Zane Geeting, off season week 3 training

I’m currently in an off-season training block after a lack-luster performance at the 2016 XPC finals. My current focus is on bringing up leg size/strength, getting my pecs as healthy as possible, and increasing core stability. I’m still training on a 3 day per week split until the farm gets rocking and rolling for the summer.

 

I didn’t get any video this week, as there wasn’t really much to see. I will have some next week though as I’ll be training a touch heavier. Here’s what the week looked like…

 

3/25/2016, Friday night squat training

My quad tendonitis was flared up on my right leg this week, so I decided to skip squat and just hit the accessories. The focus was on getting as much blood into the legs as possible to try to stimulate some growth. Here’s what I did:

Warm up

McGill big 3, Cat/Camel, BW squat

Leg extensions

1 warm up set, then 3 sets of 20 reps

Hamstring curls

1 warm up set, then 3 sets of 15 reps

Good girl

3 sets of 20 reps

Bad girl

3 sets of 20 reps

Calve raises

3 sets of 20 reps

Sissy squat

3 sets of hella reps

– That was it for this one. I got a huge pump going, then killed some food. I hated to skip squats, but it didn’t make any sense to push things and irritate the quad tendon any more. I did do some voodoo band flossing on it, and made sure to hit all my static stretching a few nights throughout the week. This always helps.

 

Easter- no bench training

Easter day we had 3 family parties in 2 different cities, so there just wasn’t time to get in a training session. I did use it as a cheat day and ate big as hell. My BW is back up around 227-228 right now and I already feel stronger even though I’m training light. I’ll probably push it up to the mid 230’s which is where I’m normally comfortable. But I’m also not going to be fat, so if I can’t do it with mostly healthy foods and decent body comp, I’m not going to do it.

 

3/29/2016, Tuesday night deadlift accessories.

This was a deload week for the pull as well. I’m currently pulling 2 weeks on/1 week off. I’ll continue this as long as I feel good. Here’s how this session went:

Warm up

McGill big 3, Cat/Camel, Glute bridges, BW squat

Bent over rows from the floor, strict

5 sets of 10, with the top couple sets being 235×10

Lat pulldowns

3 sets of 15 reps

Chest supported row

3 sets of 15 reps

DB shrugs

3 sets of 20 reps

Alt DB curls

5 sets of 10-12 reps

Hex head DB holds

45’s for 2 timed sets at 15+ seconds.

– That was it for this session as well. It was good for what it was. I probably could have snuck in one more back movement, but its a deload and there’s no reason to push it. Overall I’m very happy with the way things are going thus far.

– My wife is prepping for her first powerlifting meet, and has been training with me 2-3 times per week. She’ll be competing at Dan Dalenberg’s RPS meet here in MI, this June. I’m very excited to see her compete, she’s very strong, and I think she’s going to surprise herself with how well she does. I won’t be surprised if she totals 750+ @148 in a belt only. I may start throwing some tid bits of her training in here as well as its a good look at how I/we use 10/20/Life to train female athletes. We have plenty of strong ladies on the site to prove it, but another example od a beginner is always a testament to how well it works as this is the only style of powerlifting training she’s ever used.

 

 

 

The following two tabs change content below.

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)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!