11 Oct Zane Geeting, Off Season Week 2

I recently competed in the RPS Northern KY Throwdown, where I totaled 1720@198 raw with wraps and qualified for the XPC finals at the Arnold Classic. I’m leaning towards that as my next meet, but am currently putting my focus into off-season training. I’m using a 2 day split with one upper day, and one lower day per week. 

It’s week 2 and things are already feeling a little better than they did on week 1. My conditioning needs some serious work, and I need to find a way to do the things I’m doing in the gym, without getting in the way of the other guys training. Because I train less frequently than them, I’m often doing a different lift than them on the given day. So far this is working out okay, but it could be better. Here’s what went on this week…

10/3/2017, Tuesday night upper training. 

I’m still using a rotation of bench pressing one week, and overhead pressing the following week. For now the barbell work is being kept to a minimum, as I focus on bringing things into balance. Here’s what I did…

Warm up 

Bird dog’s. McGill’s, Cat/Camel, Scarecrows, Single arm pulldowns, Side laterals, font raises.

Seated DB OHP

5 sets of 10 reps

DB bench

4 sets of 12 reps

Band pushdowns

100 total reps with a light band

Single arm band pull apart

100 total reps ea. arm with a monster mini band

• That was it, doesn’t sound like a lot, but it was a good session

10/6/2017, Friday night lower session

This was a deadlift week on the squat/deadlift rotation. I’ll still be squatting pretty much every week, but it will be very light on the weeks that I deadlift. Here’s what I did with this one…

Warm up

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

Sumo Deadlift

Worked up to 465 for a set of 8 reps

Conventional Deadlift

245×5, 445x5x3 sets

Incline seal rows

4 sets of 12 reps

Alt DB curls

4 sets of 12 reps

Calve raises/Hise shrugs SS

3×15-20 and 3×25

• The end. Good stuff. Video will resume next weeks as the weights approach less pathetic. Stay tuned.

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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