28 Jul Zane Geeting, Week 4 session 2 and Week 5 session 1 with Video
I’m currently in an off-season training cycle with a 2x per week split. I’m slowly ramping things up and feeling good about it thus far. I’m starting to look at meets in the fall to get a plan of when and where I will compete next.
The following is my 2nd session of week 4, and the 1st from week 5. Last weeks squatting was done as a light deload, bench was in the 65%-70% range. This weeks DL session was done in the 70% range as was the OHP work. Here’s a little video of one of my working sets on DL to get an idea of what things are looking like. This should give you a good idea that the RPE is still quite low (7 or lower in most cases). These were done with a stiff bar and shoes with more of a sole than what I normally pull in, to add a degree of difficulty.
So, as I said, still keeping it easy and moving the weights fast. Here’s what the rest of the training week looked like:
7/22/2016, Friday night Squat and Bench training
This session was another late one. Got to the gym at around 9pm on an extremely hot night, the session went well despite that. Check it…
Warm up
Bird dog’s, McGill’s, Cat/Camel, BW squat, Scarecrows
Squat
150×10, 240×6, 330x6x3 sets
Bench
145×10, 200×8, 235×6, 255x6x4 sets
- That was actually it. I realize now that it’s in writing that it looks like the most lack luster training in the history of the world, lol. But it was a good session nonetheless.
7/26/2016, Tuesday night OHP and Deadlift training
As per the usual I made it to the gym late for this session. Most of the guys were already pulling in the 4-5 plate range, so I knocked out my OHP and rows before pulling as to not screw them up. I also decided to pull with a stiff bar in some Chucks that don’t have the insoles removed to add a degree of difficulty to the lift. I take a lot of slack out of a deadlift bar and also get a lot out of taking that slightly wedged insole out of my Chuck’s that I pull in. If you’ve never tried it, you’re really missing out. I can’t believe how many people are still pulling with their squishy, heeled insoles in their shoes. Anyways, this is basically a deficit pull without having to stand on anything.
Warm up
Bird dog’s, McGill’s, Cat/Camel, BW squat, Side laterals, Scarecrows
Standing OHP
Warm up to 175×4, then… 195x4x4 sets
Bent rows
Warm up to 225×6, then… 275×6, 295×6, and 305x6x2 sets
Stiff bar DL
Warm up to 495×4, then… 535x4x4 sets (1 set on video above)
DB shrug/Hammer curl superset
100’s x20/30’s x15
100’s x20/40’s x15
- That was it. This was also a really good session. I did notice that I fatigued very fast doing the DL’s the way I did. I probably should have videoed the last set for comparison to this set which was the 2nd, I believe. Getting down that 1.5″ or so, that I normally never hit, I tired out very quickly, and the RPE did creep up closer to an 8 on that last set. But again, I was also 16 hours into my day, training in 90+ degree heat, in a position I’m not used to, so I’m really happy with it regardless. I’m getting to the point where I’m thinking that id the next few weeks of the off-season continue like this, I’ll be ready to pick a fall meet.
- Next week I’ll be going a little heavier on pretty much every lift according to the program, so stay tuned for that. I know that as of right now, I’m looking forward to it.
Zane Geeting
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