03 Aug Zane Geeting, 8 weeks out with Videos
I’m currently training for the RPS Northern KY Throwdown, Sept 16th in Newport, KY. This will be my first full raw meet in 10 years. I’m training with a 2x per week split because of my busy Summer schedule. Daniel Dalenberg is handling my training and Tucker Loken my nutrition.
This was a great week of training. I’ll kick off with some bench and deadlift video to give you an idea of what I did there…
Weights are: 305×2, 325×2, and then 350×1 off a soft board. These all felt great.
Weights here are 585×1, 625×2, and 625×2. Still dialing in form, but it is getting better every week. You’ll hear a lot of coaching on this one as my training partners try to get me right.
Here’s what the full training sessions consisted of:
7/25/2017, Tuesday night upper training
This week called for me to take something around a last warm up for a double from the chest, and an opener from a 2 board. I used a soft board here as its been feeling good on my shoulders and pecs. I followed that up with some Swiss bar incline and accessories as follows:
Pulldowns, Side laterals, Scarecrows, Bird dogs, Cat/Camel, McGill’s
Warm up to 225×5, then… 275×2, 305×2, 325×2
Soft board press
Swiss bar incline press
205x5x5 sets with short rest periods
4 sets of 12 reps with 45 lb. DB’s
Bent over DB rows
4 sets of 12 reps with 80 lb. DB’s
100 total reps over 4 sets with a light band
4 sets of 8 reps up to 50 lb. DB’s
- Great session, confidence is building weekly.
7/28/2017, Friday night lower training
We had a good crew this night including my long time friend and old training partner Mike Guntermann, who’s getting ready for his first meet in several years. A lot of good energy in the gym. My plan for the night called for 2 sets of 2 reps around a last warm up on deadlift, and some light squatting. Here’s how it went:
Goblet squat, hip airplanes, single leg glute bridges, bird dogs, cat/camel, McGill’s
Warmed up to 330×3
Warmed up to 535×2, then… 585×1, and 625x2x2 sets
Mid rep pause squat
330×3, 420x3x3 sets
4 sets of 12-15 reps
Warmed up to 275×6, then… 315x6x4 sets
Machine hise shrugs
100 total reps over 3 sets
- The end. Good stuff, on to next week…