Fitness for One and All Home Page


Books and eBooks by the Director

2017-18 Tetra Raw Powerlifting Training Plan

Rotations I and II

by Gary F. Zeolla


These workout logs are continued from: APF/ AAPF Ohio State Powerlifting Championships - 2017.


Stats:
Age: 56.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, in March/ April 2018, exact contest TBD.

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).

For details on this training plan, see 2017-18 Tetra Raw Training Plan: Overview and Summary.

See also: Speed and Isolation Exercises Workouts for Rotations I and II of 2017-18 Tetra Powerlifting Training Plan.


Another Setback/
New Powerlifting Training Plan

      After competing in APF/ AAPF Ohio States on Saturday, September 9, 2017, I traveled home and unpacked on Sunday. Then I spent Monday and Tuesday doing many loads of wash and was quite exhausted afterwards. But I thought I’d be able to rest the rest of the week, so I’d be good to start my training again on Sunday (9/17/17). But almost as soon as I finished washing, I had more problems health-wise, and I really struggled the rest of the week.

      By Saturday, I was feeling terrible and had to skip a family get-together, the second time I had to do so in the past month. As a result, I wasn’t sure if I could start lifting again on Sunday or not. But at least this setback happened the week after a contest rather than right before, so it shouldn’t hinder my preparations for my next contest.

      I don’t like missing family gatherings, but it was good I skipped this one as it enabled me to finally get a good rest on Saturday and a good night’s sleep Saturday night, so I felt good enough to start training again on Sunday.

     I already had my new training plan laid out. In fact, I spent much of the previous week working on it in the midst of the struggles. For background to it and my possible contest plans, see: Tetra Raw Powerlifting Training Plan: Overview and Summary.

 


 

Rotation I

 

Week A

Bodyweight: 119.2 pounds
Body fat: 12.2%, 14.5 pounds
LBM:
104.7 pounds.
Waist: 32-1/2”

I took my full measurements so as to have a starting point for my new training plan.

______________________________

Bench Assistance

Sunday – 9/17/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

CG Decline Benches: [45/15, 60/11, 75/9, 90/7, 110/5, add gear: 117/3] (5-6, 3-4, 1-2) 130/6, 135/4, 142/2

WG Seated Presses: [45/9, 52/7, 57/5, add gear: 62/3] (5-6, 3-4, 1-2) 25s/, 27s/, 30s/

MG Barbell Rows: [50/7, 65/5, 75/3] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

Stretching: ~5 minutes

Workout time: 1:31

I forgot about taking a video, but otherwise, everything went as planned for my first workout post-contest.

Music: Pandora – Christian Rock Radio

_____________________________

Squats

Monday – 9/18/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Reverse Band Squats (average, #4 bands): [65/11, add bands: 155/9, 195/7, add belt: 225/5, add wraps: 255/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

Olympic Squats [add gear: 135/7, 165/5, 195/3] (5-6, 3-4, 1-2) 215/6, 225/4, 237/2

Stretching: ~5 minutes

Workout time: 1:35

Going extra low for both of my exercise was difficult and tiring. That I could get used to, and I think going to this depth will eliminate any problems I have getting out of the hole when only going to legal depth. However, my tender right adductor was bothering me after this workout. It’s not too bad, so I think I will be okay. But I think doing two extra low squat exercises will be too much. Therefore, next time, I will only do the Olympic squats to the extra low depth, as is appropriate for them, but go to regular depth for RB squats. And from now on, I will only do one squat exercise per workout to an extra low depth.

Video

I moved my phone to a lower level for the second recorded set of RB squats and first recorded set of Olympic squats so that I could see how the “extra low” depth looked. It looks good, but I will have to take a video comparing both depths. I will do that next time.

Music: Pandora – Christian Rock Radio

_____________________________

Benches

Wednesday – 9/20/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Super Curl Bar

MG Cambered Bar Benches: [35/11, 55/9, 75/7, 95/5, add gear: 107/3] (5-6, 3-4, 1-2) 120/6, 125/4, 130/2

MG Cambered Reverse Band Benches (#2, monster-mini bands):

[Gear and bands: 95/7, 115/5, 135/3] (5-6, 3-4, 1-2) 150/6, 157/4, 165/2

WG Super Curl Bar Rows: [45/9, 60/7, 70/5, add wrist wraps: 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:38

Using a cambered bar for both of my bench moves was also very difficult, and with what happened with squats, I was a bit concerned about my tender left pec. But it felt fine after this workout, so I think I can handle doing two exercises with my cambered bar. Hopefully doing so will help to bring up my lagging bench press.

The super curl bar, with the way it bends in the middle, also lengthens the stroke. Therefore, this whole workout utilized exercises with longer than normal strokes, making it very tiring. But I am confident I will get used to it and be in better condition as a result.

Video

Looking at the video, my right hand is too high up on the bend on both sets of RB benches, but the left hand was in the correct place. Both hands were correct for both sets of cambered bar benches, so I’m not sure why I gripped it wrong on RB benches. But that explains why the bar felt unbalanced for them. Good to have a video so I know to be careful about that next time.

