04 Nov Zane Geeting, the last 2 training sessions 11/4/2015

I’m currently in an off season training block, still using the summer 2 day split. I should be back to 3 days in the near future as the competition season gets going. As of right now I am going to be doing the XPC finals at the Arnold classic sports festival. I would also like to find another meet between now and then as a tune up. I still haven’t found one that peaks my interest.

Friday, 10/30/2015, squat night

This week I decided to get in a little bit of raw squat volume. I wasn’t sure how heavy I was going to go, I was basically playing it by feel and hoping to go somewhere between 70% and 80% and do some RPE 7-8 work with it. Here’s what I did:

Warm up

Bird dogs, McGills, Rolling planks, BW squat

Belt and sleeves squat

60×15, 150×10, 240×8, 330×6, 420×6, 470×5, and 530x3x3 sets

• These all felt great and kept the RPE in that 7 range.

Leg press

3 sets of 15

Hamstring curls

3 sets of 15

Reverse hyper

3 sets of 15

Calve raise/shrug superset

3 high rep sets of each

• This was a good session, I’m very happy with where I’m at right now. I’ll be squatting and pulling this coming week, the focus will be hitting a rep PR with something in the high 500’s.

Tuesday, 11/3/2015, Bench night

Something is going on with my right hip. I’ve been having a lot of tightness in the glute on that side and have been trying to keep it under control with stretching. I think its gotten so tight that its pulling my hip out. I’ll be heading to the chiro tonight to find out, because its extremely painful and making it hard to even walk. Benching was unbearable, so I kept it light and quick. Here’s what I did:

Warm up

Bird dogs, McGills, Push ups

Bench

45×25, 135×15, 185×10, 225×10

Bodybuilder bench rest pause set

135 for 50 ish total reps

Lat pulldowns

3 sets of 15

Rear delt DB raises

3 sets of 12

Rope pushdowns

3 sets of 10

• Done. I was in a bad way and needed to get home. I’ll hit the chiro tonight (Wed) and find out what the deal is.

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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.  

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