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2017 Trinity Two-Stage Powerlifting Training Plan

Stage Two

Rotations III and IV of IV

by Gary F. Zeolla


These workout logs are continued from 2017 Two-Stage Trinity Powerlifting Training Plan, Stage Two, Rotations I and VI of VIII.


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

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).

For details on this training plan, see 2017 Two-Stage Trinity Training Plan: Overview and Summary.

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


Rotation III

 

Week A

Week A of Rotation III of Stage Two of 2017 Two-Stage Trinity Powerlifting Training Plan

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Bodyweight: 122.5 pounds.

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Bench Assistance

Sunday – 7/23/17

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, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 150/6, 157/4, 165/2

CG Seated Press: [45/9, 55/7; 65/5, add gear: 72/3] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

WG Cambered Bar Rows: [40/9, 55/7, 65/5, 75/3] (6-7, 4-5, 2-3) 85/7^, 90/5^, 95/3^

Speed WG Camber Rows: [40/6, 50/4] (6-7, 4-5, 2-3) 55/7, 60/5, 65/3

Stretching: ~5 minutes

Workout time: 1:53 (hours : minutes)

An excellent workout, despite being distracted by work issues. As a result, I forgot to record the second set of press as is my usual practice, and the workout took a bit too long. But otherwise, everything went as planned.

Video

Music: Pandora – Petra Radio

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Squats

Monday – 7/24/17

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

Shoes: Dexter boots, Adidas Title Run Basketball Shoes.

Bar: Heavy Duty Power Bar.

Low Squats: [regular: --/15, 65/11, low: 95/9, 120/7, 145/5, gear 165/3] (6-7, 4-5, 2-3) 180/7!, 190/5!, 200/3!

Bench Squats: [gear: 185/7, 225/5, 260/3] (5-6, 3-4, 1-2) 300/6!, 315/4!, 330/2!

Jump Squats (wide stance): [45/6, 65/4] (6-7, 4-5, 2-3) 75/7, 80/5, 85/3

Stretching: ~5 minutes

Workout time: 1:41

A good workout. The only miscue is I forgot to update my warmup weights for Bench Squats, so I went a bit too light on them. But no matter, as the work sets went well, even hitting 50s PRs on all of my sets.

Video

Music: Pandora – Altar Boys Radio

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Benches

Wednesday – 7/26/17

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: 125/3] (5-6, 3-4, 1-2) 140/6^, 147/3*, 155/2^

Rack Benches: [add gear: 95/7, 120/5, 145/3] (5-6, 3-4, 1-2) 165/5, 172/3, 180/1

Speed Benches: [65/6, 82/4] (6-7, 4-5, 2-3) 92/7, 97/5, 102/3

CG Curl Bar Rows: [45/9, 65/7, 80/5, 95/3] (6-7, 4-5, 2-3) 105/7!, 110/5!, 115/3!

Stretching: ~5 minutes

Workout time: 1:54

An excellent workout. The only miscue is on my third rep of the second set of Cambered Bar Benches, I hit the racks on the way up. That knocked me out of my arch, and with that rep being so hard, I didn’t even try my planned fourth rep. That kept that set form tying a 50s PR, but the other two sets did.

Video

Music: Pandora – Demon Hunter Radio

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Deadlifts

Thursday – 7/27/17

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, add sleeves: 135/9, 185/7, 230/5, add rest of gear: 270/3] (5-6, 3-4, 1-2) 300/6, 315/4, 330/2

Conv 2-1/4” Deficit Reverse Band (#4) Deadlifts: [bands and gear: 225/7, 270/5, 305*/3] (5-6, 3-4, 1-2) 340/5*, 357/4, 375/2

Speed Conv 2-1/4” Deficit RB Deadlifts: [155/7, 175/7] (6-7, 4-5, 2-3) 190/7, 200/5, 210/3

Stretching: ~5 minutes

Workout time: 1:56

An excellent workout, despite a couple of minor miscues. I misloaded the final warmup set of RB deadlifts, forgetting a five on one side. I noticed the imbalance but didn’t think much of it since it was just a warmup set. Then on the first work sets, the weights began to slide out on the left side, so I wasn’t able to attempt the planned sixth rep. I think I forgot to fully snap closed my new lock jaw knock-off collar. But I got it right for the rest of the sets, and they went as planned. Although, I was very sore and tired afterwards. These are all very tough exercises.

