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2016-17 Two by Two Powerlifting Training Plan

Pre-Contest Routine, Weeks 7-12 of 12

by Gary F. Zeolla


These workout logs are continued from 2016-17 Two by Two Powerlifting Training Plan; Pre-Contest Routine, Weeks 1-6 of 12.


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 Routine Changes

2016-17 Mid-Training Routine Changes details changes I am making to my training plan to try to correct mistakes I made, which led to being overtrained and got me off track for my goals for my powerlifting contest in March.


Week 7 of 12 (Week A)

Bodyweight: 122.0 pounds.

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Bench Assistance

Thursday – 1/12/17

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, 80/9; 100/7, 115/5, add gear: 130/3] (7,5,3) 145/7, 152/5, 160/3

Medium Grip Presses: [45/9, 52/7, 60/5, add gear: 65/3] (7,5,3) 70/7, 75/5, 80/3

Close Grip Barbell Rows: [45/9, 65/7, 80/5] (8,6,4) 90/8, 95/6, 100/4

Curl Bar Curls: [40/9] (12,10,8) add wrist wraps: 45/12, 47/10, 50/8

Stretching: ~5 minutes

Workout time: 1:46

This workout went very well, but I was dragging by the end of it. I guess I’m still suffering a bit from being overtrained. Here’s praying I’m fully recovered by Sunday.

Video

Music: Pandora – Skillet Radio

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OFF

Sunday – 1/15/17

This was the unplanned extra day off discussed in the above “Changes” article.

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Squats

Monday – 1/16/17

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves (chain squats only).

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Raw Squats: [--/15, 65/10, 135/9, 175/7, 210/5] (9,7,5) 225/9, 237/7, 250/3*

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

[chains: 135/9, 185/7, 230/5, add gear: 260/3] (5,3,1) *275/5, 295/3, 310/1

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

Stretching: ~5 minutes

Workout time: 1:58

For comments on this workout, see the “Update” at the end of the Changes article. But here, I misloaded on the first set of chain squats. It was supposed to be 285. But that was for the best as the set was hard as it was. I then readjusted for the next two sets, and then went well.

Video

I was so focused on what to do with this workout that I forgot to recorded squats, so I recorded all three sets of chain squats.

Music:  Pandora – Skillet Radio
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Benches

Wednesday – 1/18/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 80/9, pause: 100/7, 115/5] (5,3,1) add gear: 145/5^, 152/3^, 160/1^

Benches: [80/9, 100/7, 120/5] (8,6,4) add gear: 135/7*, 140/6, 145/4

Speed Benches: (8,6,4) 85/8, 90/6, 95/4

Wide Grip Curl Bar Rows: [45/9, 65/7, 85/5] add wrist wraps: (8,6,4) 95/7*, 100/5*, 105/3*

Stretching: ~5 minutes

Workout time: 1:45

Pause benches are going very well. But doing benches for high reps here did not work out. Again, see the above-mentioned Update for details. But here, the rows also did not go well. I’m not sure what the problem is there.

Video

Music: Pandora – Christian Rock Radio

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Deadlifts

Thursday – 1/19/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 195/7, 250/5, add gear:297/3] (6,4,2) 330/6, 345/4, 360/2

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

[135/9, chains: 225/7, 280/5, add gear: *330/3] (6,4,2) 355/6!, 372/4!, 387/2!

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

Hand Gripper (holds; turns/secs): [0/9] (12,10,8) 1.5/12, 2.0/10, 2.5/8

Stretching: ~5 minutes

Workout time: 1:56

Again, see the above-mentioned Update for details on this workout. But here, I wrote the weight down wrong for my final warmup set for chain deadlifts. That scared me a bit, as it felt too heavy when I did it. Then I realized my mistake.

Video

Music:  Pandora – Red Radio

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Morning Workouts

Rotation 4, Week A; Day 1

Thursday – 1/12/17

Heavy Bag: 15:00

Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11] (16,14) 5.5/16!, 5.75/14!

Abs: Decline Sit-ups: [7.5/9] (14,12,10) 15.0/14!, 16.25/12!, 17.5/10!

Workout Time: 0:40

 

Rotation 4, Week A; Day 2

Monday – 1/16/17

Step-ups: 15:00

Standing Dumbbell Calves: [22.5/9] (16,14,12) 27.5/16, 32.5/14, 35/12

Workout Time: 0:34

 I messed up the weights and went too heavy on the last two sets, but somehow, I still got my planned reps.

