13 Jan Zane Geeting, Sunday afternoon bench deload

I’m currently training to make my comeback to the platform for the XPC finals at the Arnold Classic, this March. Its been 2 years since I’ve put up a total, its time to change that.

 

Sunday afternoon (day after the meet) I was feeling good, so I headed into the gym for my deload bench session. My lat was swollen and tight from whatever happened to it at the meet, but I figured it wouldn’t bother me to do some light bench work. Here’s what I did:

Warm up

Side laterals

Scarecrows

Fat man rows and push ups

Floor press

warm up to 225×8

Standing DB OHP

50’s x10x2 sets

50’s x20

Band pushdowns

100 total reps

Band pull aparts

100 total reps

Band fly’s

100 total reps

 

– That was it. I got in and out quick. The lat didn’t like unracking weight on the floor press, but it was light enough that it didn’t make a big fuss. I iced the lat and took my NSAIDs the rest of the day. I woke up Monday morning with it feeling much better. I’ll try to get in one night this week to have the lat looked at, but there is no bleeding so far which leads me to believe it was just scar tissue from an old injury. Fingers crossed, and on to the next one.

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