
20 Oct Zane Geeting, Off Season Week 3
I recently competed at the RPS Northern KY Throwdown, where I totaled 1720@198 raw with wraps. I’m now in an off season training cycle working on bringing up some weak areas in order to put up a better total at the XPC finals at the Arnold Classic this coming March. I’m still training 2x per week because of my busy work and farm schedule.
This week had me back to benching on my upper day and squatting on my lower day. For some reason I’m really struggling on the lower day and I can’t quite put my finger on what’s causing it. Here’s what I did for the week…
10/10/2017, Tuesday night upper training
As I mentioned above, this was a bench night for me. The main movement is still bench with the larger Mastodon squat bar. This bar is harder to grip because it’s thicker, and harder to stabilize because it’s longer. This makes you have to stay tighter to get a good press in. Here’s what the session looked like:
Warm up
Bird dog’s, McGill’s, Cat/Camel, Single arm pulldowns, Side laterals, Front raises
Mastodon bar bench
Warmed up to 200×5, then 220×12 and 220×10
DB incline
4 sets of 12 reps
Band pushdowns
100 total reps with a light band
Single arm band pull aparts
100 total reps ea. arm with a monster mini band
Neck machine
80 total reps
- That was all of it. Felt great. Looking forward to increasing the weight in the coming weeks.
10/13/2017, Friday night lower training
I’m really struggling squatting. Everything is feeling heavy and awkward. I can’t place it yet, but I’m sure I’ll figure it out. Here’s what I did:
Warm up
Donkey kicks, Cat/Camel, McGill’s, BW squat, Sissy squat, Leg extensions, Hamstring curls
Squat
Warmed up to 420×4, then 440×3, 450x3x3 sets
Close stance pause squat
330x5x3 sets
Chest supported DB row
4 sets of 12 reps
Hammer curls
4 sets of 12 reps
Calve raises
4 sets of 15-20 reps
- That was it for the week. I’m going to change some things up after next weeks scheduled deload. Also going to put some more effort into getting my stretching done at home as I’ve been feeling really tight in a couple areas.

Zane Geeting

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