06 Dec Zane Geeting, Training for the week of 11/28/2016 with Video

I’m currently getting back into the swing of serious training after taking the past several months off from anything of note. In this first phase of training I will be doing a decent amount of volume in the 65%-80% range using the 10/20/Life principles.

This week went well. I was busy with the usual things (work, farm, house) but was able to get in 2 solid sessions. Here is a video of one of my top sets from Tuesday nights DL training…

All three sets moved in a similar fashion, very low on the RPE scale, but I’m easing back into things. Too many times I’ve seen guys maintain a good amount of strength after taking some time off, and jumping into the heavy stuff too fast, they wind up injured. I may have done it a time or two myself. The strength that we develop in powerlifting seems to stay with us much more than in other types of lifting, but the conditioning of the body isn’t always ready for how strong you are. This is why its always good to ease back into things.

Here’s how the rest of the weeks training went:

11/29/2016, Tuesday night DL training

For this session Dirk, Tuesday, and I deadlifted at the school around 8pm. I was a bit tired going in, but woke up well during warm-ups. Here’s what I did:

Warm up

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

Sumo DL

warmed up to 405×5, then… 495x6x3 sets (18 total reps around 70%)

Dimel deads

225x20x3 sets

Hammer strength low row

3 sets of 15 reps

DB shrugs

3 sets of 15-20 reps

Reverse curls

3 sets of 10-12 reps

Hammer curls

1 drop set with 2 drops

Neck machine

3 sets of 15-20 reps

• That was it, good session overall. The Deads were followed with work for the ass, hamstrings, upper back, and biceps. The neck work was simply because my neck seems to have shrunk in the recent past and I’m experiencing a lot of stiffness that I can only attribute to that. So, like anything else, getting some blood into that area has to be of some help… plus no one wants a skinny neck, its a bad look.

12/3/2016 Friday night squat training

For this session our old training partner Garett made it up to train. He’s going to be moving back into town for work and its going to be great to have him back training with us. Dirk, Garett, and I all squatted, and I got in a little bit of upper body accessory work since I didn’t have time to bench. This was a late (9pm ish) session, so time was slightly limited since I had to work the next morning. Here’s what I did…

Warm up

Bird dogs, McGills, Cat/Camel, Scarecrows, Side laterals, BW squat, Light stretching

Squat

Plate jumps to 420×6 and then 440x6x2 sets

Hamstring curls

4 sets of 15-20 reps

Dips

80 total reps split into 4 sets

Chins w/fat grips extreme

75 total reps split into 4 sets

Neck

3 sets of 15-20 reps with a head harness

Band pull aparts

3 sets of 15-20 reps

• That was it, pretty quick session. After the squatting I put some focus on the hamstrings because I’ve felt like they’ve fallen behind a little bit over the summer/fall. I was doing some more direct quad work at that time and the hamstrings weren’t getting as much focus as usual. Since they are a very important factor in my squat, I decided to prioritize them in this session. Other than that, nothing of not here, just some upper body accessories to make up for the lack of a bench day.

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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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