28 Jan Zane Geeting, Tuesday night deadlift accessories

I’m currently training to make my comeback to the platform for the XPC finals at the Arnold Classic, this March. Its been 2 years since I’ve done a full meet, and I’m really itching to get back on the platform and post a total.

While this week was a scheduled DL week, I still didn’t want to risk it with the lat injury. I figured I’d give myself another week and a half before I do that. The reason I say a week and a half instead of two weeks, is that this will be the point in the training cycle when I start pulling on my squat night, and taking some heavier weights. I’m a little concerned with how things will come together as I still haven’t had any DL gear on, but I have to make sure to go in healthy so that I can pull at all.

This training session became an accessory session focusing on the upper back and core, check it out…

Warm up

Bird dogs

McGills

Glute bridges

Fat man rows and push ups

BW squat

Pendlay rows

worked up to 185x10x2 sets. There is some tightness in the lat, but it didn’t feel like it was in danger.

One arm DB rows

2×15, up to 100 lb. DB’s. These went well.

DB shrugs

3×20 w/100 lb DB’s

Seated cable row

2×15 up to 170 lbs.

Alt DB curls

3×10 up to 50 lb. DB’s

JL planks

30 sec. x3 sets

Neck machine

2×15 w/45 lbs.

-That was the end of it. Everything is improving with the lat, so that’s a good thing. While I still can’t push the weight, it does feel better every time I work it. Right now the biggest issue is that it feels very tight when my arms are extended, hopefully I can make it to the chiro for some ART, and see if that doesn’t loosen it up.

Check out Game Plan supplements. They have some quality products that I really believe in. In this session, and every other session I use their Recovery BCAA/creatine mix to keep my muscles fueled.

https://1020life.gameplan.com

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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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