Background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..
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Eccentric Week2: ME UPPER (Thursday)
General Warm Up
Stepper
Specific(ish) Warm up
2a. Sledgehammer
3 x 20
2b. Lat pulldown
3 set
2c. Ball slams
3 x 20 x 25lbs
Training
3. Max effort cambered bar bench with 3 count isometeric on chest against doubled minis
-up to 110 x 1
-2x2 downset at 80%
4a. Single arm rows
3 x 5
I stated with first set as barbell rows at 135 but when that was easy, I switched exercises...
4b. Db incline neutral grip bench
3 x 5 x 45lbs with 3 count iso
Finisher
250 rope slams
Cool down
Stepper
Oh, and return of the bloody nose