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Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 6-10 of 10

by Gary F. Zeolla


These workout logs are continued from: Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 1-5 of 10.


Stats:
Age: 56.
Height: 5”1”.
Bodyweight:
~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, in June 2018, 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).

For details on this training plan, see Two by Two by Two Powerlifting Training Strategy: Overview and Two by Two by Two Powerlifting Training Strategy: Summary..

See also: Cardio/ Speed and Isolation Exercises Workouts for Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 6-10 of 10.


Week 6/ Week B

Bodyweight: 121.0 pounds.

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Bench Assistance

Sunday – 2/11/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Cambered Bar, Heavy Duty Power Bar.

Wide Grip Decline Benches: [MG: 45/15, WG: 55/11, 80/9, 105/7, 122/5] (7-8, 5-6, 3-4) add gear: 137/8, 145/5*, 152/3*

DB Seated Presses (alternate arms): [12s/9, 20s/7, 27s/5] (7-8, 5-6, 3-4) add gear: 30s/8, 32.5s/6, 35s/4

One-Arm Dumbbell Rows: [35/9, 47/7, 57/5] (7-8, 5-6, 3-4) 65/8, 67.5/6, 70/4

Stretching: ~5 minutes

Workout time: 1:34

I wanted 6 and 4 reps on the final two sets of Wide Grip Decline Benches, but 5, 3 is within my planned rep ranges. But it does look like I will have a hard time making progress on them. But no matter, as I was already thinking of changing my Off-Season BA exercises next time. More on that later. But here, the rest of the workout went as planned.

Video

Music: Pandora – Petra Radio

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Squats

Monday – 2/12/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

3-Count Pause Squats: [--/13, 65/11, 135/9, 3-Count: 165/7, add belt: 190/5] (7-8, 5-6, 3-4) add sleeves and wrist wraps: 215/8, 227/6, 240/4

Extra Low Sting Ray (front, close stance) Squats: [55/9, 90/7, add belt: 120/5] (7-8, 5-6, 3-4) add sleeves and wrist wraps: 140/8, 147/6, 155/4

Stretching: ~5 minutes

Workout time: 1:35

A good workout.

Video

Music: Pandora – Christian Classic Rock

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Benches

Wednesday – 2/14/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Dumbbell Bars, Heavy Duty Power Bar, Super Curl Bar.

Dumbbell Benches (arms together): [20s/15, 27s/11, 35s/9, 42s/7, 50s/5] (7-8, 5-6, 3-4) add gear: 55s/8, 57s/6, 60s/4

2-count Pause Band Benches (#1, Mini-bands): [45/9, 55/7, 65/5] (7-8, 5-6, 3-4) add gear: 72/7, 77/5, 82/4

WG Super Curl Bar Rows: [55/9, 70/7, 85/5] (7-8, 5-6, 3-4) 97/8, 102/6, 107/4

Stretching: ~5 minutes

Workout time: 1:44

Another good workout.

Video

Music: Pandora – Christian Classic Rock

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Deadlifts

Thursday – 2/15/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv 2-1/4” Deficit Two Chain Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, add belt: 275/5] (7-8, 5-6, 3-4) add sleeves and wrist bands: 315/8, 330/6, 347/4

Sumo 2-1/4” Deficit Still Leg Deadlifts: [135/9, 170/7, add belt: 185/5] (7-8, 5-6, 3-4) add sleeves and wrist bands: 225/8, 237/6, 250/4

Stretching: ~5 minutes

Workout time: 1:36

Yet another good workout and training week in the books.

Video

Music: Pandora – Christian Classic Rock


Planned Extra Day Off/ Visist

Sunday – 2/18/18

This was a planned extra day off. Usually I take such after every four weeks, but it has now been over seven weeks since I took an extra day off, but that was when I took most of the week after Christmas off. Then I went longer than usual, as my first three weeks of training after that break were not hard workouts. First, there were my four *Experimental Workouts. Then the first two weeks of my new routine were backoff workouts, so I have only been training hard for four weeks.

