24 Mar Zane Geeting, Off season week 2 training with deadlift video
I’m currently in an off season training cycle after the XPC finals. I’m still training 3 days per week for the time being and will continue to so long as I have the time to. When the farm starts kicking full tilt again, I’m sure I’ll have to taper back down to 2 days.
This week was very similar to last week, only the weights increased slightly. The goals are to improve leg size and strength, to get the pecs as healthy as possible, and to pack some muscle on the lower back and hips. I’m still paying attention to the other muscle groups involved in the lifts, but I’m prioritizing these things first.
Here’s a video of a fun deadlift variation I’ve been doing the last couple weeks; beltless, double overhand, conventional (opposite of comp stance) This is 455×6:
If you look at it close you can see that the weight is really trying to open my hands, but I’m fighting it and holding on. So I’m hitting the core and the grip both here.
Here’s how the week went:
3/18/2016, Friday night squat training
As I said earlier, the goal here is to put some muscle on the upper legs. So I’m mixing things up in a bit of a bodybuilding fashion here…
Warm up
McGill big 3, Cat/Camel, BW squat
Leg extensions
3 sets of 20 reps
Hamstring curls
3 sets of 15 reps
SS bar front squat
155×10, 245x10x2 sets, 295x10x2 sets
Good girl/Bad girl supersets
3 sets of 15-20 ea.
Calve raises
3 sets of 20
– That was it. Good session, killer leg pump, definitely going to put some size on the legs which I should be able to turn into stronger legs as the off season progresses.
3/20/2016, Sunday afternoon bench training
I got to the gym a lot later than usual Sunday, life happened. But my wife and I got in a good training session here. I’m still focusing on getting the pecs healthy after the injury at the XPC finals. Here’s what I did:
Warm up
McGill big 3, side laterals, scarecrows
Bench
55×20, 75×15, 95×15, 115×10, 135×10, 155×10, 175×10, 195×10 (very slow tempo, controlled and paused on every rep for the last 2 sets)
Incline DB bench
3 sets of 20
Rolling extensions
3 sets of 15
Pushdowns
3 sets of 15
Side laterals
1 warm up set and 1 giant rest pause set
– That was it. I meant to get in some rear delt work here too, but forgot. How that happened, I’m not quite sure. Still pleased with the session though.
3/22/2016, Tuesday night deadlift training
This week was the same movement as last week. I know I said I wasn’t going to push the double overhand grip, but I was just feeling it as I warmed up, and I figured your hands can never be strong enough, so what the hell. Here’s the session:
Warm up
McGill big 3, Cat/Camel, BW squat
Beltless, double overhand, conventional deadlift
135×10, 225×10, 315×6, 405×6, 455x6x2 sets (video of one set above)
CSR
5 sets of 15 reps
Lat pulldowns
2 sets of 15
DB shrugs
2 sets of 15
Hammer curls
3 sets of 10
Alt DB curls
3 sets of 10
Hex head DB holds
2 sets for time
– That was it, pulls, upper back, biceps, and grip… all the things a growing pull needs. I’m committing to actually training my pull this year instead of just relying on the fact that squatting carries me to a mid 700’s as long as I keep my upper back strong. I’m going to beef up the lower back and hips, actually train my pull 2x-3x per month, and see if I can’t stop underachieving here.
Zane Geeting
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