBB
west side for short stocky broken bastids
I look forward to reading up on the results in a couple of weeks.
[quote]kmcnyc wrote:
One arm DB presses are the shit-
I love them
solid work Git
I had the same problem with WSFSB
I’m needing the WSFSSBB
west side for short stocky broken bastids[/quote]
I think that would be a winner. A bit of a niche market, but they are out there.
[quote]nlmain wrote:
I look forward to reading up on the results in a couple of weeks.
[/quote]
I’m going to stick to Tate’s programming (mostly…I don’t have a GHR or reverse hyper.), go hard for 2 months and see what happens. That will give me a baseline for future changes.
YAY David Tate!! YAY Giterdone!! Also excited to see these results. You can do it!!
Lately I’ve been getting nervous before ALL my training seshs 
I’m all, “oh geez, oh goodness…(loosens tie)…oh dear (fumble, fumble).”
Keep killin’ it, buddy!
[quote]Mascherano wrote:
YAY David Tate!! YAY Giterdone!! Also excited to see these results. You can do it!!
Lately I’ve been getting nervous before ALL my training seshs I’m all, “oh geez, oh goodness…(loosens tie)…oh dear (fumble, fumble).”
Keep killin’ it, buddy!
[/quote]
Nervous is good. It means you are serious about making progress. I’ve been less nervous lately - probably a bad sign. Maybe I’ll add a nervous-o-meter rating to my training log 
Tate Plan - Week 1, Day 3, DE Squat day
Box Squats (50% of max)
205 x 10 x 2
Reverse Hypers (3 x 8) - substituted GMs. Is there a better option?
GMs paused
135 x 3 x 10
One leg squats (4 x 10)
1 x 10 to low box…fucking hard
3 x 10 to bench…still sucked. Quads pumped.
Deadstop DB rows (4 x 6)
40s x 6
65 x 6
80 x 6
130 x 4 x 6
BB shrugs (3 x 15)
225 x 15
315 x 15
365 x 2 x 15
Those looked good, man. Would pull-throughs qualify as a substitute?
[quote]Mascherano wrote:
YAY David Tate!! YAY Giterdone!! Also excited to see these results. You can do it!!
Lately I’ve been getting nervous before ALL my training seshs I’m all, “oh geez, oh goodness…(loosens tie)…oh dear (fumble, fumble).”
Keep killin’ it, buddy!
[/quote]
Hoping tie is the only clothing.
Gonna give the 1 arms a shot Mon. Morn. Thanks.
Lil power, I forgot to mention that I did some sets with a pause at the top. This look OK?
[quote]tyrfryer wrote:
Those looked good, man. Would pull-throughs qualify as a substitute?[/quote]
Thanks. Still not sure about my form as I hit the box.
Pull-throughs are mostly hams and hips, so I don’t think so. Which is good since I don’t like them except as a warm-up.
Tate Plan, Week 1, Day 4, DE Bench day
Speed bench
60% of max. Added bands since it is easier on my tendons. This was a bit conservative. 135 + bands next time.
115 + doubled micro-minis
10 x 3
time of 8:15
Lying BB triceps extensions - work up to 2 heavy sets of 6
(these aggravate my elbows so substituted close grip bench)
135 x 6
175 x 6
205 x 5
205 x 5…try to get 2 x 6 next time
Db side raises (3 x 10)
20s x 10
30s x 3 x 10
Bent Over raises
40s x 3 x 10
Extra:
Hammer curls
40s x 3 x 10
[quote]giterdone wrote:
Tate Plan, Week 1, Day 4, DE Bench day
[/quote]
Very nice. Sounds like the nervous-o-meter moved northward?!
I have to say, your ‘don’t over think and don’t overanalyze’ speech in my log really resonated with me on Saturday, so thank you!
[quote]cholulalula wrote:
[quote]giterdone wrote:
Tate Plan, Week 1, Day 4, DE Bench day
[/quote]
Very nice. Sounds like the nervous-o-meter moved northward?!
I have to say, your ‘don’t over think and don’t overanalyze’ speech in my log really resonated with me on Saturday, so thank you![/quote]
Well gee whiz, I’m glad I could contribute to such a great performance! I’m super happy that you were so pleased with your experience.
I do have a some renewed focus so let’s see what can be accomplished.
[quote]giterdone wrote:
Lil power, I forgot to mention that I did some sets with a pause at the top. This look OK?
[/quote]
I think those were good, 2 fast single, a little rocking on the box, but not much. Speed was definitely good.
[quote]lil power wrote:
[quote]giterdone wrote:
Lil power, I forgot to mention that I did some sets with a pause at the top. This look OK?
[/quote]
I think those were good, 2 fast single, a little rocking on the box, but not much. Speed was definitely good. [/quote]
Thanks! I don’t get the rocking thing. I have actually been doing it on purpose (maybe I imagined that that was a good thing). Next session I’ll shoot for no rocking.
[quote]giterdone wrote:
Thanks! I don’t get the rocking thing. I have actually been doing it on purpose (maybe I imagined that that was a good thing). Next session I’ll shoot for no rocking.[/quote]
yes it’s hard to get, you want to stay tight, but relax the hips a bit on the box, but it still should be glutes and hips that get you off the box, not the momentum of the rocking motion.
I sometimes send my videos to my coach just verify I’m not rocking too much.