I now have two weeks left in my Off-Season. Those will be very hard workouts. But then I will start my In-Season, which will start with two weeks of backoff workouts. As such, God-willing, I will probably go six weeks before taking another extra day off, which will work out nicely, as that will be Easter Sunday. Of course, that is assuming all goes as planned.

I took the opportunity of my extra day off to go and visit my nephew Jonathan and his family. This was the first time I saw his new house and my newest great-niece. He has a really nice and large house, with a spacious backyard for the kids to play in, and a good-looking family. His wife’s name is Victoria, and the kids are Aaron and Hannah, good Biblical names. Below are a couple of pics. Click any picture for a larger image.

 


Week 7/ Week A

Bodyweight: 121.0 pounds.

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Bench Assistance

Monday – 2/19/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

DB Decline Benches (arms together): [20s/15, 30s/11, 40s/9, 47s/7, 55s/5] (7-8, 5-6, 3-4) add gear: 60s/8, 62s/6, 65s/4

DB Standing Presses (arms together): [12.5s/9, 20s/7, 27.5s/5] (7-8, 5-6, 3-4) add gear: 30s/8, 31.5s/6, 32.5s/4

Wide Grip Barbell Rows: [45/9, 60/7, 75/5] (7-8, 5-6, 3-4) 85/8, 90/6, add wrist wraps: 95/4

Stretching: ~5 minutes

Workout time: 1:36

A very good workout. My wrists started to bother me after my second work set of rows, so I put my wrist wraps back on. I probably should wear them from now on for all of my work sets.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Squats

Wednesday – 2/21/18

Gear: Crain: power belt, Genesis wrist wraps, 2.5-meter knee wraps.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 135/9, 175/7, add belt: 207/5] (7-8, 5-6, 3-4) add wrist wraps, sleeves: 237/8!, 250/6!, 262/3*

Partial Squats: [165/9, 205/7, add belt: 240/5] (7-8, 5-6, 3-4) add wrist wraps, sleeves: 275/8^, 290/6^, 305/3*

Stretching: ~5 minutes

Workout time: 1:35

The night before this workout was uncharacteristically warm for Pittsburgh in mid-February. As a result, I barely slept a wink. It was just too warm. Usually, I have night or two like that in the spring, before I break down and turn on the A/C for the first time, but I wasn’t about to turn it on in mid-February!

But thank God I was able to take a good nap right before this workout, so I felt okay for it, but not great. As a result, the sleeplessness caught up to my on the final set of both exercises, so I didn’t even try the planned fourth rep for each. That was a shame, as I would have set or tied a 50s PR on those set as well.

Video

Music: Pandora – Christian Modern Hard Rock 1

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Benches

Thursday – 2/22/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Cambered Bar Power Bar, Dumbbell.

Cambered Bar Benches: [35/13, 55/11, 75/9, 95/7, 107/5] (7-8, 5-6, 3-4) add gear: 122/7, 127/5, 132/3

Dumbbell Benches (alternate arms): [30s/9, 37s/7, 45s/5] (7-8, 5-6, 3-4) add gear: 50s/8, 52.5s/6, 55s/4

DB Underhand One-Arm Rows: [35/9, 47/7, 57/5] (7-8, 5-6, 3-4) 65/8!, 67/6!, 70/4!

Stretching: ~5 minutes

Workout time: 1:35

Cambered Bar Benches is another exercise I will be hard to make progress on, as they are very tough. Hence why I only did my lower reps in my rep ranges on them. I didn’t and probably won’t set 50 PRs on them this time as the last time I did them, it was without a pause. I also won’t set 50s PRs on Dumbbell Benches, as the last time I did them I did them first in my routine. But the marks I end up with this time will be my new PRs for the lifts in these fashions to go after next time.

