Zane Geeting, Friday night squat/dead training. Kicking off the new training cycle

I’m currently in an off season training block, working on bringing up work capacity and some weak areas. This week I started my summer split. During the next few months I’m extremely busy with work and the farm, so training goes to 2 days per week. If I get a chance to include a third session, I will. But this will only be in the event that I’m ahead of the curve on everything else, or that conditions don’t allow for me to work where I need to. This current split and cycle are a great example for some of you who have a demanding schedule. Hopefully you can pick some things up from it.

– Friday night it was just Brandon Crabill and I. We were both squatting and doing deadlift accessories. The current split will have me squatting moderate weights for volume, followed by squat and deadlift accessories one week. The following week will be lower volume squatting, followed by deadlifts from the floor. Tuesday nights will always be bench nights, but will also be a rotation of OHP and bench work, split between the barbell and DB’s. More on that as we progress into the cycle further.

All that being said, here is how the first session of the new cycle went:

Warm up

BW squat, Bird dogs, McGills, Cat/Camel

Squat

Warm ups, then…

420x5x2 sets

420×7

SS bar 5 sec pause squat

245×5

265×5

Pendlay rows

Warm ups, then…

240×8

290×8

Lat pulldowns

2 sets of 10, up to 200 lbs.

1 drop set from 200 lbs, to 150 lbs, to 100 lbs.

Reverse hyper

3 sets of 15 reps

1. Calve raise 2. Machine shrug 3. Hammer curl

3 sets of 15 reps + ea.

– That was the end of it. Brandon did pretty much the same thing that I did. We took a little longer than we should have because we got to chatting during accessories, but we did get all our work done. Overall I’m pleased with this first session and think its going to work out great.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.

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)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!