29 Nov Zane Geeting, Training for the week of 11/21/16. It’s been a while

It’s been a while since I’ve posted an update. Things got crazy between work, the house, growing the farm, etc. I’ve been training 1-2x per week and trying to stay in some kind of shape, but it’s been hard. As things are now slowing down for the winter I’m going to get back to consistently training 2x per week, and then 3 as I progress. The goal will be to get ready for a late winter/early spring meet.

So, a real quick look at where I’m at. I’ve been squatting 3-4 times per month, working in the low 400’s for the most part. Bench is what it is, mostly rep sets in the 225-255 range. I hadn’t deadlifted all summer for one reason or another, honestly, I’m not sure why. A couple weeks ago I decided to work up to some singles in the RPE 9 range to get an idea on how much of a hit my strength had taken. Theses were only done on the squat and deadlift as I don’t take heavy raw singles on the bench anymore (1. Because I can’t, and 2. Because a grown man that weighs 220 lbs benching sub 400 lbs, isn’t “heavy”)… These lifts were done in a belt only. Here’s what I wound up with.

Squat: 530

Deadlift: 635

Again, both of these were an RPE of 9 ish. This gave me an idea of what kind of weights I should be handling as I am getting more serious about training again. Here’s what I did for the week of 11/21:

Wednesday 11/23/2016, Deadlift day

The plan for this day was to pull conventional for higher reps. Dirk, my wife, and I trained at the garage gym in Midland.

Warm-Up

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

Conventional DL

135×10, 225×8, 315×6, 405×5, 455x5x2 sets, 455×10 (top set)

RDL

225×8, 315x8x2 sets

Wide pulldowns

3 sets of 10-12 reps

Machine shrugs

3 sets of 25 reps

Hammer curls

2 sets of 10 reps, 1 drop set

• That was it for this session. Everything was light and felt good. Total training time here was around an hour and a half including the warm-up.

Friday 11/25/2016, Bench day

This would normally be squat night, but I hadn’t done any bench training in 2 weeks, so I opted to switch things up. The goal here was to work in the 255-265 range, then hit some good chest, triceps, shoulder, and upper back work. Here’s what I did:

Warm up

Bird dogs, McGill’s, Cat/Camel, BW squat, Side laterals, Scarecrows, Light stretching

Bench

145×15, 195×10, 215×10, 235×10, 255×8, 265x6x2 sets

DB incline

3 sets of 12-15 reps

Rolling extensions

3 sets of 8-10 reps

Wide pulldowns

3 sets of 10 reps

Close pulldowns

3 sets of 10 reps

Band pull aparts

3 sets of 20+ reps

Neck

3 sets of 15-20 reps with a head harness

• That was all of it here. Another good session. Light, but good. A little under 2 hours all in, including the warm-up. My wife benched with me, she’s looking much stronger than she was at her first meet this summer. She benched a solid set of 8 with 105, and 6 with 115, which was her 2nd attempt before. Good stuff.
• Going forward I will start including video of some of my training again. I know no-one likes reading a boring ass log with no videos in it… I get it.

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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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