16 Nov Zane Geeting, Off Season Week 7 with VIDEO

I recently competed at RPS Northern KY Fall Throwdown, where I totaled 1720@198 raw with wraps and qualified for the XPC finals at the Arnold Classic Sports Festival. I’m now in a 2x per week off season training cycle working on bringing up some weak areas.

Week 7 brought a little more weight on the upper session, and a deload on the lower session. Here’s some video of my top bench sets on the upper day:

The biggest takeaway here is that my wife got a little caught up in the Lil Wyte while filming, lol.

Here’s what training looked like for the week:

11/7/2017, Tuesday night upper training

This session was a pretty solid one. Volume was a bit lower, intensity a bit higher and things are trending the right way. Here’s what the whole session consisted of:

Warm up

Bird dogs, Cat/Camel, McGills, Side laterals, Scarecrows, Push ups

Bench

Warmed up to 270×3, then… 310×1, 330×1, and a backdown set of 240 for a bunch of reps

DB OHP

4 sets of 12 reps

Seal rows

4 sets of 10-12 reps

Band pushdowns

100 total reps with a light band

Side laterals

4 sets of 12

Band pull aparts

80 total reps

That was it for that session. Next week is a deload, and I need it. My shoulders are pretty beat, mostly from all the work I’ve been doing on the farm getting ready for winter.

11/11/2017, Saturday night lower training

Deload session here, just me and the wife. We had stuff going on Friday night, so we opted to squat Sat instead. Nothing crazy to report here, everything went as it should.

Warm up

BW squat, Banded GM, Banded Cat/Camel, McGills, Donkey kicks, More BW squatting

Squat

Warmed up to 330 for a couple doubles, then 380 for 3 doubles.

Leg extensions

3 sets of 15 reps with 5 sec holds at the top

Leg curls

4 sets of 10 reps

Standing calves

3 sets of 15-20

Hise shrugs

3 sets of 25-30

• That was all of it. Pretty standard deload session. Looking forward to moving some weight next week.

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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