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2017 Trinity 1 Powerlifting Training Plan

Rotations I and II of VIII

by Gary F. Zeolla


These workout logs are continued from: IPA Pennsylvania State Powerlifting Championships - 2017.


Stats:
Age: 55 (but I will turn 56 at the end of March).
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, in August or September 2017. Exact contest TBD.

Notations:
330/6 – Pounds/Reps (all weights are in pounds).
[45/15] – Warm-up sets are in brackets.
(5-6, 3-4, 1-2) – Planned rep ranges for the three 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).


Powerlifting Watch's Top 50 Ranking Lists

Powerlifting Watch recently posted their final rankings for 2016. I competed in two contests last year in the 114 pound weight class, first in the 50-54 age division then in the 55-59 division, raw with wraps gear division. But these lists lump 114s, 123s, and 132s together. But PW followed my suggestion and started indicating actual weigh-in bodyweights, so below is first my ranking for the 132s charts, then in brackets is where I place when only considering those with weigh-in weights of 114.5 pounds or less. Also below are my rankings for previous years. PW did not have separate lists for master lifters in 2007-09. My best rankings are in red.


Rough Week Post-Contest

       Rough Week Post-Contest is a new article. It describes the problems I encountered the week after my recent contest which almost delayed my starting to train again. It also provides commentary on my first week of workouts.


Trinity Name and Design

       I was going to post an article about my new “Trinity Powerlifting Training Plan.” But as I kept adding to the article, it has become so long I think I will hold off posting it and instead include it as part of my planned book Powerlifting to a T: Training Plans for Powerlifters and Other Strength Athletes. The title refers to the book presenting various training plans, all beginning with the letter “T,” which I have designed and used with good success.

      But I will say, this Trinity training plan rotates through three training weeks, so I could call it a “Three Week Rotation” as I have when I have used this plan before. But I wanted something a bit fancier. Since it combines three training weeks 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 will use Roman numerals to number the rotations, so the first rotation is “Rotation I of VIII.” This notation indicates I should get in seven full rotations before my next contest, with at least part of an eighth rotation.

      The three training weeks within each rotation are lettered as: Week A, Week B, and Week C. I also have two different versions of the Trinity Plan I will be alternating through. These are numbered simply as Trinity 1 and Trinity 2.


Rotation I

 

Week A

Bodyweight: 119.0 pounds.
This is identical to what I weighed the morning of the contest. Not sure what that means.

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Bench Assistance

Sunday – 3/12/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Close Grip Decline Benches: [50/15, 70/9, 90/7,110/5, add gear: 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Wide Grip Seated Press: [45/9, 50/7; 55/5, add gear: 60/3] (5-6, 3-4, 1-2) 65/6, 70/4, 75/2

Medium Grip Cambered Bar Rows: [40/9, 47/7, 55/5, 62/3] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

CG Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Stretching: ~5 minutes

Workout time: 1:49

A good workout, despite feeling sick. Given my form, I think I need to go a tad higher on reps for presses, to the same as I did for rows.

Video

Music: Pandora – Barlow Girl Radio

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Squats

Monday – 3/13/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low (ATG) Squats: [--/15, 55/10, 125/9, 155/7, 180/5, add gear: 202/3] (5-6, 3-4, 1-2) 225/6, 235/4, 245/2

Reverse Band Squats: [Bands: 155/9, 190/5, 225/5, add gear: 257/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

Speed Reverse Band Squats: (7-8, 5-6, 3-4) 160/7, 167/5, 175/3

Stretching: ~5 minutes

Workout time: 1:52

Both squat exercises were harder than expected. That could have just been due to being sick, but the same was the case in my last post-contest routine, so I think it was just that squats for reps feel harder after not doing them for a while.

Video

Music:

Pandora – Creed Radio

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Wednesday – 3/15/17

Bench workout delayed due to being sick.

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Benches

Thursday – 3/16/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

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

[50/15, add chains: 85/9, 100/7, 115/5, add gear: 127/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Wide Grip Benches: [45/9, 75/7, 100/5, add gear: 117/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

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

Close Grip Super Curl Bar Rows: [40/9, 50/7, 60/5, 70/3] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

Stretching: ~5 minutes

Workout time: 2:00

A good workout.

