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Spring 2018 Trinity Powerlifting Training Plan

Rotation I/ Final Six Weeks

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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.

For details on these workouts, see Spring 2018 Workouts and Sets x Reps Summaries.


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 Powerlifting Training Plan: Rotation I/ Final Six Weeks.


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.


Trinity Rotation for Rotation 1

 

Week A

 

Bodyweight: 121.4 pounds.

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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.

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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

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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.

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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.

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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

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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

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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

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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

Bodyweight: 123.2 pounds.

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Bench Assistance

Wednesday – 4/18/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Benches: [45/15, 65/11, 85/9, 105/7, 125/5] (7, 5, 3, 1) add gear: 140/7, 147/5, 155/3, 162/1

Medium Grip Seated Presses: [45/9, 557, 65/5] (7, 5, 3) add gear: 72/7, 77/5, 82/3

Close Grip Barbell Rows: [45/9, 60/7, 75/5] (7, 5, 3) 87/7, 92/5, 97/3

(11-12, 9-10, 7-8)

Stretching: ~5 minutes

Workout time: 1:34

For my sets x reps, I am going back to what I stated in my Off-Season Review and Mid-Training Plan Updates, that of doing 4 x 7, 5, 3, 1 for my first lift of the day, then 3 x 7, 5, 3 for the next one or two lifts. That said; this workout went well and as planned.

Video

Music: Pandora – Secular Modern Hard Rock

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Squats

Thursday – 4/19/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 65/11, 135/9, 175/7, add belt: 210/5] (7, 5, 3, 1/ 4 x 5-1) 265/6*, 280/4, 295/2, 305/1

Backoff set (belt and wrist wraps only): (1 x 7-8) 205/8

Stretching: ~5 minutes

Workout time: 1:34

I had problems wrapping on the first set, and it did not feel good at all. My form was also off, so I only got six rather than my planned seven reps. I was exhausted afterwards. It didn’t help that I barely slept at all the night before this workout, and I started feeling it after that set. But I stuck with my planned weights for the next two sets and also got one less rep than I had originally planned for them. I then dropped the planned weight for the last set by five pounds to be sure I go the single.

However, I actually have my planned sets x reps written as 4 x 6-7, 4-5, 2-3, 1, so these reps were still within those ranges. But still, given the sleeplessness and the fact that I hadn’t taken an extra day off in over five weeks, I should have taken this day off and waited until Sunday to do this workout. But as it is, I will take Sunday off then start training again on Monday.

Video

I recorded the top three sets of Squats with Wraps and the backoff set.

Music: Pandora – Christian White Metal 2

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Off Day

Sunday – 4/22/18

Normally, when I take an extra day off, I do the workout I was supposed to do on that day the next workout day. That would be Benches this time. But counting out the weeks until my contest in June, if I do that I will come up short on Deadlift workouts. Therefore, I am going to do Deadlifts on Monday as planned. I will then do the Bench workout I was supposed to do on this day on Wednesday instead of my Bench Assistance workout. At this point, I would rather miss a BA workout rather than a regular powerlift workout.

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Deadlifts

Monday – 4/23/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/11, 135/9, 185/7, 235/4, add belt: 285/2] (7, 5, 3, 1) add wrist bands and knee sleeves: 315/7, 335/5, 352/3, 370/1

Conv Snatch Grip Deadlifts: [135/9, 190/7, add belt: 245/5] (7, 5, 3) add wrist bands and knee sleeves: 270/7, 285/5, 300/3

Stretching: ~5 minutes

Workout time: 1:45

I finally got a couple of good nights of sleep, so I felt good for this workout, and it went very well. However, the single really took it out of me, and I was struggling to do the SG DLs. Singles always seem to get to me, but I need to do singles if I want to be a powerlifter. It didn’t help that my form was off on the single. I am not keeping my butt down enough. Something I really need to work on.

But as it was, I was having trouble concentrating during the SG DLs. That is why, on the final set, you see me in the video pulling on the bar but not budging it. I had to stop, refocus, then try again. I then got my planned three reps.

