01 Apr Zane Geeting, Sunday bench accessories, more DB work

I’m currently in an off-season training block with a focus of building work capacity, conditioning, and bringing up some weak areas. This first part of the training cycle is being done very light with little to no barbell work. I will continue this over the next few weeks, until I’m happy with where I’m at.

Sunday morning I was late making it to the gym, as usual. I got right to work when I got there and did the following:

Warm up

Fat man rows and push ups

McGill’s

Bird dogs

DB incline bench

5 sets of 15 reps, up to 80 lb. DB’s

DB flat bench

3 sets of 15, up to 80 lb. DB’s

Seated DB OHP

3 sets of 15, up to 70 lb. DB’s

Side laterals

3 sets of 10, up to 40 lb. DB’s

2 rest pause sets of 20 reps w/50 lb. DB’s

Rear delt DB raises

3 sets of 15, up to 40 lb. DB’s

Rope pushdowns

2 sets of 10

1 drop set, 2 drops, 26 total reps

– That was the end of it. I clipped through this one pretty quickly. Felt good about what I got done here.

– Tuesday night DL accessories coming up next.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]