17 Dec Zane Geeting, meet prep week 4 is in the books

I’m currently training for the RPS Winter Warfare in KY, Jan 16th. I’ll be competing in a belt and knee sleeves, for my first raw meet since 2007. I’m not expecting much as I understand multi ply lifters are very weak without their gear.

This week brought about a much needed squat deload. I set more heavy weeks than I normally would at the beginning of this training cycle because it was a little rushed with the last minute meet selection. As a result I’m a little dinged up, so this was very aggressive deload. When I say aggressive, I mean I did less intensity and less volume than I normally would have. Here’s the way the week went:

Friday 12/11/15, Squat night

I had slightly pulled my hamstring a few nights before this while deadlifting, so I took it really easy and made sure not to irritate it at all. Here’s what I did:

Warm up

McGill big 3, BW squat, glute bridges

Squat

Warmed up to 330 for a single.

Hamstring curls

3 high rep sets (20+)

Reverse hypers

3 sets of 15 reps

Good girl

3 sets of 15 reps

Bad girl

3 sets of 15 reps

Calve raises

3 sets of 20+ reps

• That was the end of the session, much deload.

Sunday 12/13/15, Bench day

This was a Sunday afternoon session with just myself and the wife. I went to a DB day in the rotation. Here’s what I did:

Warm up

McGill big 3, push ups, side laterals, scarecrows

DB bench

5 sets of 10-15

DB incline bench

3 sets of 12

Incline Tate press

3 sets of 10 reps

Rope pushdowns

3 sets of 10 reps

Wide lat pulldowns

5 sets of 10 reps

Side laterals

3 sets of 12-15 reps

• That was the end of that one. Good session, really got some blood pumping in all the pressing muscles and the lats.

Tuesday 12/15/15, Deadlift accessories

This was a dead accessory week with the main movement being heavy rows from the floor. Here’s what it looked like:

Warm up

McGill big 3, BW squat

Bent rows from the floor

warm ups, then 225×8, 275×8, and 295×8

Chins

3 sets of 10 reps, varying grips

Chest supported rows

3 sets of 15 reps

DB shrugs

3 sets of 20-25 reps

Alt DB curls

3 sets of 10+ reps

Neck

3 sets of 15 reps in ea direction (back and both sides)

• That was it for this one too. I did everything I had wanted to, and felt really good about it. The rows were very strict up until the last few reps with 295, those got a little bit of body English which is absolutely fine as I’m using them to build my upper back for the start of the deadlift. The body English you use on these when performed properly really mimics the start of a deadlift and builds the strength you need to hold your upper back in an optimal position when breaking heavy weight from the floor.
• Over all the whole week was a success. Thursday night I’m going in to get some ART and possibly ultrasound done on my right glute and hamstring. Hopefully they will be ready for me to take some heavier weights on Friday night. If not, I wait, but so far I’m feeling pretty good about it and think I’ll be good to go.

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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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