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2017 Two Stage Trinity Powerlifting Training Plan

Stage Two

Rotations I and II of IV

by Gary F. Zeolla


These workout logs are continued from 2017 Trinity - 1 Powerlifting Training Plan; Rotations III and IV of VIII.


Stats:
Age: 56.
Height: 5'1".
Bodyweight: See each week
, though I will be competing at 114s.

Next Contest:  God-willing, APF/ AAPF Ohio States on September 9, 2017. If anyone is interested in this contest, details are on the WPC’s website.

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).

See also: Cardio-Isolation Exercises Workouts for Stage Two of 2017 Training Plan.


Contest Decision/ Training Plan Change

       I decided what my next powerlifting contest will be, the same contest I entered last year, APF/ AAPF Ohio State Championships, September 9, 2017. However, it is in a different location this year, as the gym that it was held at last year closed. This year, it will be held at the gym of one of the meet directors, at Blackstone’s Gym in West Lafayette, Ohio. That change is good for me, as the new location is an hour closer to my home, just a 2-1/2 hour drive rather than 3-1/2 hours.

      I very much enjoyed this contest last year, so I am looking forward to it this year. The only downside is the APF only allows 2.5 meter wraps, so I won’t be able to use the 3.0 meter wraps I used at my last contest. That will make breaking my squat and total records from last time a bit more difficult. But that will still be my goal.

      With entering this contest, I need to make a change in my Trinity Training Plan. For details, see 2017 Two-Stage Trinity Training Plan: Overview and Summary.


Powerlift Assistance Exercises

The Powerlift Assistance Exercises pages have been updated. They describe the exercises I am doing throughout this training plan.


Rotation I

 

Week A

Bodyweight: 122.0 pounds.

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Bench Assistance

Thursday – 6/8/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bars: Heavy Duty Power Bar, Cambered Bar, Curl Bar.

WG Decline Benches: [MG: 45/15, WG: 50/11, 70/9, 85/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) *130/6, 137/6, 145/5*, 152/2

CG Seated Press: [45/9, 50/7; 55/5, add gear: 60/3] (6-7, 4-5, 2-3) 65/7, 70/5, 75/3

WG Cambered Bar Rows: [40/9, 52/7, 60/5, 67/3] (6-7, 4-5, 2-3) 75/7, 80/5, 85/3

CG Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 40/12*, 45/8, 47/6

Stretching: ~5 minutes

Workout time: 1:52  (hours : minutes)

I started too light on the declines, so I did an extra set and an extra rep on the third set. The same goes for the curls. But still, a good workout to start the second and updated half of my training plan.

Video

Music: Pandora – Red Radio

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Squats

Sunday – 6/11/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Low Squats: [regular: --/15, 65/11, low: 95/9, 115/7, 135/5, gear 150/3] (6-7, 4-5, 2-3) 165/7, 172/5, 180/3

Bench Squats: [gear: 185/7, 215/5, 250/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Jump Squats (wide stance): [45/6, 55/4] (6-7, 4-5, 2-3) 65/7, 70/5, 75/3

Stretching: ~5 minutes

Workout time: 1:33

I did the two main exercises together twice before, back in the 00s. And checking my logs, it looks like my squat progressed nicely during those times, so I’m not sure why I didn’t stick with them. But I did them separately this decade and will give them a try together again now. But since I hadn’t done them in a while, I wasn’t sure how much weight to use, but I guessed rather well by checking my logs. And I was able to find my 50s PRs from when I did them separately this decade. This all shows why keeping detailed logs is so important. For a discussion on these exercises, see Squat Assistance Exercises.

Video

Music: Pandora –Stryper Radio

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Benches

Monday – 6/12/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Curl Bar.

Cambered Bar Benches: [40/15, 60/9, 80/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

Rack Benches: [add gear: 125/5, 145/3] (5-6, 3-4, 1-2) 160*/6, 160/4, 167/2

Speed Benches: [65/6, 75/4] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

CG Curl Bar Rows: [45/9, 60/7, 70/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:42

A good workout. The only miscue was starting too heavy on rack benches. That was due to setting up the bench differently in my power rack, so that the safeties were effectively about an inch lower, making the lift harder.

