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2017 Trinity 1 Powerlifting Training Plan

Rotations III and IV of VIII

by Gary F. Zeolla


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


Stats:
Age: 56
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.
(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).


Lifting Chalk Reviews has a new review added to it. It was during the the first week of lifting on this page that I experimented with the chalk from Neba Sports.


Rotation III

 

Week A

Bodyweight: 120.6 pounds.

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Bench Assistance

Monday – 4/24/17

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: 132/3] (5-6, 3-4, 1-2) 147/6, 155/4, 162/2

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

One-Arm Dumbbell Rows (overhand, elbows out): [30/9, 40/7, 50/5, 57/3] (6-7, 4-5, 2-3) 65/7, 67/5, 70/3

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

Stretching: ~5 minutes

Workout time: 1:52

A very good workout. I am really liking the new design of my BA day.

Video

Music: Pandora – Stryper Radio

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Squats

Wednesday – 4/26/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Pause Squats: [regular: --/15, 65/10, 125/9, pause: 155/7, 185/5, add gear: 212/3] (5-6, 3-4, 1-2) 235/6, 247/4, 260/2

Reverse Band Squats: [Bands: 155/9, 200/5, 240/5, add gear: 275/3] (5-6, 3-4, 1-2) 305/6^, 320/4^, 335/2^

Speed Reverse Band Squats: (6-7, 4-5, 2-3) 175/7, 182/5, 192/3

Stretching: ~5 minutes

Workout time: 1:50

An excellent workout.

Video

Music: Pandora – Pillar Radio

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Benches

Thursday – 4/27/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 45/15, 65/9, pause: 85/7, 105/5, add gear: 122/3] (5-6, 3-4, 1-2) 137/6!, 145/4!, 152/2!

Dumbbell Benches (alternate arms): [20s/9, 27s/7, add gear: 35s/3] (6-7, 4-5, 2-3) 47s/7, 50s/5, 52s/3

Speed Push-ups: [regular: 8] (9, 9, 9) clap: 10, 10, 10

Medium Grip Curl Bar Rows: [50/9, 65/7, 80/5, *90/3] (6-7, 4-5, 2-3) 105/7^, 110/5^, 115/3^

Stretching: ~5 minutes

Workout time: 1:50

Another excellent workout.

Video

Music: Pandora – Demon Hunter Radio

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Deadlifts

Sunday – 4/30/17

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, 185/7, 230/5, add gear: 275/3] (5-6, 3-4, 1-2) 305/5, 320/3, 335/1

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

[135/9, add chains 225/7, 265/5, add gear: 305/3] (5-6, 3-4, 1-2) 340/6^, 357/4^, 375/2^

Speed Conv Deadlifts: [135/6] (6-7, 4-5, 2-3) 155/7, 162/5, 170/3

Hand Gripper (holds): (turns/ secs): [1.5/9] 2.5/12, 3.0/10, 3.5/8

Stretching: ~5 minutes

Workout time: 2:05*

The sumo lift did not feel good, just as regular sumos did not feel good last week, with both well off my 50s PRs. But the conv lift went well, even tying 50s PRs. Therefore, I am going to make a change in my sumo deadlift work next week.

Video

I forgot to record the second set of sumo DDLs, but I recorded the rest of the workout as usual. On the final set of chain DLs, I forgot to put the chains back on the left side. That is why you see me tugging, stopping, then restarting.

Music:  Pandora – Pillar Radio

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Morning Workouts

Rotation III, Week A; Day 1

Monday – 4/24/17

Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (one arm at a time): [3.25/11] (15-16, 13-14) 5.5/16, 5.75/14

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

Workout Time: 0:37

 

Rotation III, Week A; Day 2

Wednesday – 4/26/17

Step-ups: 13:00

Sitting Barbell Calves: [175/11] (13-14, 11-12, 9-10) 205/14^, 215/12^, 225/10^

Workout Time: 0:34

 

Rotation III, Week A; Day 3

Thursday – 4/27/17

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [3.0/11] (15-16, 13-14) 5.25/16, 5.5/14

Abs: Dip Bar Twisting Leg Raises: [2s/11] (15-20, 10-15) 4s/15, 6s/10

Workout Time: 0:37

 

Rotation III, Week A; Day 4

Sunday – 4/30/17

Jump Rope: 2:45

Adductors/ Abductors (one leg at a time): [2s/11] (15-20, 10-15) 4s/18^, 6s/13^

Lying Leg Curls: [2.0/11] (13-14, 11-12, 9-10) 3.25^/14, 3.5^/12, 3.75/10^

Workout Time: 0:34


Week B

Bodyweight: 120.8 pounds.

