19 Nov Zane Geeting, Friday the 13th squat training

This concludes my off season training. I’m now transitioning into my 3x per week competition season training split. I’ll be squatting on Friday, Benching on Sunday, and Deadlifting on Tuesday. As of right now the plan is a raw meet in January, and the XPC finals at the Arnold sports festival in March. It will be right around 9 years since I’ve done a full raw meet, so it will be interesting to see how that goes. From what I understand, multi ply lifters are very weak raw.

This past week only brought one training session, a light squat workout. I had planned a bench session as well, but some work on the house took precedence. This was the best time to get that in, since its time to buckle down for meet training. Here is the last squat session:

Warm up

McGill crunches, Bird dogs, Glute bridges, BW squat

Squat

150×10, 240×8, 330×6, 420×4, 470×3, 495×3

Leg press

3 sets of 15 reps

Hamstring curls

3 sets of 15 reps

Reverse hyper

3 sets of 15 reps

Band pull aparts

3 sets of 20 reps

Calve raises

3 sets of 20 reps

• That was the end of it. The accessory work will stay similar as I transition into the meet training cycle, but the main work will get much heavier. I’m still undecided on what weight class I will go, but it will probably be belt and knee sleeves, not wraps. I’m very seriously considering Zac Whalen’s RPS meet in January, as my meet. The biggest challenge to putting up a semi respectable total is going to be the fact that with only one pec I can’t bench more than 300 ish. I’m still plenty strong enough to bench 400+, but I cramp up bad at 300, and don’t want to risk injury to what is left of the mangled pec. We’ll see how things shape up with training and my body weight in the coming weeks.

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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