Music: Pandora – Altar Boys

______________________________

Deadlifts

Thursday – 9/21/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deficit Deadlifts: [--/15, 45/10, 135/9, 175/7, 215/5, add gear: 250/3] (5-6, 3-4, 1-2) 2805/6, 295/4, 310/2

Sumo Deficit Stiff Leg Deadlifts: [add gear: 135/7, 170/5, 200/3] (6-7, 4-5, 2-3) 225/7, 237/5, 250/3

Stretching: ~5 minutes

Workout time: 1:37

I decided to do conv deadlifts with a deficit, so I won’t be doing regular conv deadlifts in this routine. But I really think the deficit work is more productive. But I wasn’t sure about doing SLDLs with a deficit, given my problematic right hamstring, but they felt okay, as did my hamstring afterwards. Thus, I can do two deficit deadlift exercises, so it looks like it is only squats that I need to do only one lengthening the stroke exercises in a workout. But that works out, as with plans to compete raw with wraps, squats are the lift that bottom-end work is the least needed.

In sum, this week I tried doing both of my main exercise in each of my workouts with my “lengthening the stroke plan” that I discuss in my Overview article. It was very tiring doing so, but I will get used to it, and it should get me in better condition overall. But most of all, I think this plan will be effective for strengthening the bottom-end of each powerlift.

Video

Music:  Pandora – Altar Boys


Week B

Bench Assistance

Sunday – 9/24/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Cambered Bar Decline Bench: [MG: 35/15, WG: 45/15, 65/9, 85/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

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

Two-Arm Dumbbell Rows: [30s/7, 40s/5, 47s/3] (6-7, 4-5, 2-3) 52s/5, 50s/5, 55s/skip

Stretching: ~5 minutes

Workout time: 1:40

I had a lot to figure out during this workout. It was the first time using my cambered bar for declines and the first time trying a wide grip with it. The former worked out, but not the latter. There was too much strain on my tender left pec using both the cambered bar and a wide grip. I kind of figured that would be the case, as one or the other is pushing it a bit, but together was just too much.

This was also the first time doing Two-Arm Dumbbell Rows, so I had no idea how much weight to use and started too heavy. And I was getting tired, so I skipped the final set.

Video

Music: Pandora – Decyfer Down

______________________________

Squats

Monday – 9/25/17

Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.0 meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats with Wraps: [--/13, 65/11, 125/9, 150/7, add belt: 175/5m add wraps: 225/3] (5-6, 3-4, 1-2) 245/6, 257/4, 270/2

Squats with Sleeves: [add gear: 135/9, 165/7, 185/5, 207/3] (5-6, 3-4, 1-2) 230/6, 242/4, 255/2

Stretching: ~5 minutes

Workout time: 1:50

I was hoping to get by with fewer warmups, as discussed in my Overview article, but I needed to do an initial bodyweight set to start to get loosened up and a set with 135 before the rest of my warmups for my second exercise. With needing to do the latter, I won’t bother with the gear until the final set.

That said; I was very concerned about this workout as my right adductor had been bothering me since my Squat workout last week. I have been icing it periodically and especially after my workouts, and I have been putting heat on it before my workouts, both in the mornings and in the afternoons. For the former, I did Jump Squats, and it felt fine. Then for this workout, it felt fine during the Extra Low Squats with Wraps but then bothered me some during the Squats with Sleeves. I would have thought it would be the reverse, with the extra low depth on the former. But I guess the wraps more than made up for that.

But whatever the case, it didn’t bother me enough to keep me from doing what I had planned. It bothered me some afterwards and since, but not too much. As such, I think it is going to be okay. But I will cut back some in my plans to start training harder next week, not just on squats, but on all of my exercises, given that my various tender spots are all a bit problematic. That is probably due to my attempt to “lengthen the stroke” on most of my exercises. I still think that is a good idea and will continue with it. It will just take me a bit longer than I expected to get used to it. I will reduce the weights to in-between my deload (-10%) and starter (-5%) weights plans.

I used 2.0 meter wraps here rather than my normal 2.5 meters, as I didn’t think I could hit the extra low depth with the latter. Also, I still have four pairs of 2.0 meter wraps from when I first started competing again back in 2003 using single-ply gear, so I figured I might as well use them.

Video

I moved my phone to a lower level for the second recorded set of Extra Low Squats with Wraps and the first recorded set of Squats with Sleeves, so that I could see in the video the difference between my extra low and regular depth. And it is a significant difference despite being just 1-1/2”.

Music: Pandora – Decyfer Down

______________________________

Benches

Wednesday – 9/27/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Dumbbell.

3 Count Pause Benches: [regular: 50/13, 60/11, 75/9, pause: 90/7, 105/5, add gear: 117/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

Close Grip Benches: [55/9, 80/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

DB Underhand One-Arm Rows: [20/9, 30/7, 37/5, 45/3] (6-7, 4-5, 2-3) 50/7, 52/5, 55/3

Stretching: ~5 minutes

Workout time: 1:38

It felt a bit weird using my regular power bar after using my cambered bar for both bench exercises in my previous workout. Moreover, I think it would make more sense to spread out my cambered bar usage rather than doing it all in two workouts. As such, I will move my exercises around so that I am doing one exercise with my cambered bar and one with a regular barbell or DBs in each workout. But I will have to wait until Week D to do so, so as not to have to do the same exercise two weeks in a row.

