17 Jan Zane Geeting, Training for the week of 1/9/17

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

This week was an interesting one. If you read last weeks log you know that I had some cramping in the lat area after my last set of DL, it turns out it was a little more than cramping. It turns out I tore something in the Teres major area, as confirmed by my Chiro/PT. The good news is that its a reoccurring injury and that it hasn’t hindered my ability to pull heavy when it counts in the past. I just need to be smart while training as to not irritate it worse and let it heal as much as possible. Just one of these things that we have to train around.

Aside from that, it was a deload week on DL, for those of you who have followed my training in the recent past, you know that I like to pull one week, deload the next. I have found over the years that I can make steady progress only pulling 1-2x per month, so long as I’m doing the appropriate accessory work. Here’s what the week looked like…

1/10/2017, Tuesday night DL deload

This session was basically a DL accessory session. I did try to do some RDL’s to kick it off, but the Teres was not having it, this is actually what prompted me to go to the PT who confirmed that it was the teres and not the lat itself. There is some bleeding with the injury, but its minimal. Here’s what I did…

Warm up

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

RDL

135×8, 225×8, 315×8, 365×8 (teres was like, nah)

DB row with elbow tucked

3 sets of 15-20

CSR

teres said nope here too

DB shrugs

3 sets of 20-25 reps

Neck machine

3 sets of 20 reps

Alt DB curls

3 sets of 10 +1 drop set

• A learning experience. On to the next one.

1/13/2017, Friday night squat training

Dirk, Garett, Logan, and I all squatted, everyone had a good night. My goal was to squat in the 75%-80% range of my belt only squat. Since I’m doing DL only at this coming meet, I won’t be peaking my squat and instead will be spending a lot of time in the 75%-85% range where strength is built the most efficiently. I also got in my DB week on bench since I’m still training 2x per week. Here’s what I did…

Warm up

Bird dogs, McGill’s, Cat/Camel, BW squat, Scarecrows, 3 way shoulder raises, Light stretching

Squat

warmed up to 420×5, then… 450×3, 470×3, and 490×3

DB Bench

warmed up to 80’s x20x3 sets

Hamstring curls

5 sets of 15+ reps

Calf raises

3 sets of 20 reps

Machine shrugs

3 sets of 30 reps

• That was it. Was supposed to do dips but forgot, rookie mistake. On to the next week and finding a way to work around deadlifting for the next couple. Stay tuned.

The following two tabs change content below.

• Bio
• Latest Posts

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.  

Latest posts by Zane Geeting (see all)

• Zane Geeting, Training Update 1/15/2019 - January 15, 2019
• Zane Geeting, Off Season Training Update - January 7, 2019
• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018