13 Jul Zane Geeting, 11 weeks out, with Video

I’m currently training for the RPS Northern KY throwdown in Newport, KY, Sept 16th. This will be my first full raw meet in 10 years. Daniel Dalenberg is doing my training, and Tucker Loken is handling my diet. I’m looking forward to seeing what my broken body can do in a gear deficient state.

This was a really solid week of training, both of my sessions went almost perfectly to plan. I did miss one rep on my last working set of my upper day, but it was by choice, not because I actually missed, as you’ll see when you watch the videos below…

I was a little over my prescribed RPE on a few sets here, so I opted to cut that last one short. I was having all sorts of issues that attributed to this, such as hitting the rack on every rep of OHP, and the weights hitting plates that were propped against the rack on the floor press. That’s my bad for not making sure my area was good.

I’m still struggling to get my upper back set when pulling, and it’s causing me to get forward when I initiate the pull. This is something I don’t normally do, but I’m working hard to correct it.

Here’s what the full sessions consisted of:

7/4/2017, Fourth of July Upper session

I was a little off my game during this session, as I mentioned above. All in all I’m happy with it even though I did miss a rep on the top set. Shit happens.

Warm up

Farmer’s walks, Bird dog’s, Cat/Camel, McGill’s, Side laterals, Scarecrows, Pulldowns

Standing OHP

Warmed up, then… 205x3x3 sets

Close grip floor press

warmed up, then… 295×3, 315×3, and 335×2

Front raises

4 sets of 12 reps with 40 lb. DB’s

Band pushdowns

100 total reps over 4 sets with a light band

DB rows

4 sets of 10-12

Hammer curls

4 sets of 8

• That was all of it. A little off my game, but good overall.

7/7/2017, Friday night Lower training

Great session here. It was just Tuesday, Logan, and I, so we got it done in good time. I hit everything as planned. I am still working on my setup issue on dead, but it’s improving.

Warm up

Farmers walk, Goblet squat, Hip airplanes, Glute activation, Bird dog’s, Cat/Camel, McGill’s

Squat

Warmed up to 420x3x3 sets

Deadlift

Warmed up to 585×1, then 625x2x2 sets

Mid rep pause squat

420x3x3 sets

Leg extensions

4 sets of 12-15 reps

Bent rows

4 sets of 6-8 reps

Machine hise shrugs

100 total reps

• The end. Good session. I project the 625 to be somewhere in the range of a last warm up on deadlift.

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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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