26 Mar Zane Geeting, Tuesday night DL accessories

I’m currently in an off season training block, focusing on improving work capacity, conditioning, and bringing up some weak areas. This block will last for the next several weeks, until I’m happy with the way thing are going. I will be doing very little barbell work during this phase of training.

Tuesday night was my second DL accessory night after the XPC finals. The goal here was to increase the volume over last weeks session, focusing on the hips and glutes first, then the hamstrings and upper back second. Here’s how the session went:

Warm up

Bird dogs

McGills

Glute bridges

BW squat

Stallion Ukrainian DL

60×10

80×10

100x15x3 sets

DB stiffs

80’s x10

100’s x10 (my lower back didn’t like these, so I called it good there. I need to learn that stiffs are just out of the question for me)

Hammer strength low row

90×10

180×15

230×15

270x15x2 sets

Seated cable row

3 sets of 15

Single arm pulldowns

3 sets of 10 ea. arm

Reverse curls

3 sets of 10

Alt DB curls

3 sets of 10

Neck machine

75 total reps

JL planks

30 seconds x2 sets

– I had to improvise a bit after I irritated my lower back with the DB stiffs, which was disappointing, but its all light work anyways. I was able to get some good work in for the glutes, hips, and upper back/lats, as well as some extra stuff for the neck and arms. I knocked this all out faster than my session last week, so its a step in the right direction.

– I’ve also been walking at least a mile on my off nights, with my two dogs. They apparently didn’t get enough walks during the winter because they started pulling like retards again, lol. Love those special little boys of mine, they make everything so much more interesting… and stinky.

– I’ll be back in the gym Friday night for squat accessory training. Check back for that one.

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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)

• 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