Zane Geeting, Off season week 2 training with deadlift video

I’m currently in an off season training cycle after the XPC finals. I’m still training 3 days per week for the time being and will continue to so long as I have the time to. When the farm starts kicking full tilt again, I’m sure I’ll have to taper back down to 2 days.

 

This week was very similar to last week, only the weights increased slightly. The goals are to improve leg size and strength, to get the pecs as healthy as possible, and to pack some muscle on the lower back and hips. I’m still paying attention to the other muscle groups involved in the lifts, but I’m prioritizing these things first.

Here’s a video of a fun deadlift variation I’ve been doing the last couple weeks; beltless, double overhand, conventional (opposite of comp stance) This is 455×6:

If you look at it close you can see that the weight is really trying to open my hands, but I’m fighting it and holding on. So I’m hitting the core and the grip both here.

Here’s how the week went:

3/18/2016, Friday night squat training

As I said earlier, the goal here is to put some muscle on the upper legs. So I’m mixing things up in a bit of a bodybuilding fashion here…

Warm up

McGill big 3, Cat/Camel, BW squat

Leg extensions

3 sets of 20 reps

Hamstring curls

3 sets of 15 reps

SS bar front squat

155×10, 245x10x2 sets, 295x10x2 sets

Good girl/Bad girl supersets

3 sets of 15-20 ea.

Calve raises

3 sets of 20

– That was it. Good session, killer leg pump, definitely going to put some size on the legs which I should be able to turn into stronger legs as the off season progresses.

 

3/20/2016, Sunday afternoon bench training

I got to the gym a lot later than usual Sunday, life happened. But my wife and I got in a good training session here. I’m still focusing on getting the pecs healthy after the injury at the XPC finals. Here’s what I did:

Warm up

McGill big 3, side laterals, scarecrows

Bench

55×20, 75×15, 95×15, 115×10, 135×10, 155×10, 175×10, 195×10 (very slow tempo, controlled and paused on every rep for the last 2 sets)

Incline DB bench

3 sets of 20

Rolling extensions

3 sets of 15

Pushdowns

3 sets of 15

Side laterals

1 warm up set and 1 giant rest pause set

– That was it. I meant to get in some rear delt work here too, but forgot. How that happened, I’m not quite sure. Still pleased with the session though.

 

3/22/2016, Tuesday night deadlift training

This week was the same movement as last week. I know I said I wasn’t going to push the double overhand grip, but I was just feeling it as I warmed up, and I figured your hands can never be strong enough, so what the hell. Here’s the session:

Warm up

McGill big 3, Cat/Camel, BW squat

Beltless, double overhand, conventional deadlift

135×10, 225×10, 315×6, 405×6, 455x6x2 sets (video of one set above)

CSR

5 sets of 15 reps

Lat pulldowns

2 sets of 15

DB shrugs

2 sets of 15

Hammer curls

3 sets of 10

Alt DB curls

3 sets of 10

Hex head DB holds

2 sets for time

– That was it, pulls, upper back, biceps, and grip… all the things a growing pull needs. I’m committing to actually training my pull this year instead of just relying on the fact that squatting carries me to a mid 700’s as long as I keep my upper back strong. I’m going to beef up the lower back and hips, actually train my pull 2x-3x per month, and see if I can’t stop underachieving here.

 

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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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