04 May Zane Geeting, Off season week 7, with Video

I’m currently in an off season training cycle, working on bringing up the legs, mid back, and what’s left of the pec(s). I’m still training on a 2x per week split because of my schedule. So far things are going really well and I’ll be looking to compete at an RPS meet in KY, Sept 16th.

This week was a little off the plan due to the previous weeks glute strain. While it wasn’t bad, and it was recovering fine, I took my normal Tuesday night training session and instead went to see my PT and massage therapist. I got some soft tissue work done on several trouble areas, then went home to rest/recover. Friday night I was back in the gym and feeling much better. Here is video of my top 2 sets of squat:

This set felt great. 560 for a nice easy single at RPE 7-8.

Then…

This one was a little scary. I got too far on my heels coming out of the hole and almost lost balance backwards. Luckily I recovered and it came up easy. This is a prime example of why I need to spend more time in wraps, I just get really uncomfortable in them for some reason, and little things like this happen. Had it been much heavier, I’d have probably went backwards into my spotter. I’m still leaving the wraps really loose too, so there’s a lot of work to do before Sept gets here.

Here’s what I did for the rest of this session…

4/28/17, Friday night squat training

As you can tell from the video, this was a mostly good session, aside from the near mishap on the 600 squat. One thing that was different here was my shoes and wraps. I forgot my gym bag at home (wife drove) so I just used what I had at the gym (my old Pro Keds and single gripper wraps) not prime to switch things up like that, but shit happens. Here’s what I did…

Warm up

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

Squat

Warmed up to 420×3, then… 510×1, 560×1, and 600×1

Bench

Warmed up to 235×6, then 265×6, 285×6, and 295×6 (this may be a post injury PR)

Dips/Pulldowns SS

3 sets of 10/15

Neck/Standing calve raise SS

3 sets of 15/15

• The end. Good session, squattin’ and benchin’ better than I’ve been able to in a while (minus the balance thing, that I will correct) On to the next one.

The following two tabs change content below.

• Bio
• Latest Posts

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