Video

Music: Pandora – Jonah 33 Radio

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Deadlifts

Wednesday – 6/14/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Snatch Grip Deadlifts: [--/15, 45/11, 135/9, 175/7, 215/5, add gear: 250/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Conv Reverse Band (#4) Deadlifts: [bands and gear: 225/7, 265/5, 300/3] (5-6, 3-4, 1-2) 335/6, 352/4, 370/2

Speed Conv RB Deadlifts: [175/6] (6-7, 4-5, 2-3) 195/7, 205/5, 215/3

Hand Gripper (reps): (turns/reps): [1.0/9] (11-12, 9-10, 7-8) 2.5/12, 3.0/10, 3.5/8

Stretching: ~5 minutes

Workout time: 1:55

A very good workout.

Video

Music:  Pandora – Family Force 5 Radio

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Morning Workouts

Thursday – 6/8/17

Rotation I, Week A; Day 1

Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (alternate arms): [3.25/11] (15-16, 13-14) 5.5/16, 5.75/14

Abs: Sit-ups: [2.5/11] (13-14, 11-12, 9-10) 13.75*/14, 13.75/12, 15.0/10

Workout Time: 0:32 (hours : minutes)

 I didn’t drop the weight enough on the first set and worked too hard for a backoff workout, so I repeated the same weight for the second set, and that gave me the right intensity.

 

Sunday – 6/11/17

Rotation I, Week A; Day 2

Step-ups: 7:00

Sitting Barbell Calves: [165/11] (13-14, 11-12, 9-10) 195/14, 210*/12, 215/10

Workout Time: 0:27

On the second set of calves, I had a five on one side that wasn’t supposed to be there until the nest set. I thought it felt a bit too heavy, though I didn’t notice the imbalance.

 

Monday – 6/12/17

Rotation I, Week A; Day 3

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [3.5/11] (15-16, 13-14) 5.5/16, 5.75/14

Abs: Dip Bar Leg Raises: [--/11] (15-20, 10-15) 2s/20, 4s/15

Workout Time: 0:34

 

Wednesday – 6/14/17

Rotation I, Week A; Day 4

Jump Rope: 1:30

Adductors/ Abductors (one leg at a time): [--/11] (15-20, 10-15) 2s/20, 4s/15

Lying Leg Curls (alternate legs): [2.0/11] (13-14, 11-12, 9-10) 3.0/14, 3.25/12, 3.5/10

Workout Time: 0:30


Week B

Bodyweight: 121.6 pounds.

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Bench Assistance

Thursday – 6/15/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

DB Decline Benches: [20s/9, 30s/7, 40s/5, add gear: 50s/3] (5-6, 3-4, 1-2) 55s/7, 57s/5, 60s/3

WG Seated Presses: [45/9, 52/7, 57/5, add gear: 62/3] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

MG BB Rows: [45/9, 55/7, 65/5, 75/3] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

BB Reverse Curls: [45/2]

Preacher CB Curls: [35/9] (9-10, 7-8, 5-6) 40/10, 42/8, 45/6

Stretching: ~5 minutes

Workout time: 1:51 (hours : minutes)

WG Seated Presses is one of just two major exercise I did not change from Stage One. That is because they fit best in this spot.

With using the Hand Gripper on Deadlift days, after just a couple of reps of reverse curls, I could tell it would be too much on my forearms, so I did a form of regular curls instead. That is fine, as it will enable me to work a bit more on my wimpy biceps.

Video

Music: Pandora – Decyfer Down Radio

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Squats

Sunday – 6/18/17

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Chain Squats (chains weigh 90 pounds, which is included in the indicated weights):

[--/15, 65/10, add chains: 135/9, 175/7, 215/5, add gear: 250/3] (5-6, 3-4, 1-2) 280/6, 295/4, 310/2

Olympic Squats (extra low, close stance, high bar with a Manta Ray): [add gear: 135/7, 165/5, 195/3] (5-6, 3-4, 1-2) 215/6, 225/4, 235/2

Speed Chain Squats: [135/6, 145/4] 155/7, 162/5, 170/3

Stretching: ~5 minutes

Workout time: 1:46

Chain squats is the other major exercise I did not change from Stage One. Again, that is because they fit best in this spot. And they went well, as did the rest of this workout.

Video

I recorded the second set of Olympic squats from a lower angle so as to be able to see my depth better. And it is deep.