Video

Music: Pandora – Creed Radio

______________________________

Deadlifts

Thursday – 9/28/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deficit Deadlifts: [bwt./13, 45/15, 135/9, 175/7, 215/5, add gear: 247/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Conv Deficit Reverse Band Deadlifts: [add bands: 155/9, 195/7, 235/5, add gear: 270/3] (5-6, 3-4, 1-2) 300/6, 315/4, 330/2

Stretching: ~5 minutes

Workout time: 1:38

A very good workout. My adductor only bothered me slightly, while I didn’t even notice my hamstring.

Video

Music: Pandora – Petra Radio


Week C

Bodyweight: 121.7 pounds.

______________________________

Bench Assistance

Sunday – 10/1/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Dumbbell Decline Benches: [20s/15, 27s/9, 35s/7, 42s/5, add gear: 50s/3] (6-7, 4-5, 2-3) 55s/7, 57s/5, 60s/3

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

Close Grip Barbell Rows: [45/9, 60/7, 70/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

(11-12, 9-10, 7-8)

Stretching: ~5 minutes

Workout time: 1:44

An easy workout. I could have gone harder, but I didn’t want to push it as once again, I am in the midst of what will probably be a difficult week due to another health setback. It is good that I had already decided not to get back into harder training just yet.

Video

Music: Pandora – Petra Radio

______________________________

Squats

Monday – 10/2/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Chain Squats: [--/13, add chains: 135/9, 170/7, 200//5, Add gear: 230/3] (5-6, 3-4, 1-2) 255/6, 270/4, 285/2

Extra Low Sting Ray Squats: [45/9, 75/7, 105/5, Add gear: 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Stretching: ~5 minutes

Workout time: 1:26

I know I said I wasn’t going to do two extra low squat exercises in the same workout. But that was with doing RB squats, so I wanted to see how extra low chain squats felt. And they felt okay. My adductor only bothered me slightly during and after this workout, so I think I will stick with them.

Even though I wasn’t feeling too good after yet another sleepless night, this workout also went very well. Though again, it was good I had already decided not to get back into harder training just yet, both due to the tiredness and due to still getting used to the extra low depth and my adductor being bothered by that. But I think in the long run doing so will strengthen the adductor and leave me better off.

Video

Music: Pandora – Resurrection Band

______________________________

Benches

Wednesday – 10/4/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

MG Dead Stop Cambered Bar Benches: [Regular: 35/13, 55/9, Dead Stop: 75/7, 95/5, Add gear: 112/3] (5-6, 3-4, 1-2) 125/6, 130/4, 137/2

MG 2-Count Chain Benches: [Chains: 85/7, 105/5, Add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

CG Super Curl Bar Rows: [45/9, 60/7, 70/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:39

Last week, it felt weird using regular power bar after using my cambered bar for both bench exercises in the previous workout, so I am rethinking using my cambered bar as much as I had planned. “Handicapping” the bottom of the lift on assistance exercises makes sense for raw lifting. However, given the much different feel of my cambered bar, it might not make sense to use it that much. The different feel is due to it being thicker than a regular power bar or even a bench bar and having to grip it on the bend.

Therefore, I think a better way to go for some bench assistance work will be to lengthen the pause at the chest. As such, I will use my Heavy Duty Power Bar and a 2-count pause rather than my cambered bar on some exercises. I will still use the cambered bar, but only for a couple of exercises, such as here. With that change, doing 3-count pause benches as a separate exercise would be redundant, so I will do wide grip benches Week B instead.

I liked the “dead stop” style of doing cambered bar benches I used here better than a regular touch and go method, so I will use that when using my cambered bar. And I really liked the two-count pause. With that, I think exercises like chain benches will help both the bottom and top end of the lift, so I will use it for at least chain and reverse band benches.

That said; Tuesday was a very rough day, and I was really dragging on this day. If I had to do a hard workout or even a somewhat hard squat or deadlift workout, I might have skipped working out. But thank God, I had already planned on just a somewhat hard bench workout, so I was able to get this workout in, and it went as planned. It just took a bit longer than excepted as after I was done with chain benches, I put my chamber bar back in my power rack and experimented with different grips and using chains with it. As with declines, a wide grip will not work, but a close grip will. Chains would also work, but I think the two-count pause with a regular bar will be better, so I will go with that.

Video

In the video, you see me doing a couple of bench motions after my final sets of Chain Benches. I was trying to see how my one and two-count pauses would compare with waiting for the “Press” command at a contest. I think the one-count would be about the same and the two-count a bit longer, just what I want.

Music: Pandora – Family Force 5

______________________________

Deadlifts

Thursday – 10/5/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deficit Chain Deadlifts: [45/13, 135/9, Chains: 225/7, 255/5, add gear: 285/3] (5-6, 3-4, 1-2) 315/6, 330/4, 345/2

Conv Snatch Grip Deadlifts: [135/9, 170/7, 205/5, add gear: 240/3] (5-6, 3-4, 1-2) 265/6, 280/4, 295/2

Stretching: ~5 minutes

Workout time: 1:35

Chain Deadlifts went well. I was then going to do conv SLDLs, but I couldn’t even bring myself to try and pull 135, as I just knew it would aggravate my tender right hamstring. I did Conv Snatch Grip Deadlifts, but I was planning on doing those next week. As such, I am going to have to move some exercises around.

