27 Apr Zane Geeting, Friday night squat training

I’m currently in an off-season training cycle. The first 4 weeks were done with almost zero barbell work. Last week I transferred back into performing the normal powerlifts with a barbell, very lightly. The focus of this training block is to improve work capacity and bring up some weak/lagging areas. Weight will become progressively heavier over the next few weeks (aside from deload weeks)

Friday night Brandon and Dirk both had other things going on, so Tuesday and I made it to the gym by ourselves. My goal for the night was to do some rep work in the 65%-70% range, for my belt only squat. Here’s what I did:

Warm up

Bird dogs, McGills, Fat man rows and push ups, BW squat

Squat

Warm ups, then… 420x8x2 sets

True squat

3 sets of 15 reps

Leg curl

3 sets of 12 reps

Calve raises

3 sets of 20 reps

Abductor machine

3 sets of 15 reps

– That was all of it. I was supposed to do reverse hypers too, but I had run through everything quickly, was winded as hell, and just wanted out of there, lol. I know that’s not very “tough” but I felt like I did a good job of doing most of what I wanted to do on a night that I was training with just my wife and I. A lot of nights I could have justified staying home since no-one else was going to be there. So, I was happy with the session.

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