09 Aug Zane Geeting, 7 weeks out with squat Video

I’m currently training for the RPS Northern KY Throwdown in Newport, KY, Sept 16th 2017. This will be my first full raw meet in over 10 years. I have Daniel Dalenberg handling my training, and Tucker Loken my diet. I’m training 2x per week and making great progress.

This was a good week of training overall, but I did experience my first bad session of the training cycle. My upper day was a struggle, which you’ll see below. I’m not quite sure what happened, but I do have several ideas as to what could have contributed to it. I’m not going to dwell on it or make excuses though, just going to push forward. To start things off, here’s some footage of my squats from this week:

The weights are:

510×2

560×2

620×1

and 660×1 reverse monster mini band

As you can see, I’m still having that weird hesitation out of the hole. After talking with Derek Wilcox the other day, I think I have a good idea of what’s going on here. More on that as I experiment with it in the coming weeks. Derek definitely gave me some good food for thought here.

On to what I did for the week:

8/1/2017, Tuesday night Upper training

This was the first bad session of the training cycle. Woe is me, here’s what I did…

Warm up

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

Swiss bar standing OHP

Warmed up to 185×5, then… 205x3x3 sets (these were way too hard, way over my RPE)

Swiss bar floor press

Warmed up to 225×5, then… 275×3 (felt awful, went back down) 225x5x3 sets

Front raises

4 sets of 12 reps up to 50 lb. DB’s

Bent DB rows

4 sets of 12 reps w/80 lb. DB’s

Band pushdowns

100 total reps over 4 sets with a light band

Hammer curls

4 sets of 8 reps, up to 50lb. DB’s

• My accessories went well, other than that there’s not too much to say aside from the fact that this was just a bad session.

8/4/2017, Friday night Lower training

This was a better one. It was very hot and humid in the garage as I knew it would be. I made sure to hydrate very well all get in extra electrolytes. I did still wind up cramping up late in the session, but I got in all the important work before hand. Here’s what I did:

Warm up

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

Squat

Warmed up to 420×3, then… 510×2, 560×2, 620×1

Added reverse monster mini bands

660×1

Speed pulls

380 for 5 singles

Mid rep pause squats

330×3 (cramped, called it good)

Bent rows

4 sets of 8 with 315

Lat pulldowns

4 sets of 10-12 reps

• That was all of it. Good aside from some cramping in my right quad and adductor.

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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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