21 Jul Zane Geeting, 10 weeks out, with Bench Video
I’m currently training for the RPS Northern KY throwdown, Sept 16th, 2017. Daniel Dalenberg is handling my training and Tucker Loken, my diet. This will be my first full raw meet in 10 years. I’m looking forward to seeing what I can do without gear and a 2x per week training schedule.
This was another good week. The upper session was relatively heavy, and the lower session a deload. I did have a small snag on the lower session in that my left glute has been mildly strained for a while and I aggravated it worse. I don’t think it will be a big issue going forward, but something that I have to be mindful of, and make sure to warm up really well before piling weight on.
Here’s some video from the upper session to kick things off.
Weights are 275, 305, and 325 for the top 2 sets. The set off the soft board I did misgroove the first rep a bit, but still handled it well. This is a huge victory for a one titted bencher, since this would have stopped me dead in my tracks even a year ago. Things are going very well here even though I’m 100 lbs. or so off my best.
Here’s what the whole week looked like:
7/11/2017, Tuesday night upper training… I’m 34 now
Birthday night training after a long day at the office. Things went really well, very happy with this. I project the top set to be in the range of a last warm up on meet day. Here’s what I did:
Farmers walk, Side laterals, Scarecrows, Bird dog’s, Cat/Camel, McGill’s
Warmed up to 225×5, then… 275×2, 305×2, 325×2 (manpon), 325×2 to the chest
Swiss bar incline press
4 sets of 12 reps with 40 and 45 lb. DB’s
100 total reps with a light band, took 4 sets to get them in
Bent DB rows
4 sets of 10-12 reps with 80 lb DB’s
4 sets of 8 reps with 50 lb. DB’s
- The end. I do need to make sure that my ass is staying down on all the bench reps, but I think I was in a good position where the upper glute couldn’t leave the bench here. I’ll double check this in the coming weeks.
7/14/2017, Friday night Lower training
This was a deload session. Aggressive deload with only 5 singles on squat, and 5 singles on deadlift. Not too much to say except for the fact that the last pull of the night did aggravate my strained glute. Again, I’m sure it won’t be an issue going forward so long as I am careful and warm up really well.
Lat pulldowns, Goblet squat, Hip airplanes, Bird dog’s, McGill’s, Cat/Camel, Leg extensions
Warmed up to 5 singles at 380 lbs.
Warmed up to 5 singles at 425 lbs.
- That’s it and that’s all. Very deload, much light.