25 Nov Zane Geeting, Week 1 of meet prep with squat videos

I’m currently training for my first raw meet in 8 years or so. I’ll be lifting in the RPS Northern KY, Winter Warfare meet, January 16th. As I understand it, multi ply lifters are very weak raw, so I’m not expecting anything of note here.

Friday 11/20/2015, Squat night

This was the first squat session of the meet cycle. My goal here was to work in the 80% range and get an idea where my depth is, since I never check it when lifting raw, since I don’t compete that way. Here’s what I did:

Warm up

Bird dogs, McGills, Glute bridges, BW squat

Squat

60×10, 150×10, 240×10, 330×6, 420×5, 510×3, 530x3x2 sets

I was still a little high here, which is exactly why I was filming them from the side. Obviously the weight is moving just fine, but I need to squeeze that extra little bit out in the coming weeks.

Reverse band set

570×3 with reverse monster mini’s

This was a little closer, and obviously still moving well, but could still use that extra inch IMO. Overall, I’m happy with it so far, I’ve got plenty of time to dial it in.

Leg press

3 sets of 15

Hamstring curls

3 sets of 15

Reverse hyper

3 sets of 15

• That was all of it. The accessory volume will increase a bit in the coming weeks, as will the intensity of the main lifts.

11/22/2015, Sunday morning bench training

This week put me to a dumbbell week, as I still do the week to week rotation. This was actually good as I was super sore from some excessive wood chopping I had done Saturday evening and night. Here’s how the session broke down:

Warm up

Bird dogs, McGill’s, Push ups, scarecrows, side laterals

DB bench

5 sets of 15, up to 90 lb. DB’s

Incline DB bench

3 sets of 15, up to 80 lb. DB’s

Tate presses

3 sets of 10, up to 60 lb. DB’s

Rope pushdowns

1 drop set with 2 drops

Lat pulldowns

3 sets of 10

Chest supported row

3 sets of 10, high handles

3 sets of 10, low handles

• That was the end of that one. Nice light session to get the day started.

11/24/2015, Tuesday night deadlifts

This was my first dedicated deadlift night in 10 months. I decided to ease into it. Here’s what I did:

Warm up

Bird dogs, McGill’s, Glute bridges, BW squat

Deadlift

135×10, 225×8, 315×6, 405×5, 495×5, 555×3 (setup was not right), 555×1 (still not right), 555×8 (better, but still not perfect)

Chest supported row

3 sets of 15 reps

• That was it, short and sweet to ease back into it. Deadlift setup needs some work, but again, I have plenty of time.

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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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