12 Apr Zane Geeting, Off season week 4

I’m currently in an off-season training cycle after the XPC finals at the Arnold Classic. I’m still on a 3 day per week split as winter is hanging on way into the spring. As things getting kicking on the farm I will most likely be back to a 2 day split, when that is, God knows. Aside from that, I’m helping my wife prep for her first powerlifting meet this June, a little bit about that below as well…

4/1/2016, Friday night squat training

This week I was still working on brining up leg size and strength, so I’m doing things a little bit differently than usual, as you’ll read below. My wife is about 9 weeks out from her meet, so she’s getting into the second week of her meet prep. Here’s what I did, and a little bit about her training.

Warm up

McGill big 3, Cat/camel, BW squat

Leg extensions

1 warm up set of 20 reps, followed by 3 working sets of 20 reps

Hamstring curls

1 warm up set of 20 reps, followed by 3 working sets of 20 reps

SS bar beltless squat

155×10, 245×10, 295×10, 315x10x2 sets

Good girl

3 sets of 20 reps

Bad girl

3 sets of 20 reps

Calve raises

3 sets of 20 reps

– That was it for me. Got a lot of direct leg work in here, things are going nicely. My wife did some squatting in the 70%-75% range for sets of 4, followed by SS bar front squats for sets of 5, and a few accessory movements. She’s definitely ahead of the curve.

4/3/2016, Sunday afternoon bench training

This was supposed to be a morning session, but we stayed out way too late Friday night. This isn’t typically something we do, so we were dragging. It was just the wife and I, here’s what I did:

Warm up

Bird dog’s, McGill’s, BW squat, Scarecrows, Side laterals

Bench

55×20, 145×10, 165×10, 185×10, 205×10 (all paused reps)

Incline DB bench

50’s x20, 75’s x15x2 sets

Rolling extensions

3 sets of 20 reps

Pushdowns

3 sets of 20 reps

Side laterals

1 warm up set, and 1 big rest pause set with 45 lb. DB’s

– That was it for me. No pain in the injured pec, I’ll be going in to get graston done on that this coming Wed. More on that later.

– My wife was a little hung over and dragging, so her bench sets in the 75% range were a bit much for her. She still got them done, but the RPE was higher than I like to see at this stage of training. She recovers very well, so I let her struggle through them, but only because I know her recovery rate. Normally I would have had a trainee back down here. She followed that up with some Spoto presses which I’ve been having good luck with as a secondary with several of my clients, and some more direct triceps, shoulder, and lat work.

4/5/2016, Tuesday night deadlift training

I was planning on pulling conventional beltless into the 500 range this week. For some reason my lower back was very tight, and I couldn’t seem to get it warmed up properly, so I altered the plan on the fly. My wife was pulling from the floor this week as well. I believe she was in the 235-245 range for sets of 4, then some lighter speed pulls to follow. Here’s what I did:

Warm up

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

Conventional beltless deads

135×10, 225×8, 315×3… decided to turn this into a speed pull day. Did 8 singles at 315 with short rest periods.

Chest supported low row

3 sets of 15 reps

Chest supported high row

3 sets of 20 reps

Lat pulldowns

3 sets of 15 reps

DB shrugs

3 sets of 20 reps

Hammer curls

3 sets of 15 reps

Alt DB curls

3 sets of 15 reps

– That was it. Got in a lot of upper back work, and some biceps work at the end. I had filmed some video of this session but it didn’t turn out, so unfortunately I had nothing. I will be getting back on that though, as the weights will start to be moderate in the coming weeks again. I also have an instructional squat video I want to get up, so stay tuned for that. Other than that, not much to say. On to the next week.

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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.  

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