08 May Zane Geeting, Tuesday night bench training

I’m currently in an off-season training cycle, working on improving work capacity and bringing up some weak area. I don’t have any meets picked out, but am looking at hitting something in the late fall or early winter, then the Arnold again in March.

Tuesday night is normally my deadlift or deadlift accessory night. But, since I pulled on Saturday, and missed Sunday’s bench session, I decided to bench. I’ve been ramping the weight up slowly and trying to maintain volume over the last few weeks. Here’s what I did:

Warm up

Fat man rows and push ups, side laterals, scarecrows, DB cleans

Bench

Warm ups, then… 225×10, and 235x10x2 sets

Slight incline DB bench

Warm ups, then… 80’s x10x2 sets

Rolling extensions

Warm ups, then… 40’s x12-15×2 sets

Side laterals

Warm ups, then… 40’s x15x2 sets

Rear delt DB fly’s

Warm ups, then… 40’s x15x2 sets

JL planks

30 sec. x2 sets

– That was the end of it. I hit the chest, tri’s, and delts, then finished with a little core work. Normally I would have done some upper back work, but I didn’t feel like it was necessary after the way I had trained it just a few days earlier. I’ll be back in the gym Friday night for some raw squatting, I’ll do a little extra upper back work with that session.

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