19 Apr Zane Geeting, Week 5 Off Season with Video

I’m currently in an off season training cycle, working on bringing up the legs, mid back, and chest. I’m still training 2x per week with a Squat/Bench day, and a stand alone DL day. I’m looking to compete Sept 15th.

This week was another good week of off season training. It called for a deload on the DL night (which was needed after some intensive farm work that had me feeling beat down) and some singles in wraps on the squat, to get used to them. Bench work was 275 for a set number of reps with short rest periods and a set RPE. Here’s the only video I got; 2 top sets of squats with wraps. As you can see these are light, but I’m very cautious descending as I get a feel for the wraps. This will improve in the coming weeks.

Here’s what I did with the week:

4/11/2017, Tuesday night Deadlift deload

This session was nothing to write home about, just a standard deload for me, which means no deadlifting, just a bunch of accessory work. Here’s what I did:

Warm up

Bird dog’s, McGill’s, Cat/Camel, BW squat

Seated row

5 min cluster set

Pulldowns

5 min cluster set

DB shrugs

3 sets of 20 reps

Rear delt fly/EZ curl bar superset

3 sets of 15/15

Side neck/Hammer curl superset

3 sets of 15/15

JL planks

2 sets of 30 sec.

• That’s it and that’s all
• ThatThT

4/14/2017, Friday night Squat and Bench training

This was a big session for me, time to start getting used to wraps, and push the bench a little bit. Both are still quite light, but both things are also new to me. I rarely push the pace on bench because of my shit pec, and I almost never wear wraps raw. As you saw in the videos above, it went okay, I just need to get more comfortable. Here’s what the session looked like:

Warm up

Bird dog’s, McGill’s, Cat/Camel, Push ups, BW squat

Squat

Warmed up to 420×3, then added wraps and did several singles at 470, 510, and 560

Belt squat

220×10, 285x10x3 sets

Bench

Warmed up to 235×5, then… 275×8,6,4 (short rest periods, 18 total reps)

Dips/Pulldowns superset

3 sets of 15/15

Neck/Standing calves superset

3 sets of 15/15-20

• That was it. Overall I’m happy with the way this went. I just need to get a lot more comfortable with the wraps and sitting back into them raw. This will come over 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.  

Latest posts by Zane Geeting (see all)

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