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Updated Workout Summaries

By Gary F. Zeolla

       These workout summaries are adjacent to the article Off-Season Review and Mid-Training Plan Updates. They are an update to Two by Two by Two Powerlifting Training Strategy: Summary.

 

Powerlifting (Afternoon) Workouts

 

Bench Assistance (BA):

Off-Season Routine #1:

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

Week B: WG Decline Benches, DB Seated Presses (arms together), CG BB Rows.

Off-Season Routine #2:

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

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

In-Season Routine #1:

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

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

In-Season Routine #2:

Week A: 3-Count Pause Decline Benches, DB Standing Presses (arms together), MG Cambered Bar Rows.

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

 

Squats:

Off-Season Routine #1:

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

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

Off-Season Routine #2:

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

Week B: Extra Low Squats, Bench Squats.

In-Season Routine #1:

Week A: Squats with Wraps, Squats with Sleeves.

Week B: Extra Low RB (#4, average bands) Squats, Close Stance Squats (no Manta Ray).

In-Season Routine #2:

Week A: Squats with Wraps, Squats with Sleeves.

Week B: Two Chain Squats, Extra Low Close Stance Squats (no Manta Ray).

 

Benches:

Off-Season Routine #1:

Week A: CG Benches, Benches, One-Arm DB Rows (underhand).

Week B: DB Benches (arms together), Rack Benches (with mats, 6” from chest), WG SCB Rows.

Off-Season Routine #2:

Week A: WG Benches, Benches, One-Arm DB Rows (parallel grip).

Week B: Cambered Bar Benches (not Dead Stop), Rack Benches (without mats, 5” from chest), 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, WG CB 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, CG SCB Rows.

 

Deadlifts:

Off-Season Routine #1:

Week A: Conv Deadlifts, Sumo Deadlifts.

Week B: Conv 3” Deficit Two Chain Deadlifts, Sumo 2” Deficit SLDLs.

Off-Season Routine #2:

Week A: Conv Deadlifts, Sumo Snatch Grip Deadlifts.

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

In-Season Routine #1:

Week A: Sumo Deadlifts, Conv Snatch Grip Deadlifts.

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

In-Season Routine #2:

Week A: Sumo Deadlifts, Conv Deadlifts.

Week B: Sumo 3” Deficit Two Chain Deadlifts, Conv [2” Deficit] SLDLs.

 

Exercises Not Used:

Bench Assistance (BA):

One Chain Decline Benches, DB Seated and Standing Presses (alternate arms), Inclines (all variations), Dips (on bars and on rings).

Squats:

One-Count Pause Squats, Low Squats, Full Range Low Squats, Dead Stop Squats, Box Squats, Zercher Squats.

Benches:

DB Benches (alternate arms), 3-Count Pause DB Benches (arms together), Dead Stop One Chain Cambered Bar Benches, Dead Stop CG Cambered Bar Benches, Push-ups, Board Benches, Floor Presses, 3-Count CG Benches, Two-Arm Dumbbell Rows (underhand).

Deadlifts:

Sumo and Conv 3” Deficit RB (#4, average bands) Deadlifts, Sumo and Conv Rack Pulls.

  

Cardio/Speed & Isolation Exercises (Morning) 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, 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, Hand Gripper (holds + reps).

Week B: Speed MG BB Rows, CG CB Curls, Hand Gripper (holds).

Routine #2:

Week A: Speed MG Cambered Bar Rows, MG CB Curls, Hand Gripper (holds + reps).

Week B: *Speed One-Arm DB Rows (overhand), CG SCB Curls, 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, MG CB Reverse Curls, RC: Shoulder Horn (arms together).

Week B: Speed RB (#2, monster-minis) Benches, RC: Lying, in, CG SCB Reverse Curls.

Routine #2:

Week A: Speed Benches, RC: Shoulder Horn (alternate arms), MG SCB Reverse Curls.

Week B: Speed One Chain Benches, RC: Lying, out, 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, Laterals (all variations), Crunch-Reverse Crunch Combo, CG CB Reverse Curls. 

For my initial workouts using this revised plan, see In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy; Weeks 1-6 of 12.

 


Updated Summaries. Copyright 2018 by Gary F. Zeolla.

The above article was posted on this site March 17, 2018.
It was updated April 1, 2018.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

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