06 Jul Zane Geeting, Friday night squat deload
I’m currently in an off-season training cycle, working on bringing up work capacity and some weak areas. During my busy summer months I’m only training 2x per week, and making good progress doing it. As the competition season comes through the late fall into the late winter/early spring, I will probably go back up to 3 days per week, but right now this is working well with my busy schedule. As far as competition plans, I may do Dan Dalenberg’s Oct. APF meet here in MI, as my tune up for the XPC finals at the Arnold Classic. I need to get all my new gear in and broken in on time though, so that will be the deciding factor.
Friday we were slow at work with most people being out of town for the holiday weekend. I decided to take off a little early so I could get training out of the way. I went solo and did a squat deload workout. Here’s how it went.
Bird dogs, McGill’s, Cat/Camel, Fat man rows and push ups, BW squat
No, no, no squats (for those of you who are oly lifting fans)
Wide lat pulldowns
3 sets of 15
3 sets of 15
Clave raise/Shrug super set
2 sets of 25+ reps ea.
– That was all of it. This is a pretty typical deload for me, took less than an hour, got a little blood flowing. Basically its just enough to get warmed up and get circulation going, a little pump on the upper back/lats. That’s about it, nothing too special or exciting. While training hasn’t been too heavy, my right hip and left knee were both getting a little sore from the past few weeks raw squat training. I’ve basically been in that 80%-90% range for 3 weeks straight, so it was time anyways. Next week I’ll be back for some volume in the 80%-85% range again.
– Other than that, I hope everyone had a fun and safe 4th. I stayed home for most of it and worked on the house, but did manage to make it to the fireworks on Sat. night. It was a good time, and I’m glad I made time for it.
[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”]