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..
Isometric Block Week1: The max bench
ME UPPER-friday
Warm up-General
1. Stepper
Warm up-specific
2a.3 x 15 DB incline bench
2b.3 x 15 neutral grip fat grip lat pull down
Training
3.Max effort reverse grip isomeric bench
Up to 135 x close miss (grr)
4a.Down sets
3 x 3 x 3 seconds pause half way on the way up
4b.SA DB row with 3 count pause at top
3 x 5
Assistance circuit x 2
5a.X 15 facepulls
5b.X 15 curls
5c.X 15 front raises
The Difference Between Knowing and Doing
The night before I had gone to a University Fundraiser. Needless to say, I should have put some flexible programming into practice and moved my max effort day to Saturday. However, I just had a distinct urge to smash some weight when I woke up from my four hours of slumber. Thus, I decided not to listen to my body (shocker!). The result, I walked out of the gym still wanting to smash some weights and feeling pissed at my ability to know better and do nothing. Moral of the story: knowing better and doing better and not always related.
