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Trinity Training Plan Overview and Summary

By Gary F. Zeolla

 

This article will overview my current powerlifting training plan and present a summary of the exercises for each workout.

 

Overview and Labels

  

      I had been using my “Two by Two Powerlifting Training Plan” since I began lifting hard again in the fall of 2013 after a break of a few years. That plan works well, so I could have kept using it. But I wanted to try something a little different for my current training plan. If this new training plan works well, I will probably stick with it for at least the next couple of training periods. If it doesn’t, I have a variation of it to try later.

      The basic design of this new training plan is to rotate through three different training weeks, with different exercises being done in each training week. As such, I could call it simply a “Three Week Rotation.” But I wanted something a bit fancier. Since three training weeks are combined into one training plan, I am calling it my “Trinity Powerlifting Training Plan.”

      The word “Trinity” is of course a Christian term. The Confession of Faith for my Christian ministry defines the concept as, “Within the one Being or essence of God, there eternally exists three distinct yet equal Persons, God the Father, God the Son, and God the Holy Spirit” (see Darkness to Light’s Confession of Faith). I hope it is not blasphemy for me to use this term for a powerlifting training plan, but it does fit, as the three training weeks are “distinct yet equal” but comprise one training routine.

      To keep with the theme of being a bit fancy, I am using Roman numerals to number the rotations, so the first rotation was “Rotation I of VIII.” This notation indicates I should get in eight rotations before my next contest, through the eighth rotation might only be a partial rotation of one or two weeks.

      I am continuing to lift four times per week (Sunday, Monday, Wednesday, Thursday), alternating through four different basic workouts, labeled as: Bench Assistance, Squats, Benches, Deadlifts.

      The three training weeks within each rotation are lettered as: Week A, Week B, and Week C. Two look-alike lifts are done in each workout in Weeks A and B. The actual powerlifts are done in Week C, along with one look-alike lift.

      I also have two different versions of this Trinity Plan that I plan on alternating through. These are numbered simply as Trinity 1 and Trinity 2. For these two versions, as much as possible, different assistance exercises or at least a different placement thereof in a workout (i.e., first versus second) are done between the two routines. But the actual powerlifts are done in both routines, except they are done second in their respective workouts in the first half of each routine (usually Rotations I-IV), then first in the second half (usually Rotations V-VIII).

      Finally, I have been labeling each training plan with a year designation to differentiate between successive plans. Since each training plan lasts six months (whether Trinity or Two by Two), one exists entirely within a given calendar year while the next crosses over two years. Therefore, my last training plan was my “2016-17 Training Plan.” My current one is my “2017 Training Plan.” The next one will be the “2017-18 Training Plan,” etc.

      Putting all of these labels together, my most recent workout was: 2017 Trinity 1 Powerlifting Training Plan, Rotation III of VIII, Week C, Benches.

  

Summary

  

      This chart presents a summary of my exercise selections for both of my Trinity Powerlifting Training Plans.

Notes:

      I am planning on competing raw with wraps for the foreseeable future, but I have competed raw with sleeves in the past and could do so again sometime in the future, so I am including squat workouts for both. I have no plans to ever compete equipped again, but if I were to, then I would simply do equipped squats where “Squats with Wraps” are indicated and equipped benches where “Benches” are indicated. I don’t think I would need to make any other changes.

      I am also planning on competing doing sumo (wide stance) deadlifts, as I can pull about ten pounds more sumo than using a conventional (close stance). That is why there is more sumo than conv work. If I were to plan on competing doing conv deadlifts, then I would reverse the emphasis to mostly conv work.

    The links are to where the item can be purchased from Amazon.

 

Abbreviations:

CG = Close Grip

MG – Medium Grip (my regular grip)

WG = Wide Grip

BB = Barbell (usually my Heavy Duty Power Bar)

CB = Curl Bar

SCB = Super Curl Bar (different grip angles than a regular curl bar)

DB = Dumbbell

RB = Reverse Bands

RC = Rotator Cuff

Conv = Conventional (close stance, for deadlifts)

↔  = Exercises are reversed for the first half of the routine.

 

Trinity 1

 

Bench Assistance:

Week A: CG Decline Benches, WG Seated Presses, MG Cambered Bar Rows, One-Arm DB Overhand Rows (elbows out), CG SCB Curls.