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Bench Assistance

Monday – 5/1/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3-Count Pause Decline Benches: [regular: 50s/15, 80/9, pause: 100/7, 120/5, add gear: 135/3] (5-6, 3-4, 1-2) 150/6, 157/4, 165/2

Seated Dumbbell Presses (arms together): [10s/9, 15s/7, 20s/5, add gear: 24s/3] (6-7, 4-5, 2-3) 27.5s/7, 30s/7, 32.5s/5, 35s/3

Medium Grip Cambered Bar Rows: [40/9, 52/7, 62/5, 72/3] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

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

Stretching: ~5 minutes

Workout time: 1:54

A very good workout. I keep going back and forth on doing the DB presses with arms together or alternating arms. But I think I will stick with the former, as I can use the same form as with a barbell—stopping at the top while just pausing momentarily at the chest, just as with benches. But with the change of form, they were rather easy, so I did an extra set.

Video

Music: Pandora – Family Force 5 Radio

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Squats

Wednesday – 5/3/17

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

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

[--/15, 65/10, add chains: 135/9, 180/7, 225/5, add gear: 255/3] (5-6, 3-4, 1-2) 285/6^, 300/4^, 315/2^

Extra Low Sting Ray (front, close stance) Squats: [45/11, 70/9, 90/7x2*, 110/5x2*, add gear: 130/3] (5-6, 3-4, 1-2) 145/6^, 152/4^, 160/2^

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

Stretching: ~5 minutes

Workout time: 1:52

I forgot about going to an “extra low” depth for the Sting Ray squats until my next to last warm-up set. I thus had to repeat a couple of warm-up sets so as to be sure I was stretched out and warmup up for the extra 2-1/4” of depth before hitting my heavier sets. That of course added to my workout time.  But despite that miscue, this was an excellent workout.

Video

Music: Pandora – Sacred Warrior Radio

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Benches

Thursday – 5/4/17

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, 122/5, add gear: 137/3] (5-6, 3-4, 1-2) 152/6, 160/4, 167/2

3 Count Pause Benches: [regular: 75/9, pause: 90/7x2, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/6!, 142/4!, 150/2!

Speed Benches: [55/6, 75/4] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

DB Underhand Two-Arm Rows: [22s/9, 30s/7, 37s/5, 45s/3] (6-7, 4-5, 2-3) 50s/7, 52s/5, 55s/3

Stretching: ~5 minutes

Workout time: 1:56

Another excellent workout.

Video

Music: Pandora – Jonah 33 Radio

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Deadlifts

Sunday – 5/7/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Stiff Leg Deadlifts: [bwt./15, 45/11, 135/9, 170/7, 205/5]

Sumo Reverse Band (#4) Deadlifts: [add bands: 185/9, 235/7, 280/5, add gear: 325/3] (5-6, 3-4, 1-2) 360/6^, 380/4!, 400/2!

Sumo Snatch Grip Deadlifts: [135/7, 185/5, add gear: 225/3] (5-6, 3-4, 1-2) 265/6, 277/4, 290/2

Speed Sumo Reverse Band Deadlifts: (6-7, 4-5, 2-3) [185/5] 205/7^, 215/5^, 225/3^

Hand Gripper (reps): (turns/reps): [1.5/9] (11-12, 9-10, 7-8) 2.5/12, 3.0/10, 3.5/8

Stretching: ~5 minutes

Workout time: 1:57

I knew I wanted to change from conv deadlifts to a sumo look-alike lift to focus on sumos, as that is how I will be competing. I started out with sumo SLDLs, but they did not feel good on my tender right hamstring. I then did the RB DLs I had been doing second, figuring I would try the SLDLs again afterwards when my hamstring would be more warmed up. But instead I decided to try something I’ve been wanting to try—sumo snatch grip DLs. They felt awkward at first, but once I got the hang of them, they felt good, and I think I am really going to like them. Therefore, I will stick with them, doing them second in this workout but then first in my next routine. I also now know that if I ever do SLDLs, it will have to be second in a workout.

