11 Nov Zane Geeting, The last 2 sessions, 11/06/15 and 11/10/15
I’m currently in an off season cycle, still training with my 2x per week split. I’m actually kicking around the idea of doing a raw meet in late December/Early January as a tune-up meet for the XPC finals at the Arnold sports festival, which I will be doing equipped. More on that as I find a meet and transfer into my 3x per week competition season training.
Friday 11/06/15, Squat and pull night.
Bird dogs, McGill’s, Cat/camel, Glute bridges, BW squat
Squat, belt and sleeves
60×10, 150×10, 240×10, 330×10, 420×10
- All felt great
135×10, 225×10, 315×10, 405×10
- Again, everything felt great. I only chose to go conventional to save my right hip from any undue stress.
3 sets of 15
3 sets of 12
Calve raises/Machine shrugs superset
3 high rep sets of each
- That was the end of it. This was a good session for a light one.
11/10/15 Bench night.
I was back to a DB week in the rotation. Here’s what I did:
Bird dogs, McGill’s, Push ups, Light rows
60’s x15, 80’s x15, 100’s x10
DB incline bench
60’s x15, 80’s x15
40’s x10, 50’s x10, 60’s x10
3 sets of 12 and 1 drop set
Chest supported row
3 sets of 12 with the high handles
2 sets of 12 with the low handles
Seater rear delt flys
3 sets of 15
- That was it. I hit everything I wanted to and felt really good about all of it. I think I’m in a great spot for this off season cycle, and as I said, am considering doing a raw meet in 10 weeks or so, as a tune up to knock the ring rust off. My bench will be what it is, which isn’t much, but I think I can knock out a respectable squat and pull, gear deficient. Plus its just soooo much easier to train for and to compete. Its nice to be able to breeze through a meet with almost nothing to think about.
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