background: I work at OSU as a graduate research associate in the Biomedical Sciences Program 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, which who knows when that will be!) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and figure out mechanisms going on behind the stuff I really love...TRAINING..
DEupper-Monday June 28th
General Warm up
1.Stepper
Specific Warm up
2a.3 x 15 barbell row
2b.3 x 15 incline bench
Training
3.Straight weight, speed bench
9 x 3 x 95
3 sets close grip
3 sets wide grip
3 sets pinkie on ring
Assistance
4a.3 x 5 DB shoulder press
4b.3 x 5 heavy lat pull down
Finisher
5. 2 x 45 shoulder raises
DElower- Wednesday June 30th
General Warm up
1.Stepper
Specific Warm up
2a.BW Squats x 10
2b.Squat to stand x 10
2c.Lunges (forward, back, side) x 10 each
2d. Pop Squats
Training
3.Cleans from a 3 inch deficit
10 x 2
4.Speed squats, high bar
10 x 2 x 45%
5.Planks x 1 min x 45lb plate