18 Mar Zane Geeting, Time to get back to work

I’m currently starting the first phase of my off season training after making my comeback to powerlifting with a 2100@220 total, at the XPC Finals. This first phase will be extremely light, with very little barbell work. The main focus will be to improve conditioning and work capacity. It won’t be exciting to read, but may be interesting for some to see how a more seasoned, often injured lifter gets healthy after a big meet.

This was a Tuesday night session, normally my deadlift night. If you followed my training going into the meet, you know I didn’t pull much at all, and still wound up hitting a PR with a 765@220 deadlift. I did this wearing some very loose briefs that I used to use when I did a few meets at 242. I’m looking forward to getting used to a suit again, and taking another shot at an 800 pull.

This session was the first to start building some conditioning and work capacity. The focus is still prioritized on weak points and areas that are beneficial to the lift that would normally be trained on the day. Bringing up weak points is the key to getting stronger in the off season.

Here’s what I did:

Warm up

Bird dogs

McGill’s

Glute bridges

BW squat

Stallion Ukrainian Deadlifts (these are done with a band around the hips, pulling back to something behind you)

80×10

100x10x3 sets

DB Stiff Leg DL’s

80’s x10x3 sets

Rack Rows

135×10

225x10x2 sets

Seated Cable Rows

120×15

150×15

170×15

DB Shrugs

80’s x20x3 sets

Neck Machine

35x15x2 sets

45×15

Hammer curls

30’s x15

50’s x10x2 sets

– That was it, this session took about an hour and a half, which is too long. I need to pick up the pace and also add more volume. Over the next few weeks I’ll be in the gym my usual 3x per week, and will add more volume to each session unless I feel like I’m not recovering. This should not be an issue since the weights are extremely light.

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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