20 Oct Zane Geeting, Off Season Week 3

I recently competed at the RPS Northern KY Throwdown, where I totaled 1720@198 raw with wraps. I’m now in an off season training cycle working on bringing up some weak areas in order to put up a better total at the XPC finals at the Arnold Classic this coming March. I’m still training 2x per week because of my busy work and farm schedule. 

This week had me back to benching on my upper day and squatting on my lower day. For some reason I’m really struggling on the lower day and I can’t quite put my finger on what’s causing it. Here’s what I did for the week…

10/10/2017, Tuesday night upper training

As I mentioned above, this was a bench night for me. The main movement is still bench with the larger Mastodon squat bar. This bar is harder to grip because it’s thicker, and harder to stabilize because it’s longer. This makes you have to stay tighter to get a good press in. Here’s what the session looked like:

Warm up

Bird dog’s, McGill’s, Cat/Camel, Single arm pulldowns, Side laterals, Front raises

Mastodon bar bench

Warmed up to 200×5, then 220×12 and 220×10

DB incline

4 sets of 12 reps

Band pushdowns

100 total reps with a light band

Single arm band pull aparts

100 total reps ea. arm with a monster mini band

Neck machine

80 total reps

• That was all of it. Felt great. Looking forward to increasing the weight in the coming weeks.

10/13/2017, Friday night lower training

I’m really struggling squatting. Everything is feeling heavy and awkward. I can’t place it yet, but I’m sure I’ll figure it out. Here’s what I did:

Warm up

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

Squat

Warmed up to 420×4, then 440×3, 450x3x3 sets

Close stance pause squat

330x5x3 sets

Chest supported DB row

4 sets of 12 reps

Hammer curls

4 sets of 12 reps

Calve raises

4 sets of 15-20 reps

• That was it for the week. I’m going to change some things up after next weeks scheduled deload. Also going to put some more effort into getting my stretching done at home as I’ve been feeling really tight in a couple areas.

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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.  

Latest posts by Zane Geeting (see all)

• Zane Geeting, Training Update 1/15/2019 - January 15, 2019
• Zane Geeting, Off Season Training Update - January 7, 2019
• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018