Despite all of the experimenting and my right hamstring feeling a bit tender after the SLDLs, this workout went well. However, the 50s PRs on RB DLs are a bit misleading as the old marks were set doing the lift second. But interestingly, the weights for the three sets are my goals for my deadlift attempts are my next contest. But those of course will be done without band assist, so I still have a ways to go.

Video

Music: Pandora – Mad at the World Radio

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Morning Workouts

Rotation III, Week B; Day 1

Monday – 5/1/17

Heavy Bag: 12:00

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

Abs: Crunch-Side Bend Combo: [2.5/11] (13-14, 11-12, 9-10) 13.25/14, 15.0/12, 16.25/10

Workout Time: 0:40 (hours : minutes)

 

Rotation III, Week B; Day 2

Wednesday – 5/3/17

Step-ups: 13:30

Standing Dumbbell Calves (on 3” platform]: [25/11] (13-14, 11-12, 9-10) 32.5/14, 35/12, 37.5/10

Workout Time: 0:30

 

Rotation III, Week B; Day 3

Thursday – 5/4/17

Heavy Bag: 15:00

Rotator Cuff:  Lying, out: [3.25/11] (15-16, 13-14) 5.5/16, 5.75/14

Abs: Leg Raises: (28,27) 28, 28 reps

Workout Time: 0:32

 

Rotation III, Week B; Day 4

Sunday – 5/7/17

Jump Rope: 3:00

Adductors/ Abductors (alternate legs) [2s/11] (15-20, 10-15) 4s/18!, 6s/13!

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

Workout Time: 0:38


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Week C

Week C of Rotation III of VIII of 2017 Trinity 1 Powerlifting Training Plan

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Bodyweight: 121.2 pounds.

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I made a significant change in this week’s workouts. I moved the actual powerlifts to second in their respective workouts rather than first. The reason is, I did the actual powerlifts first in my last routine, and I think that is why they have not gone well. Meanwhile, most of the rest of my exercises I either did not do last time or they were placed differently, and they are all going well. But I needed to move a couple of bench exercises around to make this change work.

I will use this order for Rotations III-V. I will then move the actual powerlifts back to first in Rotations VI-VIII. In my next routine, I will plan on doing the powerlifts second in the first half of the routine (probably Rotations I-IV) then first in the second half (probably Rotations V-VIII).

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Bench Assistance

Monday – 5/8/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Dumbbell Decline Benches: [20s/15, 30s/9, 40s/7, 50s/5, and gear: 57s/3] (6-7, 4-5, 2-3) 62s/7, 65s/5, 67s/3

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

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

Curl Bar Curls: [45/9] (11-12, 9-10, 7-8) 52/12, 55/10, 57/8

Stretching: ~5 minutes

Workout time: 2:03*

Despite a rough day, this was a good workout. But I got confused on the presses. I was supposed to use a medium grip but did wide grips, which I should have done next week. Therefore, next week I will have to do medium grips, then back to my planned seclude after that to get back on track.

Video

I forgot to pause the video for a bit after the first recorded set of presses. Then I forgot to record the final set of curls as usual. Oh well.

Music: Pandora – Thousand Foot Krutch Radio

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Squats

Wednesday – 5/10/17

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 Sleeves: [--/15, 65/10, 135/9, 175/7, 200/5, add gear: 230/3] (5-6, 3-4, 1-2) 255/6, 267/4, 280/2

Squats with Wraps: [135/9, add gear: 237/3] (5-6, 3-4, 1-2) 265/6, 280/4, 295/2

Speed Squats: [95/6, 105/4] (6-7, 4-5, 2-3) 115/7, 120/5, 125/3

Stretching: ~5 minutes

Workout time: 2:01

This first time doing the actual powerlift second went very well. I even realized it made no sense to warmup again without gear for squats with wraps, so after the first warmup set, I jumped to my last and only warmup with gear, and that worked well. I might try the same for some other workouts.

