Zane Geeting, Friday night squat training

I’m currently training to make my comeback to the platform for the XPC finals at the Arnold Classic, in March. I haven’t posted a total in close to 2 years, and its time to change that.

 

Friday night I kept it light, as I said I probably would because of the left hip/glute that’s bothering me. This is something I could work through at this point, but I don’t want to risk further irritation, which is absolutely what I would have done in the past. I had ART done on the area Wednesday night, and it did seem to help some, but there is still a pulling/pain that comes just above parallel when I squat, even with light weights. Here’s what I did to get in some work, and hopefully help to be recovered enough to squat heavy next week.

Warm up

Bird dogs

McGills

Glute bridges

Fat man rows and push ups

BW squat

Squat

a few light sets up to 240×5

Abduction

3 sets of 15-20

Adduction

3 sets of 15

Hamstring curls

3 sets of 15

Leg extensions

3 sets of 15-20

Reverse hypers

3 sets of 15-20

JL planks

3 sets of 30-45 seconds

 

– That’s it. I kept everything fairly light, got some good blood flow going, and hit the road. Other than the hip/glute area, everything is feeling pretty good. I did do a little extra static stretching before and after I trained. I’m also working on this every night before bed to help loosen up my hips and glutes. Hopefully this will help with any movement pattern issues I’m having. I’m normally quite flexible, and I have lost some of that lately.

 

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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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