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2016-17 Two by Two Powerlifting Training Plan

Pre-Contest Routine, Weeks 1-6 of 12

by Gary F. Zeolla


These workout logs are continued from 2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 7-10 of 10.


Stats:
Age: 55.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, IPA PA States, March 4, 2017 in York, PA.

Notations:
330/6 – Pounds/Reps (all weights are in pounds).
[45/15] – Warm-up sets are in brackets.
(7,5,3) – Target reps for the work sets are in parentheses.
! – Sets marked with an exclamation point are new 50s PRs.
^ – Sets marked with a caret tied 50s PRs.
* – Items marked with an asterisk did not go as planned.
1:58 – hours : minutes (workout times include set-up, warm-up, lifting, stretching, and clean-up).

Gear as indicated; if not indicated, then completely raw (no supportive gear).


2016-17 Mid-Training Plan Plans

2016-17 Mid-Training Plan Plans is a new article. It details my revised plans at the halfway point of my 2016-17 Powerlifting Training Plan.


Week 1 of 12 (Week A)

Bodyweight: 121.8 pounds.

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Bench Assistance

Wednesday – 11/30/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar (benches and rows).

Wide Grip Decline Bench: [MG: 45/15, WG: 45/10, 65/9; 80/7, 92/5] (8,6,4,2) add gear: *102/8, 110/8, 115/6, 120/4, 125/2

Dip Bar Dips (straight): [0/9, 15/7, 25/5] (8,6,4,2) add wrist wraps: 27/8, 30/6, 32/4, 35/2

Medium Grip Barbell Rows: [50/8, 70/6] (9,7,5,3) 75/9, 80/7, 85/5, 90/3

Speed MG Barbell Rows: (9,7,5,3) 45/9, 47/7, 50/5, 52/3, 55/1 (test)

Stretching: ~5 minutes

Workout time: 1:37

I started too light on the WG Declines and thus did an extra set. I usually do dips leaning forward with my elbows out, but here I am doing them more straight up and down with my elbows in to emphasize the triceps. But that form difference made the lift much hard than I expected. I thus had to drop my planned weights and to increase less between sets. And even then, in the video, I am not staying as straight as I would like, but at least I’m not leaning forward as much as I do when emphasizing the pecs, and my depth is good.

The speed rows felt food. The last set was a test to see if doing just one rep on speed work would feel okay. It did. See the “Update” on my reps at Mid-Training Plan Plans for details.

The changes to this workout worked in terms of shortening the workout.

Video

I was concentrating so much on the changes to this workout that I kept forgetting to start the video, so I only recorded a couple of sets.

Music: Pandora – Christian Rock

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Squats

Thursday – 12/1/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots.

Bar: Heavy Duty Power Bar.

Pause Squats: [--/Reg: 15, 65/10, 125/9, Pause: 155/7, 185/5] (8,6,4,2) add gear: 205/8, 215/6, 225/4, 235/2

Chain Squats (chain setup weight 90 pounds, which is included in the indicated weights):

[chains: 135/9, 175/7, 215/5] (8,6,4,2) add gear: 240/8, 252/6, 265/4, 277/2

Speed Chain Squats: (8,6,4,2) 145/8, 152/6, 160/4, 167/2

Stretching: ~5 minutes

Workout time: 1:50

I was rather tired after this workout with doing the extra high rep work set, but hopefully I will get used to it.

Video

Music:  Pandora – Disciple Radio
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Benches

Sunday – 12/4/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 70/9, pause: 90/7, 107/5] (8,6,4,2) add gear: 120/8, 125/6, 130/4, 137/2

Chain Benches (chain setup weight 40 pounds, which is included in the indicated weights):

[chains: 85/9, 100/7, 115/5] (8,6,4,2) add gear: 130/8, 137/6, 145/4, 152/2

Speed Chain Benches: (8,6,4,2) 90/8, 95/6, 100/4, 105/2

Wide Grip Curl Bar Rows: [50/8, 75/6] add wrist wraps: (8,6,4,2) 85/8, 90/6, 95/4, 100/4*

Stretching: ~5 minutes

Workout time: 1:54

The weights were a bit too light for the first, third, and fourth exercises, and too heavy for a backoff workout for the second. But I will adjust them as need be for next time.

Video

Music: Pandora – Fireflight Radio, then Petra Rock Block CD when my tablet died.

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Deadlifts

Monday – 12/5/16

Gear: Crain power belt; APT: knee sleeves, wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 195/7, 255/5] (8,6,4,2) add gear: 285/8, 300/6, 315/4, 330/2

Sumo Chain Deadlifts (chain setup weight 90 pounds, which is included in the indicated weights):

[135/9, chains: 225/7, add gear: 270/5] (8,6,4,2) 300/8, 315/6, 330/4, 345/2

Sumo Speed Chain Deadlifts: (8,6,4,2) 225/8, 230/6, 235/4, 240/2

Hand Gripper (paused reps): (14,12,10,8)

Stretching: ~5 minutes

Workout time: 1:49

A good workout.

