Zane Geeting, Off Season Week 2

Zane Geeting Equipped Powerlifting, Team Training Logs

I recently competed in the RPS Northern KY Throwdown, where I totaled 1720@198 raw with wraps and qualified for the XPC finals at the Arnold Classic. I’m leaning towards that as my next meet, but am currently putting my focus into off-season training. I’m using a 2 day split with one upper day, and one lower day per week. 

 

It’s week 2 and things are already feeling a little better than they did on week 1. My conditioning needs some serious work, and I need to find a way to do the things I’m doing in the gym, without getting in the way of the other guys training. Because I train less frequently than them, I’m often doing a different lift than them on the given day. So far this is working out okay, but it could be better. Here’s what went on this week…

 

10/3/2017, Tuesday night upper training. 

I’m still using a rotation of bench pressing one week, and overhead pressing the following week. For now the barbell work is being kept to a minimum, as I focus on bringing things into balance. Here’s what I did…

Warm up 

Bird dog’s. McGill’s, Cat/Camel, Scarecrows, Single arm pulldowns, Side laterals, font raises.

Seated DB OHP

5 sets of 10 reps

DB bench

4 sets of 12 reps

Band pushdowns

100 total reps with a light band

Single arm band pull apart

100 total reps ea. arm with a monster mini band

  • That was it, doesn’t sound like a lot, but it was a good session

 

10/6/2017, Friday night lower session

This was a deadlift week on the squat/deadlift rotation. I’ll still be squatting pretty much every week, but it will be very light on the weeks that I deadlift. Here’s what I did with this one…

Warm up

Donkey kicks, Cat/Camel, McGill’s, BW squat, Leg extensions, Leg curls

Sumo Deadlift

Worked up to 465 for a set of 8 reps

Conventional Deadlift

245×5, 445x5x3 sets

Incline seal rows

4 sets of 12 reps

Alt DB curls

4 sets of 12 reps

Calve raises/Hise shrugs SS

3×15-20 and 3×25

  • The end. Good stuff. Video will resume next weeks as the weights approach less pathetic. Stay tuned.
The following two tabs change content below.
Zane Geeting

Zane Geeting

Zane Geeting is a pro multi-ply powerlifter with best lifts of a 935 squat, 625 bench, and 765 deadlift. He is coming back to competitive PL after a year and a half layoff that was a result of several serious injuries including a severe rupture of the right pec that could not be repaired. Zane has an extremely busy schedule that would make most people quit before Friday. He works 55+ hours a week as a finance manager. As a renaissance man, he is also currently restoring a 140 year-old farmhouse and maintaining a hobby farm. Despite all this, Zane still finds time to train 2-3 times per week, as well as coach other lifters.  
Zane Geeting

Latest posts by Zane Geeting (see all)