Music: Pandora – Demon Hunter Radio

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Benches

Monday – 6/19/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

3 Count Pause Benches: [regular: 50/15, 75/9, pause, 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

Chain Benches (chains weigh 40 pounds, which is included in the indicated weights):

[chains and gear: 85/7, 105/5, 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/4, 157/2

Speed Chain Benches: [85/6] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

WG Curl Bar Rows: [45/9, 60/7, 70/5, add wrist wraps: 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 2:01

I started too light on chain benches and rows, so I did an extra set on each, and that added to my workout time. But otherwise, a good workout.

Video

Music: Pandora – Christian Rock Radio

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Deadlifts

Wednesday – 6/21/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Chain Deadlifts (chains weigh 90 pounds, which is included in the indicated weights):

[--/15, 45/11, 135/9, add chains and gear: 225/7, 270/5, 315/3] (5-6, 3-4, 1-2) 350/6, 367/4, 385/2

Sumo Pause Deadlifts: 135/8, 185/6

Sumo Block Pulls: 135/7, 185/6, 225/4

Sumo Stiff Leg Deadlifts: [135/7, 185/5, 225/3] (5-6, 3-4, 1-2) 250/6, 262/4, 275/2

Speed Sumo Deadlifts: Skip

Hand Gripper (holds): Skip

Stretching: ~5 minutes

Workout time: 2:00

I wasn’t sure what I was going to do after the chain deadlifts, as I wanted to try out a couple of new exercises. For discussions on them, see the newly updated Deadlift Assistance Exercises page. But here I will say, I did not like the pause deadlifts at all, but I might incorporate the block pulls into a future routine, though they would not fit here. As such, I did what I had originally planned on, SLDLs. But I was tired out from the experimenting, so I dropped my planned weights by five pounds and reps by one for each set of the SLDLs and then skipped the speed and grip work.

Video

I moved my phone to a lower angle starting with the final set of chain deadlifts, as it is the bottom of the lifts that differs for lifts I was trying out, so I wanted to see that part better for comparison.

 Music: Pandora – X-Sinner Radio

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Morning Workouts

Thursday – 6/15/17

Rotation I, Week B; Day 1

Heavy Bag: 11:00 (minutes : seconds)

Rotator Cuff: Sitting, front: [2.5/11] (15-16, 13-14) 4.5/16, 4.75/14

Abs: Crunch-Side Bend Combo: [3.75/11] (13-14, 11-12, 9-10) 13.75/14, 15.0/12, 16.25/10

Workout Time: 0:29 (hours : minutes)

 

Sunday – 6/18/17

Monday – 6/19/17

I didn’t have time to do my morning workouts on these two days.

 

Rotation I, Week B; Day 4

Wednesday – 6/21/17

Jump Rope: 1:45

Adductors/ Abductors (alternate legs) [--/11] (15-20, 10-15) 2s/20, 4s/15

Lying Leg Curls (one leg at a time): [1.75/11] (13-14, 11-12, 9-10) 3.0/14, 3.25/12, 3.5/10

Workout Time: 0:32


Isolation Exercises Workouts

I will no longer be doing morning workouts. Instead, I will be doing "Isolation Exercises Workouts" on Fridays. For details and the new log for these workouts, see Isolation Exercises Workouts for Stage Two of 2017 Training Plan.


 

Week C

Bodyweight: 121.2 pounds.

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Bench Assistance

Thursday – 6/22/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Decline Benches: [50/15, 75/9, 100/7, 120/5, and gear: 140/3] (5-6, 3-4, 1-2) 155/6, 162/4, 170/2

MG Standing Presses: [45/9, 50/7, 55/5, add gear: 60/3] (6-7, 4-5, 2-3) 65/7, 70/5, 75/5, 80/3

CG Barbell Rows: [45/9, 60/7, 75/5, 80/3] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

MG Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 45/10, 77/8, 50/6

Stretching: ~5 minutes

Workout time: 1:45 (hours : minutes)

A good workout. I hadn’t done standing presses in a while and started too light, so I did an extra set.

Video

Music: Pandora – Skillet Radio

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Squats

Sunday – 6/25/17

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: [--/15, 65/10, 135/9, 175/7, 205/5, add gear: 245/3] (5-6, 3-4, 1-2) 270/6, 285/4, 300/2

Squats with Sleeves: [add gear: 155/7, 185/5, 210/3] (5-6, 3-4, 1-2) 235*/6, 252/4, 265/2

Speed Squats: [95/6] (6-7, 4-5, 2-3) 110/7, 115/5, 120/3

Stretching: ~5 minutes

Workout time: 2:06

A very good workout. The only miscue was I messed up figuring out the weights on my first set of squats with sleeves. It should have been 240.