Video 1

Video 2

Music:  Pandora – Holy Soldier Radio 

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Morning Workouts

Rotation 1, Week A; Day 1

Wednesday – 11/30/16

Heavy Bag: 10 minutes

Rotator Cuff: Shoulder Horn (alternate arms): [2.5/11] (16,14,12) 4.75/16, 5.0/14, 5.25/12

Abs: Decline Sit-ups: [2.5/9] (14,12,10,8) 11.25/14, 12.5/12, 13.75/10, 15/8

Workout Time: 0:35

 

Rotation 1, Week A; Day 2

Thursday – 12/1/16

Step-ups: 10:00

Standing Dumbbell Calves: [20/9] (14,12,10,8) 30/14, 31.5/12, 32.5/10, 34/8

Workout Time: 0:28

 

Rotation 1, Week A; Day 3

Sunday – 12/4/16

Heavy Bag: 11 minutes

Rotator Cuff: Lying on side: [2.5/11] (16,14,12) 4.75/16, 5.0/14, 5.25/12

Abs: Dip Bar Leg Raises: [--/10] (10,10,10) 4s/10, 4s/10, 4s/10

Workout Time: 0:33

I wasn't pausing at the top and bottom of the RC exercise like I should, as it felt a bit heavy. Next time I will lower the weights slightly and try to do them right.

I have another idea on how to handle my reps for my exercises with ankle weights that I think will work better. I will try it the next time I use them.

 

Rotation 1, Week A; Day 4

Monday – 12/5/16

Jump Rope: 2:30

Adductors/ Abductors (1 leg at a time): [--/11] (15,10,10) 2s/15, 4s/10, 4s10

Standing Leg Curls (alternate legs): [--/11] (15,10,10) 2s/15, 4s/10, 4s10

Workout Time: 0:28

The reps plan of one higher (15-20) reps set then two lower (10-15) reps sets for ankle weights exercises used here worked very well, so I will stick with it.


Week 2 of 12 (Week B)

 

Bodyweight: 121.0 pounds.

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Bench Assistance

Wednesday – 12/7/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [50/15, 75/9, 100/7, 122/5] (8,6,4,2) add gear: 137/8, 145/6, 152/4, 160/2

Rings Dips (leaning): [Bars: --/9, 20/7, Rings: --/5] (8,6,4,2) add wrist wraps --/8, 2.5/6, 5.0/4, 7.5/4*, 10/2

Close Grip Barbell Rows: [50/8, 70/6] (8,6,4,2) 80/8, 85/6, 90/4, 95/2

Speed Close Grip Barbell Rows: (8,6,4,2) 45/8, 47/6, 50/6*, 55/4, 60/2

Stretching: ~5 minutes

Workout time: 1:42

A good workout. I started too light on two of the exercises, so I did a couple of extra reps then an extra set. the rings dips felt better as I went along. I’m thinking the warmups on bars did not work, so I will just warmup with rings next time.

Video

Music: Pandora – Petra Radio

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Squats

Thursday – 12/8/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots/

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/15, 65/10, 135/9, 170/7, 202/5] (8,6,4,2) add gear: 225/8, 237/6, 250/4, 262/2

Manta Ray (high bar, close stance) Squats: [*135/9, 155/7, 175/5] (8,6,4,2) add gear: 195/8, 205/6, 215/4, 225/2

Manta Ray Speed Squats: (8,6,4,2) 65/8, 75/6, 85/4, 95/2

Stretching: ~5 minutes

Workout time: 1:54

As indicated on my Mid-Training Plan Plans page, I will be training squats with sleeves for most of this routine, but I will switch to wraps for my last couple of squat workouts pre-contest, then use wraps at the contest.

That said; squats with sleeves went well. But then with my first warmup set of Manta Ray squats, I could tell I my planned weights were too heavy. That was because I had failed to account for having done them first in my routine last time and had based my starting weights on those weights. I thus lowered the weights slightly for the rest of my warmup sets and my work sets, and that gave me the right intensity.

Then I was going to go back to my regular stance for the speed work, but it just did not feel good after the close stance squats, so I switched back to the Manta Ray and did them that way. But I had already rearranged things for regular squats and had to reset them for Mantra Ray squats, and that got me behind and added about ten minutes to my workout time.

