24 Aug Zane Geeting, 5 weeks out with Squat Video

I’m currently training for the RPS Northern KY Throwdown, Sept.16th 2017. This will be my first raw meet in 10+ years. Daniel Dalenberg is handling my 2x per week training program, and Tucker Loken my diet. I’m looking forward to seeing what a broken gear-whore can do without the equipment.

This was a good week of training overall. I had a strong bench session hitting an opener from the chest and a 2nd attempt from a soft board:

Weights are: 275, 305, 325, 355, and 375

Followed by incline work with a close grip and the swiss bar, up to 225

My lower session didn’t go quite as well, as I missed the first squat in a long time. I know where I screwed up and I’m hoping that I have enough time to make the tweaks that I need to.

Weights are: 510, 560, 620, and 660 (miss)

I did hit a good reverse monster mini band squat with 700 after the miss, but my phone was dead.

Here’s what the whole week consisted of:

8/15/2017, Tuesday night upper training

As you can see from the above video, this went well. Nothing of note here, just that it feels good to be handling decently heavy weights after all these years.

Warm up

Side laterals, scarecrows, bird dogs, McGills, cat/camel

Bench

Warmed up to 275×2, then… 305×2, 325×2, 355×2

Add soft 1 board

375×1 (projected 2nd attempt)

Swiss bar close grip incline bench

205x5x2 sets, 215x5x2 sets, 225×5

Front raises

4 sets of 12 w/50 lb. DB’s

Seated rows

4 sets of 12 reps

Band pushdowns

100 total reps with a light band, took 4 sets to do them

Hammer curls

4 sets of 8-10 reps

• That was it. Did everything that was in the plan and feel really good about it. I did pop something in my sternum on the last bench, but I don’t foresee it being a problem.

8/18/2017, Friday night lower training

I went into this session feeling very confident. I had made a small adjustment to my squat and I felt like it was working. I actually still do, I think it just caused need for another small change. The top set was the first squat I’ve missed in a long time. I did luckily come back and hit a good reverse band single after it. Here’s the session

Warm up

Goblet squat, hip airplanes, glute activation, BW squat, bird dogs, McGill’s, cat/camel

Squat

Warmed up to 510×1, then… 560×1, 620×1, and 660x miss

Added reverse monster mini band

700×1

Deadlift

380x1x5 singles (speed/form work)

Leg extensions

4 sets of 15 reps

Barbell rows

4 sets of 8 reps with 315

Lat pulldowns

4 sets of 10-12 reps

• That’s it and that’s all. I’m going to play with my bar position on this coming weeks light squats and see how that feels, I’m confident that it should fix the issue, but we’ll see. You can definitely see that I stalled where I normally do, then got forward on the missed rep. I know I’m strong enough for it, but only if I hold my position. Heavy pull 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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