As I do so, I will emphasize sumo over conv deadlifts a bit more. I will do five sumo lifts and only three conv lifts, and I will do sumos first in all four workouts and for all of my speed work sumo. This will enable me to do Sumo Snatch Grip Deadlifts, which is an awkward but effective exercise, while not doing Conv SLDLs. I have updated the Summary to reflect this change for all four Deadlifts days and Day 4 of my morning workouts.

Overall, this was a difficult week health-wise, but productive training-wise in that I figured out several aspects of my new training routine that I wasn’t sure about. I thank the LORD for that.

Video

Music: Pandora – Skillet Radio


Week D

 

Bodyweight: 121.2 pounds.

______________________________

Bench Assistance

Sunday – 10/8/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Benches: [MG: 45/15, WG: 55/11, 75/9, 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

DB Seated Presses: [10s/9, 15s/7, 20s/5, add gear: 25s/3] (6-7, 4-5, 2-3) 30s/7, 32.5s/5, 35s/3

Wide Grip Barbell Rows: [45/9, 60/7, 70/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5,100/3

Stretching: ~5 minutes

Workout time: 1:42

I flipflopped WG Declines and Cambered Bar Declines so as to separate each more from their regular Bench counterparts. Next time, I will flipflop WG rows from here with CG rows in week C so as not to do two WG exercises in the same workout. I am leery that doing two WG exercises will be too much strain on the shoulders and my tender left pec. Similarly, using a 2-count put too much stress on my shoulders and tender left pec, so I only used a 1-count. And with that, I will probably only use a 2-count on RB and chain benches and a 1-count on other bench exercises.

That said; this was a good workout and went as planned. It just took a little longer than expected due to problems with my tablets.

Video

Music: Pandora – Ted Nugent Radio

This was not my normal Christen Rock music. But Ted appeared on Fox News recently talking about his pro-gun stance, and that got me wanting to listen to some of his music. I forgot to record the second set of declines, but I recorded the first set of presses as Stranglehold was playing. That is Ted’s best song, especially this live version as it really displays Ted’s guitar skills.

I only recorded the second set of rows, as I tried wearing my Bluetooth headphones, but that meant there was no music. I’m looking into ways to add it later. This is all because of having problems with the tablet I use for my music and not wanting to buy a new one.

______________________________

Squats

Monday – 10/9/17

Gear: Crain: power belt, Genesis wrist wraps, 2.5 meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/11, 135/9, 175/7, add belt: 205/5, add wraps: 235/3] (5-6, 3-4, 1-2) 260/6, 275/4, 290/2

Extra Low Squats with Sleeves: [--/9, 135/7, 165/5, add gear: 185/3] (5-6, 3-4, 1-2) 205/6, 215/4, 225/2

Stretching: ~5 minutes

Workout time: 1:40

I was anxious for this week, as it would be the first time doing the actual powerlifts since my contest on September 9th. It would also give me my first indication as to whether this new routine will work, as my performance on the actual powerlifts is of course what is most important. As such, I was pleased that Squats with Wraps went well, as did Extra Low Squats with Sleeves. With that, I am hopeful this new plan will work well.

Video

There’s no music in the background as I wanted to try out using Bluetooth headphones. That worked, but the cord between the earpieces did get in my way a bit. The reason I used them as I am fed up with using an old tablet for music and another for my workout log and having to set up two corded speakers for my workouts. But I just ordered a pair of Bluetooth speakers. I will be able to control them with the same tablet I use for my workout log. Once I get the speakers and get it all set up, it should work much better.

Music: Pandora – Altar Boys Radio

______________________________

Benches

Wednesday – 10/11/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/13, 65/11, 80/9, 95/7, 110/5, add gear: 122/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

Dumbbell Benches: [30s/7, 37s/5, Gear: 45s/3] (5-6, 3-4, 1-2) 50s/7, 52s/5, 55s/3

MG Super Curl Bar Rows: [45/9, 60/7, 70/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:41

I was dragging for this workout after another rough Tuesday, but it went well. However, Benches just did not feel good, but then DB Benches did. I’m not sure why, but hopefully, the changes I already planned on making in my Bench workouts will help.

Video

Music: Pandora – Disciple Radio

______________________________

Deadlifts

Thursday – 10/12/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [45/11, 135/9, 190/7, 240/5, add gear: 285/3] (5-6, 3-4, 1-2) 315/6, 332/4, 350/2

Conv Deficit Reverse Band Deadlifts: [add bands: 155/9, 195/7, *235/5, add gear: 285/3] (5-6, 3-4, 1-2) 315/6, 332/4, 350/2

Stretching: ~5 minutes

Workout time: 1:43

Like Benches yesterday, Deadlifts went well, but they did not feel good. That means Squats is the only powerlift that felt good. But I had anticipated that in that I had already planned on making several changes to my Bench and Deadlift workouts, but only one possible change to my Squat workouts.

Conv Deficit Reverse Band Deadlifts, however, felt very good. I really like this exercise, as it pumps up my hamstrings even more than other forms of conv DLs. I did them already this routine, in Week A, but had to move them to Week D and do them again for the aforementioned changes to work.