Video

Music: Pandora – Jonah 33

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Benches

Sunday – 12/11/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 75/9, 100/7, 117/5] (8,6,4,2) add gear: 132/8, 140/6, 147/4, 155/2

Close Grip Benches: [70/9, 90/7, 110/5] (8,6,4,2) add gear: 125/8, 130/6, 135/4, 142/2

Speed Close Grip Benches: (8,6,4,2) 65/8, 70/6, 75/4, 80/2

Dumbbell Underhand Rows: [30/9, 40/7, 50/5] (8,6,4,2) 55/8, 57/6, 60/4, 62/2

Stretching: ~5 minutes

Workout time: 1:41

Benches and CGBPs went as planned. I was then planning on doing speed push-ups, but I just couldn’t bring myself to get down on the cold floor. I thus took a tip from my squat workout and did speed CGBPs, and they felt good, just like the close stance squats did.

Video

Music: Pandora – Family Force 5

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Deadlifts

Monday – 12/12/16

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 200/7, 265/5] (8,6,4,2) add gear: 295/8, 310/6, 325/4, 342/2

Conv Deficit Deadlifts: [135/9, 180/7, 225/5] (8,6,4,2) add gear: 250/8, 265/6, 280/4, 295/2

Jump Deadlifts: [45/6] (8,6,4,2) 60/8, 65/6, 70/4, 75/2

Hand Gripper (holds):

Stretching: ~5 minutes

Workout time: 1:46

Deadlifts felt really good.

Video

Music: Pandora – Red Radio

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Morning Workouts

Rotation 1, Week B; Day 1

Wednesday – 12/7/16

Heavy Bag: 12:00 (minutes : seconds)

Rotator Cuff: Lying, up: [2.5/11] (16,14,12) 5.25/16, 5.5/14, 5.75/12

Abs: Crunch-Side Bend Combo: [2.5/9] (14,12,10,8) 10/14, 11.25/12, 12.5/10, 13.75/8

Workout Time: 0:38 (hours : minutes)

 

Rotation 1, Week B; Day 2    

Thursday – 12/8/16

Step-ups: 11:00

Sitting Barbell Calves [135/11] (14, 12,10,8) 160/14, 167/12, 175/10, 182/8

Workout Time: 0:33

 

Rotation 1, Week B; Day 3

Sunday - 12/11/16

Heavy Bag: 13:00

Rotator Cuff:  Lying, out: [2.5/11] (16,14,12) 5.0/16, 5.25/14, 5.5/12

Abs: Twisting Leg Raises: (10,10) 10, 10

Workout Time: 0:31

 

Rotation 1, Week B; Day 4

Monday – 12/12/16

Jump Rope: 2:45

Adductors/ Abductors (alternate legs): [--/11] (15, 12, 12) 2s/15, 4s/12, 4s/12

Lying Leg Curls (one leg at a time): [1.25/11] 2.5/14, 2.75/12, 3.0/10, 3.25/8

Workout Time: 0:29


Week 3 of 12 (Week A)

Bodyweight: 122.5 pounds.

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Bench Assistance

Wednesday – 12/14/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar (benches and rows).

Wide Grip Decline Bench: [MG: 45/15, WG: 45/10, 70/9; 90/7, 107/5] (8,6,4,2) add gear: *120/8, 125/8, 132/6, 140/4, 147/2

Dip Bar Dips (straight): [0/9, 15/7, 25/5] (8,6,4,2) add wrist wraps: 30/8, 35/6, 40/4, 45/2

Medium Grip Barbell Rows: [45/9, 60/7, 70/5] (8,6,4,2) 80/8, 85/6, 90/4, 95/2

Speed MG Barbell Rows: (8,6,4,2) 50/8, 55/6, 60/4, 65/2

Stretching: ~5 minutes

Workout time: 1:47

I was supposed to get back into harder training with this workout, but it didn’t quite work out that way. I still started too light on the WG declines. I thus did an extra set and increased by more than I had planned between sets, but they still were not that difficult. I think what happened is the last time I did them, which is the only other time I did so, I did them second in my workout, and I didn’t account for how much more difficult that makes an exercise when I initially chose my weights for doing them first. But by my next workout, I should have the weights and thus intensity about right.

Then on the dips, after going lighter than I had planned last time to get used to the new form, I still wasn’t going very hard this time.

Video

Music: Pandora – Rez Band Radio

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Squats

Thursday – 12/15/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: NEW Dexter boots (size 6-1/2, wide).

Bar: Heavy Duty Power Bar.

Sting Ray (front, medium/regular stance) Squats: [--/15, 55/10, 80/9, 100/7, 120/5] (8,6,4,2) add gear: 135/8, 142/6, 150/4, 157/2

Chain Squats (chain setup weight 90 pounds, which is included in the indicated weights):

[chains: 135/9, 180/7, 225/5] (8,6,4,2) add gear: 252/8, 265/6, 280/4, 295/2

Speed Chain Squats: (8,6,4,2) 152/8, 160/6, 167/4, 175/2

Stretching: ~5 minutes

Workout time: 1:51

I didn’t like the pause squats I did last time, so I switched to Sting Ray (front) squats. In my Pre-Contest Routine, I did them with a close stance, so I am doing them with my regular (medium) stance for this routine.

