14 Jan Zane Geeting, Tuesday night deadlift accessories. Feeling out the lat

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 put up a total, its time to change that.

Tuesday night would have been a scheduled deadlift night. Since I pulled what we can guess was in the 92%-95% range on Saturday afternoon, and injured my left lat, I decided to make this an accessory night. The goal for the night was to feel things out and see what I can do for the upper back. I can keep my deadlift strong without pulling heavy, but I need to be able to get in some quality upper back work to make that happen.

Warm up

Bird dogs

McGills

Glute bridges

BW squat

Fat man rows and push ups

One arm DB rows

40’s x15 ea. arm

50’s x15 ea. arm

60’s x15 ea. arm

– Good here, I kept them slow and controlled, little to no pain. Good start.

Chest supported rows

90x15x3 sets

– These were not as good. I could feel that going any heavier would risk irritation to the lat. For reference I usually work in the low to mid 300’s range on these.

Seated cable rows

60×15

80x15x2 sets

– These felt good, I’ll try to go a little heavier on them next week.

DB shrugs

40’s x20

60’s x20

80’s x20x2 sets

– These were good, I will have to be careful picking up heavier DB’s for the next couple weeks though.

Hammer curls

3 sets of 12 up to 55 lb. DB’s

Neck machine

3 sets of 15-20 with 45 lbs.

– That was the end of it. This is actually much better than I had expected since I’m only 3 days out from the injury. I’m thinking my theory of scar tissue is probably correct at this point. While it is injured, it doesn’t appear to be serious at all. I’m going to see if I can get in for some ART tonight (Wed).

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