12 Apr Zane Geeting, Off season week 3 with Video

I’m currently in an off season training cycle, working on bringing up the legs, pecs, and mid back. My current training split is 2x per week with a squat/bench day, and a stand alone deadlift day. I plan to compete in mid September, God willing.

Farm work is slowly building up, and reinforcing my decision to only train 2x per week. Over the last 2 weeks I’ve worked 12 of 14 days at the dealership (long hours) and expanded my started/hospital pen for pigs. Because we raise everything outdoors with plenty of grass and sunshine, this meant a lot of digging, trenching, hammering, etc. The extra work definitely takes its toll if you don’t do a good job of regulating your overall workload.

Aside from that training is going well. Let’s kick off with some video. In the first you’ll see an example of what my snatch grip block pulls look like, these are my last 2 sets from Tuesday night. The second video is an example of how I’m doing my belt squats. We don’t have room for the machine in our garage gym, so we just rigged up a little station with the bench, the box, some rubber pads, and a neat little dolly that Garett made to go under the plates. We use a Spud Inc. hip belt and loading pin. You can see that I do these in the piston style to keep constant tension on the leg muscles. The objective here is to cause some leg strength/hypertrophy.

and

Sorry the belt squat video is so dark, that’s just what our dungeon looks like.

Here’s how the rest of the weeks training looked, by session:

4/4/2017, Tuesday night Deadlift training

This was obviously my week to pull from blocks rather than the floor. Nothing of importance to note here, but it was a good session.

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat

Snatch grip block pull

Warmed up to 315×5, then… 335x5x2 sets, and 355×5

Bent over rows

worked up to 245x8x3 sets

Lat pulldowns

My right teres was bothering me, so I chose pulldowns instead of chins… 3 light sets of 15

DB shrugs

3 sets of 20 reps

Rear delt fly/Alt DB curl SS

3 sets of 15/15

Side neck/Hammer curl SS

3 sets of 15/10

• That was the whole session. Again, I was pleased with it. Things are progressing exactly as planned. The teres was tight, not injured, just didn’t want to risk re-injury as I’ve had some trouble with it. Playing it smart in the off season.

4/8/2017, Saturday night squat and bench training

I had a family obligation on my usual training night of Friday, so the guys accommodated me and trained on Sat night. This was a great session, and I appreciate them doing it. Squat was a deload this night, bench called for barbell work. Here’s what I did:

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat, Push ups

Squat

Worked up to a couple singles with 420 and 470

Belt squat

210×10, and 275x10x3 sets

Bench

Warmed up, then… 265x8x3 sets (mostly all paused reps)

Dips/Pulldowns SS

3 sets of 15/15 (I did add some chain weight on the dips)

Head harness/Standing calves SS

3 sets of 15/15 (general health stuff here, neck and knee)

• That was it for this session. I’ll get some bench video in the coming weeks, it still is what it is without a right pec, but it’s gotten better over time. On to next week, stay tuned for that.

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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)

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