31 Mar Zane Geeting, Friday night squat accessories

I’m currently in an off-season training block, working on bringing up work capacity, improving conditioning, and bringing up some weak areas. Right now this training is very light with little to no barbell work, this will continue for the next few weeks.

Friday night we hit the gym around 8:45pm. The goal was to improve upon the volume from the previous weeks session, and also start adding a little weight. Here’s what I did:

Warm up

Bird dogs

McGills

Rolling planks

BW squat

Leg press

2 warm up sets, then three sets of 20 reps

Seated hamstring curl

4 sets of 12-15 reps

True squat machine

3 sets of 10-12 reps

Bad girl machine

3 sets of 20 reps

Good girl machine

3 sets of 20 reps

Calve raises

4 sets of 15-20 reps

JL planks

2×30 sec.

– I skipped my reverse hypers because my lower back was a bit off from Tuesday nights session still.

– This was a good session, I completed my goal of increasing the volume. The 20 rep leg presses were a killer. I haven’t done that kind of rep work in a long long time.

– Sunday’s bench accessory session coming soon.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]