 

Rotation 4, Week A; Day 3

Wednesday – 1/18/17

Heavy Bag: 15 minutes

Rotator Cuff: Lying on side: [3.0/11] (16,14) 5.0/16, 5.25/14

Abs: Dip Bar Leg Raises: [--/10] (18,15) 3s/20, 6s/10, *4s/15

Workout Time: 0:39

 

Rotation 4, Week A; Day 4

Thursday – 1/19/17

Jump Rope: 4:00

Adductors/ Abductors (one leg at a time): [--/11] (20,15) 2s/20, 4s/15

Standing Leg Curls (alternate legs): [--/11] (20,15) 2s/20, 4s/15

Workout Time: 0:32


Week 8 of 12 (Week B)

Bodyweight: 121.4 pounds.

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Bench Assistance

Sunday – 1/22/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [50/15, 85/9, 105/7, 125/5, add gear: 140/3] (6,4,2) 160/5*, 167/3*, 175/1*

Close Grip Presses: [45/9, 52/7, 60/5, add gear: 65/3] (6,4,2) 70/6, 75/4, 80/2

Medium Grip Barbell Rows: [45/9, 65/7, 80/5] (8,6,4) 90/8, 95/6, 100/4

Reverse BB Curls: (12,10,8) [45/9] 52/12, 55/10, 57/8

Stretching: ~5 minutes

Workout time: 1:49

I’m not sure what happened on declines, except that they didn’t feel good. But the rest of the workout went well and as planned.

Video

Music: Pandora – Showdown Radio

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Squats

Monday – 1/23/17

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: 235/3] (6,4,2) 255/6, 267/4, 280/2

Manta Ray (high bar, close stance) Squats: [125/9, 150/7, 170/5, add gear: 202/3] (6,4,2) 225/6, 237/4, 250/2

Speed Squats: [95/6] (8,6,4) 115/8, 120/6, sleeves: 125/4

Stretching: ~5 minutes

Workout time: 1:52

For comments on this workout, see the “Second Update” to my Changes article.

Video

Music: Pandora – X-Sinner Radio

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Benches

Wednesday – 1/25/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 85/9, 105/7, 120/5, add gear: 135/3] (5,3,1) 150/4*, 155/3, 160/2

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

Speed Benches: [65/5] (8,6,4) *85/8, 85/6, 90/4

Dumbbell Underhand Rows: [35/9, 45/7, 55/5] (8,6,4) 62/7*, 65/5*, 67/4

Stretching: ~5 minutes

Workout time: 1:53

For details on this workout, see the “Second Update” to my Changes article.

But here, I started too heavy have on speed benches, so I repeated the same weight for the second set. DB rows were still within my prescribed reps.

Video

Music: Pandora – Rez Band Radio

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Deadlifts

Thursday – 1/26/17

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

Shoes: Nike wrestling shoes, Adidas Title Run basketball shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 195/7, 250/5, add gear: 300/3] (6,4,2) 335/6, 352/3*, 365/2

Conv Deficit Deadlifts: [135/9, 185/7, 225/5, add gear: 265/3] (5,3,1) 295/5, 310/3, 325/1

Jump Deadlifts: (8,6,4) [45/5] 60/8, 65/6, 70/4

Hand Gripper (turns/reps): [0/9] (12, 10, 8) 1.5/12, 2.0/10, 2.5/8

Stretching: ~5 minutes

Workout time: 1:49

This was a very good workout. Just one missed rep, and that was probably due to increasing too much between sets.

Video

Music: Pandora – Rez Band Radio

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Morning Workouts

Rotation 4, Week B; Day 1

Sunday – 1/22/17

Heavy Bag: 15:00 (minutes : seconds)

Rotator Cuff: Lying, up: [3.75/11] (16,14) 6.0/16!, 6.25/14!

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

Workout Time: 0:34 (hours : minutes)

 

Rotation 4, Week B; Day 2

Monday – 1/23/17

Step-ups: 15:00

Sitting Barbell Calves [165/11] (14, 12,10) 185/14, 195/12, 205/10

Workout Time: 0:34

 

Rotation 4, Week B; Day 3

Wednesday – 1/25/17

Heavy Bag: 14:00

Rotator Cuff:  Lying, out: [3.0/11] (16,14) 5.5/16!, 5.75/14!