Video

Music:  Pandora – Disciple and Bride Radio


Week B

Bodyweight: 121.8 pounds.

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Bench Assistance

Sunday – 7/30/17

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, 40s/7, 47s/5, add gear: 55s/3] (5-6, 3-4, 1-2) 65*, 60/7, 62s/5, 65s/3

WG Seated Presses: [45/9, 55/7, 62/5, add gear: 70/3] (6-7, 4-5, 2-3) 77/7^, 82/5^, 87/3^

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

Speed MG BB Rows: [45/6] (6-7, 4-5, 2-3) 52/7, 57/5, 60/3

Stretching: ~5 minutes

Workout time: 1:50 (hours : minutes)

The first set of DB declines was supposed to be 60s/7. The set was much harder than I thought it would be, though I still got my planned seven reps. Afterwards, I noticed that the left DB had a pair of 2-/12s on it that it shouldn’t have, so it was actually 65 pounds. But strangely, thought the set as whole felt harder than expected, I didn’t notice my left arm working harder than my right. That is probably because my right shoulder is still weaker than my left due to my bicycle accident, the 18th anniversary of which occurred two days before this workout.

It is because of that accident and the resulting weakness of my right shoulder than my bench stinks in comparison to my squat and bench. If I had known back then that I would still be feeling the effects of that accident 18 years later, I would have held out for money in the resulting settlement.

For details on the accident, see Bicycle Accident Story. Also, Chapter Two of my book The LORD Has It Under Control discusses this accident in detail as an example of how God sovereignly works in our lives even in adverse circumstances.

Video

Music: Pandora – Disciple Radio

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Squats

Monday – 7/31/17

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, 185/7, 230/5, add gear: 270/3] (5-6, 3-4, 1-2) 300/6!, 315/4!, 330/2!

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

[add gear: 135/7, 175/5, 210/3] (5-6, 3-4, 1-2) 235/6^, 247/4^, 260/1*

Speed Chain Squats: [135/6, 155/4] 170/7^, 177/5^, 185/3^

Stretching: ~5 minutes

Workout time: 2:05

Once again, problems in the early morning put me in an allergenic state, and I got tired out dealing with the problem. As a result, I was fatigued before this workout even started. But I was able to put in an excellent workout, with everything going as planned, until I ran out of gas on my final heavy rep and got buried. I still managed to do my speed work after that, but afterwards, I was sore and exhausted.

Such problems as I have been experiencing of late caused me to miss many workouts and several contests as a result back in the 00s. But I am trying to hold it together and keep training until my contest next month, as I really do not want to have to cancel my plans to enter APF Ohio States on 9/9.

Video

Music: Pandora – Family Force 5 Radio

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Benches

Wednesday – 8/2/17

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, 85/9, pause, 100/7, 115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/5^, 152/3^, 160/2!

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

[chains and gear: 95/7, 120/5, 140/3] (5-6, 3-4, 1-2) 155/5, 162/3, 170/2^

Speed Chain Benches: [85/6, 95/4] (6-7, 4-5, 2-3) 105/7, 110/5, 115/3

WG Curl Bar Rows: [45/9, 65/7, 80/5, add wrist wraps: 95/3] (6-7, 4-5, 2-3) 105/6^, 110/4^, 115/2^

Stretching: ~5 minutes

Workout time: 2:02

An excellent workout.

Video

Music: Pandora – Barlow Girl Radio

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Deadlifts

Thursday – 8/3/17

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, 185/7, 235/5, 280/3] (5-6, 3-4, 1-2) 310/6!, 325/4!, 340/2!

