11 Nov Zane Geeting, The last 2 sessions, 11/06/15 and 11/10/15

I’m currently in an off season cycle, still training with my 2x per week split. I’m actually kicking around the idea of doing a raw meet in late December/Early January as a tune-up meet for the XPC finals at the Arnold sports festival, which I will be doing equipped. More on that as I find a meet and transfer into my 3x per week competition season training.

Friday 11/06/15, Squat and pull night.

Warm up

Bird dogs, McGill’s, Cat/camel, Glute bridges, BW squat

Squat, belt and sleeves

60×10, 150×10, 240×10, 330×10, 420×10

• All felt great

Conventional deadlift

135×10, 225×10, 315×10, 405×10

• Again, everything felt great. I only chose to go conventional to save my right hip from any undue stress.

Leg press

3 sets of 15

Hamstring curls

3 sets of 12

Calve raises/Machine shrugs superset

3 high rep sets of each

• That was the end of it. This was a good session for a light one.

11/10/15 Bench night.

I was back to a DB week in the rotation. Here’s what I did:

Warm up

Bird dogs, McGill’s, Push ups, Light rows

DB bench

60’s x15, 80’s x15, 100’s x10

DB incline bench

60’s x15, 80’s x15

Tate press

40’s x10, 50’s x10, 60’s x10

Pushdowns

3 sets of 12 and 1 drop set

Chest supported row

3 sets of 12 with the high handles

2 sets of 12 with the low handles

Seater rear delt flys

3 sets of 15

• That was it. I hit everything I wanted to and felt really good about all of it. I think I’m in a great spot for this off season cycle, and as I said, am considering doing a raw meet in 10 weeks or so, as a tune up to knock the ring rust off. My bench will be what it is, which isn’t much, but I think I can knock out a respectable squat and pull, gear deficient. Plus its just soooo much easier to train for and to compete. Its nice to be able to breeze through a meet with almost nothing to think about.

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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