Week B: 3 Count Pause Decline Benches, DB Seated Presses (arms together), MG Cambered Bar Rows, MG SCB Reverse Curls.

Week C: DB Decline Benches (arms together), MG Seated Presses, WG BB Rows, CB Curls.

 

Squats:

For Squats with Wraps:

Week A: Pause Squats, RB Squats, Speed RB Squats.

Week B: Chain Squats, Extra Low Sting Ray (front, close stance) Squats, Jump Squats.

Week C: Squats with Wraps ↔ Squats with Sleeves, Speed Squats.

 

For Squats with Sleeves:

Week A: RB Squats, Extra Low Squats, Speed Squats.

Week B: Pause Squats, Chain Squats, Speed Chain Squats.

Week C: Squats with Sleeves ↔ Extra Low Sting Ray (front, close stance) Squats, Jump Squats.

 

Benches:

Week A: Dead Stop Cambered Bar Benches, Band Benches, Speed Band Benches, MG CB Rows.

Week B: Chain Benches, 3 Count Pause Benches, Speed Benches, Two-Arm Underhand DB Rows.

Week C: Benches ↔ DB Benches (alternate arms), Speed Push-ups, CG SCB Rows.

(Reverse Weeks A and B next time)

 

Deadlifts:

Week A: Sumo Deficit Deadlifts, Conv Chain Deadlifts, Speed Sumo Deadlifts, Hand Gripper (holds)

Week B: Sumo RB Deadlifts, Sumo Snatch Grip Deadlifts, Speed Sumo RB Deadlifts, Hand Gripper (reps)

Week C: Sumo Deadlifts ↔ Conv Snatch Grip Deadlifts, Jump Deadlifts, Hand Gripper (holds + reps)

 

Morning Workouts:

Week A:

Day 1: Heavy Bag, RC: Shoulder Horn (one arm at a time); Abs: Sit-ups

Day 2: Step-ups, Sitting BB Calves

Day 3: Heavy Bag, RC: Lying, in; Abs: Dip Bar Twisting Leg Raises

Day 4: Jump Rope, Standing Adductors/ Abductors (one leg at a time)/ Lying Leg Curls (alternate legs)

 

Week B:

Day 1: Heavy Bag, Shoulder Horn (arms together); Abs: Crunch-Side-Bend Combo

Day 2: Step-ups, Standing DB Calves

Day 3: Heavy Bag, RC: Lying, out; Abs: Leg Raises

Day 4: Jump Rope, Standing Adductors/ Abductors (alternate legs)/ Lying Leg Curls (one leg at a time)

 

Week C:

Day 1: Heavy Bag, RC: Lying on side; Abs: Decline Sit-ups

Day 2: Step-ups, Standing BB Calves

Day 3: Heavy Bag, RC: Lying, up; Abs: Crunch-Reverse Crunch Combo (ankle weights)

Day 4: Jump Rope, Lying Adductors, Lying Leg Curls (legs together) 

 

Trinity 2

 

Bench Assistance:

Week A: WG Decline Benches, CG Seated Presses, Two-Arm DB Overhand Rows, MG SCB Curls.

Week B: DB Decline Benches (alternate arms), MG Chain Seated Presses, MG BB Rows, BB Reverse Curls.

Week C: MG Decline Benches, DB Seated Presses (alternate arms), WG BB Rows, CG SCB Reverse Curls.

 

Squats:

For Squats with Wraps:

Week A: RB Squats, Olympic Squats (extra low, high bar with a Manta Ray, close stance), Jump Squats.

Week B: Squats with Sleeves, Chain Squats, Speed Chain Squats.

Week C: Squats with Wraps ↔ Pause Squats, Speed Squats.

 

For Squats with Sleeves:

Week A: Chain Squats, Pause Squats, Speed Squats.

Week B: Extra Low Squats, RB Squats, Speed RB Squats.

Week C: Squats with Sleeves ↔ Extra Low Manta Ray (high bar, close stance) Squats, Jump Squats.

 

Benches:

Week A: RB Benches, Dead Stop Cambered Bar Benches, Speed Push-ups, MG SCB Rows.