Interestingly, every time I do squats with wraps I struggle with if it is worth the effort to use wraps. But this time, with doing squats with sleeves first, I still got that reluctant feeling. I think it is not squatting with wraps that is causing the reluctance but squatting in general. I always seem to have the fear I will get buried on my first heavy set, as squats are more unpredictable than other lifts. It’s that mindset I need to get over, not over using wraps.

You can see this reluctance in the video in the amount of time it takes me to start the first set. But by the next set, I am attacking the weights more aggressively.

Video

Music: Pandora – X-Sinner Radio

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Benches

Thursday – 5/11/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Dumbbell Benches (alternate arms): [10s/15, 20s/9, 30s/7, add gear: 37s/3] (6-7, 4-5, 2-3) 52s/7, 55s/5, 57s/3

Benches: [add gear: 105/5, 125/3] (5-6, 3-4, 1-2) 140/6, 147/4, 155/2

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

Wide Grip Super Curl Bar Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:46

Since it worked well only doing one warmup set with gear for my second exercise on squat day, I figured I try the same for other workouts, except to do two warm up set, of 5 then 3 reps. But I will go a bit lighter on the 5-rep set than I would have before. Two sets are still less than the four I had been doing, so if this works, it will shave a few minutes off of my workout times.

I moved DB benches here and the band benches I had been doing here to Week A, as the respective combo of exercises made more sense.

I did an extra set of rows, as they were still feeling somewhat easy. However, I forgot the boards I usually stand on to make the pull longer to give me more stretch on the first three sets. That could be why they felt easy. But then, the final set with the boards did not feel overly difficult either.

All that said, this was a very good workout.

Video

Music: Pandora – Petra Radio

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Deadlifts

Sunday – 5/14/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 185/7, 225/5, add gear: 265/3] (5-6, 3-4, 1-2) 295/6!, 310/4!, 325/2!

Sumo Deadlifts: [with gear: 225/2, without gear: 135/9, 190/7, 240/5, add gear: 290/3] (5-6, 3-4, 1-2) 315/6, 335/4, 352/2

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

Wrist Roller (overhand): [1.25/5] (6-7, 4-5, 2-3) 3.75/7, 5.0/5, 6.25/3

Stretching: ~5 minutes

Workout time: 2:03

I tried skipping my initial warmup sets without gear on my second exercise, but it did not go well. Maybe if I was going from a wide to a close stance, it would work, but not the other way around. But otherwise, this was a very good workout, despite being tired form not sleeping well the previous two nights.

The wrist roller is a great exercise, and my forearms felt very pumped and sore afterwards. But that makes it more of an arm than a grip exercise, so if I continue to do it, it will be on BA day instead of reverse curls. I will instead think of another variation of Hand Grippers to do here.

Video

This video was taken with my new phone. The quality is not very good, so I will need to work on the settings.

Music: Pandora – Showdown Radio

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Morning Workouts

Rotation III, Week C; Day 1

Monday – 5/8/17

I had to skip this workout as I was getting something repaired in my home.

 

Rotation III, Week C; Day 2

Wednesday – 5/10/17

Step-ups: 14:00

Standing Barbell Calves (on 2-1/4” platform]: [95/11] (13-14, 11-12, 9-10) 127/14, 135/12, 142/10

Workout Time: 0:32

 

Rotation III, Week C; Day 3

Thursday – 5/11/17

Heavy Bag: 15:00

Rotator Cuff: Lying, up: [3.5/11] (15-16, 13-14) 5.75/16, 6.0/16

Abs: Crunch-Reverse Crunch Combo: [2s + 6.25/11] (13-14, 11-12, 9-10) 13.75/14, 15.0/12, 16.75/10

Workout Time: 0:41

 

Rotation III, Week C; Day 4

Sunday – 5/14/17

Jump Rope: 3:15

Adductors/ Abductors (lying): [--/11] (15-20, 10-15) 2s/18, 4s/13

Lying Leg Curls (legs together): [3.0/11] (13-14, 11-12, 9-10) 5.5/14, 6.0/12, 6.5/10

Workout Time: 0:29


Trinity Training Plan Overview and Summary

Trinity Training Plan Overview and Summary is a new article. I describes this training plan in detail.


