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..
Eccentric Block Week3: The max effort days
ME UPPER-Friday
Warm up-General
1. Stepper
Warm up-Specific
2. Work Capacity Exercises
3 x 15 push-ups
3 x 15 ultra wide fat bar lat pulldown
Training
3. Cambered bar eccentric (5 count) bench
up to 120, and a miss at 125 🙁
4a. Down set: Cambered bar eccentric (5count) bench no leg drive
3 x 5
4b.Barbell bentover row: two count isometric and 4 Count eccentric
3 x 5
Assistance
5a.Neutral grip incline bench
2 x 5
5b.Zombie curls
2 x 15
5c.Single arm lat pulldown, neutral grip
3 x 5e
ME Lower-Saturday
Warm up-General
1.Stepper
Warm up-Specific
2a. Squat to stand x 5
2b. Squat x 5
2c. Lunge forward x 5each leg
2d. Lunge backward x 5each leg
2e. Lunge sideways x 5each leg
2f. Squat to stand x 5
Neural prep
3. Box Jump
3 x 3
Training
4. Max effort 4 second eccentric squat, beltless, no wrap
Up to 225
Assistance circuit x 3
5a.Walking barbell lunges x down and back across gym
5b.Hip dynamic abduction addiction x 15
5c.Box jump x 3 x max height
Catch Up: Because there was no calm, just a storm
So recently I started working in a new lab. However, I'm also still working in the other departments I formerly belong in (exercise science and nutrition) which has turned me into quite the "chicken with my head cut off." Yesterday I was doing something with one of the scientists I work with and he says, "you worry a lot."
It made be break out into a little bit of a laugh. While I do "worry" (i.e. I have many things going on so always am planned, organized, and color coded so they can all happen at once), I have changed a lot in the past year, but it has not been easy. You see I knew going into my new job that I had areas I needed to focus on: not going 100 miles an hour, taking deep breaths, and "calming down [I tend to be high energy and not everyone works well with that kind of personality]. And over the past year, I've worked hard to change and rope those traits of my personality in.
It's kind of like when you have a training weakness. Let's say your knees come in when you squat. You can try to push them out, but it is something (at first) you have to think about doing all the time. In times of a heavy weight, you have to actively work to keep your weakness from coming out. Similarly, when you are trying to change, you need to do the same thing. Change doesn't happen over night, and it isn't perfect. So, although I'm currently full speed ahead in my PhD following my masters (I didn't get that calm before the storm, I just ran straight into the storm), I'm going to try to do my best to approach it like how I would approach fixing my squat: One day, One Set, and One session at a time.
To catch up on the last training sessions you can click here
https://www.elitefts.com/training-logs/eccentric-block-week-2-max-effort-training-session-catch-ups/