09 Aug Zane Geeting, Off Season Training for the week of 7/30/18

I’m currently in an off-season training cycle focusing on bringing up some weak areas. I last competed at the XPC finals on Arnold weekend where I totaled 1710@198 raw with wraps which was good enough to win my class, but far from what I was capable of. I’m looking to have a better showing this winter but don’t have a meet picked as of yet. Right now I’m training 2x per week on a 3 day split to accommodate my busy schedule.

This was a good week of training. My 2 days were a deadlift day and a squat day. I’m still dealing with a strange hamstring injury that only seems to bother me in the hole while squatting so I’m keeping things pretty light there. Here’s what the week looked like…

7/31/2018, Tuesday night DL training

The goal of the night was to work up to something in the low 500’s conventional, low volume, just to slowly increase the weight I’m handling there. Everything is light and easy, as it should be.

Warm up

BW squat, McGill’s, Donkey kicks, Cat/Camel, Glute activation, More BW squatting, Light stretching of the hips and groin

DL

Warmed up to 405×5, 465×3, and 515×1

Bent rows

5×10

Pulldowns

5×10

Hammer Curl/Rev hyper SS

3×15/15

Calve raises

3×15-20

• That’s all of it. Light and quick but good.

8/5/2018, Sunday afternoon squat training

This session was supposed to be Friday, then Saturday, but finally happened on Sunday afternoon. Gotta fit it in where you can. The goal was to work sets of 5 slightly heavier than the previous squat session.

Warm up

BW squat, McGill’s, Cat/Camel, Donkey kicks, Glute activation, More BW squatting, Light stretching of the hips, glutes, and groin

Squat

Warmed up to 330×5, 350×5, 370×5, and 380×5

Leg extensions

3×15

Hamstring curls

4×8

Wide pulldowns

5×10

Reverse hyper/Calve raises SS

3×15/15

• That was all of it for this one. The left hamstring is nasty, time to get to the chiro/soft tissue guy to see what’s what.

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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
• Zane Geeting, Off Season Training Update - January 7, 2019
• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018