Zane Geeting, week of 10/19/15 training, with a video

I’m currently in an off season training cycle, still on my 2x per week split. Once the snow starts flying and the farm work backs off for the winter, I’ll be back to a 3x per week split. As of right now my next scheduled meet is the XPC finals at the Arnold classic sports festival. I am looking for something to do between now and then as a tune up meet though.

Tuesday night bench training.

This Tuesday I had planned to get into my new Inzer Super Phenom, but one of the guys had something come up and was unable to make it to train. The rest of the guys opted to go earlier, so my wife and I trained alone. This worked out fine as she likes to push the pace when we train and I can use some of that in the off-season. Here’s what we did:

Warm up

McGill big 3, push ups, side laterals, scarecrows

Bench marathon

45×25, 135×15, 185×10, 205×8, 225×6, 245×4, 265×2, 245×4, 225×6, 205×8, 185×15

  • Sets were done back to back to back, switching from person to person. It was light but we knocked it out quick and got some blood flowing.

Rope pushdowns

3 sets of 10, and one drop set with 2 drops

Lat pulldowns

3 sets of 10, and one drop set with 2 drops

  • That was it. Really quick session. I was super creaky getting warmed up, so I decided it was best to keep it short and sweet like this anyways. I’ve been doing a ton of outside work (lots of digging and hauling dirt and sand) so my shoulders and elbows have been inflamed as it is.

 

Friday night squat and deadlift training.

Dirk, my wife, and I trained together Friday night. I wasn’t sure what I was going to do on squat aside from keeping it pretty light, but I did know that I wanted to pull a top set of 10 again on deadlift. Here’s how it worked out:

Warm up

Bird dogs, McGill’s, Glute bridges, BW squatting, and some light stretching for the hips and glutes

Squat

60×10, 150×10, 240×6, 330×5, 420×3, 510×2

  • Called it good there. This was all done in a belt and sleeves, felt good but there was no need to go any heavier since my focus this week was on pulling decent.

Sumo Deadlift

135×10, 245×5, 335×5, 425×3, 515×3, 565×10 (video)

  • I’m still not as dialed in as I would like to be, but it is getting better every session and my strength seems to be coming back nicely. I’m going to be diligent about pulling at least twice per month this off season. That seems to be the happy medium for me. So like I said, still dialing it in, but happy where its at so far.

Shrugs

3 sets of 25-30 reps

Hammer curls

2 sets of 20 reps

  • That was it. I should have done some more core work (reverse hypers and JL planks) but it was late, I was tired, and all the outside work I’m doing right now is making up for it (that’s my story and I’m sticking to it, at least for now)

 

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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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