I was tired after this workout, but not overly so. But due to a couple of problems, I did not sleep well and felt terrible the next day. That is not good, as sleep is needed to recover from a hard workout like this one.

Video

Music: Pandora – Christian White Metal 1

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Benches

Wednesday – 4/25/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

Benches: [Regular: 45/13, 65/11, 85/9, 105/7, 120/5] Add gear (6, 4, 2) 135/6, 142/3*, 150/2

CG Benches: [65/9, 90/7, 110/5] (6, 4, 2) 127/5*, 132/4, 137/2

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

Stretching: ~5 minutes

Workout time: 1:41

With skipping a BA workout and moving Benches to this day, it had been 11 days since I have benched, so I was concerned with how they would go, and it did not go well. Benches did not feel good, while I had a hard time with my form on CGBPs. As a result, I missed a rep on one set of both and dropped my planned weights by 2-1/2 pounds for the second and third sets of CGBPs. Even the Rows felt heavy.

Video

Music: Pandora – Christian Modern Hard Rock 2


Powerlifting Training Updates

After all of my struggles with my sets x reps, I am going back to what I used for quite a while with good success, 3 sets by 5-6, 3-4, 1-2 reps. However, I will mainly be shooting for the top reps for each range, thus 3 x 6, 4, 2. That will have me not doing a heavy single, which really takes it out of me. But it will have me doing a double for every major lift, which is not quite as demanding, physically or physiologically, but still has me handling very heavy weights to prepare me for the heavy singles of my final peaking workouts and at contests.

For the final six weeks of training pre-contest, I will do the actual powerlifts (Week C) every other week, but I will continue with the Trinity Rotation otherwise. That means, my training weeks will be in the order of Weeks A, C, B, C, A, C. But the Weeks for my BA workouts will be as normal, A, B, C, A, B, C.

Also, due to skipping a Bench Assistance workout, my workout rotation will be changed for the duration of this routine. Normally, it is Bench Assistance, Squats, Benches, Deadlifts. But it will now be Squats, Bench Assistance, Deadlifts, Benches.


Six Week Peaking Plan

 

Week 1/A

Bodyweight: 121.4 pounds.

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Squats

Thursday – 4/26/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Reverse Band (#4, average) Squats: [--/15, add bands: 155/9, 195/7, add belt: 230/5, add rest of gear 265/3] (6, 4, 2) 295/6, 310/4, 325/2

Close Stance Squats: [115/9, 145/7, add belt: 175/5, add rest of gear: 200/3] (6, 4, 2) 220/6, 230/4, 240/2

Stretching: ~5 minutes

Workout time: 1:39

Once again, an allergic reaction in the morning left me feeling terrible and discouraged the rest of the day. Despite that, this workout went well and as planned.

Video

Music: Pandora –Secular Heavy Metal

This music reflects the mood I was in, as does the black outfit.

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Bench Assistance (Week A)

Sunday – 4/29/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3-Count Pause Incline Benches: [regular: 45/14,45/5, 3-count: 65/7, 80/5, add gear: 95/3] (6, 4, 2) 105/6, 110/4, 115/2

Dips on Bars: [bwt./9, 10/7, 20/5, add wrist wraps: 30/3] (6, 4, 2) 35/6, 40/4, 45/2

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

Stretching: ~5 minutes

Workout time: 1:33

Since Decline and regular benches have not been going well, I figured I’d mix things up by going back to something I used to do on my BA day, that of alternating Inclines and Dips one week and Declines and Presses another week.

I did the 3-Count Pause Incline Benches in my last rotation, but that was second, so I wasn’t sure on the weights. I also forgot that 45 pounds is a bit too much for the first warm-up set, so usually I would use a pair of tens. Meanwhile, I hadn’t done Dips in over two years, so I really had no idea how much weight to sue for them. But I got it about right for both.