For this workout, I tried out my new Dexter boots. They are similar to my previous boots and were bought at the same place, but they seem a bit nicer. However, they were a bit too big, so I had to return them. The store I bought them at didn’t have them in a smaller size, but Amazon did.

Video

Music:  Pandora – Disciple Radio
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Benches

Sunday – 12/18/16 

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 75/9, pause: 95/7, 112/5] (8,6,4,2) add gear: 125/8, 132/6, 140/4, 147/2

Chain Benches (chain setup weight 40 pounds, which is included in the indicated weights):

[chains: 85/9, 105/7, 122/5] (8,6,4,2) add gear: 137/8, 145/6, 152/4, 160/2

Speed Chain Benches: (8,6,4,2) 95/8, 100/6, 105/4, 110/2

Wide Grip Curl Bar Rows: [45/9, 65/7, 80/5] add wrist wraps: (8,6,4,2) 90/8, 95/6, 100/4, 105/2

Stretching: ~5 minutes

Workout time: 1:53

A very good workout.

Video

Music: Pandora – Christian  Rock Radio

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Deadlifts

Monday – 12/19/16

Gear: Crain power belt; APT: knee sleeves, wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 205/7, 270/5] (8,6,4,2) add gear: 300/8, 315/6, 330/4, 345/2

Sumo Chain Deadlifts (chain setup weight 90 pounds, which is included in the indicated weights):

[135/9, chains: 225/7, add gear: *270/5, 295/3] (8,6,4,2) 315/8, 330/6, 345/4, 360/2

Sumo Speed Chain Deadlifts: (8,6,4,2) 225/8, 232/6, 240/4, 247/2

Hand Gripper (paused reps): (14,12,10,8) 1.0 turn to start

Stretching: ~5 minutes

Workout time: 1:59

I forgot to update my warmup weights for the first exercise, so I had to do an extra warmup. But otherwise, a very good workout.

Video

Music:  Pandora – Petra Radio

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Morning Workouts

Rotation 2, Week A; Day 1

Wednesday – 12/14/16

Heavy Bag: 14 minutes

Rotator Cuff: Shoulder Horn (alternate arms): [3.0/11] (16,14,12) 5.0/16, 5.25/14, 5.5/12

Abs: Decline Sit-ups: [2.5/9] (14,12,10,8) 12.5/14, 13.75/12, 15/10, 16.75/8

Workout Time: 0:39

 

Rotation 2, Week A; Day 2

Thursday – 12/15/16

Step-ups: 12:00

Standing Dumbbell Calves: [22.5/9] (14,12,10,8) 32.5/14, 32.5/12, 34/10, 35/8

Workout Time: 0:28

 

Rotation 2, Week A; Day 3

Sunday – 12/18/16

Heavy Bag: 11 minutes

Rotator Cuff: Lying on side: [2.5/11] (16,14,12) 4.5/16, 4.75.0/14, 5.0/12

Abs: Dip Bar Leg Raises: [--/10] (20,15,15) 2s/20, 4s/15, 4s/15

Workout Time: 0:41

 

Rotation 2, Week A; Day 4

Monday – 12/19/16

Jump Rope: 3:00

Adductors/ Abductors (one leg at a time): [--/11] (18,13,13) 2s/18, 4s/13, 4s13

Standing Leg Curls (alternate legs): [--/11] (18,13,13) 2s/18, 4s/13, 4s13

Workout Time: 0:33


Christmas Presents 2016

Christmas Presents 2016 is a new page. It contains pictures of me with my weightlifting related and Christian related Christmas presents for 2016.


 

Week 4 of 12 (Week B)

Week 4 of 12 (Week B) of Pre-Contest Routine of 2016-17 Two by Two Training Plan

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Bodyweight: 122.0 pounds.
Body Fat: 12.5%, 15.1 pounds.
LBM: 106.9 pounds.
Waist: 32-5/8”.
______________________________

I sent in my entry form and received the confirmation for IPA PA States March 4, 2017. I also made hotel reservations. Thus God willing, I am going. May the LORD be with me as I prepare for this powerlifting contest.
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Bench Assistance

Wednesday – 12/21/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [50/15, 80/9, 105/7, 130/5] (8,6,4,2) add gear: 145/8, 152/6, 160/4, 167/2

Rings Dips (leaning): [--/8, 1.25/6, 2.5/4] (8,6,4,2) add wrist wraps 5.0/8, 7.5/6, 10.0/4, 12.5/2

Close Grip Barbell Rows: [45/9, 60/7, 75/5] (8,6,4,2) 85/8, 90/6, 95/4, 100/2

Speed Close Grip Barbell Rows: (8,6,4,2) 50/8, 55/6, 60/4, 65/2

Stretching: ~5 minutes

Workout time: 1:48

It worked better not using bars initially to warm up for the rings dips, even though the warmup sets felt so hard I did less reps than planned, as I was better prepared for my first work set.