Video

Music: Pandora – Holy Soldier Radio

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Benches

Monday – 6/26/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/15, 65/11, 80/9, 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Dumbbell Benches (arms together): [add gear: 35s/5, 47s/3] (6-7, 4-5, 2-3) 55s/7, 57s/5, 60s/3

Speed Push-ups: [regular/8] (AMRAP) clap: 10, 10, 10

MG Super Curl Bar Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:38

An allergic reaction led to a sleepless night before this workout, and I felt it during the workout. But despite the tiredness, it was still a good workout.

I made an important change to my form on benches. To ensure a strict pause, I counted the reps while holding the bar at my chest, “1001 – 1002” etc. I will do the same for all pressing moves. This will better prepare me for the wait for the “Press” command at contests. I only had to drop the weights by about 2-1/2 on benches for this change, while DB benches still felt somewhat easy with it. But I will have to update my weights for all of my other pressing moves to enable this one-count pause.

It took me one and a half sets to get the hang of this new form. You can see this in the video. The first recorded set was actually my second set. My form is a bit shaky on the first couple of reps, but I got it down pat by the last rep and on both reps of the final set of benches.

Video

Music: Pandora – Mad at the World Radio

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Deadlifts

Wednesday – 6/28/17

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, 190/7, 245/5, add gear: 295/3] (5-6, 3-4, 1-2) 322/6, 340/4, 357/2

Conv Deficit Deadlifts: [add gear: 175/7, 210/5, 242/3] (5-6, 3-4, 1-2) 270/6, 285/4, 300/2

Jump Deadlifts (conv): [45/6, 55/4] (6-7, 4-5, 2-3) 65/7, 70/5, 75/3

Stretching: ~5 minutes

Workout time: 1:48

Throughout this week, I had two sets of weights written up for the actual powerlifts due to having two different was to figure out my starter weights. Since I couldn’t decide between them, I split the difference. That is how I ended up with the rather odd-looking weights on sumo DLs here. But that worked well, as I picked the weights just about right for all nine sets, except the last set of sumos felt a harder than I had hoped.

I did a bit more experimenting after the main deadlift work, trying once again to do hack deadlifts, to no avail. I also tried a wider stance for sumos, and that felt pretty good, so I might incorporate it in some way later. Looking at the video, I’m not keeping my butt down enough, so I am pulling with more back than legs. Maybe a wider stance will help to correct that.

Video

Music: Pandora – Rez Band Radio


Rotation II

 

Week A

Bodyweight: 121.2 pounds.

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Bench Assistance

Thursday – 6/29/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar, Curl Bar.

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

CG Seated Press: [45/9, 52/7; 60/5, add gear: 65/3] (6-7, 4-5, 2-3) 70/7, 75/6, 80/5, 85/3

WG Cambered Bar Rows: [40/9, 55/7, 65/5, 72/3] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

Speed WG Camber Rows: [40/6] (6-7, 4-5, 2-3) 50/7, 55/5, 60/3

Stretching: ~5 minutes

Workout time: 1:50  (hours : minutes)

I decided to move curls to my Isolation Exercises Workouts on Fridays and do speed rows here on the rest of my BA days. That will have me doing all of my isolations exercises in my IEWs and speed work in all four of my regular workouts, plus hitting the heavy bag in my IEW. That should give me sufficient cardio work.

That said; this was a very good workout. I used my new practices of counting the reps at my chest on Declines, but it did not work on presses, as I got too confused, with starting the first rep at the chest. As such, I will count them at the top as I have been doing, but I will still try to pause at the chest. I also started too light and did an extra set.

Video

Music: Pandora – Sacred Warrior Radio

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Squats

Sunday – 7/2/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Low Squats: [regular: --/15, 65/11, low: 95/9, 120/7, 140/5, gear 160/3] (6-7, 4-5, 2-3) 175/7!, 182/5!, 192/3!

Bench Squats: [gear: 185/7, 225/5, 260/3] (5-6, 3-4, 1-2) 290/6^, 305/4^, 320/2^

Jump Squats (wide stance): [45/6, 60/4] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:51

The new and tied 50s PRs are not very meaningful, as I only did these two lifts a few times previously this decade and not in quite a while. But they do show my squat work is progressing nicely.

