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..
DEupper-Monday June 28th
General Warm up 1.StepperSpecific Warm up 2a.3 x 15 barbell row 2b.3 x 15 incline bench
Training 3.Straight weight, speed bench 9 x 3 x 95
3 sets close grip 3 sets wide grip 3 sets pinkie on ring
Assistance 4a.3 x 5 DB shoulder press 4b.3 x 5 heavy lat pull down
Finisher 5. 2 x 45 shoulder raises
DElower- Wednesday June 30th
General Warm up 1.StepperSpecific Warm up 2a.BW Squats x 10 2b.Squat to stand x 10 2c.Lunges (forward, back, side) x 10 each 2d. Pop Squats
Training 3.Cleans from a 3 inch deficit 10 x 2
4.Speed squats, high bar 10 x 2 x 45%
5.Planks x 1 min x 45lb plate
