31 Jan Zane Geeting, training for the week of 1/23/17

I’m currently training for the XPC deadlift bash on the main stage at the Arnold Classic expo, Sunday March 5th, 2017. My goal here is to pull at least 800 lbs.

This week was a nice solid week of training. I’m still only hitting 2 sessions per week, but I’m getting in a lot of good quality work in those sessions. I’m also still taking it easy on that torn teres major that I suffered a few weeks back. The good news there is that it seems to be healing quite quickly. I’m hoping to actually do some moderate deadlifting next week. Here’s what I did this week:

1/24/2017, Tuesday night DL training

Tuesday night my wife and I trained with Garett, Dirk, and Logan. Everyone had a good night and I even got in some light pulling to test the teres. Here’s what I did:

Warm up

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

Wide stance squat

Warmed up to 405×5, then 455×5 and 475×5

Sumo DL

225×5, 315×5, and 405×5 (all pain free)

Seated cable rows

4 sets of 15 reps

Pulldowns

3 sets of 15 reps

DB shrugs

3 sets of 20 reps

• That was all of it. I didn’t get in my neck or biceps work because of time constraints, but everything else went great. Overall I was really happy with this session and the fact that I didn’t experience any trouble with the torn teres. Hopefully next week I can pull some moderate weight that will set me up for a couple heavy sessions before the meet.

1/27/2017, Friday night squat and bench training

This was another good session. I did have some trouble with my hamstrings wanting to cramp up later in the session, but it didn’t throw me off too much. I think this was just the result of a long day at work and not enough hydration effort on my part. Here’s what I did:

Warm up

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

Squat

Warmed up to 420×3, then 470×3, 490×3, and 510×3

• I had video of these but they came out way too dark because of the lighting in the garage unfortunately.

Hamstring curls

3 sets of 15 reps, then the cramping set in.

DB bench

3 sets of 20+ reps

Dips

3 sets of 20 reps

Neck with head harness

3 sets of 12 reps

Calve raises

3 sets of 15 reps

• That was all of it. Light work on the upper body side of things. My left shoulder is a little nasty right now, not really sure why as I’ve been taking it easy on it. I’m sure I did something stupid on the farm and didn’t realize it. Either way things are good overall and I’m still confident that I’ll reach my goal at the Arnold.

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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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