06 Jan Zane Geeting, Week 2 bench training. Back in a shirt again

I’m currently training to make my comeback to the platform for the XPC finals at the Arnold Classic, this March. I’ll be doing Dan Dalenberg’s APF Winter push/pull meet here in MI, this weekend as a warm-up meet. I’ll probably do raw DL only just to get back in the swing of things.

 

This was my second time back in a bench shirt. I again used the big multi-ply shirt that I have laying around. This shirt is very loose but does offer me some support over the bad pec. This week I worked down to a 2 board and increased the weight slightly. Here’s how it went:

Warm up

Fat man rows and push ups

Pulldowns

DB cleans

Side laterals

Scarecrows

Bench

warm up to 275 raw, then…

Loose shirt

365×3- 3 board

405×3- 2 board

455x2x2 sets- 2 board

-These are all still very light, as they should be. What I’m doing here is trying to slowly acclimate myself to handling weight without letting my bad pec cramp up. I do have to be careful how I take the handoff, but otherwise I’m good.

Close grip with shoulder saver pad

3 sets, up to 275×8

DB OHP, seated

3 sets, up to 90’s x10x2 sets

Band pushdowns

medium band x100 total reps

Band pull aparts

light band x100 total reps

 

-That was the end of it. This was a good session for me as its the most I’ve handled on the bench since 2011 (crazy, I know). Next week will be a light one, then I’ll be working down boards with heavier weight from there. Hopefully things keep coming together for me. Its hard to wrap your brain around needing a multi-ply shirt to handle your old raw weights, but it is what it is, all you can do is keep pushing.

 

[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”]