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

[add chains and gear: 225/7, 265/5, 305/3] (5-6, 3-4, 1-2) 335/6, 352/4, 370/2

Speed Sumo 2-1/4” Deficit Deadlifts: [135/6] (6-7, 4-5, 2-3) 145/7, 152/5, 160/3

Stretching: ~5 minutes

Workout time: 1:55

An excellent workout. Doing all of my lifts with a deficit is tough, but it should be effective.

Video

Music: Pandora – X-Sinner Radio


Week C

Bodyweight: 121.7 pounds.
Body fat: 12.5%, Body fat pounds: 15.25.
Lean body mass: 16.5 pounds. Waist: 33”.

This was the first time I took my fat percentage in almost a year, but it is still about the same as back then. My waist, however, is larger. That is disturbing, but doesn’t make sense, as my weight is also about the same.

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Bench Assistance

Sunday – 8/6/17

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) 157/6, 165/4, 172/2

MG Standing Presses: [45/9, 55/7, 62/5, add gear: 70/3] (6-7, 4-5, 2-3) 77/7!, 82/5!, 87/3!

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

Speed CG BB Rows: [45/6, 50/4] (6-7, 4-5, 2-3) 55/7, 57/5, 60/3

Stretching: ~5 minutes

Workout time: 1:47 (hours : minutes)

This was my last regular workout. By that I mean, up until this workout, throughout this routine, I have been shooting for the higher reps in my planned rep ranges. For the powerlifts and look-alike lifts (including declines here), that is 3 sets x 6, 4, 2 reps. For presses and rows, it is 3 x 7, 5, 3. For the most part, I have hit those reps. That means, this training plan has gone almost perfectly according to plan, with just an occasional missed rep.

But starting with my next workout, I will begin my initial peaking workouts for my contest on 9/9. For these workouts, I will be shooting for the lower reps in my rep ranges, which for the powerlifts and look-alike lifts is 3 x 5, 3, 1. For presses and rows, it is 3 x 6, 4, 2. In addition, next week, I will begin to drop off assistance work, starting with speed work.

Video

You can see in this video another example of my weak right shoulder. Notice how I am leaning to the left and really struggling to lock out my right arm. Good thing I am not an Olympic lifter!

Music: Pandora – Christian Rock Radio

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Squats

Monday – 8/7/17

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: 215/5, add wraps: 265/3] (5-6, 3-4, 1-2) 295/5!, 310/3!, 325/1^

One-Count Pause Squats: [add gear: 145/7, 185/5, 220/3] (5-6, 3-4, 1-2) 245/5, 257/3, 270/1

Speed Squats: [95/6, 115/4] (6-7, 4-5, 2-3) 125/6!, 130/4!, 135/2!

Stretching: ~5 minutes

Workout time: 2:07

This was an excellent workout. As the notations indicate, the first two sets of Squats with Wraps were 50s PRs, while the final set tied not just my gym 50s PR but also my contest 50s PR. That puts me in good shape to hit my goals for my upcoming contest, but I will figure out my contest attempts after my final peaking workouts in a couple of weeks.

Video

Normally, I only record my top two sets of each exercise, but one of my favorites songs came on as I was wrapping for my first set, so I recorded it as well. It was an excellent set, so it was worth recording anyway. The song is “So help me God” by Showdown.

Music: Pandora – Bride Radio

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Benches

Wednesday – 8/9/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/15, 65/11, 85/9, 105/7, 122/5, add gear: 137/3] (5-6, 3-4, 1-2) 152/4.5*, 157/3, 165/1

Dumbbell Benches (arms together): [add gear: 30s/7, 42s/5, 55s/3] (6-7, 4-5, 2-3) 62s/6!, 62s*, 65s/4^, 67s/2!

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: 1:55

      An allergic reaction right at bedtime led to a sleepless night before this workout, and I felt the sleeplessness during this workout. The final rep of my second set of benches was very hard, and I might have been a bit overly optimistic about choosing my weight for it, but I still should have gotten it. But I stalled about halfway up and just didn’t have the energy to push through the sticking points.

      As a result, I lowered my planned weights by 2-1/2 for the next two sets. Good thing, as the second set was very hard. But then the final set was with strength to spare, so I probably would have gotten it with the extra 2-1/2 pounds.

