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Two by Two by Two Powerlifting Training Strategy: Summary

By Gary F. Zeolla

      For background to this Summary, see Two by Two by Two Powerlifting Training Strategy: Overview. Here, I am presenting all of my exercises for all of my workouts in this Training Strategy.

 

Notes:

      All bench exercises done with a 1-count pause at the chest and a medium grip, unless otherwise indicated.

      Unless otherwise indicated, the deficit for deadlifts is 2” (3 boards). The “extra low” depth for squats is 1-1/2” (2 boards) lower than my normal, legal depth. I hit each depth exactly due to using my extra low foam squat box.

      The height of the blocks for Block Pulls is 2” (3 boards) or 4” (6 boards).

      Unless otherwise indicated, all Squat exercises are done with a belt, wrist wraps, and double-ply knee sleeves; all Bench exercises with a belt and wrist wraps; and all Deadlift exercises with a belt, wrist bands, and single-ply knee sleeves.

      The links are to where the piece of gym equipment can be purchased from Amazon.

 

Abbreviations:

amrap = as many reps as possible

CG = Close Grip

MG = Medium Grip (my regular grip)

WG = Wide Grip

BB = Barbell (usually my Heavy Duty Power Bar)

CB = Curl Bar

SCB = Super Curl Bar (different grip angles than a regular curl bar)

DB = Dumbbell

RB = Reverse Bands

RC = Rotator Cuff

TPB = Texas Power Bar

OR = Could use either exercise

[…] = Not sure if will use variation

= The option I am currently planning on using.

 

Powerlifting Workouts

 

Basic Design of Workouts:

Bench Assistance: Declines Benches, Overhead Presses, Rows (overhand, to the chest).

Squats: Two Major Squat Exercises.

Benches: Two Major Bench Exercises, Rows (underhand, to the stomach).

Deadlifts: Two Major Deadlifts Exercises.

 

Bench Assistance (BA):

Off-Season with Declines and Presses:

Off-Season Routine #1:

Week A: DB Decline Benches (arms together), DB Standing Presses (arms together), WG BB Rows.

Week B: WG Decline Benches, DB Seated Presses (alternate arms), One-Arm DB Rows (overhand).

Off-Season Routine #2:

Week A: DB Decline Benches (alternating arms), WG Standing Presses, CG Cambered Bar Rows.

Week B: One Chain Decline Benches, CG Seated Presses, Two-Arm DB Rows (overhand).

Off-Season with Inclines and Dips:

Off-Season Routine #1:

Week A: WG Incline Benches, Dips (on bars), One-Arm DB Rows (overhand).

Week B: CG Incline Benches, Dips (on gymnastic rings), WG BB Rows.

Week A: DB Incline Benches (arms together), Dips (on bars), CG Cambered Bar Rows.

Week B: Incline Benches, Dips (on gymnastic rings), Two-Arm DB Rows (overhand).

In-Season with Declines and Presses:

In-Season Routine #1:

Week A: Cambered Bar Decline Benches, MG Standing Presses, WG Cambered Bar Rows.

Week B: Decline Benches, WG Seated Presses, MG BB Rows.

In-Season Routine #2:

Week A: 3-Count Pause Decline Benches, CG Standing Presses, MG Cambered Bar Rows.

Week B: CG Decline Benches, MG Seated Presses, CG BB Rows.

 

Squats:

For Sleeves Throughout and Sleeves Then Wraps in the In-Season:

Off-Season Routine #1:

Week A: Extra Low Squats, Partial Squats.

Week B: 3-Count Pause Squats, Extra Low Sting Ray (front, close stance) Squats.

Off-Season Routine #2:

Week A: [Full Range] Low Squats, Sting Ray (front, close stance) Squats.

Week B: 1-Count Pause Squats, Bench Squats.

For Sleeves Throughout:

In-Season Routine #1:

Week A: Squats with Sleeves, Extra Low Manta Ray (high bar, close stance) Squats.

Week B: One-Count Pause Squats; Extra Low RB (#4, average bands) Squats.

Peaking Workout: Squats with Sleeves.

Contest: Squats with Sleeves.

For Sleeves Then Wraps:

In-Season Routine #1:

Week A: Squats with Sleeves, Two Chain Squats.

Week B: Extra Low RB (#4, average bands) Squats, Manta Ray (high bar, close stance) Squats or Extra Low Close Stance Squats (without Manta Ray, aka, Olympic Squats).

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

 In-Season Routine #2:

Week A: Squats with Sleeves, [Extra Low] RB (#4, average bands) Squats.

Week B: [Extra Low] Two Chain Squats, Extra Low Manta Ray (high bar, close stance) Squats.

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

In-Season Routine #2:

Week A: Squats with Sleeves, Extra Low Close Stance Squats (without Manta Ray).

Week B: One-Count Pause Squats; Two Chain Squats.

Peaking Workout: Squats with Sleeves.

Contest: Squats with Sleeves.

