Zane Geeting, Friday night squat training

I am currently training for the XPC finals at the Arnold. Between now and then I’ll be doing Dan 

Dalenberg’s push/pull meet here in MI this January.

 

Friday night was a good one. I went in with more energy than usual, despite being just as far into my day as I normally would be. Dirk was under the weather, so it was just Brandon Crabill and I training. While my energy was good, I did have some tightness in my right quad, and wasn’t 100% sure what to expect. This was to be my last session of off-season squats before transitioning into my competition cycle for the XPC finals. I decided to play it by feel so I was good to go for the coming cycle.

Here’s how it went:

General warm up

Bird dogs

McGill’s

BW squat

Belt only squat

warm ups, followed by:

510×1

570×1

600×1

These felt great. The 600 was an RPE of 8-9. This puts me in a great spot going into the comp phase of training.

SS bar 5 sec. pause squat

240×5

290×3

This was supposed to be another set of 5, but my right hamstring was feeling a bit tight, so I shut it down. No reason to push things.

Reverse hyper

warm ups, then…

315x15x2 sets

Face pulls

3 sets of 15, up to 70 lbs.

Machine shrugs

3 sets of 20-25 with 315

 

That was the end of it. Brandon and I both had a good session and I’m looking forward to seeing how this sets me up for getting back into gear. Its been a long time since I’ve had squat gear on, so it will be interesting to see if its like riding a bike, or if there’s a learning curve again.

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