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2018-19 Trinity Powerlifting Training Plan

Rotations I and II of IV

by Gary F. Zeolla


These workout logs are continued from: 2018-2019 Two by Two Powerlifting Training Plan: Weeks 1-6 of 12.


Stats:
Age: 57.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, IPA PA States, March 16, 2019 in York, PA. (Note date change).

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).


From Two by Two to Trinity 

I used my Two by Two Training Plan for four weeks and could keep using it as it was going well. However, I fear doing each lift every other week will get a bit boring, and I might burn out before my next contest. Therefore, I am switching to my Trinity Plan, where I do each lift every three weeks. As such, it is in-between my Tetra Plan, where I was doing each lift every four weeks, and the Two by Two Plan. Consequently, it is my hope my Trinity Plan will give me the balance of consistency and variety that were not quite right with the other two plans. 

God willing, I am still planning on entering IPA PA States March 16, 2019 in York, PA. Note the date change. This contest was pushed back a couple of weeks. That is good for me, as it means I should get in three full Rotations and part of a fourth rotation. That should work out just right for me to be ready for it.

For further details on my new Training Plan, see Two Stage Trinity Powerlifting Training Plan: Part One.


Rotation I

 

Week A

Bodyweight: 123.2 pounds.

______________________________

Bench Assistance

Sunday – 12/23/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

WG Decline Benches: [45/15, 65/11, 85/9, 100/7, 115/5, Gear, 130/3] (5, 3, 1) 145/5, 152/3, 160/1

MG Seated Presses: [45/9, 55/7, 65/5, add gear: 72/3] (5, 3, 1) 80/5, 85/3, 90/1

CG BB Bar Rows: [45/9, 60/7, 70/5, 80/3] (6, 4, 2) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:26

A good workout.

Video

Music: Pandora – Secular Classic Hard Rock

______________________________

Squats

Monday – 12/24/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Two Chain Squats: [--/15, Chains: 135/9, 180/7, 225/5, Gear: 265/3] (5, 3, 1) 295/5, 310/3, 325/1

Olympic Squats: [--/11, 115/9, 145/7, 175/5, Gear: 200/3] (5, 3, 1) 225/5, 237/3, 250/1

Stretching: ~5 minutes

Workout time: 1:35

An excellent workout, and then it was time to begin celebrating the birth of my Lord and Savior Jesus Christ, starting with Christmas Eve dinner with my dad.

Video

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Benches

Wednesday – 12/26/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bar.

Dead Stop Cambered Bar Benches: [35/15, 55/9, DS: 75/7, 95/5, Add gear: 115/3] (5, 3, 1) 125/5, 132/3, 140/1

Rack Benches: [95/9, 115/7, 135/5, Add gear: 150/3] (5, 3, 1) 160/5, 167/3, 175/1

One-Arm DB Rows (underhand): [30/9, 37/7, 45/5, 47/3] (7, 5, 3) 52/7, 55/5, 57/3

Stretching: ~5 minutes

Workout time: 1:35

I didn’t write my weights up quite right for all three exercises, so I had to adjust them on the fly. But still, a good workout.

Video

Music: Pandora – Secular Modern Hard Rock

______________________________

Deadlifts

Thursday – 12/27/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit RB (purple, light, #3 bands) Deadlifts: [--/13, 45/11, Bands: 155/9, 205/7, 245/5, Gear: 285/3] (5, 3, 1) 315/5, 332/3, 350/1

Conv SLDLs: [--/11, 135/9, 160/7, 185/5, Gear: 205/3] (6, 4, 2) 225/5, 237/3, 250/1

Stretching: ~5 minutes

Workout time: 1:35

A good workout. I probably could have gone a bit heavier on both lifts, but this was the first time I’ve done them in this fashion in a while, so I didn’t want to push it. The purple, light, #3 bands are my old bands of this strength. I got a new set for Christmas that I will be using for Squats next week.