For Wraps Throughout in the In-Season:

Off-Season Routine #1:

Week A: Squats with Sleeves, Extra Low Sting Ray (front, close stance) Squats.

Week B: 3-Count Pause Squats, Partial Squats.

Off-Season Routine #2:

Week A: Squats with Sleeves, Sting Ray (front, close stance) Squats.

Week B: Extra Low Squats, Bench Squats.

For Wraps Throughout:

In-Season Routine #1:

Week A: Squats with Wraps (2.5/ 3.0 meter), One-Count Pause Squats or Raw Squats Backoff Set (1 x 7-8, belt only).

Week B: Extra Low RB (#4, average bands) Squats, Manta Ray (high bar, close stance) Squats.

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

In-Season Routine #2:

Week A: Squats with Wraps (2.5/ 3.0 meter), One-Count Pause Squats or Raw Squats Backoff Set (1 x 7-8, belt only).

Week B: Two Chain Squats, Extra Low Manta Ray (high bar, close stance) Squats.

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

 

Benches:

Off-Season Routine #1:

Week A: Cambered Bar Benches (not Dead Stop), DB Benches (alternate arms), One-Arm DB Rows (underhand).

Week B: DB Benches (arms together), 2-Count Pause Band Benches, WG SCB Rows.

Off-Season Routine #2:

Week A: Dead Stop One Chain Cambered Bar Benches, Dead Stop CG Cambered Bar Benches or Push-ups, One-Arm DB Rows (parallel grip).

Week B: 3-Count Pause DB Benches (arms together), Rack Benches, CG CB Rows.

In-Season Routine #1:

Week A: Benches, CG Benches, MG CB Rows.

Week B: 3-Count Pause Benches, 2-Count Pause RB (#2, monster-minis) Benches, CG SCB Rows.

In-Season Routine #2:

Week A: Benches, WG Benches, MG SCB Rows.

Week B: Dead Stop Cambered Bar Benches, 2-Count Pause One Chain Benches, WG CB Rows.

 

Deadlifts:

For Focusing on Conv in Off-Season and Sumo in In-Season:

Off-Season Routine #1:

Week A: Conv Deadlifts, Sumo 3” Deficit RB (#4, average bands) Deadlifts.

Week B: Conv 2” Deficit Two Chain Deadlifts, Sumo 2” Deficit SLDLs or Conv [2” Deficit] SLDLs.

Off-Season Routine #2:

Week A: Conv Deadlifts, Sumo 2” Deficit RB (#3, light bands) Deadlifts *or Sumo 2” Deficit Two Chain Deadlifts.

Week B: Conv 2” Deficit Deadlifts, Conv Block Pulls.

In-Season Routine #1:

Week A: Sumo Deadlifts, Conv Snatch Grip Deadlifts.

Week B: Sumo 2” Deficit Deadlifts, Sumo Block Pulls.

In-Season Routine #2:

Week A: Sumo Deadlifts, Conv 3” Deficit RB (#4, average bands) or Conv 2” Deficit RB (#3, light bands) Deadlifts.

Week B: Sumo 2” Deficit Two Chain Deadlifts, Sumo Snatch Grip Deadlifts or Sumo 2” Deficit SLDLs.

For Training Conv and Sumo Evenly:

Off-Season Routine #1:

Week A: Sumo Snatch Grip Deadlifts, Conv 3” Deficit RB (#4, average bands) Deadlifts.

Week B: Conv 2” Deficit Two Chain Deadlifts, Sumo 2” Deficit SLDLs.

Off-Season Routine #2:

Week A: Sumo 2” Deficit Two Chain Deadlifts, Conv [2” Deficit] SLDLs.

Week B: Conv Snatch Grip Deadlifts, Sumo 3” Deficit RB (#4, average bands) Deadlifts.

In-Season Routine #1:

Week A: Sumo Deadlifts, Conv 2” Deficit Deadlifts.

Week B: Conv Deadlifts, Sumo 2” Deficit Two Chain Deadlifts.

In-Season Routine #2:

Week A: Sumo Deadlifts, Conv 2” Deficit Two Chain Deadlifts.

Week B: Conv Deadlifts, Sumo 2” Deficit Deadlifts.

 

Exercises Not Used:

Bench Assistance (BA):
DB Decline Benches (alternating arms), One Chain Decline Benches, CG Seated Presses, WG Standing Presses, Inclines (CG, WG, 3-Count)
OR Inclines (all variations), Dips (on bars and on gymnastic rings).
Two-Arm DB Rows (overhand)?

Squats:
[Full Range] Low Squats, Dead Stop Squats, Box Squats, Zercher Squats.

Benches:
Board Benches, Floor Presses, CG Dead Stop Cambered Bar Benches or Push-ups, Two-Arm Dumbbell Rows (underhand).

Deadlifts:
Conv and Sumo Rack Pulls.