Video 1

Video 2

Music: Pandora – Decyfer Down Radio

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Deadlifts

Friday – 3/17/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Deadlifts: [--/15, 45/10, 135/9, 180/7, 225/5, add gear: 257/3] (5-6, 3-4, 1-2) 285/6, 300/4, 315/2

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

[135/9, add chains 225/7, 260/5, add gear: 290/3] (5-6, 3-4, 1-2) 320/6, 335/4, 350/2

Speed Conv Chain Deadlifts: (6-7, 4-5, 2-3) 225/7, 230/5, 235/2

Hand Gripper (holds): (turns/ secs): [0.5/9] 1.5/12, 2.0//10, 2.5/8

Stretching: ~5 minutes

Workout time: 2:02

Another good workout.

Video

Music:  Pandora – Fireflight Radio

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Moring Workouts

Rotation I, Week A; Day 1

Sunday – 3/12/17

Heavy Bag: 10:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (one arm at a time): [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

Abs: Sit-ups: [5.0/11] (13-14, 11-12, 9-10) 12.5/14, 13.75/12, 15/10

Workout Time: 0:34

 

Rotation I, Week A; Day 2

Monday – 3/13/17

Step-ups: 10:00

Sitting Barbell Calves: [165/11] (13-14, 11-12, 9-10) 185/14, 195/12, 205/10

Workout Time: 0:34

 

Rotation I, Week A; Day 3

Skip. Sick.

 

Rotation I, Week A; Day 4

Friday – 3/17/17

Jump Rope: 3:00

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

Lying Leg Curls: [1.5/11] (13-14, 11-12, 9-10) 2.75/14, 3.0/12, 3.25/10

Workout Time: 0:38


Week B

Bodyweight: 118.6 pounds.

I lost almost half a pound with being sick, and I am still not fully recovered. But still, hopefully I can begin to gradually regain weight.

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Bench Assistance

Sunday – 3/19/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3 Count Pause Decline Benches: [regular: 50s/15, 70/9, pause: 90/7, 110/5, add gear: 127/3] (5-6, 3-4, 1-2) 142/6, 150/4, 157/2

Seated Dumbbell Presses (arms together): [10s/9, 15s/7, 20s/5, add gear: 22s/3] (6-7, 4-5, 2-3) 25s/7, 26.5s/5, 27.5s/4*

Dumbbell Rows (overhand, elbows out): [30/9, 40/7, 50/5, 55/3] (6-7, 4-5, 2-3) 60/7, 62/5, 65/3

MG Super Curl Bar Reverse Curls: [35/9] (11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Stretching: ~5 minutes

Workout time: 1:50

A good workout. I didn’t realize until I reviewed the video that I did an extra rep on the last set of DB presses.

Video

Music: Pandora – Disciple Radio

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Squats

Monday – 3/20/17

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: 245/3] (5-6, 3-4, 1-2) 260/6, 275/4, 290/2

Extra Low Sting Ray (front, close stance) Squats: [70/9, 85/7, 100/5, add gear: 112/3] (5-6, 3-4, 1-2) 125/6, 132/4, 140/2

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

Stretching: ~5 minutes

Workout time: 1:50

This time, I did what I should have done in my last squat workout—I dropped my planned weights for my first exercise by ten pounds for each of the work sets. That gave me the proper intensity and kept me from feeling overly exhausted afterwards with still feeling a bit sickish.

The second exercise was somewhat new as this was the first time I did it to an “extra low” depth. I did so as reviewing my videos, it didn’t look like I was going down deep enough when using a close stance and going to my regular squat depth.

Video

Music: Pandora – Jonah 33 Radio

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Benches

Wednesday – 3/23/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 40/15, 65/9, pause: 85/7, 102/5, add gear: 117/3] (5-6, 3-4, 1-2) 130/6, 135/4, 140/2

Rack Benches: [85/9, 105/7, 125/5, add gear: 145/3] (5-6, 3-4, 1-2) 160/6, 167/4, 175/2

Speed Benches: [45/6, 65/4] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

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

Stretching: ~5 minutes

Workout time: 1:41

Despite being in an allergic reaction and still a bit sickish, a good workout.

Video

Music: Pandora – Mad at the World Radio

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Deadlifts

Thursday – 3/23/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [bwt./15, 45/11, 135/9, 185/7, 230/5, add gear: 275/3] (5-6, 3-4, 1-2) 295/6, 310/4, 325/2

Sumo Reverse Band (#4) Deadlifts: [185/9, 225/7, 260/5, add gear: 300/3] (5-6, 3-4, 1-2) 330/6, 345/4, 360/2

Speed Sumo Reverse Band Deadlifts: (6-7, 4-5, 2-3) 185/7, 195/5, 205/3

Hand Gripper: (turns/reps): [0.5/9] (11-12, 9-10, 7-8) 1.5/12, 2.0/10, 2.5/8

Stretching: ~5 minutes

Workout time: 1:46

I again had to drop my planned weights for the first exercise by ten pounds. But otherwise, a good workout.

