16 Feb Zane Geeting, training for the week of 2/5/2016 with bench video
I’m currently in the heaviest weeks of my meet prep cycle for the XPC finals at the Arnold Classic Sports festival in March. My goal at the meet is to best my PR total of 2175@220. So far everything is going well and I’m looking forward to getting back on the platform
This weeks training consisted of a squat deload in briefs, some shirted work on bench, and a deadlift accessory night. The following week will be the first SWOT in Jacksonville FL. Here is the bench video to start, this is 560 off of a 1 board. This will be in the range of a second attempt.
This wasn’t as fast as I would have liked, but that’s what happens when you’re wearing a shirt 3-4 sizes larger than the recommended size. I have a tighter shirt that I will experiment with in my final training session.
Here’s how training broke down for the week:
2/5/2016, Friday night squat training
This session was a deload for me. The plan was to work up in the 500 range for some doubles in briefs. Here’s what I did:
Warm up
Bird dogs, McGill’s, Cat/Camel, BW squat
Squat
150×10, 240×6, 330×3
Briefs
420×3, 510x2x3 sets, 540×2
Hamstring curls
3 sets of 15 reps
Leg extensions
3 sets of 20+ reps
Good girl
3 sets of 20 reps
Bad girl
3 sets of 15-20 reps
Calve raises
3 sets of 20+ reps
- That was it for the session, went exactly as it was supposed to.
2/7/2016, Sunday morning bench training
This was a shirted session, working up to an opener and 2nd attempt off of 1 board. Here’s what I did:
Warm up
Bird dogs, McGill’s, Push ups
Bench
60×25, 150×15, 200×10, 240×5, 290×2, 310×1
Big SDP
420×3- 3 board
470×1- 2 board
510x miss- 2 board
510x miss- 2 board
510×1- 1 board
560×1- 1 board (video above)
- The shirt is just too big to give me any appreciable amount of carry-over off of 2 boards. I had to take it lower to get the extra rebound. If I wasn’t an idiot I would have brought the tighter shirt with me to switch into when this happened. Instead I did what I could in the bigger shirt. It worked out fine, and I know a mid 500’s bench is a done deal in the giant shirt, but I will still be trying the tighter shirt in my final session to see how it treats me.
Drop down raw set
240×20
Rolling extensions
3 sets of 10 reps
Pushdowns
3 sets of 15+ reps
Side laterals
3 sets of 10-12 reps
Rear delt raises
2 sets of 15 reps
- That was the end of it. Good session considering everything I’ve been through on the bench.
2/9/2016, Tuesday night deadlift accessories
The previous week I had strained my right biceps a bit doing some chins in the cold. This week I had to keep the dead accessories light as to not irritate that biceps more. Here’s what I did:
Warm up
Bird dogs, McGill’s, Cat/Camel, Glute bridges, BW squat
Rack rows
135×10, 185×8, 225x8x2 sets
Chest supported row
3 sets of 15 reps
DB shrugs
3 sets of 20+ reps
Hammer curls
3 sets of 15 reps
Alt DB curls
3 sets of 15+ reps
Neck machine
3 sets of 15-20 reps
- That was the end of it. This was a very quick session, around 1 hour. Next week I’ll be squatting and pulling heavy at team Samson HQ for the power rack strength SWOT 2016. I’m really looking forward to this. Stay tuned for the updates.
Zane Geeting
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