17 Dec Zane Geeting, Tuesday night DL accessories

I am currently training to make a comeback this spring. Between now and then I’ll be doing Dan 

Dalenberg’s push/pull meet here in MI this January.

Since I pulled on Friday night, Tuesday night was a deadlift accessory night for me. I typically rotate deadlifts one week and a good amount of upper back and core work on the following week. This has proved to work very well for my pull, and gives me the recovery time I need to be fresh and ready for the following session.

 

Pretty standard Tuesday here. Worked from 8:30-6:00, got home by 6:45 and back to the gym by 8:00-8:30.

 

General warm up

Bird dogs

McGills

Pulldowns

Bent rows

5 sets of 5, up to 325

Seated rows

2 sets of 15 with the 200 lb. stack

DB shrugs

3 sets of 25 with 100 lb. DB’s

Neck machine

3 sets of 15 to 20 with 45 lbs.

Alt. DB curls

3 sets of 10 ea. arm, up to 50 lb. DB’s.

Plank

One long ass set to near failure

 

That was the end of it. This is a pretty typical session for a DL accessory day. If all goes well the rows will get heavier in the coming weeks.

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