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:

Warm up

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.)

Side laterals

3 sets of 15 reps, up to 40 lb. DB’s

Lat pulldowns

5 sets of 10 reps, up to 180 lbs.

Machine shrugs

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”]
The following two tabs change content below.
Avatar photo

Zane Geeting

Zane Geeting is a pro multi-ply powerlifter with best lifts of a 935 squat, 625 bench, and 765 deadlift. He is coming back to competitive PL after a year and a half layoff that was a result of several serious injuries including a severe rupture of the right pec that could not be repaired. Zane has an extremely busy schedule that would make most people quit before Friday. He works 55+ hours a week as a finance manager. As a renaissance man, he is also currently restoring a 140 year-old farmhouse and maintaining a hobby farm. Despite all this, Zane still finds time to train 2-3 times per week, as well as coach other lifters.  
Avatar photo

Latest posts by Zane Geeting (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!