17 Jun Zane Geeting, Tuesday night bench training.
I’m currently in an off-season training cycle, focusing on bringing up some weak areas and improving work capacity. I recently switched to my summer 2 day split to account for the busy season at work and on the farm. This is the best way for me to get in my training and still make progress while working around a very hectic schedule.
This was day #2 of week #2, the first example of my upper days that will start with bench. Dirk had some family stuff to tend to, so Tuesday and I went alone. I told her I’d be quick, so I really busted through this session fast. Here’s what I did
Side laterals, scarecrows, fat man rows and push ups, pulldowns.
45×50, 135×20, 185×10, 225×5
Add my “raw shirt” (Giant single ply phenom that I can do push ups in. Just gives me a little pressure on the pecs. This is less support than a sling shot, but gives me the pressure where I want it)
275×5, 295×5, 315×5
Close grip with shoulder saver
Seated DB OHP
50’s x10, 80’s x10x2 sets
30’s x10, 50’s x10
drop set…180×10, drop 140 x6, drop 100×12
– I called it good there. Whole session was a little over an hour. I’m glad to report there was no pain in the bad pec while benching. I did have a little trouble getting set up like I wanted to though, ass kept coming up. I’ve got plenty of time to work on that, nothing to worry about at this point. I was probably just stiff from all the work I’ve been putting in the last few days.
– After my main bench work, I did some close grip bench with the shoulder saver. I’ve always been a fan of close grip bench, but having semi long arms, I’ve never liked the pressure it puts on my shoulders. This is where a 2 board or a shoulder saver is great, you still get all the triceps work, but don’t mess up your shoulders. I did cut these a set short because my left triceps was getting really tight as I went. I don’t think it was an issue, but I didn’t want to risk making it one either.
– Next up was some seated OHP. These will be rotated every other week with the standing barbell OHP that I did last week. Gotta keep those front delts strong and healthy to keep my bench coming back.
– I finished up with some more triceps work and lat pulldowns. The extensions didn’t bother the triceps that was feeling tight on the close grip work, so I rolled with these, just knocked the volume down a touch, which was fine as they were getting quite fatigued at this point. The lat pulldowns were done with a medium width bar, with the palms facing. This has always been one of my favorite bars, I can really feel it hitting the lats, teres minor, rhomboids, etc. These are great for building a stable base for your bench.
– That about covers it. I’m happy with this session and am looking forward to squatting on Friday.
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