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..
ME upper-Saturday July 4th
General Warm up 1.Stepper Specific Warm up 2a.3 x 15 barbell row 2b.3 x 15 incline benchTraining 3.Reload paused reps X 65 X 85 X 5 x 95 X 5 x 105 X 5 reps x 3 sets x 115
Assistance 4a.Seated DB Arnold press X 20 x 25 lbs X 3 x 5 reps x 35 lbs
4b.Rear raises; DB 3 x 20 reps
Circuit x 3
5a.X 15 curls 5b.X 15 Push-ups 5c.X 15 face pulls
DElower- Sunday July 5th
General Warm up 1.Stepper Specific 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.Light Back Squat Bar x 5 95 x 3 135 x 3 165 x 3 200 x 1 RPE 6 135 x 5 **I've had shooting pain down my neck, not sure what it is...
Circuit x 2 4a.Step ups with DB X 15 each leg 4b.GHR x 20 4c.KB swing x 20
