Zane Geeting, Training for the week of 1/8/16 with a SDP video

I’m currently training for the XPC finals at the Arnold Sports Festival, this March. I will be competing at 220, and looking to best my current PR total of 2175 in that weight class.

Here’s a cool little video that Brandon Crabill and I did showing how to get into an Inzer Advanced Designs Super Duper Phenom. This should be helpful for those of you who are new to getting on this style of bench shirt. The SDP is quite a bit different than other bench shirts and needs to be treated as such.

Now let’s get to the training:

1/8/2016, Friday night squat training

I say squat night, but it was really a squat accessory night because I wanted to give my quad tendonitis a little more of a break before getting into my gear. So here’s what I did:

Warm up

McGill big 3 and BW squat

Hamstring curls

5 sets of 15 reps

Leg extensions

3 sets of 25+ reps

Good girl

3 sets of 15 reps

Bad girl

3 sets of 15 reps

Calve raises

3 sets of 20+ reps

  • That was all of it for this session. Got some decent work in without loading up the knee.

1/10/2016, Sunday afternoon bench training

The wife and I trained Sunday afternoon. I wasn’t feeling any heavy work, so I opted for some rep work. This is not typical of a meet cycle with the 10/20/Life format, but can be used occasionally as a light session. Here’s what I did:

Warm up

Bird dogs, Push ups, Side laterals, Scarecrows

Bench

60×25, 150×15, 200×10, 240x10x3 sets

Incline DB bench

90’s x15x2 sets

Pushdowns

3 sets of 15 reps

Rope pushdowns

3 sets of 10 reps

Lat pulldowns

5 sets of 10 reps

  • That was the end of this session. I got everything in I was hoping to and left the gym feeling much better than when I got there. Next week I’ll be back in the bench shirt.

1/13/2016, Wednesday night deadlifting

This week we weren’t able to pull on Tuesday night because I got out of work late and didn’t feel like a 9pm or later start time for my training session. So I waited for Wednesday night and the wife and I went by ourselves. Here’s what I did:

Warm up

McGill big 3, BW squat, Hamstring curls

Deadlift

135×10, 225×8, 315×6, 405×4, 495x3x3 sets, 545x2x2 sets

None of these felt great, so I shut it down early rather than working up into the low 600’s as was the plan.

Chins

5 sets of 10 reps

Machine shrugs

3 sets of 25+ reps

Hammer curls

3 sets of 15 reps

  • Cut this one short, wasn’t feeling it. Will make a push for something better in the coming weeks.

 

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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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