Video

Music: Pandora – Christian Rap

 

Morning Workouts

Day 1

Sunday – 12/23/18

Heavy Bag: 9:00 (minutes : seconds)

Dumbbell Curls (arms together) [10s/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 15s/12, 16.5s/10, 17.5s/8

Workout Time: 0:28 (hours : minutes)

 

Day 2

Monday – 12/24/18

Speed Two Chain Squats: [Regular: --/15, 65/11, Speed, Chains: 135/9, 145/7] (4 x 8-9, 6-7, 4-5, 2-3) 155/9, 162/7, 170/5, 177/3

Abs: Sit-ups: [7.5/11] (3 x 11-12, 9-10, 7-8) 15/12, 16.5/10, 17.5/8

Workout Time: 0:36

 

Day 3

Wednesday - 12/26/18

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 55/9, 65/7] (9, 7, 5, 3) 70/9, 72/7, 75/5, 77/3

Wrist Roller (underhand) [1.25/5] (6, 4, 2) 1.5/6, 1.75/4, 2.0/2

Workout Time: 0:38

I got a new mini-keyboard for my workout tablet and wasted some time trying to figure it out.

 

Day 4

Thursday – 12/27/18

Sumo Jump Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7] (9, 7, 5, 3) 65/9, 70/7, 75/5, 80/3

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

Leg Raises (amrap): 15, 15

Workout Time: 0:36


Week B

 

Bodyweight: 122.4 pounds.

______________________________

Bench Assistance

Sunday – 12/30/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

MG Decline Bench: [45/15, 65/11, 85/9, 105/7, 120/5, add gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1

CG Seated Presses: [45/9, 52/7, 60/5, add gear: 67/3] (5, 3, 1) 75/5, 80/3, 85/2*

WG Barbell Rows: [45/9, 60/7, 75/5, add wrist wraps: 85/3] (7, 5, 3) 95/6*, 100/5!, 105/3!

Stretching: ~5 minutes

Workout time: 1:39

The final set of Presses felt easy, so I did an extra rep. But then I forgot I wanted to do one more rep than last time on Rows on the first set, but I got it right on the next two sets.

Video

I forgot to record the second set of Presses.

Music: Pandora – Secular Modern Hard Rock

______________________________

Squats

Monday – 12/31/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/13, 65/11, 135/9, 165/7, 195/5, Gear: 225/3] (5, 3, 1) 250/5, 262/3, 275/1

Extra Low Reverse Band Squats (#3, yellow, light bands): [Add bands: 155/9, 190/7, 225/5, Gear: 255/3] (5, 3, 1) 275/5, 290/3, 305/1

Stretching: ~5 minutes

Workout time: 1:41

This was the first time I did Squats with Sleeves first in a workout in a while. But still, I was a bit disappointed in that they were harder than expected. But then, I an not focusing on them right now, as I am focusing more on Squats with Wraps.

For the RB Squats, I used my new bands that my dad got me for Christmas, and they worked well. But I had no idea how much weight to use, but I guessed about right, with some last-minute adjustments. But it took me a while to figure out my form with the bands and the extra low depth. I was all over the place on the second set, but I got it right on the final single.

Video

Music: Pandora – Secular Modern Hard Rock

______________________________

Benches

Wednesday – 1/2/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

Benches: [45/13, 65/11, 85/9, 100/7, 115/5, Gear: 130/3] (5, 3, 1) 142/4*, 147/3, 155/1

3 Count Pause One-Chain Benches: [Chains: 85/9, 3-Count: 100/7, 115/5, Gear: 130/3] (5, 3, 1) 145/5, 150/3, 157/1

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

Stretching: ~5 minutes

Workout time: 1:46

Both Bench exercises did not go well. I missed a rep on the first set of Benches, and the first set of China Benches was very hard, much more difficult than expected. But I think that was simply because I flip-flopped them from last time and misestimated the difference that would make. That was due to not yet following the plan outlined in my Training Plan article. That will be for next time, after my next contest. Until then, I will be winging it a bit. But still, once I readjusted the weights, things went as planned. Since Rows went well, it is likely it was a problem with how I picked my weights on the Bench exercises.