Video

Music: Pandora – Creed Radio

______________________________

Squats

Thursday – 12/22/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/15, 65/10, 135/9, 175/7, 215/5] (8,6,4,2) add gear: 237/8, 250/6, 262/4, 275/2

Manta Ray (high bar, close stance) Squats: [125/9, 155/7, 185/5] (8,6,4,2) add gear: 205/8, 215/6, 225/4, 237/2

Manta Ray Speed Squats: (8,6,4,2) 75/8, 85/6, 90/4, 95/2

Stretching: ~5 minutes

Workout time: 1:53

I felt off for this workout. I was even getting lightheaded, but I still got all of my planned reps. My new boots worked out just fine, so I am set with all of my lifting shoes for quite some time.

Video

Music: Pandora – Creed Radio

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Benches

Saturday – 12/24/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar. 

Benches: [50/15, 75/9, 100/7, 125/5] (8,6,4,2) add gear: 140/8, 147/5*, 155/3*, 165/2

Close Grip Benches: [70/9, 95/7, 117/5] (8,6,4,2) add gear: 130/8, 135/5*, 140/4, 147/2

Speed Close Grip Benches: (8,6,4,2) 70/8, 75/6, 80/4, 85/2

Dumbbell Underhand Rows: [30/9, 40/7, 50/5] (8,6,4,2) 57/8, 60/6, 62/4, 66.5/2

Stretching: ~5 minutes

Workout time: 1:49

I lifted Christmas Eve so I could be off in the afternoon on Christmas Day so I could attend my family’s get-together.

That said, this was a bit of a strange workout. I didn’t try the final planned rep of three sets, as the previous rep was very hard. But then the last set of both of my main exercises were with strength to spare. But that top set is the most important, so I’ll take it. But it does leave me ion a bit of a quandary as to what weights and planned reps to use next time. The same goes for the final set of rows, even though I increased the weights by a bit extra for it.

Video

Music: Pandora – Disciple Radio

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Deadlifts

Monday – 12/26/16

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 205/7, 275/5] (8,6,4,2) add gear: 305/8, 320/6, 337/4, 355/2

Conv Deficit Deadlifts: [135/9, 185/7, 235/5] (8,6,4,2) add gear: 260/8, 275/6, 290/4, 305/2

Speed Conv Deficit Deadlifts: (8,6,4,2) 135/8, 142/6, 150/4, 157/2

Hand Gripper (holds):

Stretching: ~5 minutes

Workout time: 1:58

This was a very good workout, except for taking a bit too long. But that was due to a couple of problems. First, as mentioned on the above “Christmas Presents” page, I had problems getting one of the old plate holders off to put the new one on. I first tried to do so when I finished with sumo deadlifts, as I had most of the plates off of the holder. I tried for a few minutes then put it on hold until after my workout.

Second, the problem with my right palm ripping came back at the end of my last deadlift workout, and I really struggled with it throughout this workout. I had to change the bandage between every work set. I tried not doing so a couple of times, but the bandage slipped, and the ripped part really hurt. I thus had to stop the set, put on a new bandage, and finish the set. You’ll see this in the video, and below are pics of my hand and of the pile of bandages and wrappers I had beside me by the end of the workout.

 

With running behind, rather than taking the time to change my shoes to do jump deadlifts, I did my speed work by doing the last exercise in a speed fashion. It felt good, so I will probably stick with doing so.

But despite all of that and the distraction of Christmas, this was a good workout and workout week. So far this routine I’ve only missed a couple of reps on benches, and that has been it. Everything otherwise is going according to plan.

Video

Music: Pandora – Skillet Radio

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Morning Workouts

Rotation 2, Week B; Day 1

Wednesday – 12/21/16

Heavy Bag: 15:00 (minutes : seconds)

Rotator Cuff: Lying, up: [3.0/11] (16,14,12) 5.5/16, 5.75/14, 6.0/12

Abs: Crunch-Side Bend Combo: [2.5/9] (14,12,10,8) 11.25/14, 12.5/12, 13.75/10, 15.0/8

Workout Time: 0:40 (hours : minutes)

 

Rotation 2, Week B; Day 2

Thursday – 12/22/16

Step-ups: 13:00

Sitting Barbell Calves [145/11] (14, 12,10,8) 167/14, 175/12, 182/10, 190/8

Workout Time: 0:32

 

Rotation 2, Week B; Day 3

Skipped

I should have done this working on Saturday morning, but I hadn’t decided yet at that time that I was going to lift in the afternoon. But it was probably for the best, as I was dragging in the morning and needed the break, but I felt fine by the afternoon.