      The first set of DB benches were a struggle, as I was getting out of breath, but I got my planned reps. Then on the second set, I once again, misloaded one DB. I had a pair of 1-1/4s rather than 2-1/2s on the left DB. But once again, I did not notice the misload, and the set was with strength to spare, as was the final set.

      But then, I was running out of gas and really struggled on the rows, but I got my planned reps, though I wasn’t quite touching my stomach on some of the reps.

      I was glad I moved my speed work to the mornings (more on that later). But here, despite the tiredness, this was still a good workout, and I am still on track for my goals for my contest.

Video

      I didn’t record the first set, as is my usual practice. But I wish I had, so I could see exactly where I missed. But again, I think it was about halfway, hence the decimal point.

Music: Pandora – Demon Hunter Radio

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Deadlifts

Thursday – 8/10/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 195/7, 255/5, add gear: 315/3] (5-6, 3-4, 1-2) 345/5, 365/3, 385/1

Sumo Still-Leg Deadlifts: [add gear: 135/7, 190/5, 240/3] (5-6, 3-4, 1-2) 265/6, 280/4, 295/2

Stretching: ~5 minutes

Workout time: 1:31

      Thank God, I got a good night’s sleep before this workout and felt good for it, and it went great! I did not hit any 50s PRs, but that is because deadlifts were going great a couple of years ago, and I set high 50s PRs. But then, I injured my right hamstring, and it took quite a while for my deadlifts to get moving again. I have hit 50s contest PRs since then, but I haven’t bettered those in training just yet.

      It worked out well doing speed work in the morning, as that enable me to get this workout done is a rather quick time, and I did not feel overly tired afterwards as I have been of late after a deadlift workout. I also felt looser at the start of the workout, since I had already warmed up for deadlifts in the morning.

Video

      I’m not keeping my butt down enough on deadlifts. I noticed that during the workout, and it is very apparent in the video. That is something I need to work on, as I am using more back than legs.

Music: Pandora – Saint Radio


Rotation IV

 

Week A

Bodyweight: 123.0 pounds.

      I have to be careful, as my weight is getting to the limit of how much I can weigh and still make 114s for my contest next month.

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OFF

Sunday – 8/13/17

      This was my planned monthly extra day off. But now I cannot miss a workout over the next three weeks to be fully prepared for Ohio States on 9/9/17.

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Bench Assistance

Monday – 8/14/17

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, 105/7, 125/5, add gear: 142/3] (5-6, 3-4, 1-2) 155/5!, 162/3!, 170/1!

CG Seated Press: [45/9, 55/7; 67/5, add gear: 77/3] (6-7, 4-5, 2-3) 85/6^, 90/4^, 95/2^

WG Cambered Bar Rows: [40/9, 55/7, 70/5, 80/3] (6-7, 4-5, 2-3) 90/6^, 95/4^, 100/2^

Stretching: ~5 minutes

Workout time: 1:53 (hours : minutes)

Video

I forgot to record my second set of presses, then on rows, you’ll see me stopping then doing another rep. Idid a triple then realized I was supposed to do four reps.

Music: Pandora – Thousand Foot Krutch Radio

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Wednesday – 8/16/17
Health Setback

I had a major health setback on Tuesday (8/15/17). I am at least taking today (Wednesday) off of lifting and may have to take off the rest of this week and maybe even longer. If do, that will be the end of my plans to enter a powerlifting contest next month. I may even just give up on the idea of competing or even training hard altogether. Just too many obstacles. In that case, I won’t be bothering to post my workout videos anymore. Nobody really watches them anyway, so that is no big deal, but training and competing were to me. Prayers are appreciated.

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Friday – 8/18/17
Health and Training Update

      Last Sunday (8/13/17) was my planned monthly extra day off from my powerlifting workouts. I then worked out on Monday, doing my Bench Assistance workout. But then on Tuesday, I had a health setback and was not able to work out on Wednesday and Thursday like I normally do.

      I was going to wait until Sunday to work out again, doing a Squat workout. But if I did, it would have been almost two weeks since I had squatted. The same would go for my Bench and Deadlift workouts the rest of the week.