Abs: Twisting Leg Raises: (14,14) 14, 14

Workout Time: 0:35

 

Rotation 4, Week B; Day 4

Thursday – 1/26/17

Jump Rope: 4:15

Adductors/ Abductors (alternate legs): [2s/11] (15, 10) 4s/15, 6s/10^

Lying Leg Curls (one leg at a time): [1.5/11] 3.0/14, 3.25/12, 3.5/10

Workout Time: ?

 One tablet died and the other froze up causing this workout to take too long, but I have no idea how long as I forgot to check the time due to the frustration. But the workout itself went okay.


Starting an Exercise Program is a new article on my fitness website.

Diet Evaluation Logs - 2017 has been updated with January's numbers.


Week 9 of 12 (Week A)

Bodyweight: 120.8 pounds.

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Bench Assistance

Sunday – 1/29/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: *Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Incline Bench: [Dumbbells: 10s/15, MG: 45/9, WG: 45/9]

Seated Wide Grip Presses: [MG: 45/9, WG: 45/9, 50/7; 55/5, add gear: 60/3] (6,4,2) 65/6, 70/4, 75/2

Medium Grip Standing Presses: [45/9, 52/7, 60/5, add gear: 65/3] (6,4,2) 75/6, 80/4, 85/2

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

Curl Bar Curls: [40/9] (12,10,8) add wrist wraps: 47/12, 50/10, 52/8

Stretching: ~5 minutes

Workout time: 1:54

I will explain later why the change to Seated Presses. But here; with that change, I will wear my AdiPowers for my BA workouts, as they give a firmer footing than my Coleman sneakers.

Video

Music: Pandora – Stryper Radio

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Squats

Monday – 1/30/17

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves (chain squats only).

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

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

[bwt./15, 65/15, chains: 135/9, 185/7, 225/5, add gear: 260/3] (6,4,2) 285/6, 300/4, 315/2!

Sting Ray (front, close stance) Squats: [85/9, 110/7, add gear: 130/3*] (6,4,2) 145/6, 152/4, 160/2

Jump Squats: [45/6] (8,6,4) 65/8, 70/6, 75/4

Stretching: ~5 minutes

Workout time: 1:55

This workout took a bit too long due to making changes on the fly. I switched the order of the two main exercises and changed the speed exercise. That all necessitated figuring out and jotting down new weight as I was going along. But despite the distractions, a very good workout. I will explain later the reason for the changes.

Video

Music:  Pandora – Pillar Radio
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Benches

Wednesday – 2/1/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 80/9, pause: 100/7, 115/5, add gear:] (6,4,2) 145/4*, 150/3*, 155/2

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

[chains: 85/9, 110/7, 132/3] (6,4,2) add gear: 147/6, 155/4, 162/2

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

Wide Grip Curl Bar Rows: [45/9, 65/7, 85/5] add wrist wraps: (8,6,4) 92/8, 97/6, 102/4

Stretching: ~5 minutes

Workout time: 1:45

The 3 count pause benches did not feel or go good at all. As with regular benches last week, I was planning on doing 6, 4, 2 reps but ended up doing 4, 3, 2 reps, dropping my planned weights for the last two sets. Since that is the reps I was planning on doing for my peaking workouts, I am reconsidering that whole idea. I will probably stick with my regular workouts up until the contest rather than trying yet one more new thing this routine. But I will shoot for the lower reps of my reps ranges for most lifts in the final two weeks (Weeks 11, 12), and I will use wraps on squats for my final two regular squat workouts (Weeks 10, 12).

But then chain benches went very well. But those I hadn’t done in four weeks due to doing high rep benches instead last time. That is also instructive for other reasons that I will explain later.

Video

Music: Pandora – Disciple Radio

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Deadlifts

Thursday – 2/2/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

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

[--/15, 45/10, 135/9, chains: 225/7, 280/5, add gear: 330/3] (6,4,2) 365/6!, 385/4!, 405/2!

Sumo Stiff Leg Deadlifts: [135/9, 175/7, 210/5, add gear: 242/3] (6,4,2) 270/6, 285/4, 300/2

Sumo Speed Deadlifts: [135/3] (8,6,4) 150/8, 157/6, 165/4

Hand Gripper (holds; turns/secs): [0.5/9] (12,10,8) 2.0/12, 2.5/10, 3.0/8

Stretching: ~5 minutes

Workout time: 1:56

I moved sumo chain deadlifts to first and replaced conv deadlifts with sumo SLDLs as I am planning on pulling sumo at my upcoming contest. I will write more about that later also.

