Stole this from Dave Tate. Self-limiting beliefs limit potential in the weight room and in life.
Tate Plan Week 2, ME Lower day
GMs
bar x 5
95 x 3
135 x 3
155 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 1
315 x 1…vid. I’ve done more but to a higher pin.
GHRs - substituted natural GHRs band assisted
3 x 8
Reverse Hypers - did bodyweight using an inclined bench. Will figure out how to use bands next time for more resistance.
3 x 10
Hanging leg raises
3 x 15
Pulldown abs using bands
5 x 15
that was great form on the GM, kudos! between you and Pete, I’m going have to go heavier on my GMS someday.
[quote]lil power wrote:
that was great form on the GM, kudos! between you and Pete, I’m going have to go heavier on my GMS someday.[/quote]
Thanks. I was thinking about you while I was doing them. Appreciate the inspiration.
That’s one helluva a good mornin!
[quote]MattyXL wrote:
That’s one helluva a good mornin![/quote]
Thanks Mr. Vanilla (at your size they should call you Mr.)
Feelin it today but not really as DOMSy as I thought I would be.
oops, I missed the day when you switched programs on me! 
what are you looking to get from it that you weren’t on WS?
[quote]mom-in-MD wrote:
oops, I missed the day when you switched programs on me!
what are you looking to get from it that you weren’t on WS? [/quote]
Hey there Mimser-with-the-hot-legs!
It’s a bit confusing, but it’s still WS but a sample WS program that Tate put up a few months ago. I’m going to run it for 2 months, test my maxes and then figure out the next step.
Tate Plan, Week 2, Day 2
ME bench day
2 Board Press
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 1
255 x 1…+10lbs from last week. Tightness and lockout needs work.
DB tricep extensions (30 sec rest between sets
40lbers x 6 x 10…+5lbs over last week. Needed to go to a minute rest on last 3 sets. Tough sets.
Band extensions
3 x 15
One-arm DB press
40lbers x 3 x 15
Friggin’ triceps-a-thon today. Which is good since it is sorely needed.
edit:
forgot 1 x 50 band pullaparts
I’m excited to see what your ‘next step’ is. I predict big things.
Looking beasty in the videos, and nice work on the added #s!
Nice GM and the one arm db press, its all good Git.
Total beast mode!
Fine, fine work, Git.
Looking big in those vids 
NIce GM’s solid work git
[quote]cholulalula wrote:
I’m excited to see what your ‘next step’ is. I predict big things.
Looking beasty in the videos, and nice work on the added #s![/quote]
Thanks Miss Lula!
I have a confession to make. I’m going on cruise in April and want to be paraded around as my wife’s schmexy man-toy (hey, I can dream, right?). So I’ve got 2 months to realize some decent strength progress, then I’ll be spending a few weeks dropping a some pounds (10ish) and working so that I go from ab to abs.
But, post-cruise I’m going to figure out the best way to get to these “big things” you refer to.
Dude, Maschy and kmc…thanks! I’m feeling those GMs in all the right places.
And my tris are pretty toasted from yesterday. The DB extensions, done while lying on the floor, are my new favorite tri isolation exercise.
[quote]giterdone wrote:
Thanks Miss Lula!
I have a confession to make. I’m going on cruise in April and want to be paraded around as my wife’s schmexy man-toy (hey, I can dream, right?). So I’ve got 2 months to realize some decent strength progress, then I’ll be spending a few weeks dropping a some pounds (10ish) and working so that I go from ab to abs.
But, post-cruise I’m going to figure out the best way to get to these “big things” you refer to.[/quote]
So, you get to make comments like these and not create a mutiny in your own log!? 
Schmexy man-toy? Check!
[quote]cholulalula wrote:
[quote]giterdone wrote:
Thanks Miss Lula!
I have a confession to make. I’m going on cruise in April and want to be paraded around as my wife’s schmexy man-toy (hey, I can dream, right?). So I’ve got 2 months to realize some decent strength progress, then I’ll be spending a few weeks dropping a some pounds (10ish) and working so that I go from ab to abs.
But, post-cruise I’m going to figure out the best way to get to these “big things” you refer to.[/quote]
So, you get to make comments like these and not create a mutiny in your own log!?
Schmexy man-toy? Check![/quote]
haha…I know, right? Damn double standards. You would think that society would have progressed more. Or maybe nobody reads my log
edit: I should add that I’m currently 203 and have a psychological issue with going below 200. I anticipate much hand wringing.
Tate Plan, Week 2, Day 3 - DE Squat day
Box squats
- 54% of est. 405 max = 220 (up from 205 last week)
- 220 x 10 x 2
- time to complete = 10:20
- I believe I eliminated the rocking on the box but batteries in POS camera died. Wasn’t a big change. Just needed to be aware of it.
Reverse Hypers…not sure what to replace these with
Pistols to bench
4 x 10…feel the burn
Paused trap bar rows (I feel these more than DB rows)
235 x 4 x 6
BB Shrugs
225 x 15
315 x 15
405 x 20…definitely all the reps I had
Damn good looking GM’s git.
Where is your cruise going?
[quote]JoeGood wrote:
Damn good looking GM’s git.
Where is your cruise going?[/quote]
Thanks Joe. I’m peeping your log. All those reps make me nervous.
Cruise is a Disney Cruise in the Caribbean. It’s mostly for the kids but we could use a break too. We are going with another couple and their kids. Plus Disney has stuff to keep the kids occupied which is important, knowhatimsayin?
Actually we are probably going to tell our kids tomorrow about it. They have no idea.