20 Apr Zane Geeting, Off season week 5 training, half way through

I’m currently in an off-season training cycle after the XPC finals at the Arnold Classic. I’m currently working on bringing up my leg size and strength, and getting my pecs and shoulders as healthy as possible. I’m still training 3x per week for now, but will eventually be going back to my summer time 2 day split. My wife is also currently training for her first meet, this June at Dan Dalenberg’s RPS meet.

This week was rather uneventful. I did get some graston done on my left pec and shoulder, and it did seem to help. Other than that, business as usual. Here’s how training went for myself and my wife.

3/15/2016, Friday night squat training

This was another session like the past few I’ve been doing. Getting a lot of direct leg work in. Tuesday was doing her squatting in the 80%-85% range for doubles. She had some technical issues, but looked strong with the weight nonetheless. Here’s what I did:

Warm up

McGill big 3, Cat/Camel, BW squat

Leg extensions

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

Hamstring curls

1 warm up set of 20 reps, 3 working sets of 15-20 reps

Squat, beltless

150×10, 240×10, 290×10, 330x10x3 sets

Good girl

3 sets of 20 reps

Bad girl

3 sets of 20 reps

– That was all of it. Good session, and great news that the straight bar didn’t bother my injured pec/shoulder. I’d say I’m about 80% recovered there now, it does still get enflamed, but nothing crazy.

– Tuesday got her 80%-85% doubles in, then we dropped back down to the 70%-75% range and did some form work to fix some technical issues she was having. Her stance isn’t quite right, but we’re working on it, and she’s going to squat well regardless of where it ends up.

4/17/2016, Sunday afternoon bench training

Sunday the wife and I trained with Jake Zainea, a friend of ours who I’m also coaching for the upcoming RPS meet in June. Jake is a strong guy and I’m looking forward to seeing what he hits at the meet. I’m expecting high 1800’s raw, or better from Jake. Tuesday was also doing bench doubles in that 80% range this week, with spoto presses as her secondary movement. Here’s what I did:

Warm up

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

Bench

105×20, 145×15, 200×10

– My pec/shoulder wasn’t feeling great, so I chose to switch to DB’s so I could have a little more control over my pressing pattern.

DB low incline

50’s x20, 75’s x20x3 sets

Standing DB OHP

3 sets of 15 reps

Side laterals

1 warm up set of 15, 2 rest pause sets to near failure

Triceps pushdowns

3 sets of 15-20 reps

Rear delt DB raises

3 sets of 15 reps

– That was it. After benching we went out for sushi with Jake. We ate a ton of rolls, some salmon sashimi, and I had a double of Yamazaki. I’d been wanting to try it for some time now, but its hard to come by. I have to say that it was worth the wait. If you’re a whisky fan, this one is a must. The 12 year was one of the best whisky’s I’ve ever tried, and trust me, that’s no short list.

4/19/2016, Tuesday night DL training

This week Tuesday and I pulled with Dirk and Logan, which has been the usual crew as of late. I hadn’t pulled in a couple weeks as I’d just been feeling creeky in the hips and lower back, but this week I was feeling better so I decided to do some conventional and sumo pulling. Tuesday hit doubles from the floor up around 80%, then a double around 90% from blocks. She looked very strong with the weights, I’m really excited to see what she pulls at the meet.

Here’s what I did:

Warm up

McGill big 3, Cat/Camel, BW squat

Conventional DL, beltless

135×10, 225×8, 315×5, 405×5, 455×5

Sumo DL, beltless

225×5, 405×5, 495x5x2 sets (video above is the 2nd set of these, you can see how low the RPE is here)

Bent over rows

135×10, 225×8, 245x8x2 sets

Chest supported rows

3 sets of 12-15 reps

EZ bar curls

3 sets of 10 reps

Alt DB curls

2 sets of 10 reps, and 1 drop set

– That was it for this session, funny, it seemed like more. I need to stay more consistent on pulling, my conditioning for it is in the shitter. I just can’t handle any volume because my body isn’t used to it. I need to change that. All in all though, it was a good session for me, and also Tuesday. She wound up pulling her block pulls at 305 or so, and they were a joke.

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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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