29 Apr Zane Geeting, Sunday morning swiss bar bench
I’m currently in an off-season training cycle, working on improving work capacity and bringing up some weak areas. This was my second week back to handling some weight with a barbell. I have no meets picked out yet, but will look for something in the late fall to early winter.
Sunday morning the wife and I made it into Midland to bench. My goal for the day was to handle just a little more weight than last week and keep the volume around the same. Here’s what I did:
Side laterals, Scarecrows, Rear delt raises, Fat man rows and push ups, and some light stretching of the pecs and delts
Swiss bar bench
Warm ups, then… 225x12x3 sets (yes I know this is still warm-up weight. I have one tit)
Seated DB OHP
Warm ups, then… 70’s x10x3 sets (short rest periods here, 60-90 sec.)
3 sets of 15 reps, up to 40 lb. DB’s
5 sets of 10 reps, up to 180 lbs.
2 sets of 25 reps
– That was the end of it. Quick session, less than an hour start to finish (including warm ups.) Next week I’ll handle a bit more weight. I’ll also be taking the rest of the week off, so that I can squat and deadlift at Michigan Barbell this weekend for the fund-raiser we’re holding there. Hoping to see some of you there.[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”]
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