29 Jun 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.
Zane Geeting
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