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:

Warm up

McGill big 3, push ups, cat/camel

Bench

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

Rolling extensions

35’s x10, 50’s x10x2 sets

Rope pushdowns

1 set of 12, 1 drop set

Rack rows

135×15, 185×15, 205×15, 225×15

Lat pulldowns

2 sets of 10, and one drop set

Side laterals

1 warm up set, 1 set to failure with 50 lb. DB’s… somewhere around 18-20 reps

JL planks

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.
[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.

Zane Geeting

Zane Geeting is a pro multi-ply powerlifter with best lifts of a 935 squat, 625 bench, and 765 deadlift. He is coming back to competitive PL after a year and a half layoff that was a result of several serious injuries including a severe rupture of the right pec that could not be repaired. Zane has an extremely busy schedule that would make most people quit before Friday. He works 55+ hours a week as a finance manager. As a renaissance man, he is also currently restoring a 140 year-old farmhouse and maintaining a hobby farm. Despite all this, Zane still finds time to train 2-3 times per week, as well as coach other lifters.  

Latest posts by Zane Geeting (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!