However, I am progressing on DB Rows and hit 50s PRs on them, enabling me to put three 10s on each side of my 10-pound dumbbell bars the first time this decade.

Video

Music: Pandora – Christian Modern Hard Rock 1

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Deadlifts

Sunday – 2/25/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/11, 135/9, 205/7, add belt: 275/5] (7-8, 5-6, 3-4) add sleeves and wrist bands: 315/8, 330/5, 345/3

Sumo 3” Deficit Reverse Band (average, #4) Deadlifts: [175/9, 230/7, add belt: 285/5] (7-8, 5-6, 3-4) add sleeves and wrist bands: 325/8!, 342/6!, 360/4!

Stretching: ~5 minutes

Workout time: 1:50

I felt “off” for this workout, starting with my warmups. That could have been due to taking an extra day off last Sunday, which made this the first time I deadlifted in ten days. Or it could have been due to doing some heavy cleaning on Friday, namely, the entire basement, including my workout area. But despite that, the workout went well, though I wanted 6 and 4 reps on the second and third sets of Conv Deadlifts.

Video

Music: Pandora – Christian White Metal 1


Week 8/ Week B

With only three weeks left in my Off-Season, I will be aiming for the lower reps in my rep ranges for most exercises, which is to say, 7, 5, 3 reps rather than the 8, 6, 4 reps I have been aiming for. In that way, the transition will be more gradual to the even lower reps of 5-6, 3-4, 1-2 for my In-Season.

______________________________

Bodyweight: 121.6 pounds.

______________________________

Bench Assistance

Monday – 2/26/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Dumbbell bars, Heavy Duty Power Bar.

Wide Grip Decline Benches: [MG: 45/15, WG: 55/11, 80/9, 105/7, 125/5] (7-8, 5-6, 3-4) add gear: 140/7, 147/5, 155/3

DB Seated Presses (alternate arms): [15s/9, 22s/7, 30s/5] (7-8, 5-6, 3-4) add gear: 24s/7!, 36.5s/5!, 39s/3!

One-Arm Dumbbell Rows: [35/9, 50/7, 62/5] (7-8, 5-6, 3-4) 70/7!, 72/5!, 75/3!

Stretching: ~5 minutes

Workout time: 1:38

An excellent workout. It felt so good doing somewhat lower reps.

Video

Music: Pandora – Christian White Metal 2

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Squats

Wednesday – 2/28/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

3-Count Pause Squats: [--/15, 65/11, 135/9, 3-Count: 170/7, add belt: 185/5] (7-8, 5-6, 3-4) add sleeves and wrist wraps: 230/7, 242/5, 255/3

Extra Low Sting Ray (front, close stance) Squats: [65/9, 100/7, add belt: 130/5] (7-8, 5-6, 3-4) add sleeves and wrist wraps: 145/7, 152/5, 160/3

Stretching: ~5 minutes

Workout time: 1:35

Another excellent workout.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Benches

Thursday – 3/1/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar

Dumbbell Benches: [20s/15, 27s/11, 35s/9, 42s/7, 50s/5] (7-8, 5-6, 3-4) add gear: 57s/7^, 60s/5^, 62s/3^

2-count Pause Band Benches (#1, Mini-bands): [45/9, 55/7, 65/5] (7-8, 5-6, 3-4) add gear: 75/7, 80/5, 87/3

WG Super Curl Bar Rows: [55/9, 75/7, 90/5] (7-8, 5-6, 3-4) add wrist wraps: 102/7!, 107/5!, 112/3!

Stretching: ~5 minutes

Workout time: 1:49

Another excellent workout, except I was running out of gas by rows and dragged through them, possibly because I’ve had a rough week sleep-wise.

