18 May Zane Geeting, last weeks deadlift and squat training

I’m currently in an off-season training block. Things are really cranking with the house remodel and the farm, so training has been limited to when I can make it fit in. Because of this, its likely to only be 2x a week in the coming weeks. I don’t have another meet planned yet, but am hoping to hit something in the late fall or early winter when these other projects slow down. In the meantime, I’ll be doing everything I can to make progress with my time in the gym.

Below are my two training sessions from this past week. Tuesday night deadlifts and Friday night squats…

Tuesday night Deadlift Training

Warm ups: Bird dogs, McGill’s, Rolling planks, Fat man rows and push ups, BW squat

Sumo deadlift, belt only

Warm ups, followed by a top set of: 585×8 (this is a PR)

Chest supported row

3 sets of 10 reps

Lat pulldowns

3 sets of 10-12 reps

DB shrugs

3 sets of 20+ reps

Neck and DB curl superset

3 supersets of high reps for both.

– Overall this was a very good session. This was my third time deadlifting since the Arnold and things are going perfectly. When I deadlift again in two weeks or so, I’ll try to hit a rep PR with something in the 625-635 range. Next Tuesday will focus on bench and upper back work.

Friday night squat training.

– For some reason, I went into this session feeling weak and tired. Not a good combo, but shit happens. Here’s how it went:

Warm ups- Bird dogs, McGills, Rolling planks, BW squat

Wide stance squat

Warm up, then: 420x3x2 sets

Med stance pause squat

330×3

420×3

440×3

SS bar squat

245×10

295×10

– As you can tell by the light weights, everything felt like shit and I refused to go up, just to go up. Unfortunate, but these things happen.

Reverse hyper

3 sets of 15 reps

Calve raises

3 sets of 20+ reps

Machine shrugs

3 sets of 20+ reps

– I called it good here, I felt flat, weak, and tired. Very odd as my nutrition was good and I was on a pretty standard time schedule for myself. We’ll see what happens next week, maybe I was just a little off from the high rep pulling on Tuesday night, who knows.

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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)

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