20 Oct Zane Geeting. Week 2 of off season. Squatting and benching
I’m currently in an off season training cycle, with a 2x per week training split. As we approach winter my schedule will ease up and I should be able to start training 3x per week again, in preparation for the XPC finals at the Arnold classic sports festival.
Tuesday 10/13/15, Bench training.
This week had me back to DB bench in my rotation. I chose to work on getting a really full range of motion with a slow tempo. As I said in some of my previous posts, I’m going to do what I can to develop as much pec muscle as I can with what I have left. Here’s how the session went:
Bird dogs, McGills, Push ups, Side laterals, Scarecrows
5 sets of 10-12 with a big stretch in the bottom and a hard contraction at the top. Slow tempo.
3 sets of 15
3 sets of 10, up to 65 lb DB’s
2 sets of 10, and 1 drop set with 2 drops
3 sets of 10, and 1 drop set with 2 drops
Rear delt DB flys
3 sets of 15, up to 50 lb. DB’s
- That was it for this session. I got in the pec work as my main focus, then hit the triceps for lockout, the lats for setup and control lowering the bar, and the rear delts for shoulder health and stability. The session was quick, less than an hour and a half. Felt great.
Friday 10/16/2015, Squat training
This week the goal was to squat in the 80% range in briefs only. The RPE needed to be in the 7-8 range when picking the number of reps in my sets. Here’s what I did:
McGill big 3, BW squat, Cat/Camel
Warm up to 420×3 raw
510×3, 580×3, 620×3
- My math was off and I should have done one more set here.
3 sets of 15 reps
3 sets of 15 reps
3 sets of 15-20 reps
2 sets of 30 sec.
- That was the end of that one. I took longer than I had intended and cut my squats by one set on accident. I’m not too worried about it though, everything went well, depth is on and weights are moving fast. The RPE was right where I want it, maybe even on the low side. So, as of right now, I’m very happy with where things are going with my off season training.
- It wound up being a good thing that I did a little less volume than I had intended because I worked my ass off all weekend. The last thing I needed was to be sore as hell, and beat myself up even worse. So it all worked out. On to the next week.
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