Video

Music: Pandora – Christian White Metal 2

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Deadlifts

Sunday – 3/4/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv 2-1/4” Deficit Two Chain Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, add belt: 280/5] (8, 6, 4, 2)  add sleeves and wrist bands: 320/8^, 340/6^, 357/4^, 375/2^

Sumo 2-1/4” Deficit Still Leg Deadlifts: [135/9, 170/7, add belt: 200/5] (8, 6, 4, 2) add sleeves and wrist bands: 230/8!, 242/6!, 255/4!, 267/2!

Stretching: ~5 minutes

Workout time: 1:46

Rather than doing the lower reps in my rep ranges, in this workout, I experimented with doing a fourth set, a double. That had me going even lower in reps, but still not down to a single. I tried doing four sets before, and it didn’t work out. But it felt good here, and I am doing things differently this time. If it works for the rest of my Off-Season, I will do the same for my In-Season and explain my reasoning then.

But here, this workout went well, and I tied or broke 50s PRs on all of my work sets. I was rather tired afterwards, but then, I was tired before I even started due to some problems beforehand. As such, I don’t think that excessive tiredness was due to the two extra sets, as the workout only took ten minutes longer than last time. That’s what I figured the two additional sets would add.

But most importantly, the doubles felt really heavy. For that matter, the triples in the three previous workouts this week felt very heavy. That is was I was afraid of with only dropping to a set of four in my Off-Season, and why I think doing four sets, topping out with a double, might be better for my Off-Season.

Video

Music: Pandora – White Metal 1


Week 9/ Week A

I am late posting this week’s log as I was busy finishing up the first part of my latest writing project: “God’s Sex Plan: Volume One: What the Old Testament Teaches About Human Sexuality”. It is available in a variety of hardcopy and ebook formats. 429 pages in the hardcopy versions. God-willing, Volume Two on the New Testament will be coming soon!

 ______________________________

 Bodyweight: 121.4 pounds.

______________________________

Bench Assistance

Monday – 3/5/18

 Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

DB Decline Benches (arms together): [20s/15, 30s/11, 40s/9, 47s/7, 55s/5] (8, 6, 4, 2) add gear: 61.5s/8, 64s/6, 66.5s/4, 39s/2

DB Standing Presses (arms together): [12.5s/9, 20s/7, 27.5s/5] (8, 6, 4, 2) add gear: 32.s/8, 32.5s/6, 34s/4, 35s/2

Wide Grip Barbell Rows: [50/9, 65/7, 77/5] (7-8, 5-6, 3-4) add wrist wraps: 87/8, 92/6, 97/4

Stretching: ~5 minutes

Workout time: 1:38

This workout went very well. Doing fourth set on the first two exercise only added two minutes to the workout time as compared to last time.  I’m not sure how that happened.

Video

Music: Pandora – Secular Hard Rock

I don’t normally listen to secular rock, but I was playing around with stations on Pandora and created this one for some nostalgia. I remember all of the songs that played despite not listening to such music in many years.

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Squats

Wednesday – 3/7/18

Gear: Crain: power belt, Genesis wrist wraps, 2.5-meter knee wraps.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 135/9, 180/7, add belt: 215/5] (8, 6, 4, 2) add wrist wraps, sleeves: 240/8!, 252/6!, 265/3*^, 275/1*

Partial Squats: [170/9, 210/7, add belt: 245/5] (8, 6, 4, 2) add wrist wraps, sleeves: 280/8!, 295/6!, 310/4!, 325/2!

Stretching: ~5 minutes

Workout time: 1:55*

The last time I did this workout, the first two sets of Extra Low Squats were very hard, and I missed a rep on the third set. Therefore, for this workout, I only went up 2-1/2 pounds on those sets, especially with adding a fourth set. The first two sets were again very tough, and I again only got three reps on the third set. As such, I only went up 10 pounds rather than my planned 12-1/2 pounds for the fourth set, so that I could get my planned double. And I would have gotten it, if I hadn’t gotten very lightheaded coming up on the first rep. For safety’s sake, I thought it best to stop there.

