Zane Geeting, 13 weeks out…

I’m currently wrapping up an off season training cycle designed by Daniel Dalenberg, before transitioning into my 10 week meet prep cycle for the RPS Northern KY Throwdown, in Newport KY, Sept. 16th. Daniel will be handling my training right up to the meet and Tucker Loken is doing my diet. This will be my first full raw meet in a decade. I’m looking forward to seeing what a weak gear-whore can do without all the cheater gear.

 

Another solid week of training is in the books. Unfortunately it was a crazy busy week, we wound up short handed at the gym, and I wasn’t able to get any video. I need to dig out my tripod in case things like this come up again. But for those of you following, here’s what I did with my 2 training sessions…

 

6/20/2017, Tuesday night upper training

My wife was unable to make this session because of work obligations, but we had a good crew otherwise. The goal of the night was to hit some doubles off of 1 board in the RPE 7 range. I think I did that very well, and if anything I was a bit under the RPE. I did use the rolled up towel 1 board again as it feels good on these old shoulders.

Warm up

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

Bench

Warmed up to 225×5, added soft 1 board for… 275×2, 305×2, 315×2, 325x2x3 sets

Swiss bar incline

185×5 and 205x5x4 sets

Front raises

4 sets of 12 with 35’s and 40’s

Light band pushdowns

100 total reps over 4 sets

Chest supported row

5 sets of 10 reps

Hammer curls

4 sets of 8 reps

  • Great session here. Bench is feeling better and better all the time. While it’s still a loooong way from where I used to be, it’s not nearly as bad as I thought. Looking forward to continued progress here.

 

6/23/2017, Friday night lower training

I had a rough time making it to this session. We had some pretty serious flooding here in MI Thursday night/Friday morning, and I didn’t get much sleep because of it. The combo of that and my normal busy schedule had me dragging ass when it came time for this 8:30pm session. I made it work though, and got good quality work in. The day called for RPE 8 doubles on the DL and some light squatting. Here’s what I did…

Warm up

High knees, butt kicks, shuffle, bird dog’s, McGill’s, cat/camel, goblet squat, hip airplanes, glute activation

Sumo DL

warmed up to 535×2, then… 585×2 and 645×2 (these were rough, and I overshot the RPE a bit)

Close stance speed squat

330 and 380 for 5 doubles

Mid rep pause squat

420 for 3 sets of 3 reps

Leg extensions

4 sets of 12 reps

Box step ups

4 sets of 12 reps ea. leg

Lat pulldowns

3 sets of 12 reps

Machine hise shrugs

100 total reps

  • The end. I probably should have backed off a little more here, but I was feeling fine up through the 585 set. Unfortunately I hit the wall shortly thereafter, struggled with the 645 which should have been fast and easy, then limped through the rest of the training session. I did push myself to keep pace, and I got all the work in, but I was beat down by the end. You probably see the tape on my hand in the log picture… that’s the result of me snapping my hand between 2 plates when loading weight for my top DL set. I was bleeding like a stuck pig and had to do something. Probably didn’t help my cause on that top set either. All things considered I’d say this day was a huge success.

 

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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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