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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Concentric Block,Wk 1: ME upper (Thursday)
Warm up-general
1.Stepper
Warm up-specific
2a. push-ups 3 x 15
2b. lat pulldown 3 x 15
Neural prep
3. Standing press to push press
3 x 1+1
Training
4. Max effort pin press, [index finger on ring, pin set at chest (bar was touching chest)]
up to 135 x 1 !! PR!!
At this point, Teddy looks at me (since I had a 25 and 2-10s each side) and says,
"well that was deceiving." Damn right it was, I blew that thing up!
5a. 2board Close grip benches, 3 count pause
115 x 3
125 x 3
135 x 3
145 x 1 (three was not there)
5b. scap retraction on the lat pull down
3 x 20
6. Single Arm DB rows
3 x 5 x 85lbs each
7. Abs
I blame it on the shirt
My PR was strictly due to the awesome shirt I was wearing during training. If your all about the shirt (It says, "got muscle," with a picture of a sacromere[ the contractile unit of a myofibril in a muscle fibers]..get it!!) you can get one by clicking the link below. And essentially by getting a shirt you are supporting the research being done at OSU's center for muscle health and neuromuscular disorders! All donations go to science, specifically:
*providing students with travel awards to attend and present at national and international conferences.
*developing training fellowships to support student research (on therapies for muscle and neuromuscular diseases).
So, if you are all about this scientific meathead shirt for a good cause, the link (click) is below!
http://www.osuchildrensmusclegroup.org/support.shtml
