03 Dec Zane Geeting, Meet prep, week #2
I’m currently training for the RPS winter warfare in KY, this January 16th. I’ll be competing in a belt and sleeves, in my first raw meet since 2007. I’m not expecting much as I understand that multi ply lifters are very weak without their gear.
Friday 11/27/2015, Squat night
This week the plan was to work up to a last warm up for a few reps, then reverse band my opener for a double. Here’s what I did:
Warm up
Bird dogs, McGill’s, Cat/Camel, Glute bridges, BW squat
Squat
60×10, 150×10, 240×8, 330×6, 420×5, 510×3 (I called it good here. I had some nasty tightness and pulling in my right glute and decided not to push it, this far out from the meet. I’m counting this as a deload since I didn’t do any of my working sets. The old emergency deload)
Hamstring curls
3 sets of 15
Reverse hyper
3 sets of 15
Calve raises
3 sets of 20
Machine shrugs
3 sets of 20
Band pull aparts
100 total reps
That was the end of the session. Like I said, emergency deload. I got to the chiro on the following Wednesday night and had some ART done on the area. The specialist was fairly certain it was a small underlying muscle (forgot what he said) and not the glute. His thought was that I would be fine to squat this week, but to play it by feel and work up slowly.
Sunday 11/29/15, Bench training
I benched with my wife and the big homie Jake Zainea this week. Nothing too crazy, here’s what it looked like:
Warm up
Bird dogs, McGills, Push ups, DB cleans, light stretching
Bench
60×25, 150×15, 200×10, 240×10, 270×8
Added the raw shirt (oversized Inzer Phenom)
300×8, 330×3 (misgrooved the weight on that last one, so just racked it and moved on)
Close grip manpon
330x6x2 sets
Rope pushdowns
3 sets of 12
Lat pulldowns
5 sets of 10
Rear delt flys
3 sets of 15
Side laterals
3 sets of 15
This wound up being a pretty decent session. I’m having a little bit of tightness in the left front delt (good side) but it doesn’t seem to be a concern at this point. I did have the ART specialist work it lightly on Wednesday.
Tuesday 12/1/15, Dead accessory day
This week was an accessory weak for deadlift (still in the every other week rotation) with the main movement being rows from the floor. My lats were still a little sore from Sunday, which is odd, so I warmed up slowly. Here’s what I did:
Warm up
Bird dogs, McGill’s, Cat/Camel, Glute bridges, BW squat
Rows from the floor
135x10x2 sets, 185×10, 225×8, 245×8
Hammer strength chest supported row
180x15x3 sets
DB shrugs
3 sets of 20
Alternate curls
3 sets of 10
Hammer curls
2 sets of 10
Neck work
3 sets ea. back, and both sides
JL planks
30 seconds x2 sets
That was the end of that one. I was really happy with the way everything felt once I got warmed up. While this is far off my best rowing, its good considering how ling its been since I’ve done them in this fashion (very strict). I will likely cheat them more as the weeks go on, as they help my deadlift when I draw the mid and lower back into them a bit more. But this was perfect for this week as it kept me from going too heavy with an already sore upper back.
Hopefully things will go a bit better for squat this week as I would like to work up to something in an opener range, and possibly a heavier reverse band set. We shall see.
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Zane Geeting
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