Video

Music: Pandora – Secular Christian Hard Rock 2

______________________________

Deadlifts

Thursday – 1/3/19

Gear: Crain power belt; Genesis 24” wrist wraps; APT wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 135/9, 195/7, 250/5, Gear: 305/3] (5, 3, 1) 335/5, 352/3, 370/1

Conv 1” Deficit Deadlifts: [--/15, 135/9, 180/7, 225/5, Gear: 270/3] (5, 3, 1) 300/5, 315/3, 330/1

Stretching: ~5 minutes

Workout time: 1:37

A very good workout. Only thing was on the Sumo single, I caught my fingers on my left hand in my knee sleeve. I’m not sure why, as that did not happen on the previous two sets.

Video

Music: Pandora – Christian White Metal 2

 

Morning Workouts

Day 1

Sunday – 12/30/18

Heavy Bag: 10:00 (minutes : seconds)

MG Curl Bar Curls: [45/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 55/12, 57/10, 60/8

Workout Time: 0:31 (hours : minutes)

 

Day 2

Monday – 12/31/18

Speed Squats: [Regular: --/15, 65/11, Speed: 95/9, 115/7] (4 x 8-9, 6-7, 4-5, 2-3) 125/9^, 130/7^, 135/5^, 140/3^

Standing DB Calves: [25/9] (12, 10, 8) 35/12, 37.5/10, 40.0/8

Workout Time: 0:36

 

Day 3

Wednesday – 1/2/19

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 75/7[ (4 x 8-9, 6-7, 4-5, 2-3) 85/9, 90/7, 95/5, 100/3

Rotator Cuff:  Shoulder Horn (Arms Together): [5.0/11] (2 x 15-16, 13-14) 6.75/16, 7.0/14

Hand Gripper, holds (turns/secs): [3.0/9] (3 x 11-12, 9-10, 7-8) 4.5/12, 5.0/10, 5.5/8

Workout Time: 0:35

 

Day 4

Thursday – 1/3/19

Sumo Speed 1-1/2” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 145/9, 152/7, 160/5, 167/3

Lying Leg Curls (alternate legs): [3.0/9] (3 x 11-12, 9-10, 7-8) 4.5/12^, 4.75/10^, 5.0/8^

Workout Time: 0:34


Week C

Bodyweight: 122.0 pounds.

______________________________

Bench Assistance

Sunday – 1/6/19

Extra off day from lifting/ hurt big toe

I mentioned in my Training Plan article that I feel like I might be overtraining Benches just a bit by doing Bench work twice a week, so skipping a Bench Assistance workout once in a while might prove beneficial. However, I have not done that in nine weeks. And with Benches not going well last week, I figured it was time for an extra off day.

Also, Saturday afternoon, while I was emptying the dishwasher, as I was reaching up to put a glass mug back in the shelf, I dropped it. It hit me directly on my right big toe! It hurt! I mean it really hurt! It took several minutes for the pain to subside somewhat. It was bothersome the rest of the day.

Before I went to bed, I thought of putting ice on it. That made it worst, and the pain kept me from getting to sleep for a couple of hours. But thank God I finally got to sleep. It still hurts today, but not as much.

I thought of going to the ER or maybe the new “MedExpress” not too far from my home to get X-rays to be sure it is not broken. But I can move and bend it, though with much pain. Walking is difficult, especially up and down the steps. I am worried about doing Squats tomorrow. But by taking it easy today, hopefully, it will calm down by then.

 

 

Squats/ Toe Update/ Tech Problems

Monday – 1/7/19

Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5-meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/13, 65/11, 135/9, 175/7, 210/5, Gear: 250/3] (5, 3, 1) 275/5, 290/3, 305/1

One-Count Pause Squats: [135/9, 1-Count: 160/7, 185/5, Gear: 210/3] (5, 3, 1) 235/5, 247/3, 260/1

Stretching: ~5 minutes

Workout time: 1:54

The morning before this workout was a hectic one of setting up a new Wi-Fi system and other tech hassles. That all kept me from doing my morning workout. That was probably for the best, as I was supposed to do Jump Squats and Calf Raises, which probably would have aggravated my big toe. As it was, it felt okay by the time of this, my afternoon workout.

