29 Apr Zane Geeting, Off Season Week 6

I’m currently in an off-season training block working on bringing up the legs, mid back, and pecs. I plan to compete again Sept 15th in the RPS. I’m still training on a 2x per week split.

This week was the first bad one of the off season, but a good learning experience. My glutes had been getting really tight from sitting at my desk too much at work. This wound up causing problems when I trained, and taught me that I need to keep up on my soft tissue work on a little tighter of a schedule than I had thought. Here’s what happened with the week…

4/18/2017, Tuesday night DL training

This was the session where the tight glutes got me. I took some video, and I would share it, but there’s really not much to see. My right glute cramped 4 reps into my first set with 495, then strained on the 2nd rep of the subsequent set. Here’s the breakdown:

Warm up

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

Deadlift

Warmed up to 405×3, then… 495×4 (glute cramping) 495×2 (glute strain, shut it down)

DB rows

3 sets of 15

Lat pulldowns

3 sets of 15

DB shrugs

3 sets of 20

Neck/Hammer curl SS

3 sets of 15/15

• That was all of it. Pretty disappointed that I had this glute issue because I was getting in a really good position to pull and the weight was feeling really light. I was supposed to pull 495 for 18-24 total reps, instead I only got 6 in. Not a total loss, but a minor setback and frustrating nonetheless.

4/21/2017, Friday night squat training

Obviously because of the glute issue, I had to take it easy here. I worked up slowly and carefully, did what I could as to not irritate the minor injury. Things went well considering and I should be back on track by next week. Here’s what training consisted of:

Warm up

Bird dog’s, McGill’s, Cat/Camel, Goblet squat, Split squat, Glute activation

Squat

Warmed up slowly, did: 380×8, 400×8, and 420×4 (glute started telling me, nah)

Belt squat

210×10, 295x10x3 sets

DB bench

Warmed up, then… 80’s x15, and 90’s x15x2 sets

Dips/Pulldowns SS

3 sets of 10/15

• That was actually it. I shut it down early and got home for some food and rest. My body was telling me that’s what I needed, and I listened. I went in Tuesday evening and got some deep tissue massage work done on my whole body. I’m feeling much better and looking forward to the coming weeks training. 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)

• 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