      As such, since I feel like am sufficiently recovered from the health setback to work out today, I am going to give it a try, though I am still not sleeping well, and I lost almost three pounds this week. But this way, it will only be eleven days between workouts for each powerlift.

      If these workouts go well despite the break and setback, with some adjustments to my training plan and peaking schedule, it will still be possible for me to get back on track to enter the powerlifting contest I had planned on entering and to hit my goals for APF Ohio States on 9/9/17. But if they do not go well, then there might be no point in trying to enter it.

      Here’s trusting the LORD that these workouts go well. I will post the results of this week’s workouts at the end of the training week like I usually do. And since it sounds like some people are actually watching my videos, I’ll keep posting them as well.

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Squats

Friday – 8/18/17

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

Shoes: Dexter boots, Adidas Title Run Basketball Shoes.

Bar: Heavy Duty Power Bar.

Low Squats: [regular: 65/11, low: 95/9, 125/7, 150/5, gear 170/3] (6-7, 4-5, 2-3) 190/6!, 200/4!, 210/2!

Bench Squats: [gear: 185/7, 235/5, 285/3] (5-6, 3-4, 1-2) 310/5!, 325/3!, 340/1!

Stretching: ~5 minutes

Workout time: 1:25

This workout went very well, despite the setback and break. I only had to reduce my plans slightly, dropping by one rep on each set of Low Squats and by five pounds on each set of Bench Squats. But even with doing so, I still set 50s PRs on all of my work sets. I even got done in a very quick pace, though that was mainly due to moving Jump Squats to my morning workout. But still, less than an hour and a half is a short workout for me. I thank the LORD for that.

Video

Music: Pandora –X-Sinner Radio

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Benches

Sunday – 8/20/17

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, 100/7, 115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/5, 147/2*, 160/1

Rack Benches: [add gear: 95/7, 125/5, 150/3] (5-6, 3-4, 1-2) 162/5*, 170/2*, 177/1

CG Curl Bar Rows: [45/9, 65/7, 85/5, add wrist wraps: 100/3] (6-7, 4-5, 2-3) 110/6!, 115/4!, 120/2!

Stretching: ~5 minutes

Workout time: 1:45

I dropped my planned weights by 2-1/2 pounds for all of my work sets for both of my bench exercises, and I still missed a rep on the second set of both. Actually, I planned on going 6,4, 2, on Rack Benches, as I did 5, 3, 1 last time, but I didn’t even do that. That is probably why I didn’t try the third rep on Cambers, but I did on Rack Benches, and got buried. A such, this workout was adversely affected by my recent problem.

Video

Music: Pandora – Demon Hunter Radio

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Deadlifts

Monday – 8/21/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Snatch Grip Deadlifts: [45/11, add sleeves: 135/9, 185/7, 235/5, add rest of gear: 285/3] (5-6, 3-4, 1-2) 310/5, 330*/3, 345/1

Conv 2-1/4” Deficit Reverse Band (#4) Deadlifts: [bands and gear: 225/7, 275/5, 315/3] (5-6, 3-4, 1-2) 350/6, 367/3, 385/1

Stretching: ~5 minutes

Workout time: 1:42

With the way this week was going, I thought it best to drop my planned weights by 5 pounds for all of my work sets. I did so for the first set of SG DLs, but then I misloaded on the second set and loaded my originally planned weight. Since that set went as planned, I went with it and used my originally planned weight for the final single and got it too. But then for RB, I went with the 5-pound reduction, and good thing, as I barely got my planned reps. But overall, this was a very good workout. I didn’t set any 50s PRs, but that is only because these were both new exercises, so I don’t have 50s for them. But these marks will be my 50s PRs to beat next time.

The results of this “experiment” is a loss of weight and extra-long time between workouts affects benches more than squats and deadlifts. But at least my main goals for my upcoming contest concern squats and deadlifts, so I am still on track for my goals for it. I thank the LORD for that. I just need benches not to stink too much and mess up my total.

