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 Week3: The dynamic effort work days
DE UPPER-Monday (MAY 25)
Warm up-General 1. StepperWarm up-Specific 2.Work capacity exercises X15 push-up X 15 lat pull down
Training 3. Contrast reverse grip speed bench with eccentric using heavy squat bar 8 x 3+1
1 set: X 3 with 5 count eccentric , feet up X 1 fast, feet down, 20lbs heavier
Assistance 4a.Seated shoulder press with 4 count eccentric 3 x 5 4b.Spuds strap rows 3 x 15
Assistance Circuit x 3 5a.Curls x 15 5b.Push-ups x 15 5c.DB bent row with 4 count eccentric x 5
DE Lower-Tuesday (MAY 25)
Warm up-General 1.StepperWarm 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. Hip activation to full clean 3 x 3+1
Training 4. Contrast eccentric speed squats, high bar 9 x 2+ 1
1 set: X 3 x 135 x 4 count eccentric X 1 x (165 for sets 1-3, 185 for sets 4-6, 205 for sets 7-9) x fast as possible no eccentric
5a. Eccentric clean 5 x 1+1
1 set: Bring bar up to stand then lower weight with 4 count eccentric (shoulders over bar, this is a clean!) then clean it with full catch
5b. Eccentric BW squat to box jump 5 x 3+3
1 set: 4 count eccentric squat down (BW) then at bottom of squat explode up and jump and box. Just awful!
6. Eccentric speed pulls 5 x 3 with 5 count eccentric
I can't tell you how excited I am to be almost done with the eccentric block. I've been sore for 3 weeks, and it has been miserable since I've been working 12 hour days. And, since I am too short to stand at the (lab)bench, that means most of those 12 hours are standing. But hey, at least it gives me time to work on my posture!!
