06 Jul Zane Geeting, 12 weeks out with Squat Video

I’m currently training for the RPS Northern KY throwdown in Newport KY, Sept 16th of this year. This will be my first full raw meet in a decade. Daniel Dalenberg is handling my training and Tucker Loken is doing my diet. This is the most dialed in my training has ever been, and although it’s only 2 days per week, I’m feeling very confident in what I’ll do.

This was another good week of training. The upper session was light, but the lower session was fairly heavy and I got some good video. I’ll start with that and a critique of what I saw after I watched it…

So, the biggest thing that I see here is that my depth was inconsistent. While I think a couple of the reps were right there, a couple were also high. We were short handed so I didn’t have anyone calling depth, which was a mistake. That’s okay though, as you can see from how the weight moved, it won’t be an issue. The top sets are in the range of a last warm-up the way I’m projecting things right now.

Here’s what the week looked like…

6/27/2017, Tuesday night upper training

This was a deload session. Nothing exciting, but well needed. Here’s what I did…

Warm up

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

Swiss bar OHP

5 singles at 185 and 205, fast, easy.

Front raises

4 sets of 12 reps, 40 lb. DB’s

Band pushdowns

light band x 100 total reps over 4 sets

Bent rows

4 sets of 10-12 reps up to 225 ish

Hammer curls

4 sets of 8 reps, 50 lb. DB’s

• That was all for this session. Did everything I needed to and got out of there.

6/30/2017, Friday night lower training

This session was crazy. The volume was relatively low, and condensation on the gym floor caused me to skip my light DL work, but for whatever reason, it kicked my ass. It was just me, my wife, and Garett, so we did clip along pretty fast, but it wasn’t that fast. Here’s what I did…

Warm up

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

Squat

Warmed up to 420×3, then… 510×1, and 560x1x3 sets

Mid rep pause squat

420x3x2 sets, and 440×3

Leg extensions

4 sets of 12-15 reps

Step ups

4 sets of 12 reps ea. leg, 50lb. DB’s

Lat pulldowns

4 sets of 12 reps

• That was it. Kicked my ass, felt great though. Looking forward to pulling heavy next week, see how the bad glute holds up. Stay tuned for that.

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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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