08 Nov Zane Geeting, Off Season Week 6

I recently competed at the RPS Northern KY Fall Throwdown where I totaled 1720@198 raw. I’m now in an off season training cycle working on bringing up some weak areas. I’m training with a 2x per week split because of a hectic schedule. My next meet will be the XPC finals at the Arnold Classic, where I will most likely compete at 198 raw again. 

This was a good week of training for the most part. I did hit one little stumbling block on the lower day, but it wasn’t a huge deal. Here’s a breakdown of what I did for the week:

10/31/2017, Halloween Upper Session

This week I was scheduled to hit 15 total reps with something around 70% on bench while keeping the RPE around 7, after that it was some light OHP and accessories. It went very well…

Warm up

Bird dogs, McGills, Cat/Camel, Side laterals, Scarecrows, Push ups

Mastodon bar bench

Warmed up to 240×5, then… 280×8 and 280×7 (most reps paused)

DB OHP

4 sets of 10-12 reps

Dips

4 sets of 12 reps (added 1 chain for last 3 sets)

Seal rows

5 sets of 10 reps

Band pull aparts

100 total reps

• That’s it and that’s all. Good session.

11/3/2017, Friday night lower session

I hit a little snag here. Left Quad/adductor tightened up on me while I was squatting. This wound up cutting a few reps off my working sets which were also supposed to be around 15 total reps with 70% or so, but it was good nonetheless. This was a squat week, so no heavy pulling. Here’s what I did…

Warm up

BW squat, Hip airplanes, Bird dogs, McGills, Cat/Camel, Glute bridges

Squat

Warmed up to 420×3, then… 470×5, 470×2 (cramping set in, strange)

RDL

1 warm up set, 3 working sets of 380×8

Leg extensions

4 sets of 12-15

Hamstring curls

4 sets of 10-12

Calve raises

100 total reps

Hise shrugs

100 total reps

Hammer curls

3 sets of 12-15 reps

• The end. Good week aside from the cramping leg. I have a deload lower session next week, so I should be good to go after that.

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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
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• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018