28 Dec Zane Geeting, Week of 12/18/2015 training

I’m currently training for the XPC finals at the Arnold Classic sports festival, March 2016. I’m looking to improve upon my best 220 total of 2175 at that meet.

12/18/2015, Friday night squat training

This week I was supposed to work up to something in the 650-660 range in a belt and knee sleeves, but my hamstring was still bothering me from the slight pull the previous week. I decided to play it by feel and see how things went. Here’s what I did:

Warm up

Bird dogs, McGill’s, Glute bridges, Cat/camel, Hamstring curls, BW squat

Squat

150×10, 240×8, 330×6, 420×4, 510×3 (I could feel the hamstring tugging on this last set, so I shut it down)

Leg press

3 sets of 15 reps

Leg curls

3 sets of 15 reps

Reverse hyper

3 sets of 15 reps

Calve raises

3 sets of 20+ reps

• That was the end of the session. I got as much blood as I could into the hamstring, to aid in the recovery process.

12/20/2015, Sunday afternoon bench training

This week I wanted to push my raw bench a bit. Ever since the loss of the right pec in 2011, I’ve never been able to really handle anything over 300 without some significant cramping in the pec. In the bench shirt this is not an issue, but raw has been a real struggle. Lately things have been feeling good with some small tweaks to my setup and a focus on more direct pec work to build what I have left. Here is what I did:

Warm up

Bird dogs, McGill’s, Push ups, Side laterals

Bench

60×25, 150×15, 200×10, 240×8, 270×3, 290×1, 310×1

• These all felt great. I was really happy with this. Its kind of funny to say that since I used to be a mid 400’s raw bencher, and the last time I got excited about benching 310 was the first time I did it, when I was 17, and lifting at 165, lol. But you know what, its progress and I’ll take it.

Incline DB bench

3 sets of 12

Incline Tate press

3 sets of 10

Rope pushdowns

3 sets of 10

Lat pulldowns

5 sets of 10

• That’s it for that session. Again, happy with it, no matter how lame it looks on paper.

12/22/2015, Tuesday night deadlift training

I had some ART done on my hamstring and glute Monday night, so it was a quick turn around to try and deadlift. I again decided to play it by feel and see what happened. Here’s how it turned out:

Warm up

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

Deadlift

135×10, 225×10, 315×10, 405×3 (could feel the tugging in the hamstring again, no need to push it, let it heal)

Chins

5 sets of 10

Rack rows

3 sets of 10

Close grip pulldowns

3 sets of 15

Machine shrugs

3 sets of 25

Hammer curls

3 sets of 10

Alt DB curls

3 sets of 10

• That’s it, just got the upper back and biceps work in since heavier deadlifting was out of the question. Kind of displeased with this session, but then again, I just had ART the night before and certainly didn’t expect to be fully recovered. That being considered, I think things are going well. I’m sure I could push things more than I am, but the goal is to be healthy and ready for a PR total at the Arnold Classic, not to hit some PR’s in the gym 3 months out.

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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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