15 Aug Zane Geeting, 6 weeks out with Squat Video

I’m currently training for the RPS Northern KY Throwdown, Sept 16th 2017. This will be my first full raw meet in 10+ years. Daniel Dalenberg is handling my training with a 2x per week split because of my hectic schedule, and Tucker Loken is handling 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. Upper day was a deload, so nothing to speak of there, Lower day was also a deload, but I was able to do some form work and I’m optimistic that the small tweak that I made/am making after the suggestion by Derek Wilcox, is going to help. Here’s some footage of the squat form work…

The weights are 380, and 420. I think the last rep was the best, and what I’m looking for.

Here’s what the whole training week consisted of:

8/8/2017, Tuesday night Upper deload

I decided to keep this deload extra light in order to recover better after the poor upper session I had the previous week. I did work on moving weights in a CAT style so that I was still generating some good force with the lower intensity level. Here’s what I did:

Warm up

Side laterals, DB OHP, Scarecrows, Bird dog’s, McGill’s, Cat/Camel

Swiss bar standing OHP

Warmed up to 5 singles at 155 lbs. with short rest periods.

Front raises

4 sets of 12 reps up to 50 lb. DB’s

DB bent rows

4 sets of 12 reps w/80 lb. DB’s

Band pushdowns

100 total reps with a light band over 4 sets

DB curls

4 sets of 12 reps

• That was it, nice deload session. Next week I’ll be working up to something around an opener from the chest, and a 2nd from a 1 board if all goes well.

8/11/2017, Friday night Lower deload

I’m really happy with how this session went. As you can see from the video above, my technique was looking really dialed in by the end of the session. Hopefully this will keep up next week when I squat heavier. Here’s the whole session:

Warm up

Goblet squat, Hip airplanes, Single leg glute bridges, Glute activation, Bird dog’s, Cat/Camel, McGill’s

Squat

Warmed up to 330×3, then… 380x1x2 singles, and 420x1x3 singles

Deadlift

Warmed up to 380x1x5 singles

Leg extensions

4 sets of 15-20 reps

Bent rows

4 sets of 8 reps with 315

– That was it. Good session that left me feeling recovered for the coming week. Looking forward to tackling the heavy part of the training cycle over the next 2 weeks. 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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