 

Rotation 2, Week B; Day 4

Sunday – 12/25/16

Jump Rope: 2:45

Adductors/ Abductors (alternate legs): [--/11] (18, 14, 13) 2s/18, 4s/14, 4s/13

Lying Leg Curls (one leg at a time): [1.25/11] 2.5/14, 2.75/12, 3.0/10, 3.25/8

Workout Time: 0:33

I did this workout Christmas morning, so I could eat more at my brother’s house later. Also, I always feel off the morning after family get-togethers due to all of the allergen exposure, so doing this workout Christmas morning gave me the next morning off. And I did this workout rather than the previous one as I didn’t want to miss the rehab exercises for my hamstring and adductor.


Week 5 of 12 (Week A)

Bodyweight: 122.0 pounds.

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Bench Assistance

Thursday – 12/29/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar (benches and rows).

Wide Grip Decline Bench: [MG: 45/15, WG: 50/10, 75/9; 100/7, 120/5] (8,6,4,2) add gear: 135/8, 142/6, 150/4, 157/2

Dip Bar Dips (straight): [0/9, 15/7, 30/5] (8,6,4,2) add wrist wraps: 35/8, 40/6, 45/4, 52/2

Medium Grip Barbell Rows: [45/9, 60/7, 75/5] (8,6,4,2) 85/8, 90/6, 95/4, 100/2

Speed MG Barbell Rows: (8,6,4,2) 55/8, 60/6, 65/4, 70/2

Stretching: ~5 minutes

Workout time: 1:47

Due to a health difficulty, I couldn’t work out on Wednesday, so I moved this and the next workout back a day. And I’m glad I did as it went very well.

Video

Music: Pandora – Showdown Radio

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Squats

Friday – 12/30/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: NEW Dexter boots (size 6).

Bar: Heavy Duty Power Bar.

Sting Ray (front, medium/regular stance) Squats: [--/15, 55/10, 85/9, 110/7, 130/5] (8,6,4,2) add gear: 145/8, 152/6, 160/4, 167/2

Chain Squats (chain setup weight 90 pounds, which is included in the indicated weights):

[chains: 135/9, 185/7, 235/5] (8,6,4,2) add gear: 260/8, 275/6, 290/4, 305/2

Speed Chain Squats: (8,6,4,2) 155/8, 162/6, 170/4, 177/2

Stretching: ~5 minutes

Workout time: 1:48

Despite being distracted by work issue, an excellent workout.

Video 1

Video 2

Music:  Pandora – Christian Rock Radio
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New Year’s Day Benches

Sunday – 1/1/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 75/9, pause: 100/7, 120/5] (8,6,4,2) add gear: 132/8^, 140/6^, 147/4^, 155/2^

Chain Benches (chain setup weight 40 pounds, which is included in the indicated weights):

[chains: 85/9, 105/7, 122/5] *(8,6,4,2) add gear: 145/7, 152/4.9*, 155/3, 162/2*

Speed Chain Benches: (8,6,4,2) 100/8, 105/6, 110/4, 115/2

Wide Grip Curl Bar Rows: [45/9, 65/7, 80/5] add wrist wraps: *(8,6,4,2) 95/7, 100/5, 105/3, 110/1

Stretching: ~5 minutes

Workout time: 1:57

This was a strange workout. 3 count pause benches went great, tying 50s PRs. I got my planned reps, even with increasing my work set weights by 7.5 pounds from last time. I planned on doing the same for chain benches, but the first set was very tough. I barely got the seventh rep, barely being able to lock out my right arm, and it left me very winded, just like my final attempt at my last contest.

At that point, I knew I’d need to readjust and plan on 7,5,3,1 reps, which is fine and within my planned reps. But I should have also dropped the weights some, at least by 2-1/2 pounds. By not doing so, I again really struggled to lock out my right arm on the second set, and in trying to do so, my left arm did not get locked out. As a result, I was able to rack the bar on the right side but not the left and had to dump the left side of the bar onto the safety bar. But at least it was easy to pick up back onto the rack.

At that point I wised up and dropped the planned weights by five pounds for the next two sets. I got the next set with a bit of strength to spare and the final on so easy I did two reps. If I had only increased by five pounds from last time at the start, things might have gone as planned, or at least dropped by 2-1/2 pounds for the rest of the sets after the first set. But it is hard to estimate things sometimes, and I am a bit of a quandary as to what weights and planned repos to use next time.

