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In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy

Weeks 1-6 of 12

by Gary F. Zeolla


These workout logs are continued from: Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 6-10 of 10.


Stats:
Age: 57.
Height: 5”1”.
Bodyweight:
~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, RPS Lexen Xtreme Summer Slam, June 10, 2018, in Columbus, Ohio.

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).

For details on this training plan, see Off-Season Review and Mid-Training Plan Updates and Updated Summaries.

See also: Cardio/ Speed and Isolation Exercises Workouts for In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Plan; Weeks 1-6 of 12.


Week 1/ Week A

This log is noted as “Week 1 of 12” but the total weeks count could change as my next contest approaches and adjust my peaking schedule as need be.

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Bodyweight: 121.0 pounds

It was a rough week, so I lost a bit of weight. I also had to take an unplanned extra day off and push back my next workout back a day. With doing so, I thought it best to skip Week 10 of my Off-Season and start my In-Season to be sure I get in all of my planned In-Season training weeks before my next contest. I will post my adjusted training plans and contest plans shortly.
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Bench Assistance

Thursday – 3/15/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bars: Cambered Bar, Heavy Duty Power Bar.

Cambered Bar Decline Bench: [35/15, 55/11, 75/9, 90/7, 105/5] (7, 5, 3, 1) add gear: 120/7, 125/5, 130/3, 135/1

MG Standing Presses: [45/9, 55/7, 62/5] (7, 5, 3) add gear: 70/7, 75/5, 80/3

WG Cambered Bar Rows: [35/9, 50/7, 62/5] (7, 5, 3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:30

A good workout to start my In-Season. Going in, I wasn’t sure if I would do a fourth set on Declines or not, so I recorded the final three sets. That final set felt good and rather easy. I could have gone a bit heavier.

Video

Music: Pandora – Christian Classic Rock

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Squats

Friday – 3/16/18

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: [--/15, 135/9, 165/7, add belt: 205/5] (7, 5, 3, 1) 245/7, 260/5/5, 275/3, 290/1

Squats with Sleeves: (7, 5, 3) belt only: 195/7, add sleeves: 205/5, 215/3

Stretching: ~5 minutes

Workout time: 1:38

For comments on this workout, see under “Squats with Wraps” at Off-Season Review and Mid-Training Plan Updates’

Video

Since I wasn’t exactly sure what I was doing for this workout going in, I recorded all of my work sets, except for the first set of Squats with Wraps.

Music: Pandora – Christian Classic Rock

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Benches

Sunday – 3/18/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/13, 70/9, 90/7, 110/5] (7, 5, 3, 1) add gear: 127/7, 135/5, 142/3, 150/1

Close Grip Benches: [add gear: 65/9, 85/7, 105/5] (7, 5, 3) add gear: 120/7, 125/5, 130/3

MG Curl Bar Rows: [45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:31

I got all of my planned reps, but they were all harder than expected and harder than I wanted for what was supposed to be a backoff workout. That is frustrating, but it probably shows my Off-Season plan on Benches did not work very well. But no matter, as I already revamped my plans for my Off-Season for next time, with Benches being the most changed.

Video

Music: Pandora – Christian Modern Hard Rock 1

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Deadlifts

Monday - 3/19/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [45/15, 135/9, 200/7, add belt: 265/5] (7, 5, 3, 1) 300/7, 315/5, 332/3, 350/1

Conv Snatch Grip Deadlifts: [135/9, 180/7, add belt: 225/5] (7, 5, 3) 255/7, 270/5, 285/3

Stretching: ~5 minutes

Workout time: 1:35

Like Benches, I got all of my planned reps, but they were not harder than expected, except for the single on Sumos. It was very difficult. But that shows my Off-Season plan of going up to a set of four did not work. But I already revamped my plans for my Off-Season for next time, including plans to work up to a single on my first lift of the day and a triple on my second lift.

Video

I inadvertently record all three sets of Snatch Grips.

Music: Pandora – Christian Modern Hard Rock 1


Week 2/ Week B

Bodyweight: 123.4 pounds.