Video

Music: Pandora –  Christian Rock Grace

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Morning Workouts

Rotation I, Week B; Day 1

Sunday – 3/19/17

Heavy Bag: 12:00

Rotator Cuff: Shoulder Horn (arms together): [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

Abs: Decline Crunch-Side Bend Combo: (13-14, 11-12, 9-10) bwt./8, bwt./8, bwt./6

Workout Time: 0:29 (hours : minutes)

 

Rotation I, Week B; Day 2

Monday – 3/20/17

Step-ups: 11:00

Standing Dumbbell Calves (on 3” platform]: [22.5/11] (13-14, 11-12, 9-10) 27.5/14, 30/12, 32.5/10

Workout Time: 0:30

 

Rotation I, Week B; Day 3

Wednesday – 3/22/17

Heavy Bag: 13:00

Rotator Cuff:  Lying, out: [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

Abs: Leg Raises: (20,20) 20, 20 reps

Workout Time: 0:27

 

Rotation I, Week B; Day 4

Thursday - 3/23/17

Jump Rope: 2:15

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

Lying Leg Curls (one leg at a time): [1.5/11] (13-14, 11-12, 9-10) 2.5/14, 2.75/12, 3.0/10

Workout Time: 0:28


Week C

Bodyweight: 119.6 pounds. I gained a pound in the past week. That is good.

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Bench Assistance

Sunday – 3/26/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Dumbbell Decline Benches: [20s/15, 30s/9, 40s/7, 47s/5, and gear: 55s/3] (6-7, 4-5, 2-3) 60s/7, 60s/5, 62s/3

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

Wide Grip Barbell Rows: [45/9, 60/7, 70/5, 77/3] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

Curl Bar Curls: [40/9] (11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Stretching: ~5 minutes

Workout time: 1:51

This was the first time I did any kind of dumbbell benches in a while. I was also changing my form a bit, trying to keep from brining my hands as much as before. Namely, I am taping the ends of the dumbbells together rather than crossing the ends. With that, the first work set was harder than I wanted, so I repeated the same weight for the second set, and that gave me the right intensity for what is still supposed to be a backoff work. But I do think it will be wise to do more dumbbell work to try to bring of the strength of my still weak right shoulder.

Video

Music: Pandora – Demon Hunter Radio

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Squats

Monday – 3/27/17 (a day I will never forget)

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, 170/7, 200/5, add gear: 230/3] (5-6, 3-4, 1-2) 255/6, 270/4, 285/2

Squats with Sleeves: [135/9, 160/7, 185/5, add gear: 205/3] (5-6, 3-4, 1-2) 225/6, 237/4, 250/2

Speed Squats: (6-7, 4-5, 2-3) 105/7, 110/5, 115/3

Stretching: ~5 minutes

Workout time: 1:50

With my Two by Two Plan, I always did two weeks of backoff workouts then started hard training with Week 3. But with this Trinity Plan rotating through three training weeks, I wasn’t sure if I would continue the backoff period into this workout or not with doing the actual powerlifts in Week C. But after being with my mom in the morning as she passed into the presence of the LORD, I just had to blow off some emotion, so I increased the weights a bit more than planned for my second and third work sets of both squat exercises and worked rather hard, and it felt good. I’ll probably do the same for Benches and Deadlifts. Hopefully, I will be able to get those workouts in this week around the funeral. For a memorial to my mom, see Mom went to be with the LORD.

Video

Music: Pandora – Holy Soldier Radio

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Benches

Wednesday – 3/29/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [50/15, 75/9, 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

Band Benches (#1, Mini-bands): [add bands: 45/9, 55/7, 65/5, add gear: 75/3] (5-6, 3-4, 1-2) 85/6, 92/4, 100/2

Speed Band Benches: [45/5] (6-7, 4-5, 2-3) 50/7, 55/5, 60/3

Wide Grip Super Curl Bar Rows: [45/9, 65/7, 65/5, 72/3] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

Stretching: ~5 minutes

Workout time: 1:53

I normally do my lifting workout in the late afternoons, but I had to do this workout in the morning so as to be able to go to my mom’s funeral visitations in the afternoon and evening. That meant I had to skip my morning cardio. But I started lifting at 9:30 am, which is when most contests I enter start, so that gave me good practice for competing in the morning.

