11 Oct Zane Geeting, Off Season Week 2
I recently competed in the RPS Northern KY Throwdown, where I totaled 1720@198 raw with wraps and qualified for the XPC finals at the Arnold Classic. I’m leaning towards that as my next meet, but am currently putting my focus into off-season training. I’m using a 2 day split with one upper day, and one lower day per week.
It’s week 2 and things are already feeling a little better than they did on week 1. My conditioning needs some serious work, and I need to find a way to do the things I’m doing in the gym, without getting in the way of the other guys training. Because I train less frequently than them, I’m often doing a different lift than them on the given day. So far this is working out okay, but it could be better. Here’s what went on this week…
10/3/2017, Tuesday night upper training.
I’m still using a rotation of bench pressing one week, and overhead pressing the following week. For now the barbell work is being kept to a minimum, as I focus on bringing things into balance. Here’s what I did…
Warm up
Bird dog’s. McGill’s, Cat/Camel, Scarecrows, Single arm pulldowns, Side laterals, font raises.
Seated DB OHP
5 sets of 10 reps
DB bench
4 sets of 12 reps
Band pushdowns
100 total reps with a light band
Single arm band pull apart
100 total reps ea. arm with a monster mini band
- That was it, doesn’t sound like a lot, but it was a good session
10/6/2017, Friday night lower session
This was a deadlift week on the squat/deadlift rotation. I’ll still be squatting pretty much every week, but it will be very light on the weeks that I deadlift. Here’s what I did with this one…
Warm up
Donkey kicks, Cat/Camel, McGill’s, BW squat, Leg extensions, Leg curls
Sumo Deadlift
Worked up to 465 for a set of 8 reps
Conventional Deadlift
245×5, 445x5x3 sets
Incline seal rows
4 sets of 12 reps
Alt DB curls
4 sets of 12 reps
Calve raises/Hise shrugs SS
3×15-20 and 3×25
- The end. Good stuff. Video will resume next weeks as the weights approach less pathetic. Stay tuned.
Zane Geeting
Latest posts by Zane Geeting (see all)
- Zane Geeting, Training Update 1/15/2019 - January 15, 2019
- Zane Geeting, Off Season Training Update - January 7, 2019
- Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018
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