That said; this was an excellent workout, with a 20 pound 50s PR on the final set of chain deadlifts. But its not a fair comparison as that PR was set in my last routine when I did chain deadlifts second. But still, it does show that it has been my experimenting that has messed up my training, as I have done so more with squats and benches than with deadlifts.

Video

Music:  Pandora – Barren Cross Radio

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Morning Workouts

Rotation 5, Week A; Day 1

Sunday – 1/29/17

Heavy Bag: 15:00

Rotator Cuff: Shoulder Horn (alternate arms): [3.75/11] (16,14) 5.75/16!, 6.0/14!

Abs: Decline Sit-ups: [7.5/9] (14,12,10) 16.75/14!, 17.5/12!, 18.75/10!

Workout Time: 0:36

 

Rotation 5, Week A; Day 2

Monday – 1/30/17

Step-ups: 15:00

Standing Dumbbell Calves: [25/9] (14,12,10) 30/14, 32.5/12, 35/10

Workout Time: 0:32

 

Rotation 5, Week A; Day 3

Wednesday – 2/1/17

Heavy Bag: 15 minutes

Rotator Cuff: Lying on side: [3.0/11] (16,14) 5.25/16, 5.5/14

Abs: Dip Bar Leg Raises: [2s/11] (18,10) 4s/18, 6s/10

Workout Time: 0:41

 

Rotation 5, Week A; Day 4

Thursday – 2/2/17

Jump Rope: 4:00

Adductors/ Abductors (one leg at a time): [2s/11] (15,10) 4s/15, 6s/10

Standing Leg Curls (alternate legs): [2s/11] (15,10) 4s/15, 6s/10

Workout Time: 0:30


 

Week 10 of 12 (Week B)

Bodyweight: 121.1 pounds.

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Bench Assistance

Sunday – 2/5/17 (Super Sunday)

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Seated Presses: [10s/15, 45/9, 52/7, 60/5, add gear: 65/3] (6,4,2) 70/6, 75/4, 80/2

Close Grip Standing Presses: [45/9, 52/7, 60/5, add gear: 67/3] (6,4,2) 75/6, 80/4, 85/2

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

Reverse BB Curls: (12,10,8) [45/9] 55/12, 57/10, 60/8

Stretching: ~5 minutes

Workout time: 1:38

I prefer the Coleman’s to my AdiPowers for presses, so I went back to wearing them. That said; this workout went very well and quickly. Then again, I figured it would be a short workout. That was good as I was finished in time to watch the Super Bowl.

Video 1

Video 2

My weak right shoulder is very noticeable on the close grip standing presses.

Music: Pandora – Christian Rock Radio

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Squats

Monday – 2/6/17

Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5-meter knee wraps (squats); APT heavy knee sleeves (Manta Ray squats).

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 65/10, 135/9, 175/7, 210/5, add gear: 252/3] (6,4,2) 275/6, 290/4, 305/1*

Manta Ray (high bar, close stance) Squats: [135/9, 165/7, 190/5, add gear: 215/3] (6,4,2) 235/6, 247/4, 260/2

Speed Squats: [95/6] (8,6,4) 115/8, 120/6, 125/4

Stretching: ~5 minutes

Workout time: 2:12*

I used wraps for this workout and will do so again in Week 12. I was anxious about using wraps, as this was the first time I had done so in almost five months, since my last contest back on 9/10/16. And this was the first time since I started competing again two years ago that I hadn’t used wraps throughout a pre-contest routine. And that anxiety was justified.

My first warmup set did not feel good, but that was because the wraps I used were more worn than I thought they were, so I switched to a different pair of wraps for my works sets. They were better, but still rather worn. Both of these pairs were purchased back in the early ‘00s, and I couldn’t remember how much I had used them. But I have three other pairs that are less worn that I will use in the future.

But here; with the worn wraps, I dropped my planned weights by five pounds for my work sets. I got my target reps for the first two sets, but they really tired me out. Then on the third set, the first rep was so hard I didn’t try the planned second rep. I’m not sure if these problems were due to just the worn wraps or also due to not using wraps throughout this routine. And it didn’t help that the song ended just as I started the final set. Then just as I racked the weight, my favorite song came on. If that had come on a few seconds earlier, it might have psyched me up to try the second rep. But I might still not have gotten it. But then the Manta Ray squats went very well, proving it was the wraps throwing me off.

I’m a bit unsure what I will try for my final squat workout in two weeks when I will be using a better pair of wraps, but I am glad I decided to use wraps for two workouts so I could work all of these bugs out before my upcoming contest.