Video

Music: Pandora – Red Radio

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Benches

Monday – 7/3/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Curl Bar.

Cambered Bar Benches: [40/15, 60/11, 80/9, 95/7, 110/5, add gear: 122/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

Rack Benches: [add gear: 95/7, 120/5, 145/3] (5-6, 3-4, 1-2) 160/6, 167/4, 175/2

Speed Benches: [65/6, 80/4] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

CG Curl Bar Rows: [45/9, 60/7, 75/5, 90/3] (6-7, 4-5, 2-3) 100/7^, 105/5^, 110/3^

Stretching: ~5 minutes

Workout time: 1:55

A good workout.

Video

Music: Pandora – Showdown Radio

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Deadlifts

Wednesday – 7/5/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Snatch Grip Deadlifts: [--/15, 45/11, 135/9, 180/7, 225/5, add gear: 260/3] (5-6, 3-4, 1-2) 290/6, 305/4, 320/2

Conv 2-1/4” Deficit Reverse Band (#4) Deadlifts: [bands and gear: 225/7, 265/5, 300/3] (5-6, 3-4, 1-2) 330/6, 347/4, 365/2

Speed Conv 2-1/4” Deficit RB Deadlifts: [155/7, 170/7] (6-7, 4-5, 2-3) 185/7, 195/5, 205/3

Stretching: ~5 minutes

Workout time: 1:54

Starting with this workout, I am trying something different on chain and reverse band deadlifts. I will be doing them with a 2-1/4” deficit by standing on 3 boards. In this way, I hope to be working both the bottom and top end of the lift. And they felt very good. I dropped the weights by 20 pounds from what I had planned on using, and that gave me the right intensity. I also widened my stance slightly on sumos, a ” on each side or ” total. I might try to gradually widen it a bit more.

Video

Music:  Pandora – Family Force 5 Radio


Week B

Bodyweight: 122.4 pounds.

______________________________

Bench Assistance

Thursday – 7/6/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bars: Dumbbells with Texas Power Bar, Heavy Duty Power Bar.

DB Decline Benches: [10s/15, 20s/11, 30s/9, 37s/7, 45s/5, add gear: 52s/3] (5-6, 3-4, 1-2) 57s/7, 60s/5, 62s/3

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

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

Speed MG BB Rows: [45/6] (6-7, 4-5, 2-3) 50/7, 55/5, 60/3

Hand Gripper (holds) [1.5 turns/ 9 secs] 3.0/12, 3.5/10, 4.0/8

Stretching: ~5 minutes

Workout time: 1:51 (hours : minutes)

A very good workout. I should have used the gripper in my morning workout but didn’t think of it until later, so I made up for it by doing it here.

Video

Music: Pandora – Disciple Radio

______________________________

Squats

Sunday – 7/9/17

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Chain Squats (chains weigh 90 pounds, which is included in the indicated weights):

[--/15, 65/10, add chains: 135/9, 180/7, 225/5, add gear: 260/3] (5-6, 3-4, 1-2) 290/6, 305/4, 320/2

Olympic Squats (extra low, close stance, high bar with a Manta Ray):

[add gear: 135/7, 170/5, 205/3] (5-6, 3-4, 1-2) 225/6, 227/4, 250/2

Speed Chain Squats: [135/6, 150/4] *170/7^, 177/5^, 185/3^

Stretching: ~5 minutes

Workout time: 2:00

An excellent workout. The only minor miscue was the first work set of speed squats was supposed to be 160, but I misloaded it. But it still felt good, so I just went with it and increased as normal from there. But with the extra jump in weight here, I will repeat the same weights next time so as not to push it.

Video

Music: Pandora – Family Force 5 Radio

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Benches

Monday – 7/10/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

3 Count Pause Benches: [regular: 45/15, 65/11, 82/9, pause, 97/7, 112/5, add gear: 127/3] (5-6, 3-4, 1-2) 142/6!, 150/4!, 157/2!

