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12/22/2012 8:57:14 AM - Zane Geeting
Friday night squat training. Kicking off the meet cycle

This marked the first week of meet prep for the Ironman. My right adductor is still giving me some trouble, so I played it safe on this session. My BW is up a little and my gear is tighter, feels good. Since I'm going 242 at this meet, I've made up my mind to gain the weight. Rather than going in at 234 and competing with guys that cut from 255+. I'll get my weight up so that I'm at least a full 242, this should equate to better leverages and more lbs on my lifts. Here's the breakdown of week one:

Warm up

BW box squat

Sissy squat

High knees

Fat man rows and push ups

Stretching

Hams, hips, glute-ham tie-ins, calves, pecs, delts, biceps

Squat
60x10
150x8
240x4
add Premium elitefts™ P2 Power Belt and 44 Metal Jack Pro Briefs
330x3
420x3
510x3
add 54 Metal Jack Pro Squat Suit, straps down
610x3
710x3
710x1

On what was supposed to be my second triple at 710, my right adductor started to cramp up in the hole. There was no pain, but I decided to play it safe. The weight was moving better than I had expected, so I didn't feel as bad about shutting it down. Don't get me wrong, I would have loved to finish the triple and get in a little reverse band work, but its better safe than sorry at 10 weeks out.

From here I did a few BW mobility movements. Variations of single leg squats, planks, and lunges. Then finished up w:

EFS CSR
45x10
70x10
95x15x2 sets

I got this in for upper back arch and thickness. My arch is a very important part of my squat, so this upper back work is a must.

I should be back in the full swing of things next week. The adductor is much better than it has been for the past week or so. I'll be hitting some extra flexibility and mobility work for it this weekend. I'll also be rolling my glutes, as they are extremely tight and probably causing most of the issue.




Toight, like a tiger,
Zane Geeting


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