08 Aug Zane Geeting, Friday night squat training
I’m currently in an off season training cycle working on bringing up work capacity and some weak areas. I am approaching the end of this cycle and will begin preparing for the MI APF Fall Open in October. This will be my warm up meet for the XPC finals at the Arnold Classic in March.
Last week I forgot to update my log as I was busy as hell, but I did do some squatting on Friday night. I tried out my new Leviathan Ultra Pro with no briefs underneath. I basically worked up to a double in the 70%-75% range and called it good. The suit is super impressive, with a few adjustments you can get a better form fit than any other suit I’ve ever used. You can adjust it from zero support, to the most jacked suit you’ve ever worn. Its really impressive and I’m looking forward to seeing how things go as I get used to it and dial it in.
As I’ve said before in my log, I have a couple good indicator lifts that I use to gauge how my off season went. This week I decided to see if I was ready to go into a meet training cycle like I was hoping. I know that if I can squat 600 in a belt fast and easy (RPE 8 or less) and pull 585-605 raw conventional for an easy single (again RPE 8 or less) that my strength level is where it needs to be to start a good meet peaking cycle. Now, I’ve recently taken a GSM position at my dealership and have yet to hire a replacement for myself, so I’m working 2 full time positions, open to close every day. This had me at 54 hours on the work week (with another full day to go), plus my 1.5 hours of drive time ea day, plus my time before and after work tending animals and keeping things going on the homestead. Needless to say these were not prime conditions to go into a “test” type session, but you never know what life is going to throw at you, and sometimes you just need to suck it up. Here’s what I did:
Warm up
Bird dogs, McGills, BW squat, Hip airplanes
Squat- Belt and old sleeves
150×10, 240×5, 330×5, 420×3, 490×2, 550×2, 600×1
– I feel like I cut the 600 a little high, but it was an RPE of 7 or so, which is about as good as that weight has ever felt to me.
Conventional dead- Belt
225×3, 315×3, 405×3, 495×2
– I called it good there, no question that I’m where I need to be. Weights were snapping fast with a bent, stiff bar. It would have been silly to even take more weight because it was clear that I was good to go.
Reverse hyper
3 sets of 15 around 350 lbs.
Shrugs and Calve raise SS on squat machine
3 sets of 20-25 ea.
Hammer curls
3 sets of 15 reps, up to 45 lb. DB’s
– That was the end of it. I’m really happy with the way this session went considering the week I’ve had. I’m running non stop from around 6:40 am til midnight or later every night. That’s not a complaint at all, just pointing out that I’m pleased to still be making good progress considering less than optimal conditions. Next week I’ll be back in gear and starting my training cycle for the October meet. I’ve decided to go into it training two days a week, and have the boss man Brian making me a training cycle for it, to keep me accountable for doing the right things in the limited training time I have. I’m looking forward to seeing how things work out in this minimal training split when doing the more demanding pre meet cycle.
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Zane Geeting
Latest posts by Zane Geeting (see all)
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- Zane Geeting, Off Season Training Update - January 7, 2019
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