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..
GPP Week2: ME lower -April 24th-Monday
Warm up-general 1. StepperWarm up-specific 2a.1 x 10 squat to stand 2b.X 5 BW squat 2c.X 5 pop squats 2d.X 10 each lateral lunge
Training 3.Split squat barbell squats 3 working sets of 5 up to 155, beltless This is a HUGE deal for me. I really hope since I have focused on improving this weakness the pay off will be a nice huge squat. But, my back is LIT UP now...
Assistance (GPP FOCUS) 4. Circuit x 3 X 20 barbell RDL (to hit hip extension, hamstring low back) X 20 lying leg curl (to hit knee flexion, hamstring) X 20 goblet lateral lunge **1 minute between circuits
By hitting the Lying leg curl and RDL for the circuit I target both actions the hamstring performs (hip ext and knee flexion). By the 2nd circuit the hamstring is fatigues and the RDL really hammers my back and core(what I wanted). This was pretty terrible.
Side note: You don't need a million exercises to have an effective training session. Sometimes, all you need is focus and the correct intensity (weight selection determined by %of 1RM not how many times you yell beastMODE or take a selfie with a sweat bead while flexing). Fluff exercises are fun, but not always functional.
