04 Oct Zane Geeting, Off Season Week 1

I recently competed at the RPS Northern KY Throwdown where I totaled 1720@198 raw with wraps. I’m now moving into a 10/20/Life, 10 week off season block, utilizing some of the powerbuilding principles to add some muscle and bring up week areas. My next meet will likely be the XPC Finals at the Arnold Classic Sports Festival

Ahh, the first week back in the gym. I was feeling small, weak, and depleted going in. Definitely ready to get back in the gym and start building on what I did with my last training cycle. My goal this off season is to add a few lbs. of muscle, bring up my hips and back, and continue to improve on everything else as much as possible. I’ll be sticking with my 2x per week training split with an upper day, and a lower day. Here’s how I kicked off the off season.

9/26/2017, Tuesday night upper session

This was a bench week. I’ll be rotating between bench and overhead press as my main movement. I’ll also be adding some accessory type stuff to my warm up, simply to get those muscles primed for the main lift. Here’s what the first session looked like:

Warm up

Bird dogs, McGill’s, Cat/Camel, Push ups, Single arm lat pulldowns, Side laterals, Front raises

Mastodon bar bench

Worked up to 200×15 reps

Fat bar Incline

185x5x5 sets (short rest periods)

Rolling extensions

4 sets of 12 reps

Single arm band pull aparts

80 total reps ea. arm

• That was all of it. It probably doesn’t look like a lot, but it was quite a bit of work and felt really good. Next session will contain some overhead pressing and some DB benching.

9/29/2017, Friday night lower session

These nights are going to continue with the rotation of heavy squat 1 week, heavy pull the next. Heavy will be relative in the off season as everything is going to be pretty light for higher reps/volume. Here’s how the first lower session played out…

Warm up

BW squat, Sissy squat, Donkey kicks, Cat/Camel, McGill’s, Leg extensions, Leg curls

SS bar squat

Worked up to 365×6 reps

SS bar close stance pause squat

295x5x3 sets

Chest supported DB row

4 sets of 12

Machine Hise shrugs

100 total reps

Alt DB curls

4 sets of 12 reps

Calve raises

3 sets of 15-20

• That was it for that. Wrapped up the first week feeling good… good and sore. This kicked my ass way more than I would have thought. Turns out I got out of shape doing a bunch of singles for meet prep, who would have thought, lol.

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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