Video

Music: Pandora –Christian Modern Hard Rock 2

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Deadlifts

Monday – 4/30/18

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, 135/9, 175/7, add belt: 215/5, add wrist bands and knee sleeves: 250/3] (6, 4, 2) 280/6, 295/4, 310/2

Conv 2-1/4” Deficit Two Chain Deadlifts: [135/9, add chains: 225/7, add belt: 265/5, add wrist bands and knee sleeves: 300/3] (6, 4, 2) 325/6, 340/4, 355/2

Stretching: ~5 minutes

Workout time: 1:53

A very god workout, even though I had not done the Chain Deadlifts in a few weeks, since my Off-Season. However, the workout took too long, and I was quite tired afterwards. Once again, doing two lifts with a deficit is just too much.

Video

Music: Pandora – Secular Modern Heavy Metal

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Benches

Wednesday – 5/2/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Curl Bar

3 Count Pause Benches: [Regular: 45/15, 65/9, 3-Count: 85/7, 100/5, add gear: 115/3] (6, 4, 2) 130/6, 137/3*, 145/2

2-Count Pause RB Benches (#2, monster-minis): [Bands: 95/7, 120/5, add gear: 145/3] (6, 4, 2) 160/6, 167/4, 175/2

CG Curl Bar Rows: [55/7, 75/5, add wrist wraps: 90/3] (6, 4, 2) 100/6, 105/6, 110/4, 115/2

Stretching: ~5 minutes

Workout time: 1:47

A good workout. A tech problem right before the second set of 3 Count Pause Benches had me distracted and frustrated and might have led to the missed rep. But otherwise, all went according to plan.  Except, I switched from my
Super Curl Bar to a regular Curl Bar for the Rows, and apparently, the SCB made the life harder, so I did an extra set.

Video

Music: Pandora – Secular Modern Hard Rock


Week 2/C

Bodyweight: 122.4 pounds.

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Squats

Thursday – 5/3/18

Gear: Crain: power belt, Genesis wrist wraps, 2.5 meter Genesis knee wraps, APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/13, 65/11, 135/9, 170/7, add belt: 200/5, add knee wraps and wrist wraps: 240*/3] (6, 4, 2) 265*/6, 285/3*, 300/2

One-Count Pause Squats: [135/7, add belt: 1-Count: 165/5, add knee sleeves and wrist wraps: 190/3] (6, 4, 2) 210/6, 220/4, 230/2

Stretching: ~5 minutes

Workout time: 1:52

Mental miscues messed up this workout. First, I the weight I wrote down for my final warmup set was a bit light. It should have been 245. Then I misloaded the first work set. It was supposed to be 275. As it was, I just repeated what I did last time. But it felt rather hard, so I might not have gotten the 275 for my planned six reps.

I was planning on going to 290 for my second set, but I didn’t want to jump that much, so I went with 285, which was still five pounds more than I usually jump between sets. Whether it was that or just not concentrating, but I had a hard time on the walk out and getting my feet set properly, repositioning them between each rep. Then on the last rep, I sat back too much, and the bar slipped off of my back. Reviewing the video, the third rep was not that difficult, so I probably would have gotten the planned fourth rep if it were not for the mishap.

But as it was, that of course meant the bar was now the safeties, so I had to unload it, put it back onto the hooks and reload. But I wasn’t sure what to go with. I had planned on 305, but with the problems, I thought it best to go with 300. It was a very hard set, but I got my planned double. I’m not sure if I would have gotten it with the 305.

One-Count Pause Squats, however, were uneventful and went as planned. And despite the problems, the workout was not volery long or tiring. That is good, as the design of this workout will be what I am planning on doing for my Squats with Wraps workouts for the foreseeable future.

Video

Music: Pandora – Christian White Metal 1

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Bench Assistance (Week B)

Sunday – 5/6/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Medium Grip Decline Benches: [45/15, 70/9, 95/11, add belt: 115/5, add wrist wraps: 135/3] (6, 4, 2) add gear: 150/7, 155/5, 162/2

Close Grip Seated Presses: [45/7, 60/5 add gear: 70/3] (7, 5, 3) 77/7, 82/5, 87/3

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

(11-12, 9-10, 7-8)

Stretching: ~5 minutes

Workout time: 1:21

A good workout. I even got done in a quick pace. It helps when I get a good night’s sleep.

