16 Nov Zane Geeting, Off Season Week 7 with VIDEO
I recently competed at RPS Northern KY Fall Throwdown, where I totaled 1720@198 raw with wraps and qualified for the XPC finals at the Arnold Classic Sports Festival. I’m now in a 2x per week off season training cycle working on bringing up some weak areas.
Week 7 brought a little more weight on the upper session, and a deload on the lower session. Here’s some video of my top bench sets on the upper day:
The biggest takeaway here is that my wife got a little caught up in the Lil Wyte while filming, lol.
Here’s what training looked like for the week:
11/7/2017, Tuesday night upper training
This session was a pretty solid one. Volume was a bit lower, intensity a bit higher and things are trending the right way. Here’s what the whole session consisted of:
Warm up
Bird dogs, Cat/Camel, McGills, Side laterals, Scarecrows, Push ups
Bench
Warmed up to 270×3, then… 310×1, 330×1, and a backdown set of 240 for a bunch of reps
DB OHP
4 sets of 12 reps
Seal rows
4 sets of 10-12 reps
Band pushdowns
100 total reps with a light band
Side laterals
4 sets of 12
Band pull aparts
80 total reps
That was it for that session. Next week is a deload, and I need it. My shoulders are pretty beat, mostly from all the work I’ve been doing on the farm getting ready for winter.
11/11/2017, Saturday night lower training
Deload session here, just me and the wife. We had stuff going on Friday night, so we opted to squat Sat instead. Nothing crazy to report here, everything went as it should.
Warm up
BW squat, Banded GM, Banded Cat/Camel, McGills, Donkey kicks, More BW squatting
Squat
Warmed up to 330 for a couple doubles, then 380 for 3 doubles.
Leg extensions
3 sets of 15 reps with 5 sec holds at the top
Leg curls
4 sets of 10 reps
Standing calves
3 sets of 15-20
Hise shrugs
3 sets of 25-30
- That was all of it. Pretty standard deload session. Looking forward to moving some weight next week.
Zane Geeting
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