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Spring 2018 Trinity Powerlifting Training Plan

Rotations I to III of III

by Gary F. Zeolla


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


Stats:
Age: 57.
Height: 5”1”.
Bodyweight: ~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, RPS Lexen Xtreme Summer Slam, June 10, 2018, in Columbus, 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 Spring 2018 Trinity Powerlifting Training Plan: Rotations I-III of III.


New Training Plan

    I changed my training plan from my 2x2x2 Plan back to the Trinity Plan I used last summer. I did so in order to do each lift less often, every three weeks rather than every two weeks, thus providing more variety. I will post additional details later.


Rotation I

 

Week A

 

Bodyweight: 121.4 pounds.

______________________________

Bench Assistance

Wednesday – 4/4/17

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Dumbbell bars, Heavy Duty Power Bar.

Decline Benches: [45/15, 65/11, 85/9, 105/7, 125/5] (7, 5, 3) add gear: 145/7, 152/4*, 157/3, 165/1

CG Seated Presses: [45/9, 57/7, 67/5] (7, 5, 3) add gear: 75/7, 80/5, 85/3

MG Barbell Rows: [45/9, 65/7, 80/5] (7, 5, 3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:38

The first set of Declines was very hard, so I should have dropped my planned weights for the next set but did not. Predictably, I only got four rather than my planned five reps on that set. I then dropped my planned weights by 2-1/2 pounds for the next two sets, and they went as planned. But the lack of progress has me rethinking my sets x reps.

Presses and Rows then went well, but I only increased them by 2-1/2 pounds from last time versus a planned 5 pounds for Declines.

Video

Music: Pandora –Secular Classic Rock

I was feeling a bit nostalgic and am getting a bit tired of the same Christian Rock, so I listened to this station for a change.

_____________________________

Squats

Thursday – 4/5/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low RB Squats: [--/13, add bands: 135/11, 175/9, 210/5, add belt: 245/5] (8, 5, 4, 3) add knee sleeves and wrist bands: 275/8, 295/5, 302/4, 310/3

Close Stance Squats (no Manta Ray): [115/9, 140/7, add belt: 170/5, add knee sleeves and wrist bands: 195/3] (6, 5, 4, 3) 215/6, 220/5, 225/4, 230/3

Stretching: ~5 minutes

Workout time: 1:54

I was revamping my sets x reps plan as I was going on in this workout, as what I was doing was not working out. But readjusting my weights on the fly got me behind and added to the workout time. But despite all of that, this was a good workout, and I think my new plan will work much better. I will explain what I am now planning on doing later, after I finish my current writing project.

Video

Music: Pandora – Christian White Metal 1

_____________________________

Benches

Sunday – 4/8/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Super Curl Bar

3 Count Pause Benches: [Regular: 45/15, 65/9, 3-Count: 85/7, 105/5, add gear: 112/3] (6, 5, 4, 3) 125/6, 130/5, 135/4, 137/3

2-Count Pause RB Benches (#2, monster-minis): [Bands: 95/9, 110/7, 125/5, add gear: 140/3] (6, 5, 4, 3) 155/6, 160/5, 162/4, 167/3

CG Super Curl Bar Rows: [50/9, 65/7, 80/5, 90/3] (6, 5, 4) 100/6, 102/5, 105/4

Stretching: ~5 minutes

Workout time: 1:47

By this workout, I had figured out what my new sets x reps plan will be. And good thing, as my old plan was not working, as all of my works sets where I did the same number of reps last time were with the same weight or just a slight increase. But here’s praying my new plan leads to steady increases.

Video

I messed up recording and only recorded the final two sets of my first exercises and the final set of the second.

Music: Pandora – Secular Modern Hard Rock

For a change.

______________________________

Deadlifts

Monday – 4/9/18

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, 45/11, 135/9, 175/7, add belt: 210/5, add wrist bands and knee sleeves: 245/3] (6, 5, 4, 3) 275/6, 282/5, 290/4, 297/3

Conv Deadlifts: [135/9, 180/7, add belt: 225/5, add wrist bands and knee sleeves: 267/6*] (6, 5, 4, 3) 297/6, 305/5, 312/skip, 320/3

Stretching: ~5 minutes

Workout time: 1:45

I started out good on this workout, and the first exercise went well and as planned. But I was really getting tired by the second exercise. It didn’t help that I got confused and did too many reps on my last warmup set, thinking it was my first work set. I thought it felt too easy! Then after my actual second work set, I was really spent and knew two more sets would be too much, so I skipped the third set and jumped to the fourth, so as to get a low rep set in.

