06 Jun Zane Geeting, 16 Weeks out with DL Video

I’m currently 16 weeks out from the RPS Northern KY throwdown, Sept 16th, 2017. This will be my first full raw meet in over a decade. I’m looking forward to seeing what a weak gear-whore can do in a belt and wraps.

This was another good week of training. On the upper day we were a little short handed so I didn’t get any video, but it went really well. Here is some video of my DL’s on the lower day (top 2 sets) keep in mind that I’m still only training 2x per week.

As you can see, I didn’t set up tight enough on that first set (585) and the weight pulled me forward. I did a much better job on the next set (605) and I feel like it came in right where it was supposed to be at an RPE of 7 or so. If anything I may have undershot it just slightly. Either way, I’m happy with it.

Here’s what the rest of the week looked like:

5/30/2017. Tuesday night upper training

This session called for some 1 board pressing and incline pressing with the Swiss bar. Both were to be done at an RPE of 6 or so, and I feel like I hit that spot on. I did however used a rolled up and taped towel instead of the one board. It was just about the same height as a 1, but it was what I had on hand, and I actually like the little bit of give as it seems more friendly on the shoulders. Here’s the session…

Warm up

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

Bench

Warmed  up to 225×5, then added the 1 board for… 275x3x2 sets and 295x3x3 sets

Incline Swiss bar press

185x5x5 sets

DB front raises

4 sets of 12 reps

Band pushdowns

light band x100 total reps over 4 sets

Lat pulldowns

4 sets of 12 reps

Hammer curls

4 sets of 8 reps

• That was the end of this session. My left pec was quite sore afterword, but it didn’t feel like I did any damage. I scheduled some ART and ultrasound to help with that. Next week will be a deload and should have me ready for the work to come the following week.

6/2/2017, Friday night lower training

This session called for me to DL first, then follow it up with some speed squats and pause squats. It was a lot of work, and I had to mentally prepare for it before hitting the gym. You’re probably going to think I’m crazy when you read it, but I swear it’s more than it looks like, especially when you’re on a time constraint. Here it is…

Warm up

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

Deadlift

Warmed up to 535×3, then… 585×3 and 605×3 (RPE around 7)

Narrow stance speed squat

330x2x5 sets

Mid rep pause squat

370x4x4 sets

Leg extensions

4 sets of 12 reps

DB step ups

4 sets of 12 reps ea. leg w/45 lb DB’s (holy cardio)

DB shrugs

3 sets of 25 reps

• That’s all of it. I know it doesn’t seem like a lot, but go ahead and do it. I really like the way things are going, for being as far out as I am, and not really using any supplements right now, I think there are some really good things coming. Only time will tell. Stay tuned.

The following two tabs change content below.

• Bio
• Latest Posts

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.  

Latest posts by Zane Geeting (see all)

• Zane Geeting, Training Update 1/15/2019 - January 15, 2019
• Zane Geeting, Off Season Training Update - January 7, 2019
• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018