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2018 Tetra Powerlifting Training Plan

Rotations I-III of III

by Gary F. Zeolla


These workout logs are continued from: Spring 2018 Trinity Powerlifting Training Plan: Rotations I/ Weeks 1-6.


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).

For details on these workouts, see 2018 Tetra Powerlifting Training Plan Workouts Summary.

See also: CSIE Workouts for 2018 Tetra Powerlifting Training Plan; Rotations I-III of III.


     

Preview

 

      When I began my 2x2x2 Training Plan, I had planned on entering Lexen Xtreme’s RPS “Summer Slam” on June 10, 2018. To prepare for it, I had begun the Off-Season of my 2 x 2 x 2 Plan on January 7, 2018. I switched to the In-Season on March 15. That Off-Season was a disaster in that, when I began my In-Season, the actual powerlifts were way down, so that by the end of May, it was obvious I would not get them back up to even where they were before in time for the June contest. That was in part due to the poorly designed Off-Season and in part due to health setbacks I had been experiencing.

      It was then that I contacted the meet director, and he nicely allowed me to transfer my entry fee from his contest in June to his “Dog Days” on August 18, 2018 in Grover City, Ohio. That will give me almost three more months to train for that contest. For this time period, I will use a modified version of the Tetra Powerlifting Plan I tried last fall to early winter (2017). I should get in three Four-Week Rotations before the contest. I am numbering them Rotations I, II, III.

      However, there are only eleven weeks between March 15 and when my last heavy workout pre-contest will be, so the last rotation will only last three weeks. That is why the actual powerlifts will be done in Week C. I will also do Week C instead of Week A in Rotation III. Thus, my schedule for Rotation III will be Week C, Week B, Week C. That last week will be my Peaking Week.

      I am planning on taking three extra off days on Sundays through the course of this Training Plan. The first time will be four weeks after my last off day, then again after four weeks, then after three weeks. That will leave me a bit over two weeks of training, until I take a break the week of the contest starting on Tuesday. That shorter span for the last time period is good, as it is then I am working the hardest as I prepare for the contest.

      For the first two off days, I will use my new plan of skipping my BA workout on Sunday, doing Squats as normal on Monday, ad only using a Three-Week Rotation for my BA workouts. But for the final extra off day, I will move the BA workout to Monday, so as to move my final workouts into the placements I have work best pre-contest. That means, I should get in nine BA workouts for full three rotations through the course of this training plan, plus a light BA workout on the Monday of the contest.

      However, if I experience any more health setbacks, that could mess up these carefully laid plans and even once again derail my contest plans. If that happens, I will have to contact the meet director once again and see if I can transfer my entry fee to another future contest of his. Fortunately, he hosts five meets a year, so that gives me several options. It also means, if I do enter one of his contests, and it goes well, that will give me more options for contests to enter in the future. The contest site is his gym, which is about 3-1/2 hours from my home, and his contests are sanctioned by the RPS, so they should fit all of my standards for a contest.

      Here’s trusting the LORD this new Tetra Powerlifting Training Plan works well and my health holds up as I prepare for this contest.


Rotation I

 

Week A

 

Bodyweight: 122.4 pounds.

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Bench Assistance

Sunday – 5/27/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Bench: [45/15, 65/11, 85/9, 100/7, 115/5, add gear: 130/3] (6, 4, 2) 145/6, 152/4, 157*/2

MG Seated Presses: [45/9, 57/7, 70/5] Gear: (7, 5, 3) 77/7!, 82/5, 87/3

Close Grip BB Rows: [45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3

I misloaded on the final set of Declines, forgetting to put a 2-1/2 on one side. But other than that mishap, a good workout.

Video

Music: Pandora – Christian Rock Radio

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Squats

Monday – 5/28/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

3-Count Pause Squats: [--/15, 65/10, 135/9, *170/7, 185/5, add gear: 205/3] (6, 4, 2) 230/6, 242/4, 255/2

Olympic (Extra Low, Close Stance) Squats: [--/11, 115/9, 145/5, 170/5, add gear: 195/3] (6, 4, 2) 215/6, 225/4, 235/2

Stretching: ~5 minutes

Workout time: 1:40

 I just did Squats four days ago, but I did them again today so as to get my workouts back into their “proper” order of Bench Assistance (BA), Squats, Benches, Deadlifts, being done on Sundays, Mondays, Wednesdays, Thursdays, respectively.

That said; the Pause Squats felt very good, but the Olympic Squats did not. That is instructive, as I did Squats with Sleeves and Manta Ray (close stance) Squats in the workout four days ago. That tells me Pause Squats are different enough from Squats with Sleeves that I can do them in successive weeks, but I am probably best off having a week in-between Close Stance work.

Video

Music:

Pandora – Secular Modern Hard Rock

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Benches

Wednesday – 5/30/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Dumbbells

3-Count Pause Benches: [regular: 45/13, 65/11, 80/9, 3-count: 95/7, 107/5, add gear: 120/3] (6, 4, 2) 132/6, 137/4, 145/2

CG Benches: [60/9, 85/7, 100/5, add gear: 115/3] (6, 4, 2) 130/6, 135/4, 142/2

WG SCB Rows: [50/9, 65/7, 80/5, add wrist wraps: 95/3] (7, 5, 3) 105/7!, 110/5!/, 115/3!