This was the last workout of my first four-week rotation. The rotation went well, though I had much to figure out in the course of it, both in terms of the training routine and with the tech I use during my workouts. I also had several health difficulties along the way, including my various tender spots bothering me. Given all of this, it was good that I extended my post-contest backoff period from two weeks to the entire first rotation, as that enabled me to deal with these issues without also trying to push myself on my lifts. But hopefully, I got everything figured out, and my health situation will calm down, so that I can get back into hard training as I start Rotation II next week.

Video

I have been using my UleFone Armor for recoding my videos. It is a good phone, except for the low quality of the selfie video, with the proportions being SD. For this workout, I used my Samsung tablet. It’s a bit more difficult to set up due to the larger size, but the selfie videos are HD proportions. That enables the viewer to see the weights on the bar, so I think I will keep using it, as that is a nice ego boast.

I recorded the first set from a higher position then the next three from a lower one. I meant to move it back up for the last set, but I forgot. I will try to remember to move the tablet in the future for squats and deadlifts as I can see all aspects of each lift if I record one set from the higher position and one from the lower one.

Music: Pandora – Red Radio


 

Rotation II

 

Week A

Bodyweight: 119.2 pounds
______________________________

Bench Assistance

Sunday – 10/15/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

CG Decline Benches: [45/15, 60/11, 75/9, 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

WG Seated Presses: [45/9, 52/7, 57/5, add gear: 65/3] (5-6, 3-4, 1-2) 72/7, 77/5, 82/3

MG Barbell Rows: [45/7, 65/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:34

A very good workout.

Video

I got fed up with using an old tablet that doesn’t work right for my workout music and another older tablet for my workout log and having to set up and take down two corded speakers for my workouts. I put one on the washer and the other on a chair, so I can’t leave them up. That is why I just got a pair of Bluetooth speakers. I was going to control them with the same tablet I use for my workout log, but it is easier to use my phone, now that I am using my newer Samsung tablet for videos.

Now that it is all set up, it should work much better. You can see the speakers in the video, to the left and right behind me. They are the small black and orange boxes. Being so small, I could fit them on the shelves behind my platform, so I do not need to set them up and take them down like I did with my corded speakers. But despite being so small, they are loud and sound great, as you can hear in the video. They are AOMAIS Sport II Portable Wireless Bluetooth Speakers from Amazon.

Music: Pandora – Christian Rock Radio

_____________________________

Squats

Monday – 10/16/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Chain Squats (two heavy chains): [--/13, add chains: 135/11, 165/9, 195/7, 225/5, add gear: 255/3] (5-6, 3-4, 1-2) 280/6, 295/4, 310/2

Extra Low Sting Ray (Front) Squats: [45/9, 75/7, 105/5, Add gear: 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

Stretching: ~5 minutes

Workout time: 1:37

In my first rotation, doing RB squats to an extra low depth bothered my tender right adductor, while going extra low for Chain Squats, Squats with Wraps, and Squats with Sleeves did not. I’m not sure why RB are problematic, but it is what it is. As such, I was going to do RB Squats here to regular depth, but Chain Squats are a better exercise, so I did them to regular depth instead here in Week A. I will then do them to extra low depth in Week C. That will have me doing Chain Squats, Squats with Wraps, and Squats with Sleeves each twice in each rotation, once to extra low depth and once to regular depth, each type separated by two weeks.

I will follow the same pattern for Sting Ray Squats, doing them to extra low depth here in Week A instead of Olympic Squats and to regular depth in Week C. Olympic Squats are a good exercise, but they are not too different from Extra Low Squats with Sleeves, while Sting Ray (front) Squats are considerably different. Also, Sting Ray Squats are a great exercise, as they force you to keep an upright back and put even more emphasis on the quads than Olympic Squats.

In addition, this change will have me doing only one exercise to an extra low depth per workout. With my tender right adductor, that will be best.

That said; this was a very good workout, and it felt good to get back into hard training. But I was still struggling with yet more tech problems. The new speakers I just bought and set up broke the second time I tried to use them! Before my morning workout, I turned them on. They paired with each other and my phone just fine, but then after a whole second, they stopped working. And try as I might, I could not get them to work again. They would work for a second, then shut off or disconnect. They were fully charged, but still would not stay on even if I plugged them in. After 20 minutes of fiddling with them to no avail, I took them down, packed them up, and will be sending them back.

But at least it gave me the idea to put my corded speakers where the Bluetooth speakers had been, right behind my platform. This way, I can leave them up and not have to set them up and take them down for every workout. I don’t know I didn’t think of that 10 years ago! I was probably thinking they wouldn’t fit, but they did, through barely. You can see them behind me in the video. Ten years old, but they still sound great, so I will stick with them and not bother with new speakers for a while.

Video

Music: Pandora – Red Radio

_____________________________

Benches

Wednesday – 10/18/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Super Curl Bar

Dumbbell Benches: [20s/15, 27s/11, 32s/9, 307/7, 42s/5, Gear: 47s/3] (5-6, 3-4, 1-2) 52s/7, 55s/5, 57s/5, 60s/3

MG Cambered Bar Benches: [35/9, 65/7, 95/5, add gear: 112/3] (5-6, 3-4, 1-2) 125/6, 130/4, 137/2

WG Super Curl Bar Rows: [45/9, 60/7, 75/5, add wrist wraps: 85/3] (6-7, 4-5, 2-3) 92/7, 97/5, 102/3

Stretching: ~5 minutes

Workout time: 1:38

I rearranged my exercises for my Bench Assistance (BA) and Bench workouts, but there is a pattern to them. Declines, Presses, Rows on both days, and the first exercise on Bench Day rotate though using DBs, a wide grip, a close grip, and a medium grip. However, the starting day for each rotation varies so as to separate similar exercises. Thus, DB Benches are done here on Week A of Bench Day, while DB Declines are done Week C on BA Day. Similarly, MG Barbell Rows are done Week A on BA Day, while MG Super Curl Bar Rows are done Week C on Bench Day.

