11 Jun Zane Geeting, The last few training sessions

I’m currently in an off season training cycle, working around my busy work schedule. I last competed at the 2018 XPC finals at the Arnold Classic where I totaled 1710@198 raw with wraps. I’m not 100% sure when I’ll be competing next, but I do have an invite to the WPO in November and would love to do it if possible. 

The last couple weeks have been really busy with work and the farm, but I’ve managed to get in a few good training sessions. They haven’t been on the normal scheduled days, but I got them in nonetheless. Unfortunately I didn’t get any video, but I will in the coming sessions. Here’s a look at what I’ve been doing:

5/30/18, Upper Training

This session wasn’t much to write home about as my right shoulder was killing me, so I didn’t bench. I did however get in some good accessory work as follows:

Warm up

Bird dogs, McGills, Cat/Camel, Push ups, Side laterals, Scarecrows

Chest supported row

5×10

Lat pulldowns

3×10

Barbell shrugs

3×15

Side laterals

5×10

Band pushdowns

100 total reps

• Quick session, maybe an hour at the most, kept it moving.

6/1/2018, Lower training

This one was just the wife and I at around 9pm at the end of a long day. Here’s what I did:

Warm up

BW squat, Bird dog’s, Cat/Camel, McGill’s, BW squat again

Squat

150×10

240×8

330×5

380×5

420×5

Bent rows

5×10

Wide pulldowns

3 x10

Machine shrugs

3×25

Reverse hypers

3×15

Hammer curls

5×15

• That was all of it. Weights felt heavy as I haven’t been squatting regularly.

6/7/18, Upper training

This session came late in the week after my wife had been in Houston for work all week. I hit the gym alone at around 9pm.

Warm up

McGill’s, Bird dogs, Cat/Camel, Push ups, Side laterals, Front raises, DB OHP, Scarecrows

Bench

150×15

200×10

220×8

240×6

260×4

280×2

260×4

240×6

220×8

200×10

Push ups

100 total reps

Wide pulldowns

3×10 +1 drop set with 2 drops

Band pushdowns

100 total reps

Side laterals

3×10 +1 drop set with 2 drops

• Good session here, less than 1 hour to complete the whole thing including the warm up. Really pushed the pace here.

6/8/18, Lower training 

I came right back the next night for lower training. This was a good session with Dirk, Garett, Logan, Tuesday, and I. Makes a big difference having good training partners getting after it. Everyone did well, Tuesday especially killed it after working out of town all week.

Warm up

BW squat, Glute activation, McGill’s, Bird dogs, Cat/Camel, BW squat again, light stretching

Squat

150×10

240×5

330×5

380×5

420×5

330×15

Bent DB row

5×15

Machine shrugs

3×25

Reverse hyper

3×15

Calve raises

3×15-20

Hammer curls

5×15

• The end. That catches us up to current. In the next couple weeks weights will increase and video will come.

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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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