Stretching: ~5 minutes

Workout time: 1:45

A very good workout, except for taking a bit too long. I think I was daydreaming too much between sets.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Deadlifts

Thursday – 5/31/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit Deadlifts: [--/15, 45/10, 135/9, 180/7, add belt: 225/5, add knee sleeves and wrist bands: 260/3] (6, 4, 2) 290/6, 305/4, 320/2

Conv Deadlifts: [135/9, 185/7, add belt: 235/5, add knee sleeves and wrist bands: 285/3] (6, 4, 2) 315/6, 330/4, 347/2

Stretching: ~5 minutes

Workout time: 1:46

A very good workout, except once again I am having problems with skin tearing off of the palm of my hand. It seems to be more problematic with Conv than Sumo Deadlifts. Pic below. Click for a larger image.

Video

Music:  Pandora – Christian White Metal 1


Week B

Bodyweight: 123.0 pounds.

______________________________

Bench Assistance

Sunday – 6/3/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Close Grip Decline Benches: [45/15, 65/9, 85/7, 105/5, add gear: 122/3] (6, 4, 2) 137/6, 145/4, 152/2

Wide Grip Presses: [45/9, 55/7, 62/5] (6, 4, 2) add gear: 70/8, 77/4^, 82/5^, 87/3^

Medium Grip Barbell Rows: [45/9, 65/7, 85/5] (6, 4, 2) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:28

I started too light on Presses, so I did an extra set. Otherwise, and very good and quick workout.

Video

Music: Pandora – Secular Classic Hard Rock

Feeling nostalgic, I was listening to this station over the weekend and left it on for this workout.

______________________________

Squats

Monday – 6/4/18

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/15, 65/10, 125/9, 160/7, add belt: 190/5, add knee sleeves and wrist wraps: 205/3] (6, 4, 2) 235/6, 247/4, 260/2

Partial Squats: [135/9, 185/7, add belt: 225/5, add knee sleeves and wrist wraps: 255/3,] (6, 4, 2) 275/6, 290/4, 305/2

Stretching: ~5 minutes

Workout time: 1:28

A very good workout.

Video

Music: Pandora – Christian Rap

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Benches

Wednesday – 6/6/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

3 Count Pause One Chain Benches (chains weigh 40 pounds, which is included in the indicated weights):

[regular: 45/13, 65/11, add chains: 85/9, 100/7, 115/5, add gear, pause: 130/3] (6, 4, 2) 145/5*, 150/3*, 155/2

Wide Grip Benches: [65/9, 85/7, 105/5, add gear: 120/3] (6, 4, 2) 135/5*, 140/4, 145/2

Medium Grip Super Curl Bar Rows: [45/9, 65/7, 80/5, 92/3] (7, 5, 3) 102/6*, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:38

I started too heavy on all three lifts, so I missed a few reps. I also forgot about the 3-Count Pause for Chain Benches until the last warmup set, so that threw me off a bit. But still, not a bad workout once I added the pause and adjusted the weights as needed.

Video

Music: Pandora – Christian Modern Hard Radio 2

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Deadlifts

Thursday – 6/7/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Chain Deadlifts: [bwt./15, 45/15, *no deficit: 135/9, chains: 225/7, add belt: 270/5, add wrist bands and knee sleeves: 290*/3] (6, 4, 2) 330/6, deficit: 330/6, 347/4, 365/2

Conv Snatch Grip Deadlifts: [135/9, 175/7, add belt: 215/5, add wrist bands and knee sleeves: 250*/3] (6, 4, 2) 285/6, 300/4, 315/2

Stretching: ~5 minutes

Workout time: 1:55

Several mental miscues during this workout. First, I forgot about using a deficit for the Chain Deadlifts, until after my first work set. I might have realized everything was too easy if I hadn’t also misloaded on my final warmup set. It felt way too easy, but thought that was due to it being ten pounds less than it was supposed to be. But when my first work set was also too easy, that is when it hit me that I had forgotten to put my boards down for the defect. As a result, I had to do an extra work set so as to get in my planned three sets with a deficit.

Then on the SG Deadlifts, I once again misloaded too light on the final warmup set. That made the first work set seem harder than it should have. Then again, the next two sets were very hard as well. That is because the pull off of the floor is really tough with the SG. But that is good, as it makes SG just as if not better than Deficit Deadlifts in helping that regard.

I also misloaded on a couple of other sets. But that was by way of forgetting a five on one side, so I noticed it as soon as I started pulling, had to stop, put on the needed weight, and reset.

The reason for all of these mental miscues was I was distracted by work issues. But despite that, my work sets all went well, so this was a good workout, except for taking too long. But that was due to all of the preceding.

Video

Music: Pandora – Secular Modern Hard Rock


Week C

Bodyweight: 122.2 pounds.