Video

Music: Pandora – Secular Classic Hard Rock

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Deadlifts

Monday - 5/7/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/11, 135/9, 190/7, add belt: 245/5, add rest of gear: 300/3] (6, 4, 2) 330/6, 347/4, 365/2

Conv Snatch Grip Deadlifts: [135/9, 175/7, add belt: 215/5, add rest of gear: 250/3] (6, 4, 2) 280/6, 295/4, 310/2

Stretching: ~5 minutes

Workout time: 1:56

A very hard but good workout, except it took longer than expected.

Video

Music: Pandora – Christian White Metal 1

______________________________

Benches

Wednesday – 5/9/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Lat Pulldown Bar, Super Curl Bar.

Benches: [45/13, 65/11, 70/9, 85/7, 105/5, add gear: 122/3] (4 x 6-2) 137/6, 142/5, 145/3, 150/2

Triceps Pushdowns: [25/9] (12, 10, 8) 35/12, 37/10, 40/10, 42/10

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

Stretching: ~5 minutes

Workout time: 1:35

I was trying out a new plan for my powerlifts workout days in this workout, and it went well. Therefore, I will probably use it for the rest my powerlifts workouts in this Training Plan and in my next one.

That said, this workout went well, though my Bench is still well down from where it was before my ill-designed Off-Season. As such, I am not on track to meet my goals on Benches for my upcoming contest and will probably have to settle for less than I did last time. But I will see what happens from here out.

This was the first time I used my homemade lat. pulldown in ages, so I had to remember how to set things up and dust off the pulldown bar and guess at the weights. But I think Triceps Pushdowns will fit well here and might help with the struggle I am having on the lockout.

Video

Music: Pandora –Secular Modern Hard Rock


Week 3/B

Bodyweight: 122.4 pounds.

______________________________

Squats

Thursday – 5/10/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Two Chain Squats: [--/13, add chains: 135/9, 175/7, add belt: 215/5, add knee sleeves and wrist wraps: 250/3] (6, 4, 2) 280/6, 295/4, 310/2

Extra Low Manta Ray (high bar, close stance) Squats: [115/9, 140/7, add belt: 165/5, add knee sleeves and wrist wraps: 185/3] (6, 4, 2) 205/6, 215/4, 225/2

Stretching: ~5 minutes

Workout time: 1:41

I am switching to Chain Squats for my last two non-Squats with Wraps workouts, as they are the best assistance exercise for Squats with Wraps. That said; this was an excellent workout.

Video

Music: Pandora – Christian White Metal 1

_____________________________

Sunday – 5/13/18

This was to be my Bench Assistance day, but after yet another sleepless night, I took it off. I just could not bring myself to struggle though yet another workout on virtually no sleep, especially since this was a less meaningful BA workout. Given that is the case, I will once again just skip my BA workout and do my Deadlift workout on Monday as planned, so as to maintain my schedule for the actual powerlifts for my upcoming contest.

Skipping this BA workout might hurt my Bench some, but it is not going well anyway. However, it will keep me on track for Squats and Deadlifts, which are going better and for which I have more important goals for the contest. However, if something else goes wrong, and I have to take another extra day off, that will mess up my plans for the contest.

______________________________

Deadlifts

Monday – 5/14/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit RB Deadlifts: [45/11, Bands: 155/9, 210/7, add belt: 265/5, add wrist bands and knee sleeves: 305/3] (6, 4, 2) 335/6, 352/4, 370/2

Conv Deadlifts: [135/9, 185/7, add belt: 235/5, add wrist bands and knee sleeves: 275/3] (6, 4, 2) 305/6, 320/4, 335/2

Stretching: ~5 minutes

Workout time: 1:48

A very good but tough workout.

