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..
ME upper-Friday
Warm Up 1. Stepper2a. 3 x 15 incline bench 2b. 3 x 15 DB row
Training 3.Max effort cb bench with three count pause an inch off chest on way up Up to 1rm
Down-set 3 x 3 with 3-3count pause cb bench
4a.SA DB row 3 x 5
4b.DB shoulder complex 2 x 45
ME lower-Saturday
Warm Up 1. Stepper2. 3 x 10 BW squat, lunges, squat to stand
Warm Up 3.Neural prep 3 x 3
Training 3.Max effort back squat with three position pauses 1 rep: one pause half way on the way down for three count then continue to one pause in the bottom for three count and one pause half way on the way up for three count.
up to 205
Down-set 3 x 3 x 135 (I was smoked, that was a lot of time under tension per rep!)
4a. Reverse hypers until failure x 2 sets 4b. GHR to failure x 2 sets
