Zane Geeting, Friday night squat training

I am currently training for the XPC finals at the Arnold. Between now and then I’ll be doing Dan 

Dalenberg’s push/pull meet here in MI this January.


Friday night was a good one. I went in with more energy than usual, despite being just as far into my day as I normally would be. Dirk was under the weather, so it was just Brandon Crabill and I training. While my energy was good, I did have some tightness in my right quad, and wasn’t 100% sure what to expect. This was to be my last session of off-season squats before transitioning into my competition cycle for the XPC finals. I decided to play it by feel so I was good to go for the coming cycle.

Here’s how it went:

General warm up

Bird dogs


BW squat

Belt only squat

warm ups, followed by:




These felt great. The 600 was an RPE of 8-9. This puts me in a great spot going into the comp phase of training.

SS bar 5 sec. pause squat



This was supposed to be another set of 5, but my right hamstring was feeling a bit tight, so I shut it down. No reason to push things.

Reverse hyper

warm ups, then…

315x15x2 sets

Face pulls

3 sets of 15, up to 70 lbs.

Machine shrugs

3 sets of 20-25 with 315


That was the end of it. Brandon and I both had a good session and I’m looking forward to seeing how this sets me up for getting back into gear. Its been a long time since I’ve had squat gear on, so it will be interesting to see if its like riding a bike, or if there’s a learning curve again.

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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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