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:

Warm up

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

Bench

Warm up to 225×5, then… 275×2, 305×2, 325×2

Soft board press

350×1

Swiss bar incline press

205x5x5 sets with short rest periods

Front raises

4 sets of 12 reps with 45 lb. DB’s

Bent over DB rows

4 sets of 12 reps with 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 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:

Warm up

Goblet squat, hip airplanes, single leg glute bridges, bird dogs, cat/camel, McGill’s

Squat

Warmed up to 330×3

Deadlift

Warmed up to 535×2, then… 585×1, and 625x2x2 sets

Mid rep pause squat

330×3, 420x3x3 sets

Leg extensions

4 sets of 12-15 reps

Bent rows

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…

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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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