31 Oct Zane Geeting, Off Season Weeks 4 and 5 with a little VIDEO

I recently competed at the RPS Northern KY Fall Throwdown where I totaled 1720@198 raw with wraps and qualified for the XPC Finals at the Arnold Classic Sports Festival. I’m now in an off season training cycle working on bringing up some weak areas. Training is still on the 2x per week split because of work and the farm. 

I consolidated these 2 weeks into one log post because week 4 was a deload, a quick boring deload. I figured this would make for a bit more entertaining a log post, plus I got busy and was short on time. The deload week consisted of light DB benching and overhead pressing on the upper day, and a few reps with 420 on the squat, on the lower day. A couple light accessories after those movements and I was on the road.

Week 5 was a little better. Here’s a video of my squatting and pulling. Still light (and harder than it should be) but it is what it is. This is one of my working sets of squat, and my last set of deadlifts.

I’m too forward in the upper body on squat, and the conventional pull is all over the place because I haven’t done them in forever. These are things I’ll clean up over the coming weeks.

Here’s what I did with the week:

10/25/2017, Wednesday night upper session

I had to hit Wednesday night this week instead of Tues. I got out of work a little late, and had to pick up some chickens that we had processed from the butcher Tuesday night, by the time I got them all unloaded and so forth, it was later than I wanted to head to the gym. Wednesday night Tuesday and I went by ourselves, and luckily Logan showed up out of the blue. He and I benched together while Tuesday pulled. Here’s what I did:

Warm up

Bird dogs, McGill’s, Cat/Camel, Push ups, Side laterals, Scarecrows

Mastodon bar bench

Warmed up to 240×5, then… 260×10 and 260×8 (all paused reps)

Incline DB bench

4 sets of 12 reps

Dips

4 sets of 10-12 reps

Wide pulldowns

4 sets of 12 reps

Side laterals

3 sets of 10 and 1 drop set (2 drops)

Band pull aparts

100 total reps

• Great session. Yeah, I still suck at benching, but its getting better, hurts less all the time.

10/27/2017, Friday night lower session

This is the session you saw video of above. I’m having some tightness in my left hamstring and right piriformis which is causing me to be cautious with squatting. I’m trying to keep it at bay with stretching and self soft tissue work, because I have no idea how I’m going to make time to see my PT. Hopefully I can figure some things out and make time soon. Other than that, it’s business as usual. Here’s what I did:

Warm up

BW squats, Donkey kicks, Cat/Camel, McGill’s, Sissy squats, Glute bridges

Squat

Warmed up to 380×5, then… 420x5x2 sets

Conventional DL

Warmed up to 425×5, then… 515x5x3 sets

RDL

335x8x3 sets

Leg extensions

3 sets of 15-20 reps

Leg curls

3 sets of 10 reps

Calve raises

100 total reps

Machine Hise shrugs

100 total reps

• That was all of it. Good session, just need to dial things in. The work felt great though, I’m working the things that need to be hit, namely the hips and hams. On to the next one.

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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