______________________________

Bench Assistance

Sunday – 6/10/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [45/15, 70/9, 95/7, 115/5, add gear: 135/3] (6, 4, 2) 150/6, 157/4, 165/2

Close Grip Seated Presses: [45/6, 60/7, add gear: 70/5] (7, 5, 3) 80/7^, 85/5^, 90/3^

Wide Grip BB Rows: [45/9, 65/7, 82/5] (7, 5, 3) 92/7, 97/5, 102/3

Stretching: ~5 minutes

Workout time: 1:35

A very good workout. It helps when I get a rare, very good night’s sleep.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Squats

Monday – 6/11/18

Gear: Crain: power belt, Genesis wrist wraps, 2.0/2.5/3.0-meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 65/11, 135/9, 170/7, add belt: 205/5, add wraps: 245/3] (6, 4, 2) 265/6, 285/4, 305/--

Manta Ray (close stance) Squats: [1159]

One-Count Pause Squats: [regular: 135/9, 1-count: 160/7, add belt: 175/5, add sleeves: 185/3] (6, 4, 2) 225/6!, 237/4!, 250/2!

Stretching: ~5 minutes

Workout time: 1:54

I figured I’d give using wraps one last shot. For it, I used three different lengths of knee wraps, as indicated above, one for each work set, respectively. In that way, I could compare their effectiveness and difficulty of use. The 2.0-meter wraps were of course the easiest to use. The 2.5-meter wraps were more difficult to wrap, and that set did not feel good at all. Then the 3.0-meter wraps were so oppressive, by the time I got set for the set, my legs were so cramped, I couldn’t bring myself to try the set.

As compared to my last Squat with Sleeves workout, the 2.0-meter wraps added five additional pounds, the 2.5 -meter wraps, 12.5 pounds, and the 3.0-meter wraps would have added 20 pounds if I had tried and completed my planned double. Or, if I had used the 2.5-meter wraps for the final set, I probably would have tried 300/2, and if I got it, that would have been 15 pounds. Bottom line, those numbers simply are not worth the hassle and difficulty of using wraps, especially given that this workout was overly long, and I was overly tired afterwards.

Consequently, I will stick with my APT heavy knee sleeves and forget about using wraps. But it should be noted, I was comparing wraps to sleeves, not wraps to completely raw squats. If it had been the latter, the differences would have been greater. By that I mean, my sleeves seem to add some to the lift, just not much as any length of wraps, especially the longer ones.

Given that Squats with Wraps did not go well, I knew I would want to do Squats with Sleeves in my next workout so as to get focused on them again. But I wasn’t sure what to do for my second exercise here. I started doing Manta Ray Close Stance Squats, but then figured One-Count Pause Squats made more sense to set me up to do Squats with Sleeves next time. But that meant reconfiguring my power rack back and forth, and that further added to my workout time and exhaustion. But despite that, at least the One-Count Pause Squats went well, with all of the work sets being 50s PRs. That probably shows I am much more comfortable wearing sleeves than wraps. Again, that is why I wills tick with them for all of my Squats from now on.

Now that I know what I am doing on Squats, I was able to post my 2018 Tetra Training Plan Workouts Summary.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Benches

Wednesday – 6/13/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/13, 65/9, 85/7, 110/5, add gear: 125/3] (6, 4, 2) 140/6, 147/4, 155/2

3-Count Pause Close Grip Benches: [65/9, 3-count: 80/7, 95/5, add gear: 107/3] (6, 4, 2) 120/6, 127/4, 135/2

Close Grip Super Curl Bar Rows: [50/9, 70/7, 90/5] (7, 5, 3) 100/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:34

This was an excellent workout; the best Benches have felt in months.

Video

Music: Pandora – Secular Classic Heavy Metal

______________________________

Deadlifts

Thursday – 6/14/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 190/7, 245/5, add gear: 300/3] (6, 4, 2) 335/6, 352/4, 370/2

Conv 2-1/4” Deficit Deadlifts: [135/9, 175/7, 210/5, add gear: 245/3] (6, 4, 2) 285/6, 300/4, 315/2

Stretching: ~5 minutes

Workout time: 1:46

As with Benches, thus was an excellent workout and the best Deadlifts have felt all year. It helps that I finally got my training plan figure out. But I must say, I am glad I did not enter the contest I was planning on this past weekend, as I am just now getting my lifts back up to close to where they were before. Here’s praying this trend continues over the next two months as I prepare for new planned next contest on August 18, 2018.

Video

Music: Pandora – Christian White Metal


Sunday – 6/17/18

OFF

This was my planned monthly extra day off. Actually, it had been five weeks since I took a day off, but I stretched it out so that I could take the day off after going to the Pirates game on Saturday with my dad, as I knew I would feel terrible afterwards, which I did. Here’s praying I feel better for my Squat workout tomorrow. For further details, see PNC Park – 6/16/18.


Week D

Forthcoming.


 

Rotation II

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.


Week D

Forthcoming.


Rotation III

 

Week C

Forthcoming.


Week B

Forthcoming.


Week C

(Peaking Week)

Forthcoming.



 

These workout logs are continued at: forthcoming.


2018 Tetra Powerlifting Training Plan; Rotations I-III of III. Copyright 2018 by Gary F. Zeolla.

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