Week B: 3 Count Pause Benches, Chain Benches, Speed Chain Benches, One-Arm Underhand DB Rows.

Week C: Benches, ↔ DB Benches (arms together), Speed Benches, WG CB Rows.

 

Deadlifts:

Week A: Sumo Snatch Grip Deadlifts, Conv RB Deadlifts, Speed Sumo RB Deadlifts, Hand Gripper (reps)

Week B: Sumo Chain Deadlifts, Sumo Deficit Deadlifts, Speed Sumo Deadlifts, Hand Gripper (holds)

Week C: Sumo Deadlifts ↔ Conv Deficit Deadlifts, Jump Deadlifts, Hand Gripper (holds + reps)

 

Morning Workouts:

Week A:

Day 1: Heavy Bag, RC: Shoulder Horn (alternate arms); Abs: Sit-ups

Day 2: Step-ups, Sitting BB Calves

Day 3: Heavy Bag, RC: Lying, in; Abs: Dip Bar Leg Raises

Day 4: Jump Rope, Standing Adductors/ Abductors (alternate legs)/ Lying Leg Curls (alternate legs)

 

Week B:

Day 1: Heavy Bag, RC: Sitting, front; Abs: Crunch-Side-Bend Combo

Day 2: Step-ups, Standing DB Calves

Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises

Day 4: Jump Rope, Standing Adductors/ Abductors (one leg at a time)/ Lying Leg Curls (one leg at a time)

 

Week C:

Day 1: Heavy Bag, RC: Lying on side; Abs: Decline Sit-ups

Day 2: Step-ups, Standing BB Calves

Day 3: Heavy Bag, RC: Lying, up; Abs: Bicycle Abs.

Day 4: Jump Rope, Lying Adductors, Lying Leg Curls (legs together)

 

Not Used:

Extra Low Squats, Partial Squats, CG Benches, WG Benches, Rack Benches, SLDLs (sumo and conv), CG Cambered Bar Rows, WG SCB Rows, Wrist Roller (overhand and underhand). 

 

Planned Sets x Reps

 

       Following are my planned sets x reps for the bulk of the training plan and then for the final week of hard training.

  

Regular Sets x Reps 

  

Powerlifts and most Look-alike Lifts:

3 x 5-6, 3-4, 1-2

 

Overhead Presses, Rows, Dumbbells, Speed Work, SLDLs:

3 x 6-7, 4-5, 2-3

 

Arms, Hand Gripper:

3 x 11-12, 9-10, 7-8

 

Calves, Abs, Lying Leg Curls:

3 x 13-14, 11-12, 9-10

 

Rotator Cuff Work:

2 x 15-16, 13-14

 

Ankle Weights (abductor/ adductor exercises, standing leg curls):

2 x 15-20, 10-15

       The slightly higher reps for the second set of exercises is appropriate, as a single doesn’t work well for them. On overhead presses, my form after the first rep is the same as for benches, to stop and breath at the top but to only pause momentarily at the chest. Therefore, the first rep is different from subsequent reps. That is why a single doesn’t work well for them. 

 

Peaking

  

      The last week of hard workouts pre-contest, no matter which training week it is supposed to be, I will do 4 x 4, 3, 2, 1 on the actual powerlifts. I will then skip the usual following look-alike lift. That will give me a good bit of low rep work on the powerlifts. Ideal for peaking for a contest. It will also give me an extra workout for each actual powerlift.

      My plan for the contest will then be to use the same warmups as for the peaking workout. I will open with a weight in-between four and three rep set, and my second attempt will be in-between the double and single. My third attempt will then be 5% greater than that. Of course, I will need to adjust this plan if I miss any reps in a peaking workout and based on how the contest is going and my goals for it. 

 

Conclusion

  

      This Trinity Training Plan has been working well through the first three rotations. Here’s praying it continues to do so as I prepare for my next contest. That will be in August or September 2017, though the exact contest is TBD. For my current workouts using this new plan, see 2017 Trinity 1 Powerlifting Training Plan: Rotations III and IV.

 


Trinity Training Plan Overview and Summary. Copyright 2017 by Gary F. Zeolla.

The above article was posted on this site May 13, 2017.

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