24 Apr Zane Geeting, Tuesday night bench and upper back session
I’m currently in an off-season training block. I just reintroduced barbell movements last week, for the first time since the meet in early March. The main focus of training right now is improving work capacity and bringing up some weak areas. I don’t have any meets picked yet, but would like to get back on the platform in the late fall or early winter.
Tuesday night is normally my deadlift or deadlift accessory night. Since I didn’t have a chance to bench this past Sunday, and it was an accessory week, I decided to do some bench and shoulder work with my usual upper back work. I wound up getting to the gym very late because of work, so I had to move through my session very quickly. Here’s what I did:
Bird dogs, McGills, Fat man rows and push ups, side laterals, front raises, scarecrows, DB cleans
1. Bench superset with 2. Rack rows
Warm ups, then… 1. 215x12x3 sets and 2. 235x12x3 sets
1. DB OHP superset with 2. Lat pulldowns
Warm ups, then… 1. 70’s x15x3 sets and 2. 180x15x3 sets
1. DB shrugs superset with 2. Neck machine
3 high rep sets of each
– That was the end of it. The whole session was well under an hour. I’ll be back in the gym Friday night to do a little squatting and leg work. I was hoping to have new briefs by now, so I could start the break in process and learn them in this off season period. No luck though, so I’ll be squatting light, raw, for some volume.
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