 

Rotation IV

 

Week A

Bodyweight: 121.8 pounds.

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Bench Assistance

Monday – 5/15/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Close Grip Decline Benches: [50/15, 80/9, 100/7, 120/5, add gear: 137/3] (5-6, 3-4, 1-2) 157*/2.5, 150/6!, 157/4!, 165/2!

Medium Grip Seated Press: [45/9, 55/7; 62/5, add gear: 70/3] (6-7, 4-5, 2-3) 77/7, 82/5, 87/3

One-Arm Dumbbell Rows (overhand, elbows out): [30/9, 40/7, 50/5, 60/3] (6-7, 4-5, 2-3) 67/7^, 70/5, 72/3

CG Super Curl Bar Curls: [42/9] (11-12, 9-10, 7-8) 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout time: 1:52

For my first work set of declines, I misloaded the bar. It was supposed to be 152, but I put on 157. I knew it felt heavier than expected when I started the set, but I tried to do my planned six reps, but got buried on the third rep. I noticed my mistake when I reset the bar. But with struggling so hard on that set, I thought it best to reduce my planned weight slightly. And good thing, as I barely got my7 planned reps for the next three sets.

But interestingly, when I used 157 again for my second work set, I got it for four reps. That goes to show how expectations can affect a lift. I didn’t expect that heavier of a weight on the misload and got buried on the third rep, but I got four reps when I was planning on it!

On another matter, I just got a new phone. I used it to record deadlifts yesterday, and that video did not come out very good. Afterwards, I fiddled with the settings, and really messed things up, so no video of this workout. But I think I got it figured out for next time.

Music: Pandora – Red Radio

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Squats

Wednesday – 5/17/17

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Pause Squats: [regular: --/15, 65/10, 135/9, pause: 165/7, 195/5, add gear: 220/3] (5-6, 3-4, 1-2) 245/6!, 257/4!, 270/2!

Reverse Band Squats: [Bands and gear: 225/5, 285/3] (5-6, 3-4, 1-2) 315/6!, 330/4!, 345/2!

Speed Reverse Band Squats: [160/6] (6-7, 4-5, 2-3) 180/7, 190/5, 200/3

Stretching: ~5 minutes

Workout time: 1:49

Another stress-caused sleepless night before this workout, and this was the first 90-degree day in the Pittsburgh area. Even with my A/C running non-stop, I was sweating bullets. But despite the problems, this was an excellent workout, with 50s PRs across the board on my two main exercises.

Video

The red and green tint and SD proportions in the video are from the way my new phone records using the selfie camera. The quality also deteriorated by speed squats. But there is not much I can do about that.

Music: Pandora –Skillet Radio

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OFF: Pirates Game!

Thursday – 5/18/17

      This was my planned monthly extra day off, and I took advantage of it to go to a Pirates game with my dad. Despite us both being lifelong Pittsburgh area residents and Pirates fans, this was the first time for both of us to go to at PNC Park, so I took some pictures. These were also with my new phone, using both the regular and selfie camera, and they turned out much better than the videos. Click any picture for a larger image.

     

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Benches

Sunday – 5/21/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 45/15, 70/9, pause: 90/7, 110/5, add gear: 127/3] (5-6, 3-4, 1-2) 142/5, 150/3, 157/1

Band Benches (#1, Mini-bands): [bands and gear: 65/5, 85/3] (5-6, 3-4, 1-2) 95/5, 102/3, 110/1

Speed Band Benches: [45/6] (6-7, 4-5, 2-3) 55/7, 57/5, 60/3

Medium Grip Curl Bar Rows: [50/9, 70/7, 85/5, 97/3] (6-7, 4-5, 2-3) 107/7!, 112/5!, 117/3!