That said; this workout went well, although both bench exercises were a bit tougher than I thought they’d be, and the workout took a bit too long due to the time it takes to set up the bands. But still, it feels good to be back into hard training.

Video

Music: Pandora – Pillar Radio

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Deadlifts

Thursday – 3/30/17

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: 285/3] (5-6, 3-4, 1-2) 315/6, 330/4, 345/2

Conv Snatch Grip Deadlifts: [135/9, 175/7, 210/5, add gear: 240/3] (5-6, 3-4, 1-2) 265/6, 280/4, 295/2

Jump Deadlifts: [45/6] (6-7, 4-5, 2-3) 60/7, 65/5, 70/3

Wrist Roller: overhand: 5/3, underhand: 5/3, overhand: 2.5/6, 7.5/2

Stretching: ~5 minutes

Workout time: 1:48

My mom’s funeral service was in the morning. I skipped the luncheon afterwards so that I could rest before doing this workout, and it went surpassingly well, with deadlifts feeling really good. I had a dentist appointment the next morning, which always leaves me feeling rather awful, so I had to get this workout in on this day.

This was the first time I used my new homemade wrist roller. I will write more about it later. But here I will say it worked well. I will do it overhand in this routine then underhand in the next.

Video

Music: Pandora – Rez Band Radio

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Morning Workouts

Rotation I, Week B; Day 1

Sunday – 3/26/17

Heavy Bag: 11:30 (minutes : seconds)

Rotator Cuff: Lying on side: [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

Abs: Decline Sit-ups: [7.5/9] (13-14, 11-12, 9-10) 15/14, 16.25/12, 17.5/10

Workout Time: 0:30 (hours : minutes)

Rest of cardio workouts skipped this week due to all that was happening with my mom. But no big deal. I’m just thankful I got in all of my lifting workouts.


Diet Evaluation Logs - 2017 has been updated with March's numbers.


Rotation II

 

Week A

Bodyweight: 119.4 pounds.

With all that happened last week, I lost a bit of weight. But hopefully, things will get back to normal this week, and I can add some weight back on.
______________________________

I changed and moved a few exercises around from Rotation I. But hopefully, I am done making changes.

______________________________

Bench Assistance

Sunday – 4/2/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Close Grip Decline Benches: [50/15, 75/9, 95/7,115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

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

One-Arm Dumbbell Rows (overhand, elbows out): [30/9, 40/7, 50/5, 57/3] (6-7, 4-5, 2-3) 62/7, 65/5, 67/3

CG Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 45/12, 47/10, 50/8

Stretching: ~5 minutes

Workout time: 1:39

A good workout. The declines were really tough. I might over over-estimated how much easier they would be doing them first versus second in my last routine.

Video

Music: Switchfoot CD – “Where the Light Shines Through”

This is one of four Christian rock CDs I bought at my local Family Christian Store during their “going out of business” sale. I’ll be listening to the other three in the rest of my workouts this week.

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Squats

Monday – 4/3/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Pause Squats: [--/15, 55/10, 125/9, 155/7, 180/5, add gear: 205/3] (5-6, 3-4, 1-2) 225/6, 237/4, 250/2

Reverse Band Squats: [Bands: 155/9, 190/5, 230/5, add gear: 265/3] (5-6, 3-4, 1-2) 295/6, 310/4, 325/2

Speed Reverse Band Squats: (6-7, 4-5, 2-3) 170/7, 177/5, 185/3

Stretching: ~5 minutes

Workout time: 1:49

The extra low squats were too much of a strain on my adductors, so I switched to pause squats for bottom end work. Although, I will do all my close stance work to extra low depth, as that doesn’t strain my adductors.

Interestingly, the weights for my three work sets of RB squats were the same weights I used for my three squat attempts at my recent contest. That probably means the bands add more than my wraps do. But that is fine, as it will be a form of overload. In fact, the weights felt really heavy walking them out. But that is due to having to walk out farther in my home gym to clear the weights on the bar holders on the side of my power rack than I do at a contest.

Video

Music: Decyfer Down CD – “Anthology”

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Benches

Wednesday – 4/5/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 40/15, 65/9, pause: 85/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 140/4, 147/2

Dumbbell Benches (alternate arms): [*30s/9, *37s/7, add gear: 40s/3] (5-6, 3-4, 1-2) 45s/7, 47s/5, 50s/3

Speed Push-ups: [regular: 8] (9, 9, 9) clap: 9, 9, 9

Medium Grip 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: 1:45

I’m incorporating more dumbbell work so as to work on my weak right shoulder. But that was a last-minute change for this workout, and I messed up my warmup weights, going too heavy on the first two sets and thus skipping the normal third set. However, the work sets went nevertheless, as did the rest of this workout.

