10 May Zane Geeting, Off season week 8 with Squat and DL Video

I’m currently in an off-season training cycle, training 2x per week, working on bringing up the legs, mid back, and what’s left of the pec(s). Training is going quite well considering my crazy schedule and I’m looking to compete in an RPS meet 9/16/17, in Newport KY.

This was a solid week of training, it was a semi heavy DL day and a deload squat/bench session. I was actually supposed to push the bench a bit more, but was having some pec tightness, so I played it safe and backed off. I’m going to be going for a significant post injury PR on week 10, so I wanted to make sure that I was healthy for that and wrapping up this off season training block.

Here are video’s of my working sets of DL, and my last 2 deload squat sets. Check it out…

These were low on the volume side because I was playing it safe on the glute that had been bothering me. All went well and I finished up with a single in that 85% range. Form needs some work as my hips are coming up first, but the weights feel light, which is a good sign…

The squats were light and moved well, as they should. I played with my stance a little from set to set and you can see how going just a touch wider made me much stronger out of the hole. Next week I’ll go a little heavier in this stance and see how things play out.

Here’s what the full sessions consisted of:

5/2/2017, Tuesday night DL training

As I said above, my glutes had really been bothering me in the previous weeks, and even forced me to shut it down early 2 weeks prior to this. I got in for some soft tissue work, and really focused on getting the muscles ready for this week. This did cause me to decrease volume, but intensity was good and I walked out healthy, this is a win. Here’s what I did:

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat, Split squat, some other glute activation drills

Deadlift

Warmed up to 495×3, then… 545×2, 585×2, and 625×1

Bent rows

Warmed up to 235×8, then 275x8x3 sets

Lat pulldowns

3 sets of 15

DB shrugs

3 sets of 20+

Alt DB curls/Side neck SS

3 sets of 15/15

• The end. Good session, nothing else to repot.

5/5/2017, Friday night squat and Bench training

Usual Friday night session, this week called for some light work. Originally I was going to work back up into the 295 range on bench again, but was having some tightness issues as I mentioned before, so I chose to keep it light. Here’s what the session looked like

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat, Goblet squat, Glute activation drills, Push ups, Scarecrows

Squat

Warmed up to 420×3, then 470×1, and 510x1x3 sets

Belt squat

210×10 and 310x10x3 sets

Bench

Warmed up to 235x6x2 sets

Dips/Pulldowns SS

3 sets of 15/15

Calves/Neck SS

3 sets of 15/15

• That’s it and that’s all, mayne. On to the next week… Light DL and heavy(ish) squat going down. 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)

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