THE Eccentric Block is coming to an end, maybe I will be able to walk again..

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..

Eccentric Block Week3: The dynamic effort work days

DE UPPER-Monday (MAY 25)

Warm up-General
1. Stepper

Warm up-Specific
2.Work capacity exercises
X15 push-up
X 15 lat pull down

Training
3. Contrast reverse grip speed bench with eccentric using heavy squat bar
8 x 3+1

1 set:
X 3 with 5 count eccentric , feet up
X 1 fast, feet down, 20lbs heavier

Assistance
4a.Seated shoulder press with 4 count eccentric
3 x 5
4b.Spuds strap rows
3 x 15

Assistance Circuit x 3
5a.Curls x 15
5b.Push-ups x 15
5c.DB bent row with 4 count eccentric x 5

DE Lower-Tuesday (MAY 25)

Warm up-General
1.Stepper

Warm up-Specific
2a. Squat to stand x 5
2b. Squat x 5
2c. Lunge forward x 5each leg
2d. Lunge backward x 5each leg
2e. Lunge sideways x 5each leg
2f. Squat to stand x 5

Neural prep

3. Hip activation to full clean
3 x 3+1

Training
4. Contrast eccentric speed squats, high bar
9 x 2+ 1

1 set:
X 3 x 135 x 4 count eccentric
X 1 x (165 for sets 1-3, 185 for sets 4-6, 205 for sets 7-9) x fast as possible no eccentric

5a. Eccentric clean
5 x 1+1

1 set:
Bring bar up to stand then lower weight with 4 count eccentric (shoulders over bar, this is a clean!) then clean it with full catch

5b. Eccentric BW squat to box jump
5 x 3+3

1 set:
4 count eccentric squat down (BW) then at bottom of squat explode up and jump and box.  Just awful!

6. Eccentric speed pulls
5 x 3 with 5 count eccentric

I can't tell you how excited I am to be almost done with the eccentric block.   I've been sore for 3 weeks, and it has been miserable since I've been working 12 hour days.  And, since I am too short to stand at the (lab)bench, that means most of those 12 hours are standing.  But hey, at least it gives me time to work on my posture!!