background: I work at OSU as a graduate research associate in the Biomedical Sciences Program 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, which who knows when that will be!) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and figure out mechanisms going on behind the stuff I really love...TRAINING..
ME upper-Saturday July 4th
General Warm up
1.Stepper
Specific Warm up
2a.3 x 15 barbell row
2b.3 x 15 incline bench
Training
3.Reload paused reps
X 65
X 85
X 5 x 95
X 5 x 105
X 5 reps x 3 sets x 115
Assistance
4a.Seated DB Arnold press
X 20 x 25 lbs
X 3 x 5 reps x 35 lbs
4b.Rear raises; DB
3 x 20 reps
Circuit x 3
5a.X 15 curls
5b.X 15 Push-ups
5c.X 15 face pulls
DElower- Sunday July 5th
General Warm up
1.Stepper
<strong>Specific Warm up</strong>
2a.BW Squats x 10
2b.Squat to stand x 10
2c.Lunges (forward, back, side) x 10 each
2d. Pop Squats
<strong>Training</strong>
3.Light Back Squat
Bar x 5
95 x 3
135 x 3
165 x 3
200 x 1 RPE 6
135 x 5
**I've had shooting pain down my neck, not sure what it is...
Circuit x 2
4a.Step ups with DB X 15 each leg
4b.GHR x 20
4c.KB swing x 20