______________________________

Bench Assistance

Wednesday – 3/21/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Decline Benches: [45/13, 70/9, 95/7, 120/5] (7, 5, 3, 1) (7, 5, 3, 1) add gear: 140/7, 147/5, 155/3, 162/1

Close Grip Seated Presses: [45/9, 557, 62/5] (7, 5, 3) add gear: 70/7, 75/5, 80/3

Medium Grip Barbell Rows: [45/9, 60/7, 77/5] (7, 5, 3) 87/7, 92/5, 97/3

(11-12, 9-10, 7-8)

Stretching: ~5 minutes

Workout time: 1:31

Once again, I got all of my planned reps, but they were all harder than expected and harder than I wanted for what was supposed to be a backoff workout. Except for presses, which were rather easy.

Video

I only recorded the final set of rows.

Music: Pandora – Christian Modern Hard Rock 1

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Squats

Thursday – 3/22/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low RB Squats: [--/13, add bands: 135/11, 170/9, 205/7, add belt: 240/5] (7, 5, 3, 1) add knee sleeves and wrist bands: 270/7, 285/5, 300/3, 315/1

Close Stance Squats (no Manta Ray): [115/9, 150/7, add belt: 180/5] (7, 5, 3) add knee sleeves and wrist bands: 205/7, 215/5, 225/3

Stretching: ~5 minutes

Workout time: 1:49

I had a hard time sleeping the night before this workout due to stress, so I was very tired for it. I still got my planned reps. They were hard with being so tired, but still not as hard as my other workouts. That probably means my Squat Off-Season workouts worked better than the rest of my workouts. But the tiredness probably added to my workout time, as I was taking longer than normal rests between sets.

Video

I recorded the top three sets of RB Squats and all three sets of CS Squats, which made for too long of a video. Two sets of each lift will suffice from now on.

Music: Pandora – Christian Modern Hard Rock 1

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Benches

Sunday – 3/25/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

3 Count Pause Benches: [Regular: 45/15, 65/9, 3-Count: 85/7, MC – 105/5] Add gear (7, 5, 3, 1) 122/7, 130/5, 137/3, 145/1

2-count Pause RB Benches (#2, monster-minis): [Bands: 85/9, 110/7, 130/5] (7, 5, 3) 150/7, 157/5, 165/3

CG Super Curl Bar Rows: [45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:41

This workout was the same as my previous Bench workouts: I got all of my planned reps, but they were harder than expected.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Deadlifts

Monday – 3/26/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit Deadlifts: [--/15, 45/10, 135/9, 185/7, add belt: 230/5] (7, 5, 3, 1) add wrist bands and knee sleeves: 260/7, 275/5, 290/3, 305/1

Conv Deadlifts: [135/9, 185/7, add belt: 235/5] (7, 5, 3) add wrist bands and knee sleeves: 285/7, 300/5, 315/3

Stretching: ~5 minutes

Workout time: 1:41

Once again, the sets of seven and five felt good, but the triples and single were very tough.

Video

Music: Pandora – Christian Modern Hard Rock 2


Contest Decision

 

I have decided on my next #powerlifting contest. It will be RPS Lexen Summer Slam, Sunday, June 10, 2018 in Columbus, Ohio. This will be my first RPS contest and my first contest hosted by Lexen Xtreme. But the rules in the RPS are very similar to the IPA, so I shouldn’t have any problems in that regard.

The reason they are similar is the RPS was formed by way of a split from the IPA. I don’t know all of the details there and really do not care to. But it is for that reason that I already hold records in the RPS. They were taken from an IPA contest I entered back in 2007 (see IPA Pennsylvania State Powerlifting Championships - 2007). The meet director for that contest was Gene Rychlak, now president of the RPS. When he formed the RPS, I gather he took lifts from contests he had hosted with the IPA as the initial RPS records.

In any case, I hope to set or break new RPS records at this contest and have other goals for it. But I will hold off on specifics until then. For now, I have already submitted my entry form and made hotel reservations, so I am going. With those plans set, it will give me an incentive not to miss any workouts and to train hard so as to reach my goals for the contest. May the LORD be with me as I prepare for this contest.

If anyone is interested in this contest, details are on the RPS website.


Week 3/ Week A

 

Bodyweight: 121.4 pounds.

