
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.

Zane Geeting

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