28 Mar Zane Geeting, Training from the week of 3/13/2017

I’m currently in an off-season training cycle, working on bringing up work capacity, leg strength, and what’s left of the pecs. These have been identified as my weak areas. They will need to come up in order for me to improve my numbers. My next meet will likely be in September, more on that as it approaches.

This marked week 1 of the off season training cycle. This cycle will be slightly different than usual. The bench work will be the same with the barbell/dumbbell rotation week to week, it will just be a little higher volume than the past few cycles. This is in an effort to bring up the pecs. The squat and deadlift work will be the biggest difference. I will be pulling from the floor, sumo one week, then off of blocks with a snatch grip on the following week. On the weeks I pull from the floor, I’ll be squatting lighter, for volume. The weeks that I pull off of blocks, I’ll be squatting lower volume and a bit higher intensity. This will be done either with chains or in wraps to let me handle weight, but not get beat up in the hole. Squatting will be followed with belt squat ea week to let me work the legs without further stressing the lower back, which normally takes over as I fatigue, because it’s stronger than the legs. I’ve been using this kind of setup with a few of my clients with really good luck, so I’m excited to see how it works for me.

3/14/2017, Tuesday night DL training.

This was the first session of the training cycle, and it had me pulling light from the floor. Check it out.

Warm up

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

Deadlift

Warmed up to 405×3, then… 425x10x3 sets

DB bent rows

90’s x10, 8, 8 (big stretch on these)

Chins

3 sets of 8-10

Hise shrug

3 sets of 20-25

Alt DB curl/Head harness SS

3 sets of 10/15

• That was it, first session in the books. Volume on the accessories will increase over the next 10 weeks. Intensity on the main lifts will increase and volume will taper slightly, loosely based on Prilepins chart. Deloads will come in classic 10/20/Life fashion, just as addressing weak points has.

3/17/2017. Friday night squat and bench training

This was session number one for day number 2. Since I pulled from the floor, I’d be squatting light, for volume. Bench would be kicked off with a DB week. Here’s what I did:

Warm up

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

Squat

Warmed up to 330×5, then… 360x8x3 sets

Belt squat

200×10, 245x10x2 sets

DB bench

warm up, then… 90’s x15x3 sets

Dips/Wide chins SS

3 sets of 15/10

Pushdowns/Side lateral SS

2 sets of 10/10

Claves/Head harness SS

2 sets of 15/15

• That’s it. Good session, got in all my work. Will again be increasing the accessory volume as we move on. Next week will give you a look at the squat/deadlift rotation day #2. 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