23 Jul Zane Geeting, Training from 7/15/16 and 7/19/16 with Video

I’m currently in an off season training cycle, on a 2x per week training split. I am working back into things slowly after some health issues. Things are progressing very well and I’m looking forward to getting back into competition shape

The following training sessions are the 2nd from week 3, and the 1st from week 4. First up is my squat/bench night with some video of one of my working sets on squat. As you’ll see in this video, things are light and moving very easily. I’m finding that weights feel heavy after not training consistently for quite some time, but they’re still moving great. Check it out:

So there it is, moving like weights should in the early off season. Here’s what the session consisted of:

7/15/2016, Friday night squat training

This was another good session for me as you can tell from the video above. The weights still feel heavier than expected on my back, but they move like they are light. I’ll take it, lets just assume that my CNS will adjust to the feel of the weight in the coming weeks. Here’s the session:

Warm up

Bird dogs, McGills, Cat/Camel, BW squat

Squat

Warm ups, then… 420×5, and 430x5x3 sets

Bench

Warm ups, then… 235x6x4 sets

Walking lunges

3 trips with 50 lb DB’s

Rolling tri extensions

3×12, up to 45 lb DB’s

• That’s it, great session, things are progressing just as I had hoped they would. Hoping this continues in the coming weeks. Next week will be a deload squat week, then the intensity will go up another 5% or so from this session. Bench will be at least 10% heavier as well. Stay tuned for that.

7/19/2016, Tuesday night DL and OHP training

I got to the gym pretty late for this session because of work, it was some time between 8:30 and 9:00pm. Since the other guys start between 7:30 and 8:00pm I had to hurry, and I switched up the order of exercises which would normally start with DL, as to not interrupt them. Here’s what it looked like:

Warm up

Bird dogs, McGills, Cat/camel, Hip airplanes, Scarecrows

Standing OHP

Warm ups, then… 165x6x4 sets

Bent rows

Warm ups, then… 225×8, 275×6, and 295x6x3 sets

Sumo DL

Warm ups, then… 495x4x4 sets

DB shrugs

100’s x75 total reps

• And that was it for this one. Another good session to keep things going. The standing OHP was on a deload, so it was really light (60% range, maybe), the DL was probably closer to the 70% range, give or take a few lbs. Everything moved well there and I was able to get into a really good position on every set. I’m feeling very optimistic moving forward. Next week the OHP will be significantly heavier, and the DL intensity will be up 5% or so as well. Looking forward to that.

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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.  

Latest posts by Zane Geeting (see all)

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