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2018-19 Trinity Powerlifting Training Plan

Rotations III and IV of IV

by Gary F. Zeolla


These workout logs are continued from 2018-19 Trinity Powerlifting Training Plan: Rotations I & II of IV.


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

Next Contest: God-willing, IPA PA States, March 16, 2019 in York, PA.

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).


Rotation III

 

Week A

Bodyweight: 123.2 pounds.

______________________________

OFF

Sunday – 2/3/19

This was my planned monthly extra day off. That worked out well, as it enabled me to watch the Super Bowl.

______________________________

Squats

Monday – 2/4/19

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, 185/7, 230/5, Gear: 275/3] (5, 3, 1) 305/5^, 320/3^, 335/1^

Olympic Squats: [--/11, 115/9, 150/7, 185/5, Gear: 215/3] (5, 3, 1) 240/5^, 252/3!, 265/1!

Stretching: ~5 minutes

Workout time: 1:46

An excellent workout. The weights for the three sets of wo Chain Squats are my goal weights for my attempts at my upcoming contest. That is significant, as I have found the weights I use on Chain Squats are about the same as I can do for Squats with 3.0 meter wraps, which I will be using at the contest. But I still got over a month of training to go, so I will see what happens.

Video

Some technical difficulties on the last set. Not sure why.

Music: Pandora –Secular Classic Heavy Metal

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Benches

Wednesday – 2/6/19

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, 55/11, 75/9, DS: 90/7, 105/5, Add gear: 120/3] (5, 3, 1) 135/4*, 140/2*, 145/1

Rack Benches: [95/9, 115/7, 135/5, Add gear: 150/3] (5, 3, 1) 165/4*, 172/2*, 180/skip

One-Arm DB Rows (underhand): [30/9, 40/7, 47/5, 55/3] (7, 5, 3) 62/7, 65/5, 67/3

Stretching: ~5 minutes

Workout time: 1:25

A terrible workout. The loss of week during this week finally caught up to me. The whole workout, I felt like just lying on my bench and taking a nap. I not sure if skipping my BA contributed or not. But as it was, I did not try the final sets on the first two sets of Cambered Bar Benches, and the first ser of Rack Benches. I tried the third rep on the second set of the latter and got buried. I was so tired and discouraged at that point that I didn’t bother to reset for the third set and just skipped it. Rows, however, went well. But those I forgot to record.

Video

Music: Pandora – Secular Modern Hard Rock.

______________________________

Deadlifts

Thursday – 2/7/19

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, 215/7, 265/5, Gear: 315/3] (5, 3, 1) 345/5, 362/3, 380/1

Conv SLDLs: [--/11, 135/9, 165/7, 195/5, Gear: 220/3] (6, 4, 2) 245/6, 257/4, 270/2

Stretching: ~5 minutes

Workout time: 1:35

I still felt terrible for this workout, but it went okay, with me getting all of my planned reps. I thank the LORD for that. But if I don’t start sleeping at night, that will not be the case for very long, as my body will start breaking down.

Video

Music: Pandora – Christian White Metal 3

 

Morning Workouts

OFF

Sunday – 2/3/19

This was my planned monthly extra day off.

 

Day 2

Monday – 2/4/19

Speed Two Chain Squats: [Regular: --/15, 65/11, Speed, Chains: 135/9, 150/7] (4 x 8-9, 6-7, 4-5, 2-3) 162/9^, 170^/7, 177/5^, 185/3^

Abs: Sit-ups: [10/9] (3 x 11-12, 9-10, 7-8) 17.5/12, 18.75/10, 20/8

Workout Time: 0:37

 

Day 3

Wednesday - 2/6/19

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 55/9, 65/7] (9, 7, 5, 3) 75/9!, 77/7!, 80/5!, 82/3!

Wrist Roller (underhand) [1.25/5] (6, 4, 2) 2.0/6, 2.25/4, 2.5/2

Workout Time: 0:35

 

Day 4

Thursday – 2/7/19

Sumo Jump Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 60/7] (9, 7, 5, 3) 75/9!, 80/7!, 85/5!, 90/3!

Adductors/ Abductors (one leg at a time): [3s/11] (2 x 15-20, 10-15) 6s/15!, 8s/10!

Leg Raises (amrap): 20^, 20^

Workout Time: 0:37

Not getting much height on my jumps for the Jump Deadlifts, so I will repeat these weights next time.


Week B

Bodyweight: 121.2 pounds.

______________________________

Bench Assistance (Week C)

Sunday – 2/10/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar.