Then on rows, I went up by five pounds from last time, but only got seven reps on the first set. I then readjusted again and planned on 7,5,3,1 reps and got them without too much problem. But that is why I use a range for my reps, as I cannot always know in advance exactly how many reps I will be able to get.

Video

I wish I had been recording the second set of chain benches, as I would have like to see exactly what happened. But you see me having to slid the bar before my next set after dumping and rerack it for that set.

Music: Pandora – Jonah 33 Radio

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Deadlifts

Monday – 1/2/17

Gear: Crain power belt; APT: knee sleeves, wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 210/7, 285/5] *(8,6,4,2) add gear: 315/7, 330/5, 345/3, 360/1

Sumo Chain Deadlifts (chain setup weight 90 pounds, which is included in the indicated weights):

[135/9, chains: 225/7, 300/5] (8,6,4,2) add gear: 3308, 345/6, 360/4, 377/2

Sumo Speed Chain Deadlifts: (8,6,4,2) 225/8, 235/6, 245/4, 255/2

Hand Gripper (paused reps): (14,12,10,8) 1.0 turn to start

Stretching: ~5 minutes

Workout time: 2:02*

Conv deadlifts did not go well, but then sumo chain deadlifts went very well. I’ll see if that is significant when I do regular sumos next week.

On a good note, my hand mostly healed between workouts. It was not ripping this workout. But I was trying to hold the bar a bit lower, more on the fleshly part above the fingers than in the palm. That worked, but it did hurt some, but I’ll get used to it.

 

Video

Music:  Pandora – Red Radio

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Morning Workouts

Rotation 3, Week A; Day 1

Thursday – 12/29/16

Heavy Bag: 14 minutes

Rotator Cuff: Shoulder Horn (alternate arms): [3.0/11] (16,14,12) 5.25/16^, 5.5/14^, 5.75/12^

Abs: Decline Sit-ups: [2.5/9] (14,12,10,8) 13.75/14^, 15.0/12^, 16.75/10^, 17.5/8^

Workout Time: 0:42

 

Rotation 3, Week A; Day 2

Friday – 12/30/16

Step-ups: 14:00

Standing Dumbbell Calves: [22.5/9] (14,12,10,8) 30.0/14, 32.5/12, 35/10, 37.5/8

Workout Time: 0:33

 

Rotation 3, Week A; Day 3

Sunday – 1/1/17

Heavy Bag: 15 minutes

Rotator Cuff: Lying on side: [2.75/11] (16,14,12) 4.75/16, 5.0.0/14, 5.25/12

Abs: Dip Bar Leg Raises: [--/10] (15,10,10) 3s/15, 6s/10, 6s/10

Workout Time: 0:40

 

Rotation 3, Week A; Day 4

Monday – 1/2/17

Jump Rope: 3:30

Adductors/ Abductors (one leg at a time): [--/11] (18,13,13) 2s/18, 4s/13, 4s13

Standing Leg Curls (alternate legs): [--/11] (18,13,13) 2s/18, 4s/13, 4s13

Workout Time: 0:32

 I forgot to update my log for this workout, so I just repeated what I did last time.


Week 6 of 12 (Week B)

Bodyweight: 121.8 pounds.

______________________________

 

Wednesday – 1/4/17
OFF 

This was my planned extra day off. I’ll have one more planned extra day off in a month, then not again until the week of my next contest.

______________________________

Bench Assistance

Thursday – 1/5/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [50/15, 85/9, 115/7, 137/5] *(8,6,4,2) add gear: 152/7, 160/5, 167/3, 175/1

Close Grip Presses: [45/9, 50/7, 55/5] (8,6,4,2) add gear: 60/8, 65/6, 70/4, 75/2

Medium Grip Barbell Rows: [45/9, 65/7, *85/5] *(8,6,4,2) 90/7, 95/5, 100/3, 105/2

Reverse BB Curls: (12,10,8,6) [45/12] 50/12, 52/10, 55/8, 57/6

Stretching: ~5 minutes

Workout time: 1:56

I barely got the seventh rep of declines and stopped there. I thus changed my planned reps to 7,5,3,1. I got those new planned reps. But afterwards, my pecs were so pumped I couldn’t see doing another pec exercise and decided to do presses instead of my planned dips. But thinking ahead, I did them with a close grip to see how that felt. In this way, I will be able to do them with my regular/ medium grip Week A.

Then ditto about reps on declines for rows, except I did two reps on the last set.

I had previously planned doing curls/ reverse curls instead of speed rows. I will post more about all of this later.