I forgot to mention that the same thing happened on my third set of Extra Low Squats last time, which I why I didn’t try the fourth rep. I have never had this problem before, and it has only happened on Extra Low Squats, but it is disconcerting. But despite the problems, I still set two new 50s PRs and tied another one. But all four sets would have been new PRs if I had gotten all of my planned reps.

But then, I had no such problems on Partial Squats, and they went well and as planned, without missing any reps and with setting all new 50s PRs on all four sets.

However, this workout took 20 minutes longer than last time. Adding two sets should not have added that much time. But I think part of the problem was my mind was on work issues, namely a section I was adding to my current writing project, and that left me a bit distracted, leading to me taking too long between sets. But whatever the case, I was overly tired afterwards, so I am not sure if doing four sets will work or not.

Video

Music: Pandora – Christian White Metal 1

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Benches

Thursday – 3/8/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Cambered Bar Power Bar, Dumbbell.

Cambered Bar Benches: [35/13, 55/11, 75/9, 95/7, 110/5] (8, 6, 4, 2) add gear: 122/8!, 127/5*, 130/4, 135/2

Dumbbell Benches (alternate arms): [30s/9, 40s/7, 47.5s/5] (8, 6, 4, 2) add gear: 51.5s/8, 54s/6, 56.5s/4, 59s/2

DB Underhand One-Arm Rows: [35/9, 47/7, 60/5] (8, 6, 4) 66.5/8!, 69/6!, 71.5/4!

Stretching: ~5 minutes

Workout time: 1:47

The first set of Cambered Bar Benches really took it out of me, causing me to miss a rep on the next set and having to drop my planned weights by 2.5 pounds for the next two sets so as to get my planned reps. Doing eight reps is just very tiring, and I am beginning to wonder if it worth the effort. But then the rest of the workout went as planned, even with the sets of eight done first.

This workout also took a bit longer than I would like, but that was not due to the fourth sets, as it took the same amount of time last time. The problem is due to dogging two dumbbell exercises that use one arm at a time. I will probably rearrange my exercises next time to avoid that.

Video

Music: Pandora – Christian White Metal 1

______________________________

Deadlifts

Sunday – 3/11/17

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/11, 135/9, 215/7, add belt: 285/5] (8, 6, 4, 2) add sleeves and wrist bands: 315/8, 330/6, 345/4, 360/miss x 2

Sumo 3” Deficit Reverse Band (average, #4) Deadlifts: [175/9, 240/7, add belt: 300/5] (8, 6, 4, 2) add sleeves and wrist bands: 335/8!, 352/5!, 365/miss, 380/skip

Stretching: ~5 minutes

Workout time: 1:56

I went to bed an hour earlier than usual “old time,” which was my normal bedtime “new time.” I slept straight through and woke up five minutes before my alarm went off new time. Thus, unlike the rest of the country, I did not lose an hour of sleep due to the idiotic time change. As a result, I felt good for this workout, but it did not go well.

I started out good. The first set of Conv Deadlifts was with strength to spare. The second set was hard, but not quite a full max. The third set, however, was a full max and really took it out of me. Then I didn’t even budge the final set. I even tried a second time, thinking I was not psyched up enough, but it still would not budge.

The first set of RB Deadlifts went well, with again, strength to spare. But the second set was a full max. Then then the third set did not budge. And with that, I called it a day.

There are several possible reasons for this terrible workout and the missed lifts. I will need to think and pray about it and revise my workouts accordingly. I will provide details later, if or when I figure things out.

Video

The video is of my very hard set of four reps of Conv Deadlifts, then my three missed attempts.

Music: Pandora – Christian White Metal 2


Week 10/ Week B

NOT DONE!


These workout logs are continued at:
In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy; Weeks 1-6 of 12.


Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 6-10 of 10. Copyright 2018 by Gary F. Zeolla.

These logs were first posted on this site February 17, 2018.

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