Stretching: ~5 minutes

Workout time: 1:56

A rough workout. I think I was still feeling a bit off from attending the Pirates game.

Video

Music: Pandora – Altar Boys Radio

______________________________

Deadlifts

Monday – 5/22/17

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, 185/7, 230/5, add gear: 275/3] (5-6, 3-4, 1-2) 300/6, 315/4, 330/2

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

[add chains and gear: 255/5, 315/3] (5-6, 3-4, 1-2) 350/5^, 367/3^, 385/1^

Speed Sumo Deadlifts: [135/6, 145/4] (6-7, 4-5, 2-3) 155/7, 162/5, 170/3

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

Stretching: ~5 minutes

Workout time: 1:55

I was slow starting in this workout but once I got into it, this was a very good workout. It worked doing fewer warmups on my second deadlift exercises with going from a sumo to a conv lift. That is one more reason to do the sumo lift first, along with wanting to emphasize sumos. But with the chains, I might need to do one more due to the heavier weights involved.

Video

Music:  Pandora – Bride Radio

______________________________

Morning Workouts

Rotation IV, Week A; Day 1

Monday – 5/15/17

Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (one arm at a time): [3.25/11] (15-16, 13-14) 5.75/16, 6.0/14

Abs: Sit-ups: [6.25/11] (13-14, 11-12, 9-10) 15.0/14, 16.25/12, 17.5/10

Workout Time: 0:36

 

Rotation IV, Week A; Day 2

Wednesday – 5/17/17

Step-ups: 14:30

Sitting Barbell Calves: [175/11] (13-14, 11-12, 9-10) 215/14!, 225/12!, 235/10!

Workout Time: 0:32

 

Rotation IV, Week A; Day 3

Sunday – 5/21/17

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [3.25/11] (15-16, 13-14) 5.5/16, 5.75/14

Abs: Dip Bar Twisting Leg Raises: [2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:39

 

Rotation IV, Week A; Day 4

Monday – 5/22/17

Jump Rope: 3:30

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

Lying Leg Curls: [2.5/11] (13-14, 11-12, 9-10) 3.5!/14, 3.75!/12, 4.0/10!

Workout Time: 0:34


Week B

Bodyweight: 120.4 pounds.

______________________________

Bench Assistance

Wednesday – 5/24/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3-Count Pause Decline Benches: [regular: 50s/15, 80/9, pause: 100/7, 120/5, add gear: 140/3] (5-6, 3-4, 1-2) 155/5, 162/3, 170/1

Seated Dumbbell Presses (arms together): [10s/9, 17.5s/7, 22.5s/5, add gear: 27.5s/3] (6-7, 4-5, 2-3) 32.5s/7, 35s/5, 37.5s/3

Medium Grip Cambered Bar Rows: [40/9, 52/7, 65/5, 75/3] (6-7, 4-5, 2-3) 85/7, 90/5, 95/3

MG Super Curl Bar Reverse Curls: [35/9] (11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Stretching: ~5 minutes

Workout time: 2:05

A good workout, except I was daydreaming some during the workout, causing it to take a bit too long.

Video

Music: Pandora – Christian Rock Radio

______________________________

Squats

Thursday – 5/25/17

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

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

[--/15, 65/10, add chains: 135/9, 180/7, 225/5, add gear: 265/3] (5-6, 3-4, 1-2) 295/6!, 310/4!, 325/2!

Extra Low Sting Ray (front, close stance) Squats: [add gear: 110/5, 137/3] (5-6, 3-4, 1-2) 152/6!, 160/4!, 167/2!

Jump Squats: [45/6, 65/4] (6-7, 4-5, 2-3) 80/7, 85/5, 90/3

Stretching: ~5 minutes

Workout time: 1:46

An excellent workout. I even got done in a good time.

Video

Music: Pandora – Barren Cross Radio

______________________________

Benches

Sunday – 5/28/17

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, 125/5, add gear: 142/3] (5-6, 3-4, 1-2) 147*/6, 155/5, 165/3, 172/2!

