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 Week1: The max effort work days
ME UPPER-Saturday
Warm up-General
1. Stepper
Warm up-specific: 3 x 15
2a. Push-up
2b.lat pulldown
Training: max effort
3. Barbell reverse grip bench with four count eccentric
Up to 130 x 1 !!
4a. Down set 95-105 for 3 x 3 x 4 count eccentric (no leg drive)
4b. Single arm DB row
3 x 5 x 4 count eccentric
(Probe grip, neutral grip, supine grip)
Circuit x 2
5a. Rear felt raises with four count eccentric x 15
5b. Sledgehammer x 20
5c. Push-ups with maximal eccentric (4-7 sec) x 10
DE Lower-Wed
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. Clean-activation prep
3 x 2
**Start at clean from hip and then move bar by quickly extending the hip (squeezing your behind).
Training
4. Eccentric clean (what??)
**start at bottom of clean and slowly come to stand, then with four count eccentric move bar back down to start position make sure you maintain correct clean positioning, then when bar hits floor (controlled of course since negative was performed) do a full clean
-Up to 130 x 1 !
And it was a smoke show!
5. Sumo deadlift with 5 count eccentric (bar cannot ride down body on way down)
-Up to 225
**I thought about 245 but my low back was acting up so I called it a day. I mean, it is just week one!
Circuit:
6a. 2sets x 10 reps x 5 count eccentric GHR
6b. 3 sets x 2 reps x maximal (as slow as you can so 6-10 sec) eccentric front squat.
We all grow older: but some of us wiser and some of us more stubborn
Of been thinking about aging a lot lately. It started when I first was back in Cali. You see, I had asked the lady at the beauty supply store for some anti-wrinkle cream. She looked at me like was crazy (probably since I look about 12) and then [with a ton of hesitation] pointed me to the correct isle. And, while I might not be aging super fast, the thing is; we all age. Well, we all age physically.....
And this s*cks. Your joints ache, you get less jacked (or it is harder to get more muscle mass), your metabolism slows down, and your hormones become suppressed (wow this is depressing).
In training, aging is a good thing though (in a sense). The greater your training age is, the more in-tune with your training you become. You begin to progress, to know your body, and to develop more intellectual programs. So when it comes to aging in the "training-age" sense, it is not a bad thing.
And then there is mental aging. Unlike physically aging, which is destined to be a bad thing, or training aging which is almost always a good thing, mental aging is up for grabs. While some of us grow older and wiser( by learning from mistakes, gaining perspective from others, and acknowledging responsibility for our actions); some of us grown slower and more stubborn (by faulting others for our mistakes, by refusing to accept responsibility, by believing something is wrong with everyone else) with time. And the last of course is a horrible thing, because there is no cream for that...