18 Feb Zane Geeting – Sunday morning bench training

I’m currently training to make my comeback to the platform for the XPC Finals at the Arnold Classic in Columbus, this March. It’s been almost 2 years since I’ve posted a total, and I’m looking forward to changing that.

Sunday morning we benched a little earlier than normal because of some personal issues the wife and I had come up. This actually worked out pretty well as we were able to catch a session with Dirk, Josh, Gavin, and Greg. My goal for the day was to try a tighter shirt than the huge, loose one I’ve been using. Here’s how it went:

Warm up

Fat man rows and push ups

Scarecrows

Side laterals

DB cleans

Bench

Up to 290×1 raw

Add tighter shirt

380×0 (couldn’t even move it)

420×0 (moved it to about a 5 board, maybe)

– At this point I decided it was going to be too much shirt to learn this quickly before the meet. It was super tight and I was having trouble setting up in my normal position, it just wasn’t worth it. So I pulled it off and moved on to some raw close grip stuff.

Close grip 3 board

Up to 275x8x2 sets

Dips

BWx10x3 sets

Barbell shrugs

3×10, up to 315×10

DB shrugs

100’s x30

Side laterals

3×10, then…

50’s x10, 6, 4 rest pause

Rear delt DB fly’s

30’s x15x 3 sets

– That was the end of it. I got in some good triceps, trap, and rear delt work. These are all important muscle groups for me when setting up and pressing in a shirt. Tuesday night I’ll be back in the gym to test out the biceps and see what I can do to still train up until the meet.

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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.  

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