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.
Zane Geeting
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