01 Aug Zane Geeting, Off Season Training for the week of 7/23/18

I’m currently in an off season training block working on bringing up some weak areas. I don’t have any meets picked out at the moment but am looking to compete again in the next few months. My goal is to best my PR raw total of 1720@198 or my PR equipped total of 2175@220. 

 

This past week was a good training week for me. Things are going well with the off season aside from a slight hamstring tweak that has me squatting lighter than I would like. That should be fine in the next week or two though. Here’s what the week consisted of:

 

7/24/2018, Tuesday night squat training

This session would have normally called for me to squat sets of 5 up to 470-480, but I wanted to take it easy on the hamstring so I did more light volume work, which actually felt really good.

Warm up

BW squat, McGill’s, Cat/Camel, Donkey Kicks, Glute activation, more BW squatting, light stretching of the hips and hams

Squat

Warmed up to 330x5x5 sets

Close stance A2G squat

240x8x3 sets

Bent over rows

5×8-10

Reverse hyper

3×15

Calve raise/Hammer curl SS

3×15/15

• Quick but very good session considering.

 

7/27/2018, Friday night bench training

The goal of the day was to work up to 305×5, then get in some direct chest and upper back work.

Warm up

McGills, Bird Dogs, Cat/Camel, Push ups, Side laterals, Front raises, Scarecrows

Bench

warm up to 235×5, 275×5, and 305×5

dropped down to 235×15

Push ups

100 total reps

Seal rows

3×10-12

Wide pulldowns

3×10

Side lateral/Band pushdown SS

3×15/15

• That was it. Another quick but very good session. Bench is in good shape for the shape I’m in. The 305×5 was an RPE of 7 or so.