24 May Zane Geeting, Training for the week of 5/16/2016

I’m currently in an off season training cycle working on brining up leg and core strength. I’m hoping to compete DL only in September, but we’ll see how things go. Right now I’ve been back to training 2x per week as my schedule has gotten really hectic. I’ve yet to decide if that is temporary or indefinite.

This week was a decent training week. Weights are still very light, and the RPE low. Here’s a peak at what I did…

5/18/2016, Wednesday night upper training

I did this session solo Wednesday night while my wife was playing in her women’s league for softball. She’s only a few weeks out from a meet and still running like crazy with work, softball, and basketball. Here’s what I did:

Warm up

McGill big 3, side laterals, front raises, rear raises, and scarecrows

Bench

warmed up to 195×10

Standing DB OHP

50’s x15, 65’s x15, 75’s x15x3 sets

Side laterals

40’s x15, 45’s x15, 50’s x15x3 sets

Lat pulldowns

5 sets of 10-12

Triceps pushdowns

3 sets of 20

-That was it. Doesn’t look like a lot, but I did it quick and it wore me out pretty good. I left the gym knowing I did something.

5/20/2016, Friday night squat training

This session was a good one. Tuesday and I trained with Dirk, Garret, and Logan, pretty much everyone did some good squatting. Tuesday worked up to an opener and a 2nd attempt with straight weight, then a third attempt with a reverse band. She may have cut depth on the second by just a touch, but she stroked all three attempts.

Warm up

McGill big 3, BW squat

Beltless squat

150×10, 240×10, 330×10, 400×8, 420x5x2 sets

Leg extensions

3 sets of 20 reps

Leg curls

3 sets of 15-20 reps

Good girl

3 sets of 20 reps

Bad girl

3 sets of 20 reps

Calve raises

3 sets of 20+ reps.

– Lots of reps. Got a good workout here. The squats felt a little heavier than they should have, but it was the end of a long week and my BW is down a little bit. I’m realistically a 198 lifter right now with a very reasonable cut. I probably won’t stay this light, but this is where my body wants to be right now. We’ll see what happens 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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