25 Jul Zane Geeting, 9 weeks out with Squat Video

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 have Daniel Dalenberg handling my training and Tucker Loken, my diet. Despite only training 2x per week because of my busy summer schedule, this is the most dialed in I have ever been.

This was a good week in the gym, a light upper day, and a heavier lower. I’ll start with video of Friday night’s squat training to give an idea of what that looked like…

The weights in the video are: 510×1, 560×1, and then 2 singles at 620 with a reverse monster mini band. The 560 felt a little off coming out of the hole, but the rest of the reps felt great. I’m also training to a depth that will leave no question on meet day, so I’ll be ready for anything there.

Here’s what the rest of the training week played out like…

7/18/2017, Tuesday night Upper Training

We had a really good crew this night. Everyone but me was deadlifting, but the energy still helped a lot. Given, it was a very light session, it’s still nice to have some energy and to want to train.

Warm up

Side laterals, front raises, scarecrows, bird dog’s, McGill’s, Cat/Camel

Swiss bar standing OHP

Warmed up to 205x1x5 singles

Front raises

4 sets of 12 reps with 40 and 45 lb. DB’s

Band pushdowns

100 total reps w/light band

DB bent rows

4 sets of 10-12 reps

Hammer curls

4 sets of 8 reps

• That was it. Deload session in preparation for a heavier one next week.

7/21/2017, Friday night Lower Training

Another late Friday night. We got started around 9pm, I however, showed up a little after 8 to take my time getting warmed up. This turned out to be unnecessary since it was 90+ degrees in the gym, and super humid. It is what it is though, here’s what I did:

Warm up

Lat pulldowns, Goblet squat, Glute activation, Hip airplanes, Bird dog’s, Cat/Camel, McGill’s

Squat

Warmed up to 420×3, then added wraps and did: 510×1, 560x1x2 singles

Added reverse monster mini bands

620x1x2 singles

Mid rep pause squat

330x3x2 sets, 380×3 (short rest intervals)

Leg extensions

4 sets of 12-15 reps

Bent rows

4 sets of 6-8 reps

• That was the end of it. Good session overall. I was supposed to have done some really light pulling, but the floor in the garage was too wet for my sumo stance, and I didn’t want to risk aggravating the left glute any more, so I called it good on those. I also kept the mid rep pause squats lighter than I have been doing them for that same reason. To make up for this I did push the pace on them. It’s not the same, but it’s better than nothing. Hopefully I’ll be right back at it this coming 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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