21 Jan Zane Geeting, Tuesday night DL accessories. The lat is improving

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 respectable total, and its time to change that.

Tuesday night I got to the gym around 8:30pm, tired but feeling good overall. The goal of the night was to get in as much upper back work as the recently injured lat would allow me to. I took things slow and went by feel. Here’s how it came together.

Warm up

Bird dogs

McGills

Fat man rows and push ups

Glute bridges

Barbell row

3 sets of 10 @135 (no pain, but could feel some pull in the lat)

One arm DB row

3 sets of 15, up to 80 lb. DB’s (this is a 20 lb. improvement from last week, no pain)

Seated cable row

3 sets of 15, up to 140 (again, significantly better than last week)

DB shrugs

3×20 w/100 lb. DB’s

DB curls

3×10, up to 50 lb. DB’s

– That was all of it. I kept the session short and sweet. Obviously I’d like to be doing most of this upper back work about twice as heavy as I’m doing it, but I also want to be healed up for a good pull at the Arnold. Next week I’ll probably do the same kind of session, trying to add more weight again. Friday night I’ll be in the gym, if things feel well I’ll be in full gear trying to feel out an opener. I’m 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.  

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