Chain Benches (chains weigh 40 pounds, which is included in the indicated weights):

[chains and gear: 95/7, 115/5, 135/3] (5-6, 3-4, 1-2) 147/6, 157*/4, 165/2

Speed Chain Benches: [85/6] (6-7, 4-5, 2-3) 100/7, 107*/5, 110/3

WG Curl Bar Rows: [45/9, 65/7, 80/5, add wrist wraps: 90/3] (6-7, 4-5, 2-3) 100/7^, 105/5^, 110/3^

Stretching: ~5 minutes

Workout time: 1:57

      This was an excellent workout, with me breaking or tying several 50s PRs. However, there were several minor miscues along the way that I often make.

      First, the second set of chain benches was supposed to be with 155, but I put on a pair of 1/14s that I wasn’t supposed to use until the next set. But I still got my planned reps, though it took a full effort to do so. But since I did get those reps, I went with it and increased by my normal amount for the next set. And this time, I got my planned reps with strength to spare. But you won’t see this in the video as I messed up recording on my phone.

      I normally pause the video between sets of the same exercise, as I will be restarting it in just a couple of minutes. But I stop the video and let the phone go to sleep between exercises, as it will be several minutes by the time I record the first set of the next exercise. But I often get confused and hit “stop” when I should hit “pause” or vice-a-versa, and that is what happened here. Rather than hitting pause again and thus restarting it, I hit stop. I didn’t realize I wasn’t recording until after I finished the set.

      Then during the speed work, after my first work set, I took off the pair of 2-1/2s and put them on the end of the safety bars, as I knew I would need them for my third set. But when I loaded the bar for my second set, I accidently put the 2-1/2 back on the right side. If you look closely, you can see this in the video. At the far end of the left safety bar is a 2-1/2, but not the right side, as it is on the bar, where it is not supposed to be yet! I kind of noticed the imbalance; that is why you see me looking at the safeties after the set and shaking my head when I realized what I had done.

      This is what happened on the second set of chain benches. I took off a pair of 1-1/4s after my first set and put them on the end of the safeties, knowing I would need them for the final set, but then I put them on for the second set, giving me 2-1/2 pounds more than I had planned on, but at least I messed up on both sides, so the bar was balanced.

      Just to give the reader an idea of how absent-minded I can get. But still, as I said, it was an excellent workout nevertheless.

Video

Music: Pandora – Pillar Radio

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Deadlifts

Wednesday – 6/12/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv 2-1/4” Deficit Deadlifts: [--/15, 45/11, 135/9, 180/7, 225/5, 265/3] (5-6, 3-4, 1-2) 295/6, 310/4, 325/2

Sumo 2-1/4” Deficit Chain Deadlifts (chains weigh 90 pounds, which is included in the indicated weights):

[add chains and gear: 225/7, 275/5, 305/3] (5-6, 3-4, 1-2) 320/6, 337/4, 355/2

Speed Sumo Deadlifts: [135/6] (6-7, 4-5, 2-3) 145/7, 152/5, 160/3

Stretching: ~5 minutes

Workout time: 1:49

The chain deadlifts with a deficit were even harder than I expected. I planned on dropping my planned weights without a deficit by 20 pounds as I did for deficit RB deadlifts, but I misloaded the first set and put on ten pounds less than I had planned. But that was a good mistake, as ten pound more would have been too much for the first time doing this exercise, so I increased as usual from there. And with that fortunate mistake, this was an excellent workout.

Video

Music: Pandora – Sacred Warrior Radio


Week C

Week C of Rotation II of Stage Two of 2017 Two-Stage Trinity Powerlifting Training Plan

______________________________

Bodyweight: 122.0 pounds.

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OFF

Thursday – 7/13/17

It has been six weeks since I took an extra day off. I waited an extra couple of weeks as the first couple of week of this stage were relatively easy workouts. I was planning on taking the extra day off on Sunday, but I barely slept Wednesday night after my deadlift workout, so I thought it best just to take this day off and wait until Sunday to resume training.

______________________________

Bench Assistance

Sunday – 7/16/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Decline Benches: [45/15, 65/11, 85/9, 105/7, 125/5, and gear: 145/3] (5-6, 3-4, 1-2) 160/5, 167/3, 175/1

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

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

Speed CG BB Rows: [45/6] (6-7, 4-5, 2-3) 50/7, 55/5, 60/3

Stretching: ~5 minutes

Workout time: 1:40 (hours : minutes)

I failed to drop the weights for declines to allot for my new once-count pause, and that caused me to only get 5,3,1 rather than 6,4,2 reps. But that is still within my planned rep ranges, so no matter. The rest of the workout then went as planned.