Video

Music: Pandora – Bride Radio

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Benches

Wednesday – 2/8/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 85/9, 100/7, 115/5, add gear: 130/3] (6,4,2) 145/6, 152/4, 160/2

Close Grip Benches: [70/9, 90/7, 107/5, add gear: 122/3] (6,4,2) 137/6, 145/3*, 152/2

Speed Push-ups: [regular/8] (8,8,8) clap: 8, 8, 8

Dumbbell Underhand Rows: [35/9, 45/7, 55/5] (8,6,4) 62/8^, 65/6^, 69/4!

Stretching: ~5 minutes

Workout time: 1:50

Benches went okay, but I am still behind pace to hit my goals for my upcoming contest. But the CGBPs did not feel good. I think they are too like regular benches to do both in the same workout. That’s good to know for when I design the workouts in my next training plan. And on the second set, I set up too high on the bench and hit the rack twice, causing me to get buried on the fourth rep.

On the push-ups, I was planning on doing them here at the start of this routine, but it was very cold on that first day, and I didn’t feel like getting down on the cold ground. But this morning, I read an article about how beneficial push-ups were, so I figured I should stop being a wimp and just do them, cold floor or not. And that felt good. My pecs were really pumped afterwards. The rows also felt good, as this was the first time a couple of weeks that I make progress on a row exercise.

Video

Music: Pandora – Family Force 5 Band Radio

______________________________

Deadlifts

Thursday – 2/9/14

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

Shoes: Nike wrestling shoes, Adidas Title Run basketball shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 195/7, 250/5, add gear: 305/3] (6,4,2) 340/5, 355/3, 370/1

Conv Deficit Deadlifts: [135/9, 185/7, 225/5, add gear: 270/3] (5,3,1) 300/5, 315/3, 330/1

Jump Deadlifts: (8,6,4) [55/5] 65/8, 70/6, 75/4

Hand Gripper (turns/reps): [1.0/9] (12, 10, 8) 2.5/12, 3.0/10, 3.5/8

Stretching: ~5 minutes

Workout time: 1:59

I wanted 6,4, 2, reps on deadlifts, but only got 5, 3, 1. That is still within my planned rep ranges, but it does put me behind to reach my goal for my upcoming contest. Sunday is my planned monthly extra day off. I will then have two more weeks of hard training to salvage my training before the contest.

Video

Music: Pandora – Saint Radio

______________________________

Morning Workouts

Rotation 5, Week B; Day 1

Sunday – 2/5/17

Heavy Bag: 15:00 (minutes : seconds)

Rotator Cuff: Lying, up: [4.0/11] (16,14) 6.25/16!, 6.5/14!

Abs: Crunch-Side Bend Combo: [3.75/9] (14,12,10) 15.0/14!, 16.25/12!, 17.5/10!

Workout Time: 0:36 (hours : minutes)

 

Rotation 5, Week B; Day 2

Monday – 2/6/17

Step-ups: 15:00

Sitting Barbell Calves [175/11] (14, 12,10) 195/14, 205/12, 215/10

Workout Time: 0:33

 

Rotation 5, Week B; Day 3

Wednesday – 2/8/17

Heavy Bag: 15:00

Rotator Cuff:  Lying, out: [3.0/11] (16,14) 5.75/16!, 6.0/14!

Abs: Twisting Leg Raises: (16,16) 16!, 14

Workout Time: 0:34

 

Rotation 5, Week B; Day 4

Thursday – 2/9/14

Jump Rope: 4:45

Adductors/ Abductors (alternate legs): [2s/11] (18, 13) 4s/18, 6s/13!

Lying Leg Curls (one leg at a time): [1.75/11] 3.25/14, 3.5/12, 3.75/10

Workout Time: 0:35


Week 11 of 12 (Week A)

Bodyweight: 121.0 pounds.

______________________________

Bench Assistance

Monday – 2/13/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Bench: [MG: 45/15, WG: 50/10, 80/9, 100/7, 120/5, add gear: 137/3] 152/6, 160/4, 1672

Seated Medium Grip Presses: [45/9, 52/7; 60/5, add gear: 67/3] (6,4,2) 75/6, 80/4, 85/2

Close Grip Barbell Rows: [45/9, 65/7, 85/5] (8,6,4) 95/8, 100/6, 105/4

Curl Bar Curls: [42/9] (12,10,8) add wrist wraps: 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout time: 1:54

I will explain later why the change back to decline benches both here and in Week 12. But here; this workout went very well. But since I did not do any of these exercises all six times I did this workout due to all of the changes I’ve been making, I did not hit PRs on any of them. But I might be doing this workout one more time, as an extra workout after Week 12. But I’m not sure how heavy I will go then.