  

Cardio/Speed & Isolation Exercises (CSIE) Workouts

 

Off-Season Routine #1:

Week A:

Day 1: Heavy Bag, DB Curls (alternate arms), RC: Sitting, front.

Day 2: Step-ups, Bodyweight Calves (one leg at a time) (2 x amrap), Bicycle Abs (2 x amrap).

Day 3: Heavy Bag, Laterals: Front (alternate arms), Wrist Roller (underhand).

Day 4: Jump Rope, Leg Curls (legs together), Twisting Leg Raises (2 x amrap).

Week B:

Day 1: Heavy Bag, MG SCB Preacher Curls, RC: Lying on Side.

Day 2: Step-ups, Rocking Bodyweight Calves (legs together) (2 x amrap), Crunch-Side-Bend Combo.

Day 3: Heavy Bag, Laterals: Bent-Over (arms together), Wrist Roller (overhand).

Day 4: Jump Rope, Leg Raises (2 x amrap), Lying Adductor.

 

Off-Season Routine #2:

Week A:

Day 1: Heavy Bag, DB Curls (arms together) or Hammer Curls, RC: Lying, up.

Day 2: Step-ups, Bodyweight Calves (legs together) (2 x amrap), Twisting Sit-ups (2 x amrap).

Day 3: Heavy Bag, Laterals: Front (one arm at a time), Plate Holds.

Day 4: Jump Rope, Hyperextension (2 x amrap), Twisting Hanging Leg Raises (2 x amrap).

Week B:

Day 1: Heavy Bag, MG CB Preacher Curls, RC: Lying, down.

Day 2: Step-ups, Rocking Bodyweight Calves (one leg at a time) (2 x amrap), Decline Crunch-Side-Bend Combo.

Day 3: Heavy Bag, Laterals: Bent-Over (one arm at a time), Plate Holds.

Day 4: Jump Rope, Hanging Leg Raises (2 x amrap), Lying Abductor.

 

In-Season Routines:

Basic Design of Workouts:

Day 1: Speed Rows, Curls, Rotator Cuff, Hand Gripper.

Day 2: Speed Squats, Calves, Upper Abs.

Day 3: Speed Benches, Reverse Curls, Rotator Cuff.

Day 4: Speed Deadlifts, Leg Curls, Adductors/ Abductors or Lower Abs.

 

Day 1 (on BA day):

Routine #1:

Week A: Speed WG Cambered Bar Rows, MG SCB Curls, RC: Shoulder Horn (arms together), Hand Gripper (holds + reps).

Week B: Speed MG BB Rows, CG CB Curls, RC: Lying, in and out, Hand Gripper (holds).

Routine #2:

Week A: Speed MG Cambered Bar Rows, MG CB Curls, RC: Shoulder Horn (alternate arms), Hand Gripper (holds + reps).

Week B: Speed CG BB Rows, CG SCB Curls, RC: Lying, up and down, Hand Gripper (reps)

 

Day 2 (on Squats day):

Routine #1:

Week A: Jump Squats, Standing Rocking BB Calves, Abs: Crunches.

Week B: Speed Extra Low RB Squats, Standing DB Calves, Abs: Decline Sit-ups.

Routine #2:

Week A: Jump Squats, Standing BB Calves, Abs: Sit-ups.

Week B: Speed Two Chain Squats, Standing Rocking DB Calves, Abs: Decline Crunches.

 

Day 3: (on Benches day):

Routine #1:

Week A: Speed Benches, Laterals: Front (arms together), MG CB Reverse Curls.

Week B: Speed RB (#2, monster-minis) Benches, Laterals: Side (arms together), CG SCB Reverse Curls.

Routine #2:

Week A: Speed Benches, Laterals: Front (arms together), MG SCB Reverse Curls.

Week B: Speed One Chain Benches, Laterals: Side (one arm at a time), BB Reverse Curls.

 

Day 4 (on Deadlifts day):

Routine #1:

Week A: Jump Deadlifts, Lying Leg Curls (alternate legs), Twisting Dip Bar Leg Raises (legs together).

Week B: Speed Sumo 2-1/4” Deficit Deadlifts, Adductors/ Abductors (alternate legs), Standing Leg Curls (one leg at a time).

Routine #2:

Week A: Jump Deadlifts, Lying Leg Curls (one leg at a time), Twisting Dip Bar Leg Raises (alternate legs).

Week B: Speed Sumo One Chain 3” Deficit Deadlifts, Adductors/ Abductors (one leg at a time), Standing Leg Curls (alternate legs).

 

Additional Possible Exercises:

Speed Pushups, Speed Squats, Speed Sumo Deadlifts, various other powerlift variations done in a speed fashion, Crunch-Reverse Crunch Combo, CG CB Reverse Curls. 


Two by Two by Two Powerlifting Training Strategy: Summary. Copyright 2018 by Gary F. Zeolla.

The above article was posted on this site January 19, 2018.
It was last updated February 22, 2018.

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