31 May Zane Geeting, 17 weeks out w/upper session Video

I’m currently 17 weeks out from the Northern KY fall throwdown. This will be my first full raw meet in over 10 years, when raw was in its infancy. I’m training 2x per week on a program that Dan Dalenberg put together for me, and I have Tucker Loken helping me dial in my diet. I’m looking forward to hitting the platform and seeing what a long time gear-whore can do Rawr.

We’ll start with some video of my upper session, in it are 4 of 5 working sets on both the OHP and close grip floor press. Both movements were done with a Swiss bar. In the video you will see that the weights were light (185 and 255 respectively) and that they moved fast. The goal here was to work in the RPE 6 range. For the most part I think I was right on…

Here’s how this full session went, as well as my Friday night lower session…

5/23/17, Tuesday night Upper training

This was my first week of the new program, it’s still off-season type work until we are 10 weeks out and the meet prep ramps up. More on that as it comes. I feel really good about this session, everything moved well and felt relatively comfortable considering the fact that these are movements I haven’t done in quite a long time.

Warm up

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

Standing OHP (Swiss bar)

warmed up to 155×5, then… 185x5x5 sets (RPE 6-7)

Close grip floor press (Swiss bar)

warmed up to 225×5, then… 255x5x5 sets (RPE 6)

Front DB raises

30’s x12x4 sets

Band pushdowns (light band)

100 total reps (5 sets)

Lat pulldowns (wide)

4 sets of 12

Hammer curls

4 sets of 8 with the 40’s

• That was all of it. I busted ass on this session and did everything in an hour and a half or so. Felt great, really looking forward to see where this new/different work takes me. I may even be able to bench more than the females again.

5/26/17, Friday night Lower training

This was the first lower session of the new program, its going to be a lot of work, but I really think its going to be a good thing for me. Dan knows his stuff and has done an amazing job as both a lifter and a coach and I have full confidence in his abilities, trust me when I say that this is a super important factor to being successful. Anyways, here’s how training went (best squat session I’ve had in months)

Warm up

Butt kicks, High knees, Lunges, Goblet squats, Bird dog’s, McGill’s, Cat/Camel, Planks, Glute activation

Squat

Warmed up to 420×3, then… 510×3 and 530×3 (RPE 7)

Mid way pause squat

330×4, 350×4, 370x4x2 sets

Speed pulls

405x1x5 sets

Leg extensions

4 sets of 12 reps

Box step ups

4 sets of 12 ea. leg, holding DB’s (these are horrible, lol. All the reps)

Machine Hise shrugs

100 total reps (4 sets)

• The end. What a killer session, this is the hardest I’ve worked in quite some time. I pushed the pace and really felt like I did something here. Again, really looking forward to what this brings. As a side note; the only thing I changed here to have a good session instead of the shit show that it has been, was to go back to my geared stance, raw. Really counter intuitive, but it felt great and I’m sticking with it for now.

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