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 Week2: The max effort work days
ME UPPER-FRIDAY (MAY 22)
Warm up-General
1. Stepper
Warm up-Specific
2a. Push-ups
3 x 15
2b. Lat pulldown
3 x 15
Neural prep
3. DB push press
3 x 3
Training
4. Max effort cambered bar bench with 5 count eccentric
Up to 120
5a. Cambered bar bench eccentric + speed
3 sets x 1+1+1
1 set:
4 count eccentric rep
1 regular rep
4 count eccentric rep
5b. DB SA scap retract and row with 4 count eccentric
3 x 5 each
Assistance Circuit x 3
6a. Curls x 15
6b. DB Bent rest raise x 15
6c. DB Incline press with 4 count eccentric x 5
ME Lower-SUNDAY (MAY 24)
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. Hip activation to full clean
3 x 3+1
Training
4. Max effort eccentric deadlift in clean position to clean
1+1
Up to 2 x 1 x 135!!
5. Max effort deficit sumo with 4 four count eccentric
Up to 205 x 1 x 5 sec eccentric
Assistance circuit x 3
6a. Front squat with 5 count eccentric x 3
6b. Box jump x 3
6c. Eccentric Back extension to eccentric GHR x 5+5
5 count eccentric to bottom of GHR position then pause 5 count them down to bottom of back extension then up, pause with chest parallel to floor isometrically squeezing your behind for five count the up to start position of GHR. That is one rep
I started working for a new lab, and am still kind of working in my old lab, so my log is a tad short!