21 Mar Zane Geeting, training for the week of 3/12/2016

I’m currently in an off season training cycle, still hitting 3 days per week until I get the farm back up and running full force for the summer. My focus this off season is to get healthy, improve conditioning and overall health, and bring up some weak areas. Competition season will resume in September.

This was my first week back in the gym after the XPC finals where I had a sub-par performance, mostly due to a bad stomach flu that hit me a week out from the meet and barely cleared my system on time for weigh ins. As I was just getting back into the swing of things, and I’m rehabbing another pec injury, I kept things super light. Here’s what the week looked like:

3/12/2016, Friday night squat training

This session was putting emphasis in putting some muscle back on my legs. Nothing fancy, just some light volume work for hypertrophy. Here’s what I did:

Warm up

McGill big 3, Cat/Camel, BW squat

Leg extensions

3 sets of 20 reps

Leg curls

3 sets of 15 reps

SS bar beltless piston squat

155×10, 205×10, 245x10x2 sets

Good girl/Bad girl superset

3 sets of 15-20 ea.

Calve raises

3 sets of 20+ reps

Machine shrugs

3 sets of 25 reps

– That was it, good session, crazy pump in the legs.

3/14/2016, Sunday afternoon bench training

This session started as just my wife and I, Jake Zainea and Kurt Kroc joined in towards the end. My focus here was doing some high rep rehab work for the strained pec tendon, and feeling out where I was at.

Warm up

McGill big 3, Scarecrows, Side laterals, Rear delt raises

Bench

55×20, 75×15, 95×15, 105×15, 125×15, 145×15

Incline DB bench

30’s x25x2 sets

Side laterals

3 sets of 15

Rolling extensions

3 sets of 10

Rope pushdowns

3 sets of 15

– That was it, good session, pec felt better than expected. I did have some very slight pain on the 145 set, so I stopped there.

3/15/2016, Tuesday night deadlift training

This session was Dirk, my wife, and I. My focus here was doing some erector, glute, and grip work. I chose beltless conventional pulls with a double overhand grip.

Warm up

McGill big 3, Cat/Camel, BW squat

Conventional pulls, no belt, double overhand

135×10, 225×10, 315×10, 405x8x2 sets

Bent over rows

155×10, 185×8, 235x8x2 sets

Chest supported row

3 sets of 15

DB shrugs

3 sets of 15

Lat pulldowns

3 sets of 15

Hammer curls

3 sets of 15

– That was it. Good session. The forearm pump was absurd, will probably have to roll with mixed grip from here on out as it did affect the rest of my 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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