20 Jan Zane Geeting, Sunday afternoon shirted bench training. Making solid progress
I’m currently training to make my comeback to the platform for the XPC finals at the Arnold Classic, this March. After losing most of my right pec in late 2011, I haven’t done any heavy benching. Over the last few weeks I’ve been getting back into a bench shirt and adding weight in each session. Things are progressing better than I had hoped thus far.
Sunday we got to the gym in the early afternoon and I was feeling pretty good. The goal was to take something down to 1 board, and then add a little weight and go back up to a 2 board. I have to be very careful when benching as I’m missing a lot of my right pec, and some of the tendon. Here’s what I did:
Fat man rows and push ups
Warm up to 290×1 raw
Add bench shirt, 2 sizes up from what I should wear
380×2- 3 board/2 board
440×2- 2 board
480×1- 1 board
500×1- 2 board
– This is the most weight I’ve handled and it was still moving very fast, even in the oversized bench shirt. The reason I’m wearing such a loose shirt is so that I can groove these lighter weights properly. I’m hoping to find a shirt one size smaller to try out before the meet, but will just roll with this one if its what I’m more comfortable in.
Shoulder saver bench
Standing DB OHP
3 sets up to 90’s x12
100 total reps w/average band
Band pull aparts
100 total reps w/light band
-That was the end of it. Good session here. The way the 500 moved was very promising. I wish I would have gotten video but there were only three of us at the gym and I needed a lift off and someone to hold the boards. I’ll have to see if I can dig out my little tripod to get some video when possible, since we’re always short handed these days. Regardless of that, it feels great to be handling a little bit of weight again. Next week if I feel good, I’ll try to take an opener to my chest.
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