06 Sep Zane Geeting, 3 weeks out with Bench and Squat VIDEO

I’m currently training for RPS Northern KY Throwdown in Newport KY, Sept 16th, 2017. This will be my first raw meet in over 10 years. Daniel Dalenberg is handling my training and Tucker Loken my diet. I’m looking forward to seeing what I can do sans-gear after all these years.

This was a great week of training, I hit some heavy benches and my last semi heavy squats of the cycle. Here’s video of both of those:

Weights are: 360×1 to the chest, 380×1 to a 1 board, and 400×1 to a 2 board. These are around my 1st, 2nd, and 3rd attempts at the meet. It would be great to bench 400 raw again after all these years. It used to be a gimme, but after everything I’ve been through I would consider it a great victory.

Weights are: 510×1, 560×1, and 600×1 (planned opener) I dropped the opener a bit after missing the 660 PR attempt a couple weeks ago. This puts me in a better position to make attempt adjustments on meet day.

Here’s what I did for both of these training sessions:

8/29/2017, Tuesday night bench training

This was a great session, my first time handling 400 lbs. raw again since the loss of my right pec in 2011. I was very pleased with the way this went.

Warm up

Bird dog’s, Cat/Camel, McGill’s, Side laterals, Scarecrows, Push ups

Bench

Warmed up to 290×1, then… 330×1, 360×1

1 Board

380×1

2 board

400×1

Close grip bench

240x5x5 sets with short rest periods

Front raises

4 sets of 12 reps

Band pushdowns

100 total reps with a light band (4 sets)

Hammer curls

4 sets of 12 reps

• That’s it. No upper back work because of the strained lat/teres.

9/1/2017, Friday night lower training

This was another good session. Things are starting to taper off, so the plan was just to work up to an opener. I decided to drop that back down to 600 from the 620 it had been all training cycle. I did this just so I know it’s a weight that I can handle at any time with no trouble, and also to give myself more flexibility with attempt selection based on how I feel come meet day.

Warm up

BW squat, Hip airplanes, Sissy squat, Donkey kicks, Cat/Camel, McGill’s, Single leg glute bridges

Squat

Warmed up to 420×3, then… 510×1, 560×1, and 600×1 (planned opener)

Deadlift

Pulled up to 525 for a single to see how the back felt, no issues here.

Leg extensions

4 sets of 15 reps

Machine Hise shrugs

100 total reps

• That was it. I’m ready to rock and roll. Looking forward to my first raw meet in a long time. 198 here I 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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