05 Apr Zane Geeting, Off Season Week 3 with VIDEO

I recently competed in the XPC Finals at the Arnold Classic where I totaled 1710@198 raw with wraps. I’m now in an off season training cycle with a 2x per week split, working on bringing up some weak areas. As of now my plan is to compete at the return of the WPO this fall, I haven’t decided if I’ll do any meets between now and then.

This was a good week of training, with some benching on the upper day, and a little bit of squat volume on the lower day. Here’s 2 of my three top sets on squat:

As you can probably see I’m not feeling super comfortable squatting, but that’s to be expected after the little bit of time I took off after the meet. Overall I don’t think it’s too bad. These were the 2nd and 3rd sets at this weight (470)

Here’s what the training schedule looked like for the week:

3/27/2018, Tuesday Night Upper Training

The goal on this day was to work some sets of 8 on the bench, then hammer the triceps before finishing with some upper back and shoulder work. Here’s what I did:

Warm up

DB OHP, Scare crows, Side laterals, Push ups, McGill’s, Bird Dogs, Cat/Camel

Bench

Warmed up to 235x8x5 sets

Dips

BW x10x2 sets

1 set of chain x10x3 sets

Standing French Press

4 sets of 10-12 reps

Seal rows

5 minute cluster set

Side laterals

3 sets of 10 + 1 drop set

• Good session, did everything I wanted to, kept to my RPE on my main work (7) and got done in a timely fashion. Looking forward to adding some weight next time.

3/30/2018, Friday Night Lower Training

This was a squat volume week. The goal was to do around 15 total reps around an RPE of 7, Here’s what I did:

Warm up

BW squat, McGill’s, Donkey kicks, Glute bridges, Cat/Camel, Hip airplanes, BW squat again

Squat

Warmed up to 420×3, then… 470x5x3 sets

Belt squat

5 sets of 10 reps

DB bent rows

5 sets of 10 reps

Wide pulldowns

5 minute cluster set

EZ bar curls

5 minute cluster set

• That was all of it. Got some good work in at a good clip, felt like I did something. The squats felt a little heavy and awkward, but that’s not surprising after taking a few weeks off post meet. I’m sure things will start clicking in the coming weeks.

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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