22 Jul Zane Geeting, Friday night squat training with videos
I’m currently in an off season training cycle, working on improving work capacity, and bringing up some weak areas. During the busy summer months I only train 2x per week, this actually works very well for me with all the other physical activity I have going on. As the competition season approaches (fall/winter) I will most likely go back to 3 days per week. As of right now I’m planning on doing Dan Dalenberg’s APF fall open, here in MI, then the XPC finals at the Arnold Classic sports festival.
Friday night Dirk, Brandon, and I squatted around 9pm. My goal for the night was to get some working reps in the 85% range, but to keep it to an RPE of 8 or so. Here’s what I did:
BW squat, Bird dogs, McGills, Glute bridges, Cat/camel
Squat, belt and loose old sleeves
bar x a bunch, 150×10, 240×8, 330×5, 420×3, 490×3, 520×3, 540×2
These felt good, and I hit the RPE just like I wanted to. I would have liked to hit a third rep with the 540, but I’m afraid that would have put me over that RPE of 8. Maybe not, but there’s no reason to push it right now.
520×3, bad angle, look real high, I know.
540×2, better angle, funny how much of a difference it makes, isn’t it. If anything I cut these a little higher than the previous set.
After this we were a bit pressed for time, so I skipped my secondary squat movement and got on to some quick accessories
warm ups, then… 250×8 and 300×8
3 sets of 15 reps around 300 lbs.
Shrugs and calve raises supersetted
3 sets of 20+ on each.
– That was all of it. I didn’t get in all the work I would have liked to, but what I did get in was quality.[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”]