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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DELOAD WEEK 4: DE UPPER
Warm up
1.Stepper
2a. Scap push-up to push up
3 sets
2b. Face pull
3 sets
Neural prep
1. Press to push press
1+ 2
Up to 95lbs
Training
1. Classical speed bench (no leg drive)
8 x 3 x 70%
3 set close grip
3 set thumb on smooth
2 set index on ring
2. 200 reps on ropes, continuous
3a. Iron cross
2 x 20
3b. Pull aparts
2 x 20
DumDumDum Deload Week
I have not been getting much sleep lately (no cup of coffee can help me), and so I guess, the timing of the deload is on point. And, while February has continued to kick me in the behind, again and again, I can't complain much. Instead of kicking, it could be bulldozing me like a mack truck...