3 Count Pause Benches: [pause, add gear: 100/5, 125/3] (5-6, 3-4, 1-2) 140/5!, 142/3!, 155/1!

Speed Benches: [60/6, 80/4] (6-7, 4-5, 2-3) 95/7^, 100/5^, 105/3^

Close Grip Curl Bar Rows: [40/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:53

The first set of chain benches was supposed to be 157, but I put fives rather than tens on the bar. Then for the next set, I forgot to put a 1-1/4 on one side. But despite those miscues, the workout still went very well.

The last exercises was supposed to be DB Underhand Two-Arm Rows, but I had a family Memorial Day gathering to get to, so I substituted Close Grip Curl Bar Rows, as they don’t take as long. In fact, I don’t know  if I will keep doing so much dumbbell work. It is good for me to do so for my weal right shoulder, but with only having changeable dumbbells, they just take too long.

Video

Music: Pandora – Disciple Radio

______________________________

Memorial Day Family Gathering

After my workout, I went to my family’s Memorial Day get-together. Lots of kids, with one more on the way. At the end of our day, the LORD blessed our gathering with a rainbow, then a double-rainbow!

______________________________

Deadlifts

Monday – 5/29/17 (Memorial Day)

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Reverse Band (#4) Deadlifts: [--/15, 45/11, add bands: 185/9, 235/7, 285/5, add gear: 335/3] (5-6, 3-4, 1-2) 370/6!, 390/4!, 410/2!

Sumo Snatch Grip Deadlifts: [add gear: 185/7, 220/5, 250/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Speed Sumo Reverse Band Deadlifts: (6-7, 4-5, 2-3) [175/6, 205/5] 215/7!, 225/5!, 235/3!

Hand Gripper (reps): (turns/reps): [1.5/9] (11-12, 9-10, 7-8) 3.0/12, 3.5/10, 4.0/8

Stretching: ~5 minutes

Workout time: 2:00

An excellent workout.

Video

Music: Pandora – X-Sinner Radio

______________________________

Morning Workouts

Wednesday – 5/24/17

Rotation IV, Week B; Day 1

Heavy Bag: 15:00

Rotator Cuff: Shoulder Horn (arms together): [3.25/11] (15-16, 13-14) 5.75/16, 6.0/14

Abs: Crunch-Side Bend Combo: [3.75/11] (13-14, 11-12, 9-10) 15.0/14, 16.25/12, 17.5/10

Workout Time: 0:39 (hours : minutes)

 

Rotation IV, Week B; Day 2

Thursday – 5/25/17

Step-ups: 15:00

Standing Dumbbell Calves (on 3” platform]: [27.5/11] (13-14, 11-12, 9-10) 35/14!, 37.5/12!, 40/10!

Workout Time: 0:32

 

Rotation IV, Week B; Day 3

Sunday – 5/28/17

Skipped, Family Memorial Day gathering.

 

Rotation IV, Week B; Day 4

Skipped, tired from Family Memorial Day gathering.


Week C

Bodyweight: 122.6 pounds.

______________________________

Bench Assistance

Wednesday – 5/31/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Dumbbell Decline Benches: [20s/15, 30s/9, 40s/7, 50s/5, and gear: 57s/3] (6-7, 4-5, 2-3) 65s/5*, 67s/3.8*, 70s/2

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

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, 87/3] (6-7, 4-5, 2-3) 97/6^, 102/4.8!, 107/3!

Curl Bar Curls: [45/9] (11-12, 9-10, 7-8) 55/12, 57/10, 60/8

Stretching: ~5 minutes

Workout time: 1:59

For some reason, I just couldn’t get into the DB declines. But otherwise, this workout went well.