I wasn’t sure on what breathing pattern and form to use on presses. I experimented some on the first set and settled on doing them like benches. After raising the bar for the first rep, I am breathing at the top, inhaling as I lower the bar, pausing at the chest, then exhaling as I am raising it again.

Video

Music: Pandora – Decyfer Down Radio

_____________________________

Squats

Wednesday – 2/15/17

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves (chain squats only).

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

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

[bwt./15, 65/15, chains: 135/9, 185/7, 230/5, add gear: 270/3] (5,3,1) 300/5!, 315/2*!, 327/1!

Sting Ray (front, medium stance) Squats: [80/9, 105/7, 125/5, add gear: 140/3] (5,3,1) 155/5, 162/3, 170/1

Jump Squats: [45/6] (7,5,3) 70/7, 75/5, 80/4

Stretching: ~5 minutes

Workout time: 1:55

A health problem flare-up led to a sleepless night before this workout, but I was able to take a nap before it and felt okay. But as soon as I awoke from the nap, I got a call from my dad that my mom was being taken to the hospital with the symptoms of a stroke. I wasn’t sure if I should still work out or go to the hospital. But my dad said he’d contact me as soon as they knew anything. He texted me an hour later, just before I need to start lifting, and it sounded like she was going to be okay, so I worked out. He texted me again at the end of my workout and told all of the tests came back negative and that my mom was doing okay and heading back to the nursing home. I thank the LORD for that. But it did leave me a bit distracted for this workout.

But despite all of that that, this workout went very well. The only miscue was the second rep of the second set of chain squats was very hard, so I didn’t try the planed third rep. But that was probably because my form was off. I was planning on going up to 330 for my third set, but all I needed for a new 50s PR was 327, so I went with that and got it cleanly.

I keep changing my second squat exercise on this day, but I went back to medium stance Sting Ray squats, as I wanted to see how they felt after another major squat exercise, as that is what I was planning on doing in my next training plan. And they felt good. I also keep changing my speed work. As a result of those changes, I didn’t hit any 50s PRs on those two exercises.

I visited my mom a couple of days later, and she is doing as well as can be expected.

Video

Music:  Pandora – Pillar Radio
_____________________________

Benches

Thursday – 2/16/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 50/15, 80/9, pause: 100/7, 115/5, add gear: 130/3] (5,3,1) 145/5^, 152/4^, 160/1^

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

[chains: 85/9, 105/7, 120/5, add gear: 135/3] (5,3,1) 150/5, 160/3, 170/1

Speed Chain Benches: (7,5,3) 105/7, 110/5, 115/3

Wide Grip Curl Bar Rows: [50/9, 70/7, 87/5] add wrist wraps: (7,5,3) 92/7, 97/5, 102/4

Stretching: ~5 minutes

Workout time: 1:47

The same health problem flare-up again, so another sleepless night before this workout. But despite that, this was an excellent workout in that it got my bench training back on track. I had done the exact same weights/ reps for pause benches month again, but my bench training had gone downhill since then, and I was thinking I would have to downgrade my goals for my upcoming contest. But with this workout, I might still have a chance to hit my original goals.

The final set of pause benches was especially satisfying in that it could be my opener for my contest. I figure if I can get a weight with an extra-long pause and after two previous hard sets, I should be able to get it at a contest no matter what, especially since it was with strength to spare. The first and third sets of chains benches were also with strength to spare.

Video

Music: Pandora – Holy Soldier Radio

______________________________

Deadlifts

Sunday – 2/19/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 195/7, 250/5, add gear: 300/3] add gear:  335/5, 350/3, 365/1

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

[135/9, chains: 225/7, 290/5, add gear: 330/3] add gear: 365/5!, 385/3!, 405/1!

Sumo Snatch Grip Deadlifts: 135/6

Sumo Speed Deadlifts: [135/3] (7,5,3) 155/7, 162/5, 170/3

Hand Gripper (holds; turns/secs): [0.5/9] (12,10,8) 2.0/12, 2.5/10, 3.0/8

Stretching: ~5 minutes

Workout time: 2:06

I was interested as to how conv deadlifts would go as I hadn’t done them in a month due to changing exercises last time. They went very well as far as how this routine has been progressing. However, they ended up off 15-20 pounds of my 50s PRs. But then chain deadlifts went very well, with me hitting 50s PRs on all three work sets. Note that for all three sets, I used the same weights as I did last time for 6, 4, 2 reps. But I did them first last time, hence the difference. The sumo snatch grip deadlifts were an experiment that I will discuss later. In fact, this whole workout was instructive for several different reasons that I will discuss later.