For the second exercise on Bench Day, a form of Cambered Bar Benches is done Weeks A and C, while a top-end Bench exercise is done Weeks B and D (Reverse Bands and Chains, respectively). For the full schedule, see the updated Summary on the Overview page.

Instituting this change required doing DB Benches again this week, after having just done them last week. They were done second last week but first this week. I forgot to account for that difference in choosing my weights and started too light, so I did an extra set so as to get some real work in.

Video

Music: Pandora – Altar Boys

______________________________

Deadlifts

Thursday – 10/19/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 175/7, 215/5, add gear: 255/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

Conv Deficit Deadlifts: [135/9, 175/7, 215/5, add gear: 255/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

Stretching: ~5 minutes

Workout time: 1:27

There is also a pattern to my Deadlifts workouts. Similar sumo and conv exercises are separated by two weeks, so Sumo Snatch Grip Deadlifts are done here in Week A, while Conv Snatch Grip Deadlifts are done Week C. The weights were identical for both exercises in this workout. Of course, that will not normally be the case, but it was interesting that it was for this workout.

I added a Bluetooth adapter to my corded speakers right before this workout. It took me a while to set it up, so I started late and was feeling rushed. But the workout still went well, and now my corded speakers function as Bluetooth speakers. That means I can control them from my phone and do not need to bother with my old not-working very well tablet for music. And with that, hopefully, my workout-related tech problems are over. The Bluetooth adapter I am using is an Esuper Bluetooth 4.2 Receiver from Amazon.

Video

Music: iHeart – Holy Soldier

Since I now can more easily control the music, I tried a iHeart station for a change.


Week B

Bodyweight: 121.2 pounds.

______________________________

Bench Assistance

Sunday – 10/22/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Decline Bench: [45/15, 65/11, 85/9, 100/7, 115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

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

Two-Arm Dumbbell Rows: [30s/7, 37s/5, 45s/3] (6-7, 4-5, 2-3) 50s/7, 52s/5, 55s/3

Stretching: ~5 minutes

Workout time: 1:39

This was the first time I did regular Declines is quite a while, but they still went well. The Two-Arm Dumbbell Rows are a bit awkward, but I got the hang of them by the last set. The key is to let the ends of the bars cross in the middle, so they are more stable.

Video

Music: Pandora – Sacred Warrior Radio

______________________________

Squats

Monday – 10/23/17

Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.0 meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats with Wraps: [--/13, 65/11, 125/9, 155/7, add belt: 185/5, add wraps: 230/3] (5-6, 3-4, 1-2) 255/6, 267/4, 280/2

Squats with Sleeves: [add gear: 135/9, 165/7, 190/5, 215/3] (5-6, 3-4, 1-2) 240/6, 252/4, 265/2

Stretching: ~5 minutes

Workout time: 1:50

I didn’t sleep very well they night before this workout, thought I am not sure why. But as a result, I felt sluggish for this workout, but I perked up for the work sets, and they went as planned. However, they did not feel good, so I will reverse Weeks A and C. That will have me doing Extra Low Chain Squats the week before this workout with its Extra Low Squats with Wraps, and regular depth Chain Squats the week before regular depth Squats with Wraps.

Video

Music: Pandora – Red Radio

______________________________

Benches

Wednesday – 10/25/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Dumbbell.

3 Count Pause Benches: [regular: 45/13, 65/11, 80/9, pause: 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

Reverse Band Benches (#2, monster-mini bands): [Gear and bands: 100/7, 125/5, 145/3] (5-6, 3-4, 1-2) 160/6, 177*/3*, 175/3*

CG Super Curl Bar Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:43

My left pec has been bothering me of late, so I am changing some of my bench exercises or the order thereof to take some of the strain off of it by pairing exercises that bother my pec with ones that don’t.

That said; this workout went well, until the second set of Reverse Band Benches. The first three reps felt hard, then I got buried trying to lock out the final rep. As I did, I realized what I had done. I had put a pair of 10s on instead of a pair of 5s. That I almost got my planned reps is not too surprising, as when I wrote the weights down, I was planning on using a 2-count pause, but I decided a 1-count would suffice. That shorter pause makes a big difference. Struggling on that set left me rather wiped, so for my last set, I used my originally planned too low of weights but did an extra rep. But then, I think the reason the first set felt hard was I wasn’t warmed up enough, so I will add a warmup set.