This has me rethinking my sets x reps once again.

Video

I recorded the third and fourth sets of Sump Deficit Deadlifts, but since I skipped my planned third set of Conv Deadlifts, I only recorded the final set of it.

Music: Pandora – Christian Modern Hard Rock 1

 


Week B

 Bodyweight: 123.4 pounds.

______________________________

Bench Assistance

Wednesday – 4/11/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Decline Benches: [45/15, 65/11, 85/9, 105/7, 120/5, add gear: 137/3] (5, 3, 1) 152/5, 157/3, 165/1

3-Count Pause Incline Benches: [regular: 45/9, 3-count: 70/7, 90/5] (5, 3, 1) add gear: 100/5, 105/3, 110/1

Wide Grip Barbell Bar Rows: [45/9, 60/7, 70/5, add wrist wraps: 80/3] (6, 4, 2) 45/6, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:50

One reason for switching back to my Trinity Plan was so that I would do each lift less often, every three weeks rather than every two weeks as with my 2x2x2 Plan. But for this workout, I just did Declines last week, so not surprisingly, they did not go well.

Then this was the first time I did Inclines of any sort in quite a while, so I forgot how to set things up for them. Then I remembered the reason I stopped doing them was the setup was too awkward. But I figured out a better way to set things up. But that all added to my workout time. Then I had no idea how much weight to use for using a 3-coounht pause. I initially guessed too heavy but lowered it after the five-rep warmup felt rather heavy, skipping my final planned 3-rep warmup set.

The first set of rows felt heavy, but the next two felt light, so light that I did an extra rep for each. Not sure how that happened.

Video

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Squats

Thursday – 4/12/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 135/9, 165/7, add belt: 195/5, add knee sleeves and wrist bands: 220/3] (5, 3, 1) 245/5, 257/3, 270/1

Partial Squats: [135/9, 185/7, add belt: 225/5, add knee sleeves and wrist bands: 265/3] (5, 3, 1) 295/5, 310/3, 325/1

Stretching: ~5 minutes

Workout time: 1:45

This workout went very well. That is instructive, given that I had not done these exercises in five weeks. Again, that is why I switched to my Trinity Plan, so as to do each lift less often.

Video

Music: Pandora – Christian Modern Hard Rock

______________________________

Benches

Sunday – 4/15/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

Dead Stop Cambered Bar Benches: [35/13, 55/11, 70/9, 85/7, 100/5, add gear: 115/3] (5, 3, 1) 125/5, 132/3, 140/1

Rack Benches: [add gear: 85/9, 105/7, 125/5, add gear: 145/3] (5, 3, 1) 160/5, 167/3, 175/2*

MG Super Curl Bar Rows: [50/9, 65/7, 80/5, add wrist wraps: 90/3] (6, 4, 2) 100/6, 105/4, 110/2

Stretching: ~5 minutes

Workout time: 1:42

I was only planning on doing a single for the final set of Rack Benches, but it felt easy, so I did another rep. But I was really tired afterwards. That was probably due to hitting a hard single then a couple of hard doubles.

Video

I forgot to record any of the sets of rows.

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Deadlifts

Monday - 4/16/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Reverse Band Deadlifts: [--/13, 45/11, add bands: 155/9, 205/7, add belt: 250/5, add rest of gear: 295/3] (5, 3, 1) 315/5, 335/5, 352/3, 370/1

Sumo 4” Block Pulls: [135/9, 185/7, add belt: 235/5, add rest of gear: 285/3] (5, 3, ) 315/5, 330/3, 345/1

Stretching: ~5 minutes

Workout time: 1:50

I started too light on the RB DLs, so I did an extra set. Like most of the “new” exercises this week, I did them during my Off-Season, so it hadn’t been that long since I had done each lift. As such, I could jump into them pretty much where I left off, and that helped in picking my weights for this week’s workouts. But I was doing higher reps then, and I underestimated the difference in weight for the lower reps for the RB DLs of this workout.

I only did Block Pulls in my home gym once before, back during my Experimental Workouts the last week of December. But I’m glad I did them then, as I figured out the how to set them up and what weights to sue here. And they felt good, but I will do them Week A next time. But with doing them here and with the extra set, this workout took a bit too long, and I was really tired afterwards. But the latter could have also been due to hitting two very hard singles. I also have been sleeping more than usual all week. That all has me rethinking my sets x reps.

Video

Music: Pandora – Christian White Metal 1


Week C

Forthcoming.


Rotation II

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.


Rotation III

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.



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

Powerlifting and Strength Training
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