Video

Normally, I only record the top two sets of my major exercises, but I recorded all three sets of conv DLs, as my favorite song came on as I was preparing for the first set. Good thing too, as I was feeling a bit lackadaisical at that point, but that song helped fired me up, and I stayed so for the rest of the workout. The song is “So Help Me God (I put my faith in You)” by Showdown.

Music:  Pandora – Bride Radio

______________________________

Morning Workouts

Rotation 6, Week A; Day 1

Monday – 2/13/17

Heavy Bag: 15:00

Rotator Cuff: Shoulder Horn (alternate arms): [4.0/11] (16,14) 6.0/16!, 6.25/14!

Abs: Decline Sit-ups: [8.75/9] (14,12,10) 17.5/14!, 18.75/12!, 20/10!

Workout Time: 0:41

 

Rotation 6, Week A; Day 2

Wednesday – 2/15/17

Step-ups: 15:00

Standing Dumbbell Calves: [25/9] (14,12,10) 32.5/14, 35/12, 37.5/10

Workout Time: 0:31

 

Rotation 6, Week A; Day 3

Thursday – 2/16/17

Heavy Bag: 15 minutes

Rotator Cuff: Lying on side: [3.25/11] (16,14) 5.5!/16, 5.75/14!

Abs: Dip Bar Leg Raises: [2s/11] (20,15) 4s/20, 6s/15

Workout Time: ?

 

Rotation 6, Week A; Day 4

Sunday – 2/19/17

Jump Rope: 5:00

Adductors/ Abductors (one leg at a time): [2s/11] (18,13) 4s/18, 6s/13

Standing Leg Curls (alternate legs): [2s/11] (18,13) 4s/18, 6s/13

Workout Time: 0:34


Week 12 of 12 (Week B)

Bodyweight: 121.8 pounds. As usual, this was from Monday, my Bench Assistance Day.

______________________________

Bench Assistance

Monday – 2/20/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Bench: [50/15, 85/9, 110/7, 130/5, add gear: 150/3] (5,3,1) 162/5, 170/3, 177/1

Close Grip Seated Presses: [45/9, 52/7, 60/5, add gear: 65/3] (6,4,2) 70/6*, 75/4, 80/4, 85/2

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

Reverse BB Curls: Skipped

Stretching: ~5 minutes

Workout time: 1:37

Once again, an exercise went well that I had not done in a month. This time, it was decline benches

I was getting tired, so I skipped the reverse curls, as they don’t matter at this point.

Video

A great song came on as I was preparing for the first set of declines, so I recorded that set and the next two as usual.

Music: Pandora – Christian Rock Radio

______________________________

Squats

Wednesday – 2/22/17

Bodyweight: 121.4.

Normally I only record my bodyweight one time per week, but with needing to start cutting soon, I am keeping track of it every day. I won’t start cutting until after my final heavy workout, but I want to be careful starting at this point.

Gear: Crain: power belt, Genesis wrist wraps, NEW Genesis 3.0-meter knee wraps (1).

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 65/10, 135/9, 175/7, 205/5, add gear: 245/1*, 265/3] (3-4 x 4-1) 295/3, 305/1, 315/1

Manta Ray (high bar, close stance) Squats: Skipped

Speed Squats: [100/6] (7,5,3) 120/7, 125/5, 130/3

Stretching: ~5 minutes

Workout time: 1:39

Since the IPA allows 3.0 meter wraps and Crain carries them, I got two pairs. I will use the same pair I used here for the contest. For comments on the wraps, see the “3.0 Meter Wraps Update” at the end of *Knee Wraps and Knee Sleeves for Powerlifting. For comments on this workout, see under “Peaking” at *2016-17 Training Plan Review.

Video

Music: Pandora – Bride Radio

______________________________

Benches

Thursday – 2/23/14

Bodyweight: 121.6

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 85/9, 100/7, 115/5, add gear: 130/3, 145/1] (4,3,2,1) 155/4, 160/3, 165/2, 170/1

Close Grip Benches: skipped

Speed Push-ups: [regular/8] (9,9,9) clap: 9, 8, 9

Dumbbell Underhand Rows: [35/9, 47/7, 57/5] (7,5,3) 65/7!, 69/5!, 72/3!