Video

Music: Pandora – Secular Classic Heavy Metal

______________________________

Wednesday – 5/16/18

Benches

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

Dead Stop Cambered Bar Benches: [regular: 35/15, 55/9, dead stop: 75/7, 95/5, add gear: 110/3] (6, 4, 2) 125/6, 132/4, 140/2

Rack Benches: [95/7, 120/5, add gear: 145/3] (6, 4, 2) 160/6, 167/4, 177/1*

MG Super Curl Bar Rows: [55/7, 75/5, 92/3] (6, 4, 2) 102/6, 107/4, 112/2

Stretching: ~5 minutes

Workout time: 1:29

This was the first time I did this workout in a month, and it was after skipping my BA day on Sunday, yet it was very good workout. That is instructive as I am developing my next training plan. I only missed the final rep of Cambered Bar Benches as I tried jumping a bit more than I should have.

Video

Music: Pandora – Christian Modern Hard Rock 1


Week 4/C

Bodyweight: 122.2 pounds.

______________________________

Squats

Thursday – 5/17/18

Gear: Crain: power belt, 3.0-meter Genesis knee wraps, Genesis wrist wraps, APT knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/13, 135/9, 175/7, add belt: 210/5, add knee and wrist wraps: 260/3] (4 x 5-1) 290/--

Squats with Sleeves: [235/3] 255/6, 265/4, 275/3, 282/--

One-Count Pause Squats: [135/7, add belt, 170/5, add sleeves and wrist wraps: 205/3] (5, 3, 1) 225/5, 235/3, 247/1

Stretching: ~5 minutes

Workout time: 2:00

Once again, problems during the day left me tired and frustrated before this workout. Then I had problems wrapping, which was not surprising since this was the first time I used 3.0 meter wraps since my contest last March (2017). My warmup set with wraps felt terrible, then as I walked out my planned first work set, I felt very unstable and just could not bring myself to squat down, as I knew I did not have the energy to do my planned set of five reps.

After re-racking the weight, I sat down and thought and prayed for a couple of minutes. It was at that point that I decided it was time to accept I cannot use wraps anymore, as they are just too exhausting. After resting a few more minutes, I switched to my APT knee sleeves. Problem was, I’ve done variations of Squats with Sleeves throughout this training plan but not actual Squats with Sleeves, so I had no idea how much how much weight to use. I also had no idea what sets x reps to do.

But I guessed about right for the first set. For the second set, I probably could have gotten another rep, but I was too tired to push it. The triple felt good. I planned on a double with the next weight, but I was leery about it as I hadn’t gone that heavy with just sleeves in quite a while, so as I was getting set, I thought it best not to try it. But I was pleased to hit a triple with 275.

I then did the One-Count Pause Squats I had planned on doing after Squats with Wraps, even though they are not that much different from Squats with Sleeves, but I didn’t have time to figure out something different.

More problems after this workout led to yet another sleepless night. Here’s praying I will be able to recover by my planned workout on Sunday. I am still planning on entering the contest on June 10, unless something else goes wrong.

I have two Squat workouts left before then. My plan will be to work up to a double in the next workout, then a single in the last workout.

It should be noted, the APT knee sleeves I am using are not legal in any Raw without wraps divisions in any federation nor for Powerlifting Watch’s ranking lists, so I will still have to enter the Raw with Wraps division. I have no plans to get new sleeves, as these work just fine, I have four pairs of them that are all in good condition despite being a decade old, and I do not like the neoprene sleeves that are allowed. I will just have to accept I am giving up 20-30 pounds to my opponents on the Squat and Total.

Video

Music: Pandora – Secular White Metal

______________________________

Bench Assistance (Week C)

Sunday – 5/20/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

WG Decline Benches: [45/15, 65/11, 85/9, 105/7, 120/5, add gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1

MG Seated presses: [45/9, 55/7, 62/5, add gear: 70/3] (6, 4, 2) 77/6, 82/4, 87/2

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

Stretching: ~5 minutes

Workout time: 1:34

A very good workout, despite skipping my BA workout last Sunday and yet more problems during the day. In fact, I probably could have done another rep on each set of Presses if it weren’t for the problems. But it was encouraging that skipping my BA workout did not adversely affect this workout, as I am planning on doing that regularly in my next training plan. I will explain that later. However, the problems were very discouraging, as they continued after this workout and led to yet another sleepless night. As such problems continue, I am on the verge of having to cancel my upcoming contest plans.

