25 Jan Zane Geeting, Training for the week of 1/15/2016, with bench video

I’m currently training for the XPC finals at the Arnold Classic sports festival. My goal at this meet is to best my current 220 total record of 2175.

To kick it off, here are some video’s from this weeks bench session. I’m breaking in an Inzer SDP that’s 2-3 sizes too large for me, but allows me to set up the way I want to with my missing right pec. Here is a set off of 2 boards, and another off of 1 board.

Obviously both moved well. The handoff was soft on the 510 set, but that was more me being rushed and cutting into the shirt early, than anything. I still have several shirted sessions to make the proper adjustments there.

1/15/2016, Friday night squat training.

Well, the quad tendon was still bothering me, so I made this one last accessory day. I hate to do that 7 weeks out from a meet, but it is what it is. Better safe than sorry. Its feeling good enough that I’ll be fine to squat next week for sure. Here’s what I did:

Warm up

McGill big 3, BW squat

Hamstring curls

5 sets of 15 reps

Leg extensions

3 sets of 100 total reps

Good girl

3 sets of 15 reps

Bad girl

3 sets of 15 reps

Calve raises

3 sets of 20+ reps

Machine shrugs

3 sets of 25+ reps

• That was it, quick session for me. Spent some time getting Brandon Crabill dialed in squatting in his canvas. He’s coming along nicely, certainly ahead of the curve for being 7 weeks out.

1/17/2016, Sunday morning bench training

Sunday I got back in my oversized SDP and continued breaking it in. I already got 15-20 reps in the 3 board range with the shirt, so I was ready to start moving down. Here’s what I did:

Warm up

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

Bench

60×25, 150x15x2 sets, 200×8, 240×5, 290×1, 330×1 (post injury raw PR, Still stupid easy, but the most I’ve handled)

Added shirt

420×3- 3 board

470×1- 2 board

510×1- 1 board

• All very easy reps. Felt great.

Raw again

240×18 back off set

Incline DB bench

90’s x15x2 sets

Pushdowns

3 sets of 15 reps

Rope pushdowns

1 set of 10, and 1 drop set with 2 drops

Lat pulldowns

5 sets of 10 reps

• That was it. Done and done.

1/19/2016, Tuesday night DL accessories

This week was a non-pulling week in my 1 on/1 off rotation.

Stallion Ukrainian DL

100 lb DB and a light band for 3 sets of 20 reps

Bent rows from the floor

135×10, 225×10, 275×8, 325×8

Close grip chins

3 sets of 10-12 reps

Chest supported rows

3 sets of 10 reps

DB shrugs

3 sets of 20-25 reps

Neck machine

1 set to near failure in all 3 directions

EZ bar curls

3 sets of 15 reps

Hammer curls

2 sets of 10 reps, 1 drop set with 2 drops.

• The end. This was a good week of training, it left me feeling very fresh going into the next week where I will be squatting and pulling significant weight in order to play catch up for the XPC finals. I feel very good about the way I’m going into that.

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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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