Video

Music: Pandora – Thousand Food Krutch Radio

______________________________

Deadlifts

Thursday – 10/26/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deficit Deadlifts: [45/13, 135/9, 175/7, 215/5, add gear: 255/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

Conv Deadlifts: [135/9, 185*/7, 235*/5, add gear: 285*/3] (5-6, 3-4, 1-2) 300/6, 315/4, 330/2

Stretching: ~5 minutes

Workout time: 1:32

I am changing to regular conv deadlifts here in Week B rather than sumo SLDLs, so as to complete the pattern of doing similar sumo and conv lifts two weeks apart, offsetting regular sumo deadlifts in Week D. But that will require moving most of my deadlifts exercises. But it will set me up to train both evenly, except for doing all of the sumo work first, as I am planning on competing sumo. But maybe in the future I will change the order so as to emphasize conv deadlifts and plan on competing that way, just for the variety. I can pull about 5-10 pounds more sumo than conv, so it is not that great of a difference.

That said; this was the first time I did regular conv deadlifts in a long time, and they felt tough. Part of the problem was I planned on going too heavy, as I based my weights on what I had done the last time I did them. But I had done them first then and failed to account for the difference of doing them second. But I realized my mistake when my final warmup felt way too heavy, so I lowered the weights accordingly for my work sets. But they were still a bit too difficult. But I will get used to them again.

Video

Music: Pandora – X-Sinner Radio


Week C

Bodyweight: 121.8 pounds.

______________________________

Bench Assistance

Sunday – 10/29/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Dumbbell Decline Benches: [20s/15, 27s/9, 35s/7, 42s/5, add gear: 50s/3] (6-7, 4-5, 2-3) 57s/7, 60s/5, 62s/5, 65s/3

Medium Grip Seated Presses: [45/6, 52/7, 60/5, add gear: 67/3] (6-7, 4-5, 2-3) 75/7, 80/5, 85/5^, 90/3^

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7^, 100/5^, 105/3^

(11-12, 9-10, 7-8)

Stretching: ~5 minutes

Workout time: 1:52

I originally had it scheduled to take this day off, which is six weeks since I started training again after my most recent contest. But that was when I planned on doing backoff workouts for the first two training weeks post-contest, but I ended up extending my backoff period to four weeks, so I have only done two weeks of hard training. As such, I am hoping to go another two weeks for four weeks of hard training before taking an extra day off. But if I begin to feel burned out before that, I will take off as need be.

That said; This workout went very well, so well that I did an extra set on the first two exercises, as the first two sets were too easy. I’m not sure if that was because I started too light or because I was just having a good day. Leaning towards the latter is that I tied 50s PRs on the last two sets of presses and came close to doing so on the last two sets of declines. I also tied 50s PRs on all of my sets of rows. I hope that means this routine is working. But I will see as I continue to use it.

Video

Since I recorded an extra set of the first two exercises, I didn’t bother with recording rows.

Music: Pandora – Mad at the World Radio

______________________________

Squats

Monday – 10/30/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Chain Squats (two heavy chains = 90 pounds): [--/13, add chains: 135/11, 170/9, 200/7, add belt: 230/5, add wraps: 260/3] (5-6, 3-4, 1-2) 290/6, 305/4, 320/2

Extra Low Sting Ray (Front) Squats: [55/9, 85/7, 110/5, Add gear: 135/3] (5-6, 3-4, 1-2) 150/6, 157/4, 165/2

Stretching: ~5 minutes

Workout time: 1:49

I reversed Weeks A and C. That will have me doing my four squat exercises in both extra low and regular depth fashion in the order of String Ray, with Sleeves, Chains, and with Wraps, starting with Week A for regular depth work and this week (Week C) for extra low work. That is the order of the exercises from least to most important and difficult.

But to make that change meant I had to repeat this workout after just two weeks. It went as planned, but both lifts didn’t feel good. That is a bit strange as with my Two by Two Plan, I always did the same workout every other week.  But now it seems my plan of doing the same workout every four weeks will work better.

Video

In the video, as I prepare for the final set of chain squats, you seen me looking at both sides of my power rack, stopping the video and then restarting it. What happened is I realized I forgot to put another 45 on the right side of the bar! I think I would have noticed that if I had tried the lift without fixing it. Actually, it might have flipped to the left, so it was good I caught it before then.

Music: Pandora – Resurrection Band

______________________________

Benches

Wednesday – 11/1/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

MG Cambered Bar Benches: [35/13, 55/11, 70/9, 85/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

MG Chain Benches: [Chains: 85/9,100/7, 115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

MG Super Curl Bar Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:43

An excellent workout, especially so since this was the first time in a while that my left pec did not bother me. I guess the alternating of heat and ice I have been doing has been working. It also helped that I added a warmup set to both bench exercises.

Video

Music: Pandora – Rez Band Radio

______________________________

Deadlifts

Thursday – 11/2/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 175/7, 225/5, add gear: 265/3] (5-6, 3-4, 1-2) 295/6, 310/4, 325/2

Conv Deficit Reverse Band Deadlifts: [add bands: 155/9, 205/7, 250/5, add gear: 295/3] (5-6, 3-4, 1-2) 325/6, 342/4, 360/2

Stretching: ~5 minutes

Workout time: 1:44

Another excellent workout.

Video

I didn’t remember to put on the necklace I usually wear during deadlifts until I saw myself in the selfie camera of my tablet as I prepared to pull my second set, but I put it on after that. I never realized before that a selfie camera can function as a mirror.

Music: Pandora – Holy Solider Radio


Week D

Bodyweight: 121.2 pounds.

