06 Jul Zane Geeting, Friday night squat deload

I’m currently in an off-season training cycle, working on bringing up work capacity and some weak areas. During my busy summer months I’m only training 2x per week, and making good progress doing it. As the competition season comes through the late fall into the late winter/early spring, I will probably go back up to 3 days per week, but right now this is working well with my busy schedule. As far as competition plans, I may do Dan Dalenberg’s Oct. APF meet here in MI, as my tune up for the XPC finals at the Arnold Classic. I need to get all my new gear in and broken in on time though, so that will be the deciding factor.

Friday we were slow at work with most people being out of town for the holiday weekend. I decided to take off a little early so I could get training out of the way. I went solo and did a squat deload workout. Here’s how it went.

Warm up

Bird dogs, McGill’s, Cat/Camel, Fat man rows and push ups, BW squat

No, no, no squats (for those of you who are oly lifting fans)

60x10x2 sets

150×10

240×8

330×5

Pendlay rows

150×10

240×10

Wide lat pulldowns

3 sets of 15

Reverse hyper

3 sets of 15

Clave raise/Shrug super set

2 sets of 25+ reps ea.

– That was all of it. This is a pretty typical deload for me, took less than an hour, got a little blood flowing. Basically its just enough to get warmed up and get circulation going, a little pump on the upper back/lats. That’s about it, nothing too special or exciting. While training hasn’t been too heavy, my right hip and left knee were both getting a little sore from the past few weeks raw squat training. I’ve basically been in that 80%-90% range for 3 weeks straight, so it was time anyways. Next week I’ll be back for some volume in the 80%-85% range again.

– Other than that, I hope everyone had a fun and safe 4th. I stayed home for most of it and worked on the house, but did manage to make it to the fireworks on Sat. night. It was a good time, and I’m glad I made time for it.

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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.  

Latest posts by Zane Geeting (see all)

• Zane Geeting, Training Update 1/15/2019 - January 15, 2019
• Zane Geeting, Off Season Training Update - January 7, 2019
• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018