Video

For some reason, my phone snapped a pic of me as I was getting psyched for a set of RB DLs (I don’t know which one). But it is a good picture, so I am posting it. Click for a larger image.

Music:  Pandora – Saint Radio


Week B

 

Bodyweight: 122.6 pounds.

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Bench Assistance

Wednesday – 8/23/17

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, 40s/7, 47s/5, add gear: 55s/3] (5-6, 3-4, 1-2) 62s/6, 65s/4, 67s/2

WG Seated Presses: [45/9, 55/7, 65/5, add gear: 72/3] (6-7, 4-5, 2-3) 80/6^, 85/4^, 90/2^

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

Stretching: ~5 minutes

Workout time: 1:43 (hours : minutes)

I was a bit distracted during this workout and did the DB declines with arms together rather than alternating like I was supposed to do. I also messed up a couple of times on the video. But no matter, as I think I will only be doing DB declines and benches with arms together in the future, as it is the better form, and no one watches these videos except me. That said; this was a very good workout despite the mindlessness, though I still felt a bit sore after feeling very sore after all of my workouts last week.

Video

Music: Pandora – Disciple Radio

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Squats

Thursday – 8/24/17

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, 185/7, 235/5, add gear: 280/3] (5-6, 3-4, 1-2) 305/5!, 320/3!, 335/1!

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

[add gear: 135/7, 175/5, 215/3] (5-6, 3-4, 1-2) 240/1*, regular depth: 260/1*

Stretching: ~5 minutes

Workout time: 1:46

Yet more problems and another sleepless night before this workout, and I really felt it. I lowered my planned weights by ten pounds and still barely got my planned reps on chains squats. Despite all that, I still managed to hit five pound 50s PRs on all of my sets. However, that was mainly a function of how well my squat training had been going prior to my problems the past couple of weeks.

After that struggle and with little sleep, I was spent. I was really having a hard time hitting the extra low depth for the Olympic Squats. I as supposed to do 3 x 5, 3, 1, but after only getting one rep on my first set, I figured I’d try going to just regular depth and stupidly increased the weight accordingly, but I still only got one rep. After that, I called it a day, not bothering with a third set.

Video

Music: Pandora – Barren Cross Radio

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Benches

Sunday – 8/27/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

3 Count Pause Benches: [regular: 45/11, 75//9, pause, 95/7, 115/5, add gear: 132/3] (5-6, 3-4, 1-2) 145/5^, 155/1+2*!, 162/1!

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

[chains and gear: 95/7, 120/5, 140/3] (5-6, 3-4, 1-2) 155/4*, *152/3, 165/2*

WG Curl Bar Rows: [05/9, 65/7, 80/5, add wrist wraps: 95/3] (6-7, 4-5, 2-3) Skip

Stretching: ~5 minutes

Workout time: 1:35

I got of two hours sleep the night before this workout. Then right before, I had an allergic reaction. As a result, I felt terrible for this workout and could not concentrate. I drop my planned weights but still missed reps, plus I kept making stupid mistakes, as indicated by all the asterisks. The 1+2 is because the weight felt unbalanced, so I had to stop and check it. As it turned out, it wasn’t, so I continued the set. I got a total of three reps, but it wasn’t really my planned triple.

I did my warmup sets for rows, but I was so spent at that point, I just gave up and skipped my work sets. By the evening after this workout, I was feeling terrible and thinking I might just cancel my upcoming contest.

Video

Music: Pandora – Barlow Girl Radio

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Deadlifts

Monday – 8/28/17

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, 190/7, 240/5, 285/3] (5-6, 3-4, 1-2) 315/6^, 335/3!, 355/1!

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, 315/3] (5-6, 3-4, 1-2) 345/5, 365/3, 385/1

Stretching: ~5 minutes

Workout time: 1:43

I finally got a good night’s sleep after my bench workout and before this workout, so I felt good for it, and it went great! This was my first really good workout in two weeks. In addition, I think I figured out what I was eating that I was allergic to that has been keeping me from sleeping, so I got another good night’s sleep after this workout. I thank the LORD for all of that, as it gives me renewed confidence heading into my final week of training before my upcoming contest.