Video 1

Video 2

Music: Pandora – Stryper Radio

______________________________

Squats

Saturday – 1/8/17

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/15, 65/10, 135/9, 170/7, 205/5, add gear: 240/3] (5,3,1) 260/5, 272/3, 285/1

Manta Ray (high bar, close stance) Squats: [125/9, 150/7, 170/5] (9,7,5) add gear: 205/9, 215/7, 225/5

Manta Ray Speed Squats: (8,6,4) 85/8, 90/6, 95/4

Stretching: ~5 minutes

Workout time: 1:49

On Friday, something broke in my home, and I spent much of the day trying to fix it. I finally got it, but it was a lot of work, frustration, and allergen exposure that left me feeling terrible the rest of that day and on Saturday. By Sunday I was feeling better and thought I would be good to go for this workout, but once started warming up, I could tell I was still not feeling quitter right.

As such, rather than my regular workout, I experimented with what would be a new training plan for later. That worked out in terms of helping me figure out what I would need to do if I use that new plan, but the workout itself did not go that well. As a result, I am off track for my goals for squats for my next contest.

Video

Music: Pandora – Creed Radio

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Benches

Monday – 1/9/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 8/9, 105/7, 130/5] *(8,6,4,2) add gear: 145/6, 152/4, 160/2

Close Grip Benches: [70/9, 90/7, 110/5, add gear: 125/3] *(6,4,2) 140/5, 147/3, 155/1

Speed Close Grip Benches: *(8,6,4,2) 75/8

Speed Benches: [55/5] (8,6,4) 75/8, 80/5, 85/4

Dumbbell Underhand Rows: [30/9, 40/7, *50/5] (8,6,4) 60/8, 62/6, 65/4

Stretching: ~5 minutes

Workout time: 1:523

Still not feeling quite right after a sleepless night, and this workout showed it. The first set of benches was supposed to be for 7-8 reps, but I only got six reps. It was then that I realized I had been overtraining, probably due to adding the fourth, high rep work set. I thus readjusted from there and planed on just two more sets, giving my previously normal 3 x 6,4,2.

Then on CGBPs, I planned on doing three sets, but I wasn’t sure if I should drop my planned weights or not. I didn’t, and only got 5,3,1 reps. But that is within my planned reps, so no problem.

I will post shortly about the change from speed CGBPs to speed benches.

Then on DB rows, I forgot to adjust my warmup weights and felt it on the first set, but the next two went okay. I had previously planned on only doing three sets for them.

All in all, a bad workout but at least an instructive one. I will post shortly about changes I am making in light of these revelations.

With all of the problems in the workout I kept messing up recording, ending up with two videos and not recording as much as usual.

Video 1

Video 2

Music: Pandora – Rez Band Radio

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Deadlifts

Wednesday – 1/11/17

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 195/7, 250/5, add gear: 300/3] (6,4,2) 330/6, 347/4, 365/1*

Conv Deficit Deadlifts: [135/9, 185/7, 225/5, add gear: 257/3] (6,4,2) 285/6, 300/4, 315/2

Speed Deadlifts: (8,6,4,2) [135/5] 145/8, 152/6, 160/4

Hand Gripper (holds):

Stretching: ~5 minutes

Workout time: 1:46

I felt mostly back to normal for this workout and it went well, except for not attempting the planned second rep on the final set of sumos.

Video

Music: Pandora – Holy Soldier Radio

______________________________

Morning Workouts

Thursday – 1/5/17

Rotation 3, Week B; Day 1

Heavy Bag: 15:00 (minutes : seconds)

Rotator Cuff: Lying, up: [3.5/11] (16,14,12) 5.75/16^, 6.0/14^, 6.25/12^

Abs: Crunch-Side Bend Combo: [2.5/9] (14,12,10,8) 12.5/14^, 13.75/12^, 15/10^, 16.25/8^

Workout Time: 0:43* (hours : minutes)

 

Rotation 3, Week B; Day 2

Sunday – 1/8/17

Step-ups: 15:00

Sitting Barbell Calves [145/11] (14, 12,10) 175/14, 185/12, 195/10

Workout Time: 0:34

 

Rotation 3, Week B; Day 3

Monday – 1/9/17

Heavy Bag: 14:00

Rotator Cuff:  Lying, out: [2.5/11] (16,14) 5.25/16!, 5.5/12!

Abs: Twisting Leg Raises: (12,12) 12, 12

Workout Time: 0:32

 

Rotation 3, Week B; Day 4

Wednesday – 1/11/17

Jump Rope: 3:45

Adductors/ Abductors (alternate legs): [--/11] (20, 15) 2s/20, 4s/15

Lying Leg Curls (one leg at a time): [1.25/11] 2.75/14, 3.0/12, 3.25/10

Workout Time: 0:30


These workout logs are continued at: 2016-17 Two by Two Powerlifting Training Plan; Pre-Contest Routine, Weeks 7-12 of 12.


2016-17 Two by Two Powerlifting Training Plan; Pre-Contest Routine, Weeks 1-6 of 12. Copyright 2016 by Gary F. Zeolla.

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