24 May Zane Geeting, Wrapping up week 10 of the off-season

Thus concludes the first 10 weeks of off season. My focus will now be shifting to the RPS Northern KY throwdown, Sept 16th. Daniel Dalenberg will be handling my training from now until the meet, sticking with a 2x per week split, and the occasional 3rd accessory day if and when I can fit it in. This will be my first raw meet in 10 years.

Let’s start with some videos from this week. On deadlift day I deloaded with a few moderate singles, then hit some bent rows before moving on to some light accessories. Here’s video of 1 of each of those sets…

and

On my 2nd training day, I did a bunch of triples in the 470-480 range. My squat is way off of where it would normally be at this point in training, so I need to address this going forward. I’m sure Dan will get me right…

Sorry these were so dark, it is what it is in the garage gym. As I said, and I’m sure you can see, I need a lot of work here.

Here’s what the rest of training looked like:

5/16/2017, Tuesday night DL training

As I stated above, this was a deload session. I wanted to pull a couple moderate singles just to work on form and setup. It went okay, but I could tell I was due for the lighter session. Here it is…

Warm up

High knees, Butt kicks, Lunges, Leg swings, McGill’s, Cat/Camel, Bird dogs, Glute activation

Sumo DL

Warmed up to a few singles at 495 and 565

Bent rows

Warmed up, then… 275×5, 325x5x2 sets

Lat pulldowns

5 min cluster

Shrugs

5 min cluster

Hammer curls/Neck SS

3 sets of 15/15

The end.

5/19/2017, Friday night squat training

The goal of this session was to do some volume in the 470-480 range, belt only. I wanted to play with my stance and try to stay more upright, to see if I could find a more comfortable position. No dice…

Warm up

High knees, Butt kicks, Lunges, Goblet squat, Bird dogs, McGill’s, Cat/Camel, Hip airplanes

Squat

Warmed up to 420×3, then… 470×3, and 480x3x3 sets

Belt squat

220×10, and 320x10x3 sets

Step ups

3 sets of 12 ea. leg

Calve raise/Neck SS

3 sets of 15/15

That was all of it. In and out. Looking forward to starting the new program next week. Stay tuned for that.

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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)

• Zane Geeting, Training Update 1/15/2019 - January 15, 2019
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• Zane Geeting, Last 3 Off Season Training Sessions - November 6, 2018