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 Block Wk3: ME lower
Warm up
1.Stepper
2.Mobility
Neural prep
1. clean from hip
3 x 2
Training
1. Max effort 4 count eccentric squat
Up to 225 x 1 (beltless, wrap free)
It was a smoke show, and my knees were out, go figure
- down set 185 x 3 as fast as possible to reinforce the correct squat movement in real speed
2. Max effort cambered bar deads, with 4 count eccentric
Note: the eccentric effects the next attempt, as a maximal eccentric can impair maximal strength on the following set (not talking about following rep) depending on the amount of neuromuscular fatigue the eccentric lift acutely initiated.
** if the eccentric is immediately following by another rep the concentric will not be effect the same way since you store the kinetic energy in the eccentric and the can transfer it while maintaining the muscle under tension.
-up to 205
-jumped up to a miss at 225 (I think the squat put me out more than I imagined with the short rest intervals I was using due to my time crunch).
-to a down set of 200
** I noticed on the miss my shoulder came in , which immediately pulled my knee in. So I made this deadlift variation for assistance
3a. "Dead" Deads
Place chain around your neck (like image at top of log) and the. Do the cambered bar deads with the four count eccentric
3 x 5
3b.. Kneeling jump to box jumps
3 x 3
As pathetic as a puppy left in the rain.