23 Mar Zane Geeting, Friday night no-squats

I’m currently in an off-season block of training with the goal of bringing up some weak areas and improving my conditioning. This first few weeks will be very light with very little barbell work. Over the years and through several injuries, I have learned that my body needs some of this training after a meet.

 

Here’s what I did:

Warm up

Bird dogs

McGills

Glute bridges

BW squat

Leg press

4 sets of 10 reps

Hamstring curls

3 sets of 12 reps

Leg extensions

4 sets of 15 reps

Adduction

3 sets of 15 reps

Abduction

3 sets of 15 reps

Standing calve raises

3 sets of 15-20 reps

Shrugs

3 sets of 20 reps

JL planks

30 sec x2

Rolling planks

2 sets of 10 reps ea side

– That was the end of it. The weight was light, and the rest periods were as short as I could handle (which was not short enough.) Its very obvious that I’m way out of shape. I had a great kind of sore going on the next day though, and it was quite obvious where the weak areas were judging by the level of soreness. This is great news as it helps me to know where the emphasis of the training sessions needs to be.

Sunday’s bench session coming soon.

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