24 Jan Zane Geeting, Training for the week of 1/16/17

I’m currently training for the XPC deadlift bash on the main stage at the Arnold Classic, March 5th. My goal at this meet is to pull at least 800 lbs.

This weeks training was a bit of a feeling out process. As I mentioned last week, I tore my teres major on the right side so I have to be very careful with upper back work, and I have to give my DL a rest to let that recover. So I improvised on DL day to see what I could come up with. I probably should have taken some video once I got going, but I was simply more focused on making sure things were working than getting it on film. Here’s what the week looked like:

Tuesday 1/17/17, Deadlift training

The wife and I trained at the garage late Tuesday night. We’ve been having a ton of freezing rain and ice build up here, so we’ve been running late for everything. Chores and driving have been no fun at all, but we’ve been getting things handled. I knew deadlifting was not an option for this training session, so I decided to try out some suspended good mornings to mimic a sumo DL as much as possible. These were done with a wide stance and slightly arched back working on pushing the hips through. Here’s what I did…

Warm up

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

Suspended wide stance SS bar GM’s

155×10, 245×5, 335×3, 385×3, 425x3x3 sets

Close stance SS bar GM’s

245×8, 295×8, 335x8x2 sets

Light pulldowns

5 sets of 15-20 reps

Machine shrugs

3 sets of 30+ reps

Neck work with head harness

3 sets of 10-12 reps

Hammer curls

4 sets of 10-12 reps

• That was all of it. I got in some good work for the hips, glute, and erectors with the 2 different styles of good mornings, then some good blood flow work for the lats and traps. The teres responded well to the pulldowns which were at about 50% of my normal working weight. I finished up with some neck and biceps work to keep those areas in good general health. I’ll probably do a similar variation to this for my main work again next week. It took a bit to find a comfortable position with the GM’s (I use the term comfortable loosely here, as these suck no matter what) but once I felt that I was in a safe position and I could move the weight with the muscles I wanted to, I was good to go.

Friday 1/20/17, Squat and Bench training

Tuesday, Dirk, Garret, Logan, and I all trained together Friday night. I did more squatting in that 75%-80% range as I mentioned last week. This is feeling really good right now and the weights are moving fast. I’ll get some video next week to show what I’m talking about here. Everyone had a pretty good night here, this is what I did…

Warm up

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

Squat

Warmed up to 420×5, then… 450×3 and 480x3x2 sets

Close stance pause squat

240×8, 290×8, 330x8x2 sets

Bench

Warmed up to 235×10, then… 255×10 and 275x8x2 sets

Dips

Warmed up, then… 2 chains x10, 3 chains x10x3 sets

Machine shrugs

4 sets of 25 reps

• That was it. This was a good session, I felt really good about the close stance pause squats as they did a great job of hitting all the muscles of my upper leg and glutes. I will be keeping these in the rotation for a while. The bench work felt as good as any has since the loss of my right pec, so no complaints there. On to the next week and one step closer to that 800+ deadlift.

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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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