Video

Along with messing up my warmup weights for DB benches, I got confused on my sets and recorded my last warmup thinking, it was my first work set. But I realized my mistake before I did more than my planned three reps for that set. I then recorded the second and third work sets as usual.

Music: Switchfoot CD – “The Millennial Collection”

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Deadlifts

Thursday – 4/6/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

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

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

[135/9, add chains 225/7, 265/5, add gear: 300/3] (5-6, 3-4, 1-2) 330/6, 347/4, 365/2

Speed Conv Deadlifts: [135/5] (6-7, 4-5, 2-3) 150/7, 157/5, 165/3

Hand Gripper (holds): (turns/ secs): [1.0/9] 2.0/12, 2.5/10, 3.0/8

Stretching: ~5 minutes

Workout time: 1:51

A very good workout.

Video

Music:  Guardian CD –“The Definitive Collection”

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Morning Workouts

 

Rotation II, Week A; Day 1

Sunday – 4/2/17

Heavy Bag: 12:30 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (one arm at a time): [3.25/11] (15-16, 13-14) 5.25/16, 5.5/14

Abs: Sit-ups: [6.25/11] (13-14, 11-12, 9-10) 13.75/14, 15.0/12, 16.25/8*

Workout Time: 0:34

 

Rotation II, Week A; Day 2

Monday – 4/3/17

Step-ups: 12:00

Sitting Barbell Calves: [165/11] (13-14, 11-12, 9-10) 195/14, 205/12, 215/10

Workout Time: 0:32

 

Rotation II, Week A; Day 3

Wednesday – 4/5/17

Heavy Bag: 13:00

Rotator Cuff: Lying, in: [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

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

Workout Time: 0:35

 

Rotation II, Week A; Day 4

Thursday – 4/6/17

Jump Rope: 2:00

Adductors/ Abductors (one leg at a time): [2s/11] (15-20, 10-15) 4s/15, 6s/10

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

Workout Time: 0:35


Week B

Bodyweight: 120.4 pounds.

It is good that I finally got back above 120 pounds.

______________________________

Bench Assistance

Sunday – 4/9/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3-Count Pause Decline Benches: [regular: 50s/15, 75/9, pause: 95/7, 115/5, add gear: 132/3] (5-6, 3-4, 1-2) 147/6, 155/4, 162/2

Seated Dumbbell Presses (alternate arms): [10s/9, 15s/7, 20s/5, add gear: 22s/3] (6-7, 4-5, 2-3) 25s/7, 26.5s/5, 27.5s/3

Medium Grip Cambered Bar Rows: [40/9, 50/7, 60/5, 67/3] (6-7, 4-5, 2-3) 75/7, 80/5, 90/3

MG Super Curl Bar Reverse Curls: [35/9] (11-12, 9-10, 7-8) 42/12, 45/10, 47/8

Stretching: ~5 minutes

Workout time: 1:47

For this workout, I used four different bars, plus dumbbells. For the declines I used my Heavy Duty Power Bar. I then switched to my Texas Power Bar to hook the dumbbells onto using Power Hooks. I switch the bars so as not to wear down the knurling on my newer Heavy Duty Bar with the Power Hooks like I did with my older Texas Power Bar. I then used my Cambered Bar for the rows to give me an extra stretch. Finally, I used my brand new Super Curl Bar for the reverse curls. All of the changing around of bars makes for a longer but interesting workout.

Video

Music: Pandora – Disciple Radio

______________________________

Squats

Monday – 4/10/17

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) 275/6, 290/4, 305/2

Extra Low Sting Ray (front, close stance) Squats: [--/11, 70/9, 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 142/4, 150/2

Jump Squats: [55/6] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:42

An excellent workout, my best since my recent contest. That is good as my most important goal for my next contest is in regard to squats. I’ll explain that later; but here, I thank the LORD for the progress I am making on squats.