______________________________

Bench Assistance

Sunday – 11/5/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3-Count Pause Decline Benches: [45/15, 65/11, 85/9, pause: 100/7, 115/5, add gear: 115/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

DB Seated Presses: [10s/9, 17s/7, 22s/5, add gear: 27s/3] (6-7, 4-5, 2-3) 32.5s/7^, 35s/5^, 37.5s/3^

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5,105/3

Stretching: ~5 minutes

Workout time: 1:43

A very good workout. Already tying 50 PRs on the presses is encouraging.

Video

I forgot to record the second set of Declines, but I recorded everything else as normal.

Music: Pandora – Family Force 5 Radio

______________________________

Squats

Monday – 11/6/17

Gear: Crain: power belt, Genesis wrist wraps, 2.5 meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/11, 135/9, 180/7, add belt: 210/5, add wraps: 245/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Extra Low Squats with Sleeves: [--/9, 135/7, 165/5, add gear: 195/3] (5-6, 3-4, 1-2) 215/6, 225/4, 235/2

Stretching: ~5 minutes

Workout time: 1:50

Another very good workout. I am close to PRs on Squats with Wraps already. The Extra Low Squats with Sleeves were rather easy, but that is probably because I over-adjusted the weights for moving them from first last time to second here.

Video

Music: Pandora – Barren Cross Radio

______________________________

Benches

Wednesday – 11/8/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Dumbbell.

Benches: [45/13, 65/11, 80/9, 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Close Grip Benches: [WG: 45/11, 65/9, CG: 65/9, 85/7, 100/5, add gear: 112*/3] (5-6, 3-4, 1-2) 130/6, 135/4, 142/2

DB Underhand One-Arm Rows: [20/9, 30/7, 37/5, 45/3] (6-7, 4-5, 2-3) add wrist wraps: 52/7, 57/7, 60/5, 62/3

Stretching: ~5 minutes

Workout time: 1:49

Benches went very well and are also close to tying my 50s PRs. I then tried WG Benches, but just from my first two warmups, I could tell they were going to bother my left pec, so I switched to CGBPs. I could easily make that switch as I generally use the same weights for both grips, and that worked out well. Then on rows, I started too light, so I did an extra set to get some work in.

I already replaced WG Declines with CG Declines and will stick with them. But I think I can still do WG Presses and Rows, as they do not bother my pec near as much. But I will see when I try them in the next couple of weeks. It was on WG Benches that I originally injured my pec over a decade ago, so I am leery about doing them now. Meanwhile, CGBPs were my favorite Bench assistance exercise back in college, when I benched far more raw than I am now, so maybe I should focus on them for a while and see if they help now.

The outside of my right wrist was bothering me during this workout, but not with the wrist wraps on. That is why I added them for the work sets of rows.

Video

Music: Pandora – X-Sinner Radio

______________________________

Deadlifts

Thursday – 11/9/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [45/11, 135/9, 190/7, 245/5, add gear: 295/3] (5-6, 3-4, 1-2) 325/6, 342/4, 360/1+2

Conv Deficit Deadlifts: [135/9, 185/7, 225/5, add gear: 265/3] (5-6, 3-4, 1-2) 295/6, 310/4, 325/2

Stretching: ~5 minutes

Workout time: 1:37

The first two sets of Sumo Deadlifts felt great. On the third set, I pulled the first rep, but then I noticed I had not started the video, and that threw off my concentration, so I didn’t think I’d get the second rep. I thought it best to stop, start the video, then do the final rep. But it felt so good that I did another rep for my planned double. But that meant I did an extra rep, with just a few seconds rest between the single and double. That almost proved to be a big mistake, as my left leg was bothering me afterwards.

It wasn’t too bad, so I went ahead and pulled Conv Deficit Deadlifts as planned. The leg bothered me a bit, but it wasn’t too noticeable. But the sets did not feel good, so I will make one change in my DL exercises for the next rotation.

The leg then bothered me some afterwards and while I was in the shower. But after icing it, it felt okay. It was just a bit noticeable the rest of the evening. But then it felt fine the next day, even with doing two and a half hours of “fall cleaning.” And neither did any of the other body areas that have been bothering me. I thank the LORD for that.

But still, it was good that I had planned on taking this Sunday off. This will be my first scheduled extra day off this routine. I usually take it every four weeks, but with doing just backoff workouts the first four weeks, I went eight weeks this time. But from here out, it will be every fourth week. The day off will also give me a chance to recover from the cleaning, as I was really feeling awful afterwards from all of the work and more so from all of the dust that was stirred up.

That said; this was an excellent training week, so I am very encouraged that my new training plan will work well. I am trying to not make too many changes as I go along. I made a few this rotation, but a couple of them I will undo for the next rotation, as I was right in the first place, and I will move a few exercises around. But I will resist the temptation to change any more exercises. With two rotations down, that only leaves four more, which, with only doing a given exercise once each rotation, will not be enough time to make significant progress on any “new” exercises.

Video

Music: Pandora – Bride Radio


 

These workout logs are continued at:
2017-18 Tetra Raw Powerlifting Training Plan; Rotations III and IV.


2017-18 Tetra Raw Powerlifting Training Plan; Rotations I and II. Copyright 2017-18 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director