18 Mar Zane Geeting, Time to get back to work
I’m currently starting the first phase of my off season training after making my comeback to powerlifting with a 2100@220 total, at the XPC Finals. This first phase will be extremely light, with very little barbell work. The main focus will be to improve conditioning and work capacity. It won’t be exciting to read, but may be interesting for some to see how a more seasoned, often injured lifter gets healthy after a big meet.
This was a Tuesday night session, normally my deadlift night. If you followed my training going into the meet, you know I didn’t pull much at all, and still wound up hitting a PR with a 765@220 deadlift. I did this wearing some very loose briefs that I used to use when I did a few meets at 242. I’m looking forward to getting used to a suit again, and taking another shot at an 800 pull.
This session was the first to start building some conditioning and work capacity. The focus is still prioritized on weak points and areas that are beneficial to the lift that would normally be trained on the day. Bringing up weak points is the key to getting stronger in the off season.
Here’s what I did:
Stallion Ukrainian Deadlifts (these are done with a band around the hips, pulling back to something behind you)
DB Stiff Leg DL’s
80’s x10x3 sets
Seated Cable Rows
80’s x20x3 sets
50’s x10x2 sets
– That was it, this session took about an hour and a half, which is too long. I need to pick up the pace and also add more volume. Over the next few weeks I’ll be in the gym my usual 3x per week, and will add more volume to each session unless I feel like I’m not recovering. This should not be an issue since the weights are extremely light.
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