17 May Zane Geeting, Off Season Week 9 with Squat and Bench Video.
I’m currently in an off season training cycle working on bringing up the legs, mid back, and what’s left of the pec(s). I’m training 2x a week and working a crazy schedule, but making good progress for the most part. I’m looking to compete in an RPS meet, Sept 16th, in Newport, KY.
This was a good week of training for the most part. The good; my deadlift and bench are both going quite well. While there are some small technique issues that still need adjustment, the lifts overall are doing quite well. The bad; my squat is doing terrible right now. Normally as I wrap up an off season training cycle I take something around 600 in a belt and sleeves to gauge my raw strength. This is typically an easy single in the RPE 8 range. This off season I’ve been trying to get used to wraps, and thus doing a lot more singles, it has not gone well and I’m only squatting what I normally do in sleeves, and probably not as easy. We’ll see how things go moving forward, but here are video’s to give an idea..
The weights are 510 and 610. I have this weird sticking point low in the squat that I’ve never had before. The weight feels light on my back, it just doesn’t want to move out of the hole.
Bench feels great. I’m really working on making sure that I stay up and that my ass is just barely brushing the pad. I know it came up on a couple reps here, but you’d be surprised how much it was actually on for. I’ll get this dialed in, in the next couple weeks. Weight is 305 here.
Here’s what the rest of the training week looked like:
5/9/17, Tuesday night deadlift training
This was a block pull week. I went conventional this week, with an overhand grip. My low back was a little tight and I had to squat decently heavy on Friday, so I didn’t push it too much. Here’s what I did:
Warm up
High knees, Butt kicks, Lunges, Shuffles, Split squat, Cat/Camel, Bird dog’s, McGill’s
Conventional block pull
Worked up to 405×5 and called it good
DB bent rows
100’s for several sets of 10
Lat pulldowns
5 min cluster set
DB shrugs
5 min cluster set
Hammer curls/Neck machine SS
3 sets of 15/15
- That was all of it. Did everything I wanted to, just decreased the volume on the block pulls a bit.
5/12/17, Friday night squat and bench training
This week I was supposed to take something in the 90% range for a single on squat, then DB bench. The following week was to be a post injury rep PR with 305 lbs. I was feeling really good after some ART and ultrasound I had earlier in the week, so I chose to get after the bench this week as well. Here’s what I did:
Warm up
High knees, Butt Kicks, Shuffles, Lunges, Goblet squat, Bird dog’s, McGill’s, Cat/Camel, Push ups, Scarecrows
Squat
Warmed up to 420×4, then 510×1, 560×1, and 610×1 (video of 510 and 610)
Chain squat (4 sets)
420×3, and 420×2
Bench
Warmed up to 235×5, then 265×5, 285×5, 305×5, and 305×4 (was supposed to be 5, miscounted)
Dips/Pulldowns SS
3 sets of 10/15
- That was it. Cut the accessories short on this one since I did more work on the main lifts. Probably could have done more but it was late, I was hungry, and I had to work in the a.m.
- On to the next one.
Zane Geeting
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