I did not notice the toe at all during Squats with Wraps. But then it bothered me a bit during warmups for Pause Squats and more so during the work sets. But it was not near bad enough to cause me to stop the workout. It bothered me a bit afterwards, but it did not affect my sleep. And it feels okay today (Tuesday).

That said; this workout went very well and as planned. I am still trying to dial in my form on Squats with Wraps, after not doing them for several months. I was all over the place on the first set and the first rep of the second set, but I got it just right on the final two reps of that set and on the single. That made those reps feel very good. Pause Squats also went well and felt good.

Finally, part of the tech hassles was problems ordering a new PC, but I finally got it ordered. It is supposed to arrive on Thursday. That is why I am posting this workout early rather than the whole training week at the end of the week, as I will be offline this weekend and probably through next week, as I set up the PC.

Video

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Benches

Wednesday – 1/9/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

3 Count Pause Benches: [45/13, 65/11, 80/9, 3-Count: 95/7, 110/5, Gear: 125/3] (5, 3, 1) 140/4*, 145/3, 152/1

Close Grip Benches: [65/9, 85/7, 105/5, Gear: 120/3] (5, 3, 1) 132/4*, 137/3, 145/1

WG Super Curl Bar Rows: [45/9, 60/7, 80/5, add wrist wraps: 95/3] (6-7, 4-5, 2-3) 105/7^, 110/5^, 115/3^

Stretching: ~5 minutes

Workout time: 1:36

This workout went almost identically with last week’s workout. I started too heavy on both Bench sets, missing a rep. Then I dropped my planned weights for the next two sets, with the triple being very hard but the single with a bit of strength to spare. But Rows then went well. What that means is, my extra day off on Sunday, skipping my BA workout, neither helped nor hurt my Bench training.

Video

Excuse my butt on the first recorded set of Rows, but I forgot I was recording and positioned myself the wrong way.

Music: Pandora – Christian Metalcore

______________________________

Deadlifts

Thursday – 1/10/19

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 135/9, 195/7, 250/5, Gear: 300/3] (5, 3, 1) 325/5, 342/3, 360/1

Sumo 1-1/2” Deficit Deadlifts: [--/15, 135/9, 185/7, 235/5, Gear: 280/3] (5, 3, 1) 305/5, 322/3, 340/1

Stretching: ~5 minutes

Workout time: 1:33

Warmups did not feel good for both exercises, so I dropped my planned weights by five pounds for the work sets. And with that change, this workout went well. But it should be noted, I pulled ten pounds more last week on all three sets of Sumo Deadlifts than I did here for Conv Deadlifts. That amount of difference has long been the case and is continuing. That has me rethinking my plan of training Sumo and Conv Deadlifts equally, as discussed in my Training Plan article.

Video

Music: Pandora – Secular Modern Heavy Metal

 

Morning Workouts

Day 1

Sunday – 1/6/18

Skipped. Extra off day.

 

Day 2

Monday – 1/7/18

Skipped. Setting up new Wi-Fi.

Day 3

Wednesday - 1/9/18

Speed Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 55/9, 65/7] (4 x 8-9, 6-7, 4-5, 2-3) 75/9^, 80/7^, 85/5^, 90/3^

SCB MG Reverse Curls: [47/9] (3 x 11-12, 9-10, 7-8) 57.5/11, 60/9, 62.5/7

Workout Time: 0:35

It felt a bit weird doing this workout, like it had bene a long time since I had done a morning workout. And it had been-almost a week.

 

Day 4

Thursday – 1/10/18

Speed Conv 1-1/2” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (9, 7, 5, 3) 135/9^, 140/7^, 145/5^, 147/3!

Dip Bar Twisting Leg Raises (alternate legs): [--/11] (15-20, 10-15) 4s/15, 5s/10

Workout Time: 0:30



 

Rotation II

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.



These workout logs are continued at: 2018-19 Trinity Powerlifting Training Plan: Rotations III [and IV] of III [or IV].


2018-19 Trinity Powerlifting Training Plan: Rotations I & II of III. Copyright 2018-19 by Gary F. Zeolla.

Powerlifting and Strength Training
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