Zane Geeting, Last 2 training sessions w/DL Video

I’m currently in an off season training cycle focusing on getting in as much quality work as I can with the time that I have. My training split is 2 days per week with a Squat/Bench day and an OHP/DL day. The volume on the main lifts is slightly higher than usual, and the accessories fewer. This has been done in an effort to get in as much heavy compound movement work as possible with the allotted time. I’m hoping to pick out a meet in the fall or winter, but don’t have anything lined up yet.


The following is the 2nd session of week 5, and the 1st from week 6 of this off season. Training is still going pretty well and my BW is still pretty light (217 ish). Its certainly not the same body comp that it was last year, but it is coming around and I am adjusting to my new diet restrictions. Here’s how the training sessions broke down…

First, here is some DL work from this week. Last week I pulled into the 70% range on a stiff bar, so it was really probably more like 75%-80% because I’m not used to it. So this week was a speed pull week. I used very short rest periods (roughly 25 sec.) between sets.



7/29/2016, Friday night squat and bench training

This session was my first small issue of the training cycle, but I adjusted accordingly and still made something of it. My right glute/ham tie in was still quite sore from Tuesday nights DL’s with the stiffer bar. I’m not sure if I slightly pulled it or what, but it felt not quite right while warming up on squat, so I decided to lower the prescribed weight and do some more reps. The bench work went great though. Here it is…

Warm up

Bird dogs, McGills, Cat/Camel, BW squat, Scarecrows


Warm up to 330x10x3 sets


Warm up to 235×8, then… 275x6x4 sets

Leg curls

very light for 4 sets of 20 reps

Rope pushdowns

3 sets of 10 reps

  • That was it for this session. Everything felt great aside from the slight pulling feeling in my right glute/ham tie in. I played it smart so I can do some better work this coming week. It was actually as good of timing as you can have for something like this as my next scheduled DL session is light speed pulling which shouldn’t put that area under too much stress.

8/2/2016, Tuesday night OHP and DL training

I got to the gym late as usual for this session, probably even later than usual actually. So I opted to change the order of my training session once again, as to not screw everyone else up. Here’s what I did

Warm up

Bird dogs, McGills, Cat/Camel, BW squat, Side laterals, Scarecrows

Standing OHP

Warm up to 185×4, then… 205x4x4 sets

Yates rows

Warm up to 225×6, then… 275×6, 305×6, and 315x6x3 sets

Speed pulls

Warm up to 405×1, then… 445x1x6 sets (video above)

DB shrugs

100’s x20+ x3 sets

  • That was it. Another good session. No trouble from the glute/ham, or anything else. All the weights I handled moved well and kept me well within the RPE that I like to be at in this stage of the training cycle. I’m looking forward to squatting on Friday night for the 2nd session of week 6. If all goes well I should be working up into the high 400’s for multiple triples. Stay tuned for that.
  • Also of note, my wife was pulling triples with 275 like it was an empty bar. She’s looking really strong right now. I’m excited to see where her lifts go moving forward.


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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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