18 Sep Zane Geeting, Tuesday night bench training
I’m currently training for the APF MI Fall open next month. I’m about 5.5 weeks out now, and way behind the curve on getting my gear broken in, but feeling strong none the less. I’m still training with my summer time 2x per week split which I’ve never done going into meet before. So far its working well, the meet will tell the real results.
Tuesday night I had to train alone because some of the other guys had other obligations. I was hoping to get into a bench shirt, but knew that the combo of the bad pec and not having any spotters made that a bad idea. I decided to warm up and play it by feel. Here’s how it went:
McGill big 3, push ups, cat/camel
bar x20, 135×10, 185×8, 225×8
Add raw shirt (super loose old single ply phenom, like a less supportive slingshot)
275×5, 295×5, 315×5
Close grip shoulder saver
225×10, 275x6x2 sets
35’s x10, 50’s x10x2 sets
1 set of 12, 1 drop set
135×15, 185×15, 205×15, 225×15
2 sets of 10, and one drop set
1 warm up set, 1 set to failure with 50 lb. DB’s… somewhere around 18-20 reps
30 sec x 2 sets
- That was the end of it. I got in a lot of good work for the pecs, tris, upper back, and shoulders, then finished up with some extra core work. Only training 2 days per week I try to get in more volume like this whenever time allows for it. I also like to get in the extra core work for stability on all the lifts.
- My strength is good now, just need to get my gear broken in over the next 5 weeks here. I feel confident that I’ll be able to make that happen.