Video

Music: Pandora – Decyfer Down Radio

______________________________

Benches

Wednesday – 4/12/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

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

[50/15, add chains: 85/9, 105/7, 120/5, add gear: 135/3] (5-6, 3-4, 1-2) 147/6, 155/4, 162/2

3-Count Pause Benches: [regular: 75/9, pause: 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6, 140/4, 145/2

Speed Benches: [55/6, 80/4] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

DB Underhand Two-Arm Rows: [30s/9, 35s/7, 40s/5, 45s/3] (6-7, 4-5, 2-3) *50s/7, 50s/5, 52s/3

Stretching: ~5 minutes

Workout time: 2:00* 

The workout time is meaningless, as my old 7” tablet was acting up on me, and I wasted a good bit of time trying to get it to work. Also, I dropped a weight on my foot! Thank God, it was only a five-pound plate, but it still really hurt, and I had to take a few minutes to get over the pain.

I decided 3-count pause benches were an important exercise that I should do in both of my Trinity Plans. But I did them first in my last routine, so I did them second in this one. That will be my pattern, to repeat my “best” assistance exercises in both plans, but to change the placement of them.

In any case, I under-estimated how much harder the pause benches would be with doing them second and went a bit too heavy, but I still got all of my planned reps. But I won’t increase the weights very much for next time. The latter goes for speed benches, as I wasn’t getting the speed that I wanted on them.

This was the first time I had done this particular row exercises in some time, and I started too heavy on them as well, so I did not increase the weights for the second work set and will adjust next time.

But despite all of that, a good workout.

Video

With stressing out over my tablet, I only recorded my final set of chain benches, but I recorded the rest of the workout as usual.

Music: Pandora – Holy Soldier Radio

______________________________

Deadlifts

Thursday – 4/13/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [bwt./15, 45/11, 135/9, 185/7, 230/5, add gear: 275/3] (5-6, 3-4, 1-2) 305/6, 320/4, 335/2

Sumo Reverse Band (#4) Deadlifts: [185/9, 230/7, 275/5, add gear: 315/3] (5-6, 3-4, 1-2) 345/6, 360/4, 377/2

Speed Sumo Reverse Band Deadlifts: (6-7, 4-5, 2-3) 195/7, 205/5, 215/3

Hand Gripper: (turns/reps): [1.0/9] (11-12, 9-10, 7-8) 2.0/12, 2.5/10, 3.0/8

Stretching: ~5 minutes

Workout time: 1:45

My tech problems that were occurring during yesterday’s workout actually began earlier in the day and continued until bedtime. As a result, I was so stressed out I could barely sleep and felt tired for this workout. Nevertheless, it went well, with me getting all of my planned reps. However, some of the sets felt somewhat easy, so if I hadn’t been so tired, I might have bumped all the weights up a bit, like I did for the final set of RB DLs. I increased it by 2.5 pounds, hence the odd number. But even then, it was with strength to spare.

Video

Music: Pandora – X-Sinner Radio

______________________________

Morning Workouts

Rotation II, Week B; Day 1

Sunday – 4/9/17

Heavy Bag: 12:00

Rotator Cuff: Shoulder Horn (arms together): [3.25/11] (15-16, 13-14) 5.25/16, 5.5/14

Abs: Decline Crunch-Side Bend Combo: (13-14, 11-12, 9-10) bwt./10, bwt./8, bwt./4*

Workout Time: 0:3 (hours : minutes)

The decline crunch-side bend combos do not feel good at all. Next time I will change to a different ab exercise.

 

Rotation II, Week B; Day 2

Monday – 4/10/17

Step-ups: 12:00

Standing Dumbbell Calves (on 3” platform]: [25/11] (13-14, 11-12, 9-10) 30/14, 32.5/12, 35/10

Workout Time: 0:30

 

Rotation II, Week B; Day 3

Wednesday – 4/12/17

Heavy Bag: 14:00

Rotator Cuff:  Lying, out: [3.25/11] (15-16, 13-14) 5.25/16, 5.5/14

Abs: Leg Raises: (23,22) 25, 25 reps

Workout Time: 0:31

 

Rotation II, Week B; Day 4

Thursday - 4/13/17

Jump Rope: 2:15

Adductors/ Abductors (alternate legs) [2s/11] (15-20, 10-15) 4s/15^, 6s/10^

Lying Leg Curls (one leg at a time): [1.5/11] (13-14, 11-12, 9-10) 2.75/14, 3.0/12, 3.25/10

Workout Time: 0:30


Week C

Forthcoming.


These workout logs are continued at: Trinity 1 Powerlifting Training Plan; Rotations III and IV of VIII.


2017 Trinity 1 Powerlifting Training Plan; Rotations I and II of VIII. Copyright 2017 by Gary F. Zeolla.

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