04 Apr Zane Geeting, The last 2 sessions, squat and DL accessories
I’m currently in an off season cycle, focusing on bringing up work capacity and some weak areas, while also improving my conditioning. This training is being done very light, with minimal barbell work. This will continue for at least 1-2 more weeks, before transitioning into a more standard off season cycle. I have no plans of competing until the fall/winter.
Tuesday night I got to the gym later than usual. I’ve been burning the candle at both ends, working long hours, and cranking things back up on the house. I’m also trying to get the farm ready for more chickens and a few pigs that I’m adding in the coming weeks. Needless to say, there aren’t enough hours in the day to do it all.
Getting to the gym later was good in a way, as it forced me to push the pace, which is good for the conditioning I’m trying to improve. Here’s what I did:
Warm up
BW squat
Bird dogs
McGills
Glute bridges
Single leg glute bridges
Rolling planks
Stallion Ukrainian DL’s
4 sets of 15, up to 100 lbs. + light band
Kroc rows
4 sets of 20 ea. arm, up to 100 lb. DB’s
Hammer strength row
3 sets of 15 reps
DB shrugs
3 sets of 20 w/100 lb. DB’s
Neck machine and DB curl superset
3 sets of 25 on the neck machine, and 3 sets of 15 on curls.
– That was the end of it. I would have liked to do a little more work, but I am happy with the quality of work I got done.
Friday night squat accessory night-
Friday night went well. Brandon Crabill came up to squat with Dirk and I. Well, they squatted, I continued doing my off season faggy bodybuilder type stuff. The garage was soaking wet with condensation from the weather shifts we’re having here in MI right now, so Dirk and Brandon got creative and used a piece of cement board that was in the garage to wedge into the mono, so their feet wouldn’t slip around. Pretty ingenious for a couple of meat-heads.
Here’s what I did:
Warm up
BW squat
Bird dogs
McGill’s
Rolling planks
Leg press
4 sets of 12, about 60 lbs. heavier than last week.
Seated leg curl
3 sets of 15
True squat
3 sets of 12, about 50 lbs. heavier than last week
Bad girl machine
3 sets of 20
Good girl machine
3 sets of 15 (I took it a little easier on these since I woke up last Friday night with a crippling adductor cramp. Hurt worse than any muscle tear, or any other injury I’ve ever had)
Calve raises
3 sets of 15
Reverse hypers
3 sets of 12
Lat pulldowns
3 sets of 15
Machine shrugs
3 sets of 20
– That was the end of it. Very happy with the way this session went, especially considering the day I had at work. We were insane busy, I didn’t drink enough, and missed a meal. I made up for it as much as I could on my way home from work, and with my pre-training meal, but there’s only so much you can do in these situations.
– Another week of training in the books and things are definitely going in the right direction. My conditioning is getting better week to week, I’m handling volume better, and I can tell that my glutes and hips are getting stronger. I still need to do what I can with my messed up pec situation, and I do need to get to the chiro for an adjustment and some ART on my pecs and delts. Hopefully Monday or Wednesday night after work.
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Zane Geeting
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
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