______________________________

Bench Assistance

Wednesday – 3/28/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bars: Cambered Bar, Heavy Duty Power Bar.

Cambered Bar Decline Bench: [35/15, 55/11, 75/9, 92/7, 107/5] (7, 5, 3, 1) add gear: 122/7, 130/5, 137/3, 145/1

MG Standing Presses: [45/9, 55/7, 65/5] (7, 5, 3) add gear: 72/7, 77/5, 82/3

WG Cambered Bar Rows: [40/9, 55/7, 67/5] (7, 5, 3) 75/7, 80/5, 85/3

Stretching: ~5 minutes

Workout time: 1:37

A rather easy workout, even with increasing the weights on all of my work sets. I probably started too light, but I will gradually work up.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Squats

Thursday – 3/29/18

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, 135/9, 165/7, add belt: 205/5] (7, 5, 3) 255/7, 270/5, 285/3, 300/1

One-Count Pause Squats: [170/--, 135/9, 155/7, add belt: 175/5] (7, 5, 3) add sleeves: 195/7, 205/5, 215/3

Stretching: ~5 minutes

Workout time: 1:49

Another sleepless night before this workout. Not sure why I couldn’t sleep, but it was quite warm, so that might have been it. But I was able to take a nap, so I felt okay for this workout, and it went very well. I sunk the single on Squats with Wraps a bit more than necessary, as I really hit my foam box. I’d rather go too low than not low enough, but it did make the rep harder than it should have been.

But I still wasn’t sure on my second exercise. I started with 170, but just couldn’t bring myself to squat down, as I knew it would bother my tender adductor. I then dropped to 135 and did a couple of reps in regular fashion and then the rest with a pause, and the latter felt better, so I went with One-Count Pause Squats. But it looks like I will need to do my regular warmups of 9, 7, 5 reps. I was hoping to get by with less, but I need that set with a light weight to get ready for it.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Benches

Saturday – 3/31/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Benches: [45/13, 70/9, 90/7, 110/5] (7, 5, 3, 1) add gear: 130/7, 137/5, 145/3, 152/1

Close Grip Benches: [add gear: 65/9, 87/7, 107/5] (7, 5, 3) add gear: 122/7, 127/5, 132/3

MG Curl Bar Rows: [45/9, 65/7, 85/5] (7, 5, 3) 97/7, 102/5, 107/3

Stretching: ~5 minutes

Workout time: 1:43

I did this workout a day early, so as to have Easter Sunday off, so I could spend it with my family and celebrating the resurrection of my Lord and Savior, Jesus Christ.

That said; I only went up by 2.5 pounds from last time on all of my work sets, and they were all very hard. That is a bit disappointing. I might be overtraining my shoulders, so I dropped the laterals I was doing in the mornings on this day. But whatever the case, that means my bench is way down. But I will continue with this training plan and see what happens.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Deadlifts

Monday – 4/2/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/11, 135/9, 205/7, add belt: 275/5] (7, 5, 3, 1) add wrist bands and knee sleeves: 307/7, 325/5, 342/3, 360/1

Conv Snatch Grip Deadlifts: [135/9, 185/7, add belt: 235/3] (7, 5, 3) add wrist bands and knee sleeves:  265/7, 280/5, 295/3

Stretching: ~5 minutes

Workout time: 1:43

I am glad I did my morning workout Easter morning, as I was really dragging this morning. But then for this workout, I felt off as I was warming up and a bit stiff, and the weights felt really heavy. I’m not sure if that was due to still dragging from my family’s Easter gathering or due to not doing my morning workout. But my work sets went as planned, though they were all tough, especially the single on Sumo Deadlifts.

Video

Music: Pandora – Christian Modern Hard Rock 2


Week 4/ Week B

   I am counting this training week as the first week of my new training plan. See 2018 Trinity Powerlifting Training Plan: Rotations I-III of III.


Week 5/ Week A

Not done.


Week 6/ Week B

Note done.


These workout logs are continued at:
Spring 2018 Trinity Powerlifting Training Plan: Rotations I-III of III.


In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy; Weeks 1-6 of 11. Copyright 2018 by Gary F. Zeolla.

These logs were first posted on this site March 15, 2018.

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