07 Jan Zane Geeting, Last weeks training, all three sessions w/ some video

I’m currently training for the XPC finals at the Arnold Classic sports festival in Columbus, OH, the first weekend of March, 2016. This was my come-back meet after a 2+ year layoff last year. I had a respectable return to the platform with a 2100@220 total. This year I will be looking to best that number, and hopefully my 220 PR total of 2175.

12/26/2015, Saturday squatting

As you may be familiar, my right hamstring and glute have been giving me some trouble. I’ve been keeping on top of it with ART treatments, but have been unable to get full relief. This session came less than 48 hours after a really successful treatment, so I kept it light and did some reps. Here’s how it went:

Warm up

Bird dog’s, McGill’s, Glute bridges, Cat/camel, BW squat, Leg curls

Squat

150×10, 240×10, 330×10, 370×10, 390×10

SS bar 5 sec pause squat

240x5x2 sets

Leg curls

3 sets of 15

Leg extensions

3 sets of 20

Calve raises

3 sets of 20+

Machine shrugs

3 sets of 25-30

• That was the end of this session. Everything felt really good.

12/27/15, Sunday afternoon bench training

This week was a DB week for me. I kept things light and got a little volume in. Here’s how it went:

Warm up

Bird dog’s, McGill’s, Push ups, Side laterals, Scarecrows

DB incline bench

5 sets of 10-12 reps

DB bench

3 sets of 15 reps

Pushdowns

3 sets of 10 reps

Rope pushdowns

3 sets of 10 reps

Lat pulldowns

5 sets of 10 reps

Side laterals

3 sets of 10 reps, 1 rest pause set to near failure

• That was the end of this one. Did exactly what I wanted to, got a good pump going for recovery and a little bit of hypertrophy.

12/29/2015, Tuesday night deadlift accessories, last session of 2015

This week was a dead accessory week which worked out great for giving my hamstring and glute a little more time, even though they were feeling pretty good on Saturday. Here’s how the session went:

Warm up

Bird dog’s, McGill’s, Rolling planks, Glute bridges, BW squat

Stallion Ukrainian Deadlifts

3 sets of 20 reps w/100 lb DB and a light band

Bent rows from the floor

135×10, 185×10, 225×10, 275×10, 315×8 (video)

Close grip chins

3 sets of 10-12 reps (video of one set)

Chest supported row

3 sets of 15 reps

DB shrugs

3 sets of 25 reps

Alt DB curls

3 sets of 10 reps

Hammer curls

3 sets of 10 reps

3 way neck

2 sets of 15 in ea. direction

• That’s all she wrote. Good session here as well. Did everything I wanted to, felt great. Next week will probably be a deload before getting into the full on meet cycle for the XPC finals.

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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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