Zane Geeting, Tuesday night DL training. Off night

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I’m currently training to make my comeback to the platform at the XPC finals, at the Arnold Classic this March. Between now and then I’ll be doing Dan Dalenberg’s push/pull meet here in MI, this Jan.

 

This was unfortunately, a bad session for me. While I think most would agree that deadlift can be the most hit and miss of the powerlifts, I hate to have a bad session, especially because its typically my best lift. The long and short of  it is that my back was out and I knew it long before I got to the gym, but I had no chance to correct the issue through stretching or an adjustment. To compound the problem I had worked a longer than usual day and was getting to the gym 45 minutes late, with little time to warm-up properly.

Here’s what I did:

Warm up

Bird dogs

McGill’s

Glute bridges

Deadlift

warm up to 495, then working set of…

565×3

– I was supposed to have done two triples here, and it was supposed to be super light. While I certainly didn’t struggle with it by any stretch of the imagination, it did feel much heavier than it should have, and my lower back was f-cked after the set. There would be no more pulling without the risk of injury. This also put a stop to the rack pulls I was going to do next.

Moving along…

McGill chins

12 singles

Rack rows

3 sets of 10 up to 275

DOH shrugs

3×10 @315

Hammer curls

3×10 up to 60 lb. DB’s

Neck machine

3×15-20 up to 50 lbs.

 

-The accessory work went fine, but I was very discouraged about the pulling. Honestly though, this has happened to me many times in the past. One week 550 will feel sh-tty and heavy, the next week 650+ will feel smooth and light. So, I’ll get stretched out, adjusted, and ready for the coming work.

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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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