07 Feb Zane Geeting, Training for the week of 1/30/2017

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

This week was an interesting one, being 5 weeks out from the meet, and having the teres injury well into the healing process, I decided it was time to test it a bit. I had to know if I was going to be able to deadlift properly at the meet. While I was very confident that I would be able to, I also knew that I was on borrowed time and needed to get at least a couple solid training sessions in to make sure that my form was still on point, and that my body/nervous system were used to heavy weights. At the 5 week mark you’re really closer than it seems, you have to consider that you won’t be pulling at all for the last week and a half, and that you probably can’t handle 4 weeks in a row of 90%+ deadlifting unless you like being hurt (which we all know I do) So the goal here is to get in 3 heavy sessions in the last 5 weeks. This had to be one of them. Other than that, I did a squat deload after working several weeks in a row in the 75%-85% range. Here’s how the week looked…

2/1/2017, Wednesday night DL training

So this was the one where I decided it was time to pull something and test the teres. I had planned on doing this Tuesday night, but with it being the last night of the month, I wound up working several hours past close to hit my goal number for the month. I was able to hit it which was great, but it made it impossible to get to the gym at a decent hour. So, Wednesday night was the night, unfortunately everyone else had already trained or was busy, so I headed to the gym alone after I finished up my farm chores. I should have brought a tripod to the gym to get some video, but it was the last thing on my mind at that point. I just wanted to get in some deadlifts and stay healthy. Here’s what I did:

Warm up

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

Deadlift

Warmed up with some rep sets to 405, then… 495×1, 585×1, and 675×1 (these all went well and caused no pain)

Rack rows

225x10x3 sets

Machine shrugs

3 sets of 20+ reps

Neck

3 sets of 15-20 with a head harness

Alt DB curls

3 sets of 10 reps, plus one drop set

• That was it. I made a quick session of it, but was very pleased with the results. The goal will be to pull a heavier single next week, if that goes well, a heavy block pull may follow. Stay tuned for that.

1/3/2017, Friday night squat deload and some bench work

After the past several weeks of hitting moderately heavy sets of squat, I figured it was time to take a lighter week to work on technique and speed. I was starting to feel slightly fatigued and the fact that I had deadlifted heavy less than 48 hours earlier made this a good time to back off a little bit. Here’s what I did…

Warm up

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

Squat

Warmed up to 420×3, then a few singles at 420, working on technique and bar speed out of the hole.

Bench

Warmed up to 225×10, then 235 for 3 sets of 10 reps

Dips

2 chains for 3 sets of 10 reps

Lat pulldowns

3 sets of 10-12 reps

• Another short one, basically a deload session. We’ll get it cranked up next week and try to finish this cycle strong. Feeling confident still.

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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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