Video

Music: Pandora – Creed Radio

______________________________

Squats

Thursday – 6/1/17

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 Sleeves: [--/15, 65/10, 135/9, 175/7, 205/5, add gear: 240/3] (5-6, 3-4, 1-2) 265/6, 277/4^, 290/2^

Squats with Wraps: [add gear: 225/5, 250/3] (5-6, 3-4, 1-2) 275/6, 290/4, 305/2

Speed Squats: [95/6, 110/4] (6-7, 4-5, 2-3) 120/7^, 125/5^, 130/3^

Stretching: ~5 minutes

Workout time: 2:08

This was an excellent workout. The only minor difficulty was I felt week in the hole on squats with sleeves. In a way, that doesn’t matter, as I will be competing with wraps. But still, I think that shows pause squats are not working very well as my main bottom end assistance exercise, so I will switch back to extra low squats.

Video

Music: Pandora – Barren Cross Radio

______________________________

OFF (unplanned)

Sunday – 6/4/17

I was not feeling well on this day, so I had to skip my workouts. But thank God, I got a rather good night’s sleep and felt much better on Monday.

______________________________

Benches

Monday – 6/5/17

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Dumbbell Benches (alternate arms): [10s/15, 20s/9, 30s/7, add gear: 40s/3] (6-7, 4-5, 2-3) 55s/7, 57s/5, 60s/3

Benches: [add gear: 105/5, 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

Speed Push-ups: [regular: 8] (12, 12, 12) clap: 12, 12, 12

Wide Grip Super Curl Bar Rows: [45/9, 60/7, 75/5, 85/3] (6-7, 4-5, 2-3) *95/7, 105/5, 110/5, 115/3

Stretching: ~5 minutes

Workout time: 1:49

Another excellent workout. The only miscue was I wrote up the weights for rows wrong and had to do an extra set.

Video

Music: Pandora – Fireflight Radio

______________________________

Deadlifts

Wednesday – 6/7/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 185/7, 235/5, add gear: 275/3] (5-6, 3-4, 1-2) 305/6!, 320/4!, 335/2!

Sumo Deadlifts: [135/9, 190/7, 245/5, add gear: 295/3] (5-6, 3-4, 1-2) 325/6, 342/4, 360/2

Jump Deadlifts: [55/6, 65/4] (6-7, 4-5, 2-3) 75/7, 80/4*^, 85/4*!

Hand Gripper (holds + reps): (4 sec holds + turns/reps) [1.5/5] (5-6, 3-4, 1-2) 2.5/6, 3.0/4, 3.5/2

Stretching: ~5 minutes

Workout time: 2:01

Yet another excellent workout. The only miscue was only doing four reps on my second set of jump deadlifts, but I also did four on the last set to make up for it.

And that concludes the first half of my Trinity Training Plan. I will be making some changes for the second half that I will detail shortly.

Video

Music: Pandora – Saint Radio

______________________________

Morning Workouts

Rotation IV, Week C; Day 1

Wednesday – 5/31/17

Heavy Bag: 12:00 (minutes : seconds)

Rotator Cuff: Lying on side: [3.25/11] (15-16, 13-14) 5.5/16!, 5.75/14^

Abs: Decline Sit-ups: [7.5/9] (13-14, 11-12, 9-10) 17.5/14!, 18.75/12!, 20/10!

Workout Time: 0:36 (hours : minutes)

 

Rotation IV, Week C; Day 2

Thursday – 6/1/17

Step-ups: 12:00

Standing Barbell Calves (on 2-1/4” platform]: [115/11] (13-14, 11-12, 9-10) 135/14^, 142/12^, 150/10^

Workout Time: 0:29

 

Sunday – 6/4/17

Off

 

Rotation IV, Week C; Day 3

Monday – 6/5/17

Heavy Bag: 15:00

Rotator Cuff: Lying, up: [3.75/11] (15-16, 13-14) 6.0/16, 6.25/16

Abs: Crunch-Reverse Crunch Combo: [2s + 6.25/11] (13-14, 11-12, 9-10) 4s + 15.0/14^, 16.25/12^, 17.5/10^

Workout Time: 0:40

 

Wednesday – 6/7/17

Rotation IV, Week C; Day 4

Jump Rope: 3:00

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

Lying Leg Curls (legs together): [3.5/11] (13-14, 11-12, 9-10) 6.0/14, 6.5/12, 7.0/10

Workout Time: 0:30


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


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

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