28 Jan Zane Geeting, Training for the week of 1/22/2016 with squat video

I’m currently training for the XPC finals at the Arnold Classic sports festival in March. At this meet I’m hoping to best my current 220 class PR total of 2175

This week was my first back in squat gear. Not exactly where you want to be at 6 weeks out, but I wanted to be absolutely sure my body was as ready as possible for the heavy loads as to not risk injury. Here’s video of my top 2 sets:

and

The pressure was what I expected, and the weights moved easily. So long as my right knee feels well, I’ll be taking something in the range of an opener in full gear this coming week. Here’s how the training broke down:

1/22/2016, Friday night squat training

Dirk, Logan, and I trained at the usual time. Brandon was unable to make it due to some family obligations. I played this session by feel and concentrated on not irritating the right knee if I could help it.

Warm up

McGill big 3, Cat/Camel, BW squat

Squat

150×10, 240×6, 330×3, 420×1

Predator briefs

510×1, 600×1

LUP straps down

690×1 (video)

Straps up, very loose

760×1 (video)

• Depth left something to be desired, but the weight was light, and topped out in the range of a last warm up. I’ll push it deeper this week when I add wraps and go over 800.

Hamstring curls

5 sets of 15 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 20+ reps

• That was all of it. Knee was a little tight, but nothing of concern.

1/24/2016, Sunday morning bench training.

This was a raw week. Trained with most of the crew on Sunday morning.

Warm up

Bird dogs, Push ups, Scarecrows, Side laterals

Bench

60×25, 150x15x2 sets, 200×10, 240x10x3 sets (all reps at 240 were paused)

Incline DB bench

90’s x15x2 sets

Rolling extensions

3 sets of 10 reps

Rope pushdowns

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

Lat pulldowns

5 sets of 10-12 reps

• That was the end of this one. Good session. I’m really liking the light barbell benching on the non shirted weeks, in place of the usual DB work. I think this is a good addition to my meet cycle.

1/26/2016, Tuesday night DL training

I pulled with Dirk, Gavin, and Logan. I’ve really been struggling to get a good DL session in because of a bunch of little nagging injuries that I’m trying not to further irritate. My plan was to get into my Inzer Max DL and pull up to a last warm up in this session. Unfortunately the suit was just too tight for me to get into, so I wound up just doing some light raw pulling, focusing on form and set up. Here’s how it went:

Warm up

Bird dogs, McGill’s, Glute bridges, Cat/Camel, BW squat

Deadlift

135×10, 225×6, 315×3, 405×1, 495x1x2 sets, 545×1, 585×1

• I wasn’t quite right on the first set with 495, so rather than going up, I made myself do it properly. From there it all felt great. I was going to give 635 a pull, as that would be in the range of a last warm up raw, but decided to shut it down and try to get into gear for some heavier pulling next week.

Stallion RDL

225 + light band for 3 sets of 10-12 reps

Chins

3 sets of 10 reps

Chest supported row

3 sets of 20 reps

DB shrugs

3 sets of 20+ reps

EZ bar curls

2 sets of 10 reps

Hammer curls

2 sets of 10 reps

Preacher curls

2 sets of 20 reps

• That was the end of it. The curls were all super light, I just wanted to do something different than the same old 5 sets of 10-15 reps that I typically do for biceps health. Not something typical, but it seemed more fun than banging out set after set of the same movement. Again, they were super light, just blood flow for healthy biceps.
• That was the end of the week. Everything is feeling decent. Right glute is still a little tight, and right quad tendonitis is there, I’m just doing what I can to keep from making them worse. 5 more weeks to go… I’ll be ready.

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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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