16 Feb Zane Geeting, training for the week of 2/5/2016 with bench video

I’m currently in the heaviest weeks of my meet prep cycle for the XPC finals at the Arnold Classic Sports festival in March. My goal at the meet is to best my PR total of 2175@220. So far everything is going well and I’m looking forward to getting back on the platform

This weeks training consisted of a squat deload in briefs, some shirted work on bench, and a deadlift accessory night. The following week will be the first SWOT in Jacksonville FL. Here is the bench video to start, this is 560 off of a 1 board. This will be in the range of a second attempt.

This wasn’t as fast as I would have liked, but that’s what happens when you’re wearing a shirt 3-4 sizes larger than the recommended size. I have a tighter shirt that I will experiment with in my final training session.

Here’s how training broke down for the week:

2/5/2016, Friday night squat training

This session was a deload for me. The plan was to work up in the 500 range for some doubles in briefs. Here’s what I did:

Warm up

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

Squat

150×10, 240×6, 330×3

Briefs

420×3, 510x2x3 sets, 540×2

Hamstring curls

3 sets of 15 reps

Leg extensions

3 sets of 20+ reps

Good girl

3 sets of 20 reps

Bad girl

3 sets of 15-20 reps

Calve raises

3 sets of 20+ reps

• That was it for the session, went exactly as it was supposed to.

2/7/2016, Sunday morning bench training

This was a shirted session, working up to an opener and 2nd attempt off of 1 board. Here’s what I did:

Warm up

Bird dogs, McGill’s, Push ups

Bench

60×25, 150×15, 200×10, 240×5, 290×2, 310×1

Big SDP

420×3- 3 board

470×1- 2 board

510x miss- 2 board

510x miss- 2 board

510×1- 1 board

560×1- 1 board (video above)

• The shirt is just too big to give me any appreciable amount of carry-over off of 2 boards. I had to take it lower to get the extra rebound. If I wasn’t an idiot I would have brought the tighter shirt with me to switch into when this happened. Instead I did what I could in the bigger shirt. It worked out fine, and I know a mid 500’s bench is a done deal in the giant shirt, but I will still be trying the tighter shirt in my final session to see how it treats me.

Drop down raw set

240×20

Rolling extensions

3 sets of 10 reps

Pushdowns

3 sets of 15+ reps

Side laterals

3 sets of 10-12 reps

Rear delt raises

2 sets of 15 reps

• That was the end of it. Good session considering everything I’ve been through on the bench.

2/9/2016, Tuesday night deadlift accessories

The previous week I had strained my right biceps a bit doing some chins in the cold. This week I had to keep the dead accessories light as to not irritate that biceps more. Here’s what I did:

Warm up

Bird dogs, McGill’s, Cat/Camel, Glute bridges, BW squat

Rack rows

135×10, 185×8, 225x8x2 sets

Chest supported row

3 sets of 15 reps

DB shrugs

3 sets of 20+ reps

Hammer curls

3 sets of 15 reps

Alt DB curls

3 sets of 15+ reps

Neck machine

3 sets of 15-20 reps

• That was the end of it. This was a very quick session, around 1 hour. Next week I’ll be squatting and pulling heavy at team Samson HQ for the power rack strength SWOT 2016. I’m really looking forward to this. Stay tuned for the updates.

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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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