03 Jan Zane Geeting, Training for the last week of 2016

I’ve decided to throw my hat in the ring for the deadlift bash March 5th at the 2017 Arnold Classic. I’m not going to be ready for the full meet at this point, but that gives me plenty of time to dial in my deadlift… plus I’ve always wanted to lift on the main stage at the expo center, so what better time than now. My goal here will be to pull 800+

Because of my decision to lift in this meet, this weeks training became a deload in order to set me up for a proper training cycle. I’ll lay out the plan week by week as I go. For now, here’s what the week looked like… Oh, and the mini horse I wrote about last week is on the mend, for anyone who may be concerned. He’s going to spend the winter in the barn and get daily walks outside whenever there is good weather. Anyways…

12/27/2016, Tuesday night DL deload

This session was just me and the wife at the garage gym. I did some light pulling, then hit my accessories. This is what I did:

Warm up

Bird Dog’s, McGill’s, Cat/Camel, BW squat, Light stretching

Conventional deadlift

Warmed up with sets of 5 to 405×5, then 495x1x2 singles (just enough to feel like I did something)

Fat grips Xtreme chins

BW x10x5 sets

Machine shrugs

80 total reps over 3 sets

DB curls

5 sets of 10 reps

Neck with head harness

3 sets of 20 reps

• That was it, quick one.

12/30/2016, Friday night Squat deload

This was a good session, Dirk, Garett, Logan, my wife and I all trained. I opted to skip squats altogether as to not get in their way, and instead did some volume on my accessories. Here’s what I did:

Warm up

Bird dogs, McGills, Cat/Camel, BW squat, Light stretching

Leg extensions

5 sets of 20 reps

Seated leg curls

5 sets of 15-20 reps

Good girl

3 sets of 20 reps

Bad girl

3 sets of 20 reps

Chins

5 sets of 10 reps

Grip work

Assorted stuff, blob lifts, plate pinches, etc. Only about 10 min worth.

Neck with head harness

3 sets of 20 reps

• That was it here. Kept it fun, just refreshed myself for the work to come. Looking forward to pulling some heavier weights in the coming weeks. The heaviest I’ve pulled since being back in the gym is 635 for a single, rep work hasn’t gone over 565, so I will be ramping up slowly. The goal is around 40 lb jumps in the next couple weeks (to represent percentage). Then to transition to attempt based sets in the later weeks. Again, I’ll lay this all out as I go.

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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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