Video

Music: Pandora – Saint Radio


Week C

Bodyweight: 122.6 pounds.

This was my weight at the start of this training week. I need to weigh 114.5 pounds at 9:00 am on Friday, September 8th. That means I need to lose 8.1 pounds in nine days. I won’t start cutting in earnest until after my last heavy workout on Sunday. But I need to start watching now to be sure I do not gain anything and maybe lose a pound or two before then, as I am at the limit of what I can lose between Sunday and Friday.

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Bench Assistance

Wednesday – 8/30/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Decline Benches: [45/15, 70/11, 90/9, 110/7, 130/5, and gear: 147/3] (5-6, 3-4, 1-2) 162/5, *180/1.1, 170/2*

MG Standing Presses: [45/9, 55/7, 65/5, add gear: 72/3] (6-7, 4-5, 2-3) 80/5?!, 85/4!, 90/2!

CG Barbell Rows: [45/9, 65/7, 80/5, 92/3] (6-7, 4-5, 2-3) 102/6!, 107/4!, 112/2!

Stretching: ~5 minutes

Workout time: 1:47 (hours : minutes)

This was my last “regular” workout. After this will be my three peaking workouts.

That said; several things get messed up in this workout. First, the first set of declines was very hard, with me barely getting the last rep. Then the second set of declines was supposed to be 170/3. On the first rep, the weight felt very heavy, though I got the first rep cleanly. I knew I wouldn’t get a triple, but since I was thinking “triple,” I figured I’d get at least a double. But I got buried when I tried the second rep. When I did, I immediately thought, “I hope that was a misload.” And it was. I had tens rather than fives on each side. 

I then lowered the weight to what it was supposed to be for my second set for my third set, but with the difficulty of the first two sets, a double was all I could manage. But with the misload, I ended up doing 2-1/2 pounds more than I had originally planned for a single. However, in retrospect, I should have opened up my weights some and gone 160, 170, 180. If I had, the first set wouldn’t have been so hard, so (assuming I didn’t misload), I would have gotten the triple on the second set and probably still the single on the last.

Then on presses, on the first set, I misloaded again, putting a five on one side that shouldn’t have been there. I noticed it immediately, but that meant I had to stop, take the weight off, then start again. Then in the middle of the set, once again, the bar caught the light string and turned the light off! That threw off my concentration, making the remaining reps very difficult and causing me and to lose count, so I have no idea how many reps I did.

But then the rest of the workout went as planned, except I am really struggling to lock out my right arm. I think I need to go back to doing DB presses to emphasize my weak right shoulder. But overall, despite the miscues, a good workout.

Video

Music: Pandora – Barlow Girl Radio

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Squats

Thursday – 8/31/17

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: [65/11, 135/9, 175/7, add belt: 205/5, add wraps: 240/3, 275/1] (4,3,2,1) 300/4!, 310/2*^, 315/2!, 325/1^

Stretching: ~5 minutes

Workout time: 1:36

This was the first of my three peaking workouts. For them, my plan is to do 4 x 4, 3, 2, 1 on the actual powerlift and nothing else, skipping the normal following look-alike lift.

That said; given my problems of late and how my workouts have been going, I dropped my planned weights by five pounds. My first set went as planned, but the second rep of my second set was so hard, I didn’t try the planned third rep. I then dropped my planned weights by another five pounds for the next two sets. Good thing too, as I barely got the planned double and single. But despite the adjustments, I still tied two 50s PRs and set two new ones. But most of all, I am on track to use the “goal attempts” at my upcoming contest that I set for myself back in March when I started this training plan.

Video

Since I am only doing the actual powerlifts for these peaking workouts, I recorded all four sets. But once again, the video blurred on one set, and it just had to be the final, most important set. That seems to happen when I pause the recording rather than stopping and restarting it, so I guess I should do just the latter and merge the videos later.

Music: Pandora – Barren Cross Radio

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Benches

Saturday – 9/2/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/11, 70/9, 90/7, 110/5, add gear: 125/3, 140/1] (4,3,2,1) 152/4, 157/3, 162/2, 167/1

MG Super Curl Bar Rows: [45/9, 65/7, 82/5, 97/3] (6-7, 4-5, 2-3) 107/7, 112/5, 117/3

Stretching: ~5 minutes

Workout time: 1:18

Normally, I take Saturday off then lift Sunday and Monday. But I moved both workouts up a day, so as to have a longer break between my last workout and the contest on 9/9. Also, it will give me another day to cut weight, as I don’t like to start cutting until after my last heavy workout.

That said; with the way things have been going, I dropped my planned weights by 2-1/2 for each bench work set. Good thing too, as I barely got my planned reps. But that means I am NOT on track to use my “goal attempts” at my upcoming contest. That means, I will not even have the chance to break my records from last time. But as I said before, I just need benches not to stink too much and mess up my total.

I wasn’t sure if I was going to do rows or not, but since I skipped my work sets last time due to being too tired, I thought it was best to do them.

Video

Music: Pandora – Bride Radio

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Deadlifts

Sunday – 9/3/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [45/11, 135/9, 185/7, 235/5, add gear: 280/3, 325/1] (4,3,2,1) 355/4, 365/3, 375/2, 385/1

Stretching: ~5 minutes

Workout time: 1:10

This was my final workout pre-contest. For it, I once again had to drop my planned weights. This time by five pounds for each set. And once again, good thing, as I barely got my planned reps. That means, I MIGHT be off track to use my “goal attempts” at my upcoming contest. But I won’t be sure until I see how I feel at the contest and how my warm-ups and first attempt go.

Video

Music: Pandora – X-Sinner then Saint Radio


Final Thoughts Pre-contest

My powerlifting training was going very well until my health setback three weeks ago. That means my training plan was working. And because it was, even with the setback, I did do more in my peaking workouts for squats and deadlifts than in my peaking workouts before my last powerlifting contest, so I will still have the chance to better at my contest this Saturday (9/9/17) than what I did at my last one back on March 4th.

Benches, however, were a bit lower in its peaking workout versus my last one. But last time, I did benches touch and go, while throughout this routine I’ve been using a one-count pause. That means they are probably about even, and I could end up repeating what I did last time. That reflects that benches took a bigger hit from the setback than squats and deadlifts did. Also, my bench training prior to that did not go as well as squats and deadlifts. That was probably due to a change I made that I will correct with my next routine.

 But overall, I am pleased with how my current training plan went. At my age, even small increases are significant. Now that my training is done, I will concentrate on making weight. My weight was 120.8 pounds this morning (Tuesday, 9/5). That is bit more than it was last time at this point, but still, I don’t think I will have a problem making weight for 114s. That’s the only good part of the setback, as my weight was running even higher before it and that would have made it even harder to make weight.

Here’s thanking the LORD that I am as ready for my upcoming contest as can be and trusting Him that all goes well at the contest.

For this video, I merged together the top two sets of all three lifts, so it is basically a preview of my upcoming contest.


Wednesday – 9/6/17

Glycogen burning workout

Squats: [--/15, 65/11, 135/9, 175/7]

Benches: [45/15,65 /9, 85/7, 105/5]

Stretching: ~5 minutes

Workout time: 0:32

I wasn’t planning on working out again, but my weight isn’t dropping. It was only down to 120.3 pounds this morning, meaning I still have almost six pounds to lose in two days.

I think what happened is usually I do my last heavy workout on Sunday, then put in a light workout on Monday, after I have started cutting. That begins the burning off of glycogen. But this time, with working out Saturday and Sunday, I didn’t work out on Monday after I started cutting. Therefore, I thought it best to do a light workout. Since I hadn’t squatted since last Thursday and benched since Saturday, I figured just my first few warm up sets of each would do the trick without tiring me out for the contest.


For how my contest went, see APF/ AAPF Ohio State Powerlifting Championships - 2017.

These workout logs are continued at: Forthcoming.


2017 Trinity - 1 Powerlifting Training Plan; Rotations III and IV of IV. Copyright 2017 by Gary F. Zeolla.

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