Video

Music: Pandora – Skillet Radio

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Squats

Monday – 7/17/17

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: [--/15, 65/11, 135/9, 175/7, add belt: 205/5, add wraps: 250/3] (5-6, 3-4, 1-2) 280/6, 295/4^, 310/2^

One-Count Pause Squats: [add gear: 155/7, 180/5, 205/3] (5-6, 3-4, 1-2) 230/6, 242/4, 255/2

Speed Squats: [95/6] (6-7, 4-5, 2-3) 115/7, 120/5, 125/3

Stretching: ~5 minutes

Workout time: 2:01

Problems earlier in the day had me fatigued, in an allergic reaction, and stressed out before even starting this workout. As a result, I thought of just skipping it, but I just took my monthly extra day off on Thursday, so I really couldn’t afford to miss another workout. Then I thought I might just do a couple of light sets, then call it a day. But once I started warming up, I began to get into it; so I cranked up the white metal, and put in a good workout, with everything going as planned. I was absolutely exhausted afterwards and still felt tired the next day, but at least I am still on track for my plans for my next contest.

I wasn’t sure on the second exercise. I did Squats with Sleeves here last time, but I figured it made more sense to do what could be an actual powerlift first in my Stage One workout. By that I mean, though I am planning on competing with Wraps, I could see myself competing with Sleeves sometime in the future. As such, I want to do Squats with Sleeves first at some point in my training plan, Moreover, doing two versions of what could be competitive squats in the same workout is a bit too much mentally.

I say that as the one drawback to my Trinity plan is with only doing the actual powerlifts once every three weeks, it puts a more pressure on those workouts for them to go well, and I get a bit more stressed out when doing the actual powerlifts than when doing look-alike lifts. Thus one actual powerlift and one look-alike lift in a workout works out best, as I can relax somewhat after the actual powerlift is done.

That said, I had been doing Pause Squats with a three-count, but that is very tiring. And I am already tired out after Squats with Wraps and more so than usual in this workout. As such, I figured just a one-count would suffice to release the stretch reflex, making the ascent out of the hole more difficult, but would not be quite as tiring. And the one-count worked in both respects, so I will stick with One-Count Pause Squats for my second exercise in this workout.

Video

The quality of the video got messed up on the second set of Squats with Wraps. My new uleFone does that on occasion, but I have no idea why. As I mention in my uleFone review, the quality of the selfie videos is the main “con” of this phone.

Music: Pandora – Barren Cross Radio

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Benches

Wednesday – 7/19/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [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

Dumbbell Benches (arms together): [add gear: 30s/7, 40s/5, 50s/3] (6-7, 4-5, 2-3) 57s/7, 60s/5, 62s/3

Speed Push-ups: [regular/8] (AMRAP) clap: 11, 11, 11

MG Super Curl Bar Rows: [45/9, 60/7, 75/5, 90/3] (6-7, 4-5, 2-3) 100/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:52

More problems in the early morning once again left me feeling figured and in an allergic reaction throughout the day, and that included for both my morning and afternoon workouts. But thank God, I was still able to work out, and my workouts went as planned.

 Video

 Music: Pandora – Mad at the World Radio

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Deadlifts

Thursday – 7/20/17

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, 190/7, 245/5, add gear: 295/3] (5-6, 3-4, 1-2) 332/6, 350/4, 367/2

Sumo Still-Leg Deadlifts: [add gear: 135/7, 185/5, 230/3] (5-6, 3-4, 1-2) 255/6, 267/4, 280/2

Jump Deadlifts (conv): [45/6, 60/4] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:48

The problems that started early Wednesday morning continued through the night, so I barely slept a wink. But strangely, I felt okay for most of the day, including for this workout, and it went well and as planned.

Overall, this was a very difficult week health-wise, but with much reliance on the LORD and determination, I still managed to put in all of my workouts, and they all went well and as planned. As a result, despite the health setbacks, I am still on track for my goals for my next contest. I thank the LORD for all of that.

Video

Music: Pandora – Mad at the World Radio


These workout logs are continued at: 2017 Two-Stage Trinity Powerlifting Training Plan, Stage Two, Rotations III and IV of IV.


2017 Two Stage Trinity Powerlifting Training Plan, Stage Two, Rotations I and II of IV. Copyright 2017 by Gary F. Zeolla.

Powerlifting and Strength Training
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