20 Jun Zane Geeting, 14 weeks out with upper session Video

I’m currently in the last stages of an off season training cycle and will be transitioning into a 10 week meet prep for the RPS Northern KY Throwdown in Newport KY, Sept 16th. Daniel Dalenberg is handling my training and Tucker Loken is helping me get my diet dialed in. This will be my first raw meet in a decade.

Another great week of training in the books. My upper session was relatively heavy with some triples on the standing OHP, and 5 sets of 5 on the floor press, using the Swiss bar. The RPE was still relatively low, but the work felt great. The lower session was a deload, so nothing too noteworthy there. Here’s video of my working sets on the main movements from the upper session:

One of the great things about video footage of your lifts is that you’ll see things that need correcting, often times that you didn’t even know you were doing. For instance, in the above video, I noticed that I need to do a better job of locking out on the floor press. Now, because of my missing right pec, and the propensity for cramping and locking when I lock out, I can’t fully lock out each and every rep, but I can do a better job than I did here, and that’s something I’ll be addressing in the coming weeks.

Below is what the full sessions consisted of:

6/13/2017, Tuesday night Upper training

As you can see from the video above, this session went very well. The Overhead press was done at an RPE of 7, and the floor press at an RPE of 6. I may have overshot that just slightly on the last set, as I was using very short rest periods.

Warm up

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

Standing OHP (Swiss bar)

Warmed up to 185×5, then… 205×3, and 215x3x2 sets

Close grip floor press (Swiss bar)

Warmed up to 225×5, then… 265x5x5 sets

Front raises

4 sets of 12 reps w/35 lb DB’s

Band pushdowns (light band)

100 total reps over 4 sets

Chest supported row

5 sets of 10 reps

Hammer curls

4 sets of 8 reps, up to 50 lb. DB’s

• That was all of it.

6/16/2017, Friday night Lower training

As I said above, this was a deload session. Some singles in the RPE 5 range on squat and deadlift. The timing was spot on here as I was starting to experience some knee soreness and fatigue. I could tell the weights weren’t snapping like they should, so it was great timing

Warm up

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

Squat

Warmed up to 330×3, then… 380x1x5 singles

Deadlift

245×3, 445x1x5 singles

Leg extensions

4 sets of 12 reps

Step ups

4 sets of 12 ea. leg

Machine hise shrugs

100 total reps over 4 sets

• The end. Another good week in the books, looking forward to going heavier on the upper session and my deadlifts next week. 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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