16 Dec Zane Geeting, Training for the week of 12/5/16, with DL video

I’m currently in an off-season training cycle, coming back to full time training after the busy summer and autumn months with the farm, work, etc. Training right now is focusing on increasing volume in the moderate intensity ranges before ramping up a meet cycle. I don’t have anything picked yet, but will be looking to compete in the late winter or early spring.

This week I got in 2 solid days, the first being a DL day and the second being a squat & bench combo day. Below is a little footage of the DL day. Every once in a while I like to push/test my grip strength while DLing. This is usually on one of my early working sets while my hands are still fresh. A strong grip is very important to holding big DL’s, and in overall strength development. This set was 475×4, almost 5 reps, which would have been a PR for double overhand conventional pulls.

As you can see, the weight was very light, the grip is what was being tested with this set. Here’s the rest of what I did…

12/6/16, Deadlift training

This was a great session, Dirk, Logan, Tuesday and I all trained at the high-school at around 8:30pm. As usual I was a little tired as I was 14 ish hours into my day and I had a handful of rogue chickens I had to wrangle and put away before making it to the gym. Nothing beats coming home from a 10 hour work day to crawl around in the snow under a hay wagon picking up chickens and carrying them to their winter housing, which they apparently don’t approve of. But they learn pretty quick and its all part of the fun. So, here’s the session…

Warm up

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

Conventional DL

Warmed up with plate jumps to 405×5 DOH, then… 475×4 DOH, added straps and did 495x5x3 sets

Dimel deads

225x20x2 sets

Chins

3 sets

DB shrugs

3 sets of 20+ reps

Hammer curls

3 sets of 10 reps +1 drop set

Neck

3 sets of 20+ reps

• That was all of it. Like I said above, good session. Tuesday also looked very strong, pulling 300+ for  a few rep sets.

12/9/2016, Friday night Squat and Bench training

We got started around 9pm for this one. Dirk, Garett, Logan, Tuesday, and I all squatted, I benched afterword while the others were doing their accessories. This was a light session on both lifts, focusing more on volume. Here’s what I did:

Warm up

Bird dogs, McGills, Cat/Camel, BW squat, Scarecrows, 3 way shoulder raises, Light stretching

Squat

Warm up with plate jumps to 330×8, then 380x8x3 sets

Bench

Warm up to 235×10, then 255×8-10×3 sets

Dips

BW for 3 sets

Fat grips Xtreme chins

BW for 3 sets

Neck

3 sets of 15+ reps with a head harness

• That was all of it for this one. It wasn’t a ton of work, but I like what I got done and feel good about it. Next week is going to be a tough one on time. I’ll be putting in some extra hours at work, we have to take 5 pigs in to get processed, and there will be some tear down of feeders, housing, etc. out in the pasture. I’ll make sure to get some training in, but it will probably be condensed into 1 session.

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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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