06 Sep Zane Geeting, 3 weeks out with Bench and Squat VIDEO
I’m currently training for RPS Northern KY Throwdown in Newport KY, Sept 16th, 2017. This will be my first raw meet in over 10 years. Daniel Dalenberg is handling my training and Tucker Loken my diet. I’m looking forward to seeing what I can do sans-gear after all these years.
This was a great week of training, I hit some heavy benches and my last semi heavy squats of the cycle. Here’s video of both of those:
Weights are: 360×1 to the chest, 380×1 to a 1 board, and 400×1 to a 2 board. These are around my 1st, 2nd, and 3rd attempts at the meet. It would be great to bench 400 raw again after all these years. It used to be a gimme, but after everything I’ve been through I would consider it a great victory.
Weights are: 510×1, 560×1, and 600×1 (planned opener) I dropped the opener a bit after missing the 660 PR attempt a couple weeks ago. This puts me in a better position to make attempt adjustments on meet day.
Here’s what I did for both of these training sessions:
8/29/2017, Tuesday night bench training
This was a great session, my first time handling 400 lbs. raw again since the loss of my right pec in 2011. I was very pleased with the way this went.
Bird dog’s, Cat/Camel, McGill’s, Side laterals, Scarecrows, Push ups
Warmed up to 290×1, then… 330×1, 360×1
Close grip bench
240x5x5 sets with short rest periods
4 sets of 12 reps
100 total reps with a light band (4 sets)
4 sets of 12 reps
- That’s it. No upper back work because of the strained lat/teres.
9/1/2017, Friday night lower training
This was another good session. Things are starting to taper off, so the plan was just to work up to an opener. I decided to drop that back down to 600 from the 620 it had been all training cycle. I did this just so I know it’s a weight that I can handle at any time with no trouble, and also to give myself more flexibility with attempt selection based on how I feel come meet day.
BW squat, Hip airplanes, Sissy squat, Donkey kicks, Cat/Camel, McGill’s, Single leg glute bridges
Warmed up to 420×3, then… 510×1, 560×1, and 600×1 (planned opener)
Pulled up to 525 for a single to see how the back felt, no issues here.
4 sets of 15 reps
Machine Hise shrugs
100 total reps
- That was it. I’m ready to rock and roll. Looking forward to my first raw meet in a long time. 198 here I come.