Video

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Deadlifts

Monday - 5/21/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/13, 45/11, 135/9, 195/7, add belt: 255/5, add rest of gear: 315/3] (4 x 5–1) 340/5, 350/4, 360/1+1.1*, 370/1

Sumo Stiff Leg [2-1/2” Deficit] Deadlifts: [Deficit: 135/9, 165/7, add belt: 195/5, add rest of gear: 220/3] (6, 4, 2) 240/6, no deficit: 260/4, 275/2

Stretching: ~5 minutes

Workout time: 1:47

A good but disappointing workout. The first two sets of Sumo deadlifts went as planned, but I was hoping to get a triple and double, respectively, on the last two sets. But on the first rep of the first of these sets, the bar felt unbalanced, so I stopped to be sure I hadn’t misloaded. I didn’t, so I resumed the set. But that really threw off my timing and concentration, and I only got the next rep. I shouldn’t have tried the third rep, but stupidity did. I predictably missed it and badly. Then the 370 was much harder than expected, so I didn’t even think of trying a second rep.

What this means is, my Deadlift is down from before my last contest last September. Given how much I have messed up my training since that contest and the health setbacks I have had, that is not surprising but still disappointing. I have one look-alike Deadlifts workout left, then my Peaking Workout. But at this point, it is clear, I am not on track for my goals for this contest. In fact, I probably will not even match my Deadlift from last time.

I started out with a deficit on the SLDLs, but that was getting too exhausting, so I took away the boards for the last two sets, increased by a bit more than I had planned on, and that felt better. Since I wanted to see the difference between the two forms, I recorded all three work sets.

Video

Music: Pandora – Secular Classic Heavy Metal

______________________________

Wednesday – 5/23/18

Benches

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

Benches: [45/15, 70/9, 90/7, 110/5, add gear: 130/3] (4 x 5–1) 145/4*, 147/3*, 152/2*, 157/1*

3-Count Pause CG Benches: [65/9, 3-count: 85/7, 95/5, add gear: 105/3] (6, 5, 4, 3) 115/6, 120/5, 125/4, 130/3

WG Super Curl Bar Rows: [50/9, 65/7, 80/5, add wrist wraps: 92/3] (6, 4, 2) 102/6, 107/4, 113/3+

Stretching: ~5 minutes

Workout time: 1:51

I was hoping to go 5, 4, 3, 2 on Benches, so I went one rep lower on each set. That is discouraging. All of my lifts being down is part of the reason I am thinking of delaying my next contest.  My many health struggles of late is the other.

Video

Music: Pandora – Christian White Metal 2

 


Extra Workout/ Changed Contest Plans

Bodyweight: 122.4 pounds.

______________________________

Squats

Thursday – 5/24/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/13, 65/11, 135/9, 170/7, add belt: 205/5, add knee sleeves and wrist wraps: 235/3] (6, 4, 2) 260/6, 272/4, 285/2

One-Count Pause Manta Ray (high bar, close stance) Squats: [115/9, 1-Count: 145/7, add belt: 165/5, add knee sleeves and wrist wraps: 185/3] (6, 4, 2) 205/6, 215/4, 225/2

Stretching: ~5 minutes

Workout time: 1:54

I ended my “Trinity Training Plan” on Wednesday, due to my changed contest plans. Rather entering Lexen Xtreme’s RPS “Summer Slam” on June 10, 2018, I will be entering their “Dog Days” on August 18, 2018 in Grover City, Ohio. The meet director, Dan Dague, nicely allowed me to transfer my entry fee from the former to the latter.

I needed to make this change due to the health setbacks I have been experiencing that have really messed up my training. As a result, I did not feel I would be able to enter a contest on June 10, and I would not have been ready for it. But here’s praying my health situation will calