25 Aug Zane Geeting, Last weeks training with video in the new LUP
I’m currently training for the APF MI fall open in October. While I am still on my crazy summer schedule with work, the house project, and the farm, I will be limiting training to 2x per week still. The off-season went very well with this split, so I’m hoping I can cary that through to the meet cycle. It will be a bit more complicated now that I’m back in gear, but I will make it work.
This Tuesday night was my light bench week, I stuck to DB’s as I often do in this rotation. Here’s how that session went:
Warm up
Bird dogs, McGills, Push ups, Side laterals, Scarecrows
DB bench
4 sets of 20 reps, up to 90 lb. DB’s
DB incline
3 sets of 15, up to 80 lb. DB’s
Rolling extensions
3 sets of 12, up to 50 lb. DB’s
Rope pushdowns
2 sets of 10, and 1 drop set with 2 drops from the top weight
Lat pulldowns
5 sets of 10, up to 220 ish (BW)
Rear delt DB flys
3 sets of 15, light
- That was it for this session. I hit the pecs and tri’s as the primary movers, then moved on to the lats and rear delts for the setup. The session was short and sweet, I did everything I wanted to, and got out of there.
Friday night squat training
This week I decided it was time to try out my brand new Inzer Leviathan Ultra Pro. Let me just say that this suit is everything I had hoped it would be. While I didn’t do as much work in it as I would have liked to because of time constraints, I am very happy with what I did get done. Keep in mind that I didn’t get to the gym until 9pm, at the end of a 60+ hour work week, so I wasn’t exactly in prime condition to move weight. Here’s how it went, with video of my top two sets…
Warm up
Bird dogs, McGills, Cat/Camel, BW squat, KB swings, Hip airplanes
Squat
Warmed up to 420×1 raw
Briefs up to 600×1
Suit, straps up loose, loose laces… 710x1x2 sets
Video…
My camera angle was bad here, but you can see how much ROM I got for my first time in a brand new canvas suit. You can also see how fast it was coming back up. As Dirk noted, I didn’t even follow through, I kind of let off because of how easy the weight felt. This was a problem we had to work on with our friend Mike Szudarek, so I knew exactly how to fix it. Here’s how the second rep went:
As you can see with the better camera angle, this was even better. Don’t mind me stroking out at the end, it had been a long day and I kind of forgot what the hell was going on, lol. I am really excited to get more weight on the bar and tighten the suit down a little to see what happens. One of the things I would really like to note here is that the new, thinner straps allow me to cary the bar much lower than I was able to in the past. This is a huge benefit to my stability when squatting and if I can keep position under heavy weight, I think my best squatting to date is right around the corner. Pretty good depth for my first session in brand new briefs and a brand new canvas suit, right?
I finished up with…
SS bar 5 second pause squats, raw beltless
240×5
290×5
Calve raises
Shrugs
DB rows
- That was the end of it. Great session for the little amount of work I was able to get in. Looking forward to the next one
- I’ll be trying out a brand new, loose SDP this week. I used to love this shirt, so I’m pumped to try a brand new one. Stay tuned for that.
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Zane Geeting
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