24 Nov Zane Geeting, Off Season Week 8 with VIDEO

I recently competed in the RPS Northern KY Fall Throwdown where I totaled 1720@198 raw and qualified for the XPC Finals at the Arnold Classic Sports Festival. I’m now in an off-season training cycle, training 2x per week, working on bringing up some weak areas

This was a solid week of training. Deload upper day, and some DL volume on the lower day. Here’s video of my top set of squat and deadlift from that lower session:

The deadlift is still a mess, I’m working on it though.

Here’s how both sessions went:

11/14/2017, Tuesday night upper session

As I said, this was a deload, so nothing to exciting. Bench has been going well, but my shoulders have been beat from all the work I’ve been doing on the farm in preparation for winter, so this was a very welcome session. Here’s what I did:

Warm up

Bird dogs, McGills, Push ups, Side laterals, Scarecrows, Rear delt raises

DB bench

3 sets, light

DB incline

3 sets, light

Side laterals

2×15

Lat pulldowns

2×15

Band pull aparts

50 total reps

• That was it. Quick and easy.

11/17/2017, Friday night lower session

The goal of the night was to work up with triples on the squat into to 70%-75% range, then hit some volume around 70% and possibly one heavier set if all went well. Here’s what I did:

Warm up

BW squat, Donkey kicks, McGills, Cat/Camel, more BW squat, Glute bridges

Squat

Warmed up to 420×3, then 470×3, add knee wraps: 510×3

Deadlift

Warmed up to 405×5, then… 495x1x6 sets, and 545×3

RDL

3×8 @335

Seal rows

4 sets of 12 reps

Hise shrugs

100 total reps

• That was it. Probably could have done some calf work, God knows I need it, but I didn’t. 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.  

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