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..
Deload Week 4: Bench at the Mecca (Saturday May 9th)
Warm up
1a.3 x 15-20 incline db press
2a.3 x 15-20 scap pull down to lat pull down
Training
3a. 3 working sets of 5 25 degree incline db bench, elbows out
40lbs, 40lbs, 45 lbs
3b. 3 working sets of 5 single arm db row
80lbs,85lbs, 90lbs
Circuit x 3
4a. Hammer low row x failure
4b. Machine single arm side laterals x 15
4c. Front raise x 15
5.Zombie curls
3 x 12-15
6. Weighted captain chair leg raises, unsupported
- hold your self up not lean on pad and use machine lever. Makes it more like a pike!
Cool down:
The skippy precor step-elliptical thing. I love that thing. It's like I'm skipping-bouncing through my cardio answering emails.
Mecca Motivation
The last few training sessions at Gold's were great. I love training when they open at 4 or 5am. The gym is nearly empty and any one there is the to train. The idea of a selfie at that hour is almost discouraged. It's just amazing. Just you, the iron, and posters of the legends looking down.