CG Decline Benches: [45/15, 65/11, 85/9, 105/7, 120/5, Gear, 135/3] (5, 3, 1) 147/5, 155/3, 162/1

DB Seated Presses: [10s/9, 17s/7, 25s/5, Add gear: 30s/3] (6, 4, 2) 35s/6!, 37.5s/4!, 40s/2

MG BB Bar Rows: [45/9, 60/7, 72/5, 85/3] (7, 5, 3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:35

I got a good rest on Saturday and final a good night’s sleep Saturday night, so I felt much better for this workout than last week. As a result, it went very well.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Squats

Monday – 2/11/19

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Reverse Band Squats (#3, yellow, light bands): [--/13, 65/11, Add bands: 155/9, 195/7, 235/5, Gear: 270/3] (5, 3, 1) 300/5, 315/3, 330/1

Squats with Sleeves: [--/13, 65/11, 135/9, 170/7, 205/5, Gear: 230/3] (5, 3, 1) 250/5, 262/3^, 275/1^

Stretching: ~5 minutes

Workout time: 1:55

Unfortunately, once again, a sleepless night before this workout. But thank God, I was able to take a nap before this workout, so I felt okay for it. And it went very well. I reversed the two exercises, so as to focus more on top end work. I am glad I did, as it felt better doing the Extra Low lift first. But I wasn’t sure if I would go extra low on sleeves or not. I went back and forth on my first couple of warmups and realized it would be too demanding to do two extra low lifts in the same workout. That experimenting added to the workout time.

Video

Music: Pandora – Secular Modern Hard Rock 2

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Benches

Wednesday – 2/13/19

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) 145/5, 152/2*, 157/1

3 Count Pause One-Chain Benches: [Chains: 85/9, 3-Count: 100/7, 115/5, Gear: 130/3] (5, 3, 1) 145/4*, 152/3, 162/1

MG Super Curl Bar Rows: [45/9, 65/7, 85/5, 100/6] (6-7, 4-5, 2-3) 107/6!, 112/4!, 117/2!

Stretching: ~5 minutes

Workout time: 1:36

Still very frustrated with Benches. There’s no doubt now my Bench will be down for my upcoming contest. All I can do is hope for the best, then make some changes to my training for next time.

Video

I only recorded the final set of Chain Benches.

Music: Pandora – Secular Christian Hard Rock 1

______________________________

Deadlifts

Thursday – 2/14/19

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, 255/5, Gear: 315/3] (5, 3, 1) 350/5, 370/2*, 385/miss*

Conv 1” Deficit Deadlifts: [--/15, 135/9, 185/7, 235/5, Gear: 285/3] (5, 3, 1) 315/skip, 332/ skip, 350/ skip

Stretching: ~5 minutes

Workout time: 1:24

Absolutely terrible workout. Sumos started out okay, but the first set really took it out of me. The second rep of the second set was so hard, I didn’t even try the third. Then I couldn’t even budge the final planned single. Then my warmups for the second exercise felt terrible, with the final warmup feeling very heavy, so I stopped the workout there, and didn’t even try my work sets.

I think what is happening is threefold. First, I have been experimenting with my pre-workout snack, and what I ate before this workout did not work out. I felt like it was sitting in my stomach, then as the workout progressed, I began to feel sick in my stomach. Maybe I’ll write an article about this later.

Second, I have not been sleeping well. Though I slept straight through the two nights before this workout, it was not a sound sleep.

Third, two days before this workout, I got a new phone and have really been working to get it all set up. My data and apps restored from the Cloud okay, but I still had lots of user settings to set, which only partially restored. Plus, I’ve been trying out new security apps for my phone, tablet and desktop PC and having troubles syncing everything between the three. Overall, I have been really stressed out lately over tech and other personal issues, and that had me very distracted.

But whatever the case, I will be busy on Friday, but hopefully, I can rest on Saturday, then get back into it on Sunday. But my plans for my contest are a bit messed up now.

Video

Music: Pandora – Christian White Metal 2

 

Morning Workouts

Day 1 (Week C).

Sunday – 2/10/19

Heavy Bag: 12:00 (minutes : seconds)

CG Curl Bar Curls: [42/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 52/12!, 55/10!, 57/8!

Workout Time: 0:31 (hours : minutes)

 

Day 2

Monday – 2/11/19

Speed Squats: [Regular: --/15, 65/11, Speed: 95/9, 115/7] (4 x 8-9, 6-7, 4-5, 2-3) 130/9^, 135/7^, 140/5^, 145/3^

Standing DB Calves: [30/9] (12, 10, 8) 40/12!, 42.5/10!, 45/8!

Workout Time: 0:41

 

Day 3

Wednesday – 2/13/19

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 77/7[ (4 x 8-9, 6-7, 4-5, 2-3) 87/9, 92/7, 97/5, 102/3

Rotator Cuff:  Shoulder Horn (Arms Together): [5.0/11] (2 x 15-16, 13-14) 7.25/16!, 7.5/14!

Hand Gripper, holds (turns/secs): [3.5/9] (3 x 11-12, 9-10, 7-8) 5.5/12!, 6.0/10!, 6.5/8!

Workout Time: 0:34

 

Day 4

Thursday – 2/14/19

Sumo Speed 1-1/2” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 140/7] (4 x 8-9, 6-7, 4-5, 2-3) 155/9!, 162/7!, 170/5!, 177/3!

Lying Leg Curls (alternate legs): [3.5/9] (3 x 11-12, 9-10, 7-8) 5.0/12!, 5.25/10!, 5.5/8!

Workout Time: 0:34


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.



Rotation IV

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.



These workout logs are continued at: Forthcoming.


2018-19 Trinity Powerlifting Training Plan: Rotations III and IV of IV. Copyright 2019 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2018 - Present

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