13 Jun Zane Geeting, 15 weeks out with Squat and DL Video

I’m currently training for the RPS Northern KY Throwdown in Newport KY, Sept 16th. Tucker Loken is helping me get my diet dialed in, and Daniel Dalenberg is setting up my training. This is the most dialed in I’ve ever been training for a meet, training, diet, and supplementation are all the best they’ve ever been. I’m still only training 2x per week, but doing really well with it.

This was another good week of training. Things are very busy on the farm right now with pigs and chickens out on pasture, transitioning all the animals into summer living accommodations, etc. But I was able to get in my 2 really solid training sessions. The upper session was a deload, so no boring video there, but here is some video of my top sets on squat, and my speed pulls from the lower session:

As you can see, the wider squat stance has really helped the issues I was having. I’m going to be sticking with this going into the meet. This top set was somewhere in the RPE 8 range, give or take. The speed pulls were done with very short rest periods (60 sec. or less)

Here’s how the training sessions broke down:

6/6/2017, Tuesday night Upper training

We had a great crew for this session, and while most everyone was deadlifting, the energy was still great for me doing my own thing and made for a good atmosphere. It was a deload for me, so just some light overhead work, and no benching.

Warm up

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

Swiss bar standing OHP

Warmed up, then… 205x1x5 singles

Front raises

4 sets of 12 reps

Band pushdowns

100 total reps over 4 sets

Chest supported rows

5 sets of 10 reps

Hammer curls

4 sets of 8 reps

• Everything went really well here, I got all my work in, in less than an hour and a half.

6/9/2017, Friday night Lower training

This was a very promising session, it was my 2nd semi heavy session back in my old stance, and it was a big boost in confidence. My squat really had me worried for a while, it turns out I just needed to go back to what works for me. Everyone did well this night, which makes a huge difference in the atmosphere as well. Here’s what I did:

Warm up

High knees, Butt kicks, Shuffle, Goblet squat, Hip airplanes, Glute activation, Bird dog’s, McGill’s, Cat/Camel

Squat

Warmed up to 420×3, then… 510×2, 560×2, and 585×2

Mid rep pause squat

420x3x3 sets

Speed pulls

425x1x5 singles

Leg extensions

4 sets of 12 reps

Step ups

4 sets of 12 reps

Machine hise shrugs

100 total reps over 4 sets

• That was all of it. Great session, big confidence booster. I’m really going to start ramping things up now to finish the off season strong, and transition into the 10 week meet prep cycle that Dan is doing for me. Good things to come.

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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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