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Tetra Mini-Cycle Powerlifting Training Plan

by Gary F. Zeolla


These workout logs are continued from: 2018 Tetra/ Trinity Powerlifting Training Plan; Rotations I-IV of IV.


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

Next Contest: God-willing, Lexen Xtreme’s RPS “Dog Days” on August 18, 2018 in Grover City, 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).

See also: CSIE Workouts for 2018 Tetra Mini-Cycle Powerlifting Training Plan.


Preview

 

I am revising my sets x reps so as to reduce my workload. With almost never getting a good night’s sleep, I cannot keep up with the same volume. Eventually, my body will break down. This new plan will involve only doing two work sets for most exercises rather than three and only doing one isolation exercise rather than two in the mornings. But who knows? Maybe the reduced volume will do me good, but then maybe not. But I have no choice, so I can do is hope and prayer it works out.

Starting with June 9th Deadlift workout, I have five training weeks left pre-contest. For those five weeks, I am going to try a new plan to peak for the contest. Well actually, it is a very old plan, one I used once, way back in the summer of 2003, between my first and second contests in 21 years. It worked well back then, so I am hoping it does so again.

The plan is called a “Mini-Cycle” as it involves starting with higher reps and dropping to lower reps as the plan progresses. But unlike most periodization cycles that last 8-12 weeks, this one will only last four weeks. The fifth week will then be my Peaking Workouts.

For the Mini-Cycle, I will do a different number of reps each week, dropping by one rep each week, while still using my drop reps approach. That is on the actual powerlifts, which will be done each week. I will then follow up the powerlift with a look-alike lift, a different one each week. Therefore, this is also a “Tetra Plan” in having four distinct Training Weeks. My sets x reps will be as follows:

Week 1: 2 x 6, 4

Week 2: 2 x 5, 3

Week 3: 2 x 4, 2

Week 4: 2 x 3, 1

Peaking Week: 4 x 4, 3, 2, 1

The following look-alike lift in the first four weeks will be done for 2 x 4-5, 2-3. For each Peaking Workout, I will only do the actual powerlift and skip the look-alike lift.

On my BA days, I will do Declines for 2 x 4-5, 2-3, but then Presses and Rows for 2 x 5-6, 3-4. The Rows on Bench days will be the same as on BA day.  However, for my BA workouts, I will use a Trinity Plan, alternating through three different workouts rather than four, since that is what I have been doing.


Week 1

Forthcoming.


Week 2

Forthcoming.


Week 3

Forthcoming.


Week 4

Forthcoming.


Week 5

Forthcoming.


These workout logs are continued at: forthcoming.


2018 Tetra Mini-Cycle Powerlifting Training Plan. Copyright 2018 by Gary F. Zeolla.

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

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