11 Dec Zane Geeting, Off Season Week 10 with Squat Video
I recently competed in the RPS Northern KY Fall Throwdown where I totaled 1720@198 raw and qualified for the XPC finals at the Arnold Classic Sports Festival. The plan as of now is to compete in that meet as a raw 198 lifter. Currently I’m wrapping up a 10 week off season training cycle where I worked to improve some weak areas.
This was my last week of off season training. My plan was to take it easy on upper day as I already pushed that a bit a couple weeks ago, but to take a decently heavy single on squat and deadlift. Here’s video of my squats from the lower session…
Weights are 510, 560, and 620… this is the strongest my squat has ever been coming out of the off season. The deadlift unfortunately is not in the same kind of shape. I struggled with it in this session and never moved past 565 because of the way it was feeling. I did several singles there to work on dialing in form, but it never really clicked. This is something I need to focus on going forward.
Here’s what the rest of the week looked like…
11/28/2017, Tuesday night upper training
This was a light one for me, I wanted to transition into meet prep fresh and ready to hit it hard. Here’s what I did…
Side laterals, DB OHP, Front raises, Scarecrows, Bird dogs, Cat/Camel, Push ups, McGill’s
Worked up to 240×5
Standing DB OHP
4 sets of 12
100 total reps with a light band
Band pull aparts
100 total reps with a monster mini band
4 sets of 12
- That was it. Short and sweet.
12/1/2017, Friday night lower training
This was the heaviest session of the training cycle, at least on squat. I’m really happy with the way this went. With a good peaking cycle I think I’ll hit a big squat PR at the Arnold. I figure my top set here will be in the ballpark of my opener there.
BW squat, Donkey kicks, Glute bridges, Banded GM’s, Banded Cat/Camel, McGills, More BW squatting
Warmed up to 470×1, then wrapped knees for… 510×1, 560×1, and 620×1
Warmed up to 515×1, then 565x1x6 sets
4 sets of 10
3 sets of 15
Machine Hise shrugs
3 sets of 25-30
- That was it. Another quick one. Perplexed by the DL problem, but I’m sure it’s something I can fix over the next 12 weeks or so, heading into the meet.