Stretching: ~5 minutes

Workout time: 1:26

For comments on this workout, see under “Peaking” at *2016-17 Training Plan Review. But here, in the video you’ll see a first on DB rows—a bar kept getting caught in the drawstring of my shorts. Weird.

Video

Music: Pandora – Family Force 5 Band Radio

______________________________

Deadlifts

Sunday – 2/26/17

Bodyweight: 121.0

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

Shoes: Nike wrestling shoes, Adidas Title Run basketball shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 190/7, 245/5, add gear: 290/3, 330/1] (4,3,2,1) 350/4, 360/3, 370/2, 380/1

Conv Deficit Deadlifts: Skip

Jump Deadlifts: [55/5] (7,5,3) 65/7, 70/5, 75/3

Hand Gripper (turns/reps): [1.0/9] (12, 10, 8) 2.5/12, 3.0/10, 3.5/8

Stretching: ~5 minutes

Workout time: 1:22

For comments on this workout, see under “Peaking” at *2016-17 Training Plan Review.

Video

Music: Pandora – Saint Radio

______________________________

Morning Workouts

Monday – 2/20/17

Rotation 6, Week B; Day 1

Heavy Bag: 16:00* (minutes : seconds)

Rotator Cuff: Lying, up: [4.5/11] (16,14) 5.5/16*, 6.5/16!, 6.75/14!

Abs: Crunch-Side Bend Combo: [5.0/9] (14,12,10) 16.25/14!, 17.5/12!, 18.75/10!

Workout Time: 0:32 (hours : minutes)

My mind was wandering for this workout, so I inadvertently did an extra minute on the heavy bag and went too light on my RC set, so I had to do an extra set. But I still got done quicker than last time.

 

Rotation 6, Week B; Day 2

Wednesday – 2/22/17

Step-ups: 10:00

Sitting Barbell Calves [175/11] (14, 12,10) 205/14, 215/12, 225/10

Workout Time: 0:30

 

I reduced the time on step-ups so as to start peaking for my upcoming contest. I will do the same with the rest of my cardio.

 

Rotation 6, Week B; Day 3

Thursday – 2/23/14

Heavy Bag: 11:00

Rotator Cuff:  Lying, out: [3.75/11] (16,14) 6.0/16!, 6.25/14!

Abs: Twisting Leg Raises: (16,16) 16^, 14!

Workout Time: 0:29

 

Rotation 6, Week B; Day 4

Sunday – 2/26/17

Jump Rope: 3:00

Adductors/ Abductors (alternate legs): [2s/11] (20, 15) 4s/20, 6s/15!

Lying Leg Curls (one leg at a time): [1.75/11] 3.5/14!, 3.75/12!, 4.0/10!

Workout Time: 0:37


Extra Workout

 

Bench Assistance

Monday – 2/27/17

Bodyweight: 120.6

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Bench: [MG: 45/15, WG: 50/10, 75/9, 95/7, 112/5, add gear: 127/3] (5,3,1) 1425/5, 150/3, 1571

Seated Medium Grip Presses: [45/9, 52/7; 60/5, add gear: 65/3] (5,3,1) 70/6*, 75/3, 80/1

Close Grip Barbell Rows: Skipped

Curl Bar Curls: Skipped

Stretching: ~5 minutes

Workout time: 1:07

I played this workout like it was a backoff workout that I start a routine with, dropping the weights by 10% from last time. I only did the first two exercises to get some pressing work in so that my final pressing wasn’t too far out. But I , skipped the rows and curls as my back had plenty of work form deadlifts the day before, and the curls were meaningless at this point. And with that, my training is done. All that is left is to cut weight.

Video

All work sets recorded. Good thing too, as it was with the video that I realized I did an extra rep on the first set of presses. That was probably because I’m still getting used to the form I am trying to use and forgot on the first couple og reps.

Music: Pandora – Stryper Radio

 

Extra Morning Workout:

Monday – 2/27/17

Heavy Bag: 10:00

Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11] (16,14) 5.5/16, 5.75/14

Abs: Decline Sit-ups: [8.75/9] (14,12,10) 16.25/14, 17.5/12, 18.75/10

Workout Time: 0:38


For a follow up to these workouts, see 2016-17 Training Plan Review.

These workout logs are continued at: Forthcoming.


2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 7-12 of 12. Copyright 2016 by Gary F. Zeolla.

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