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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!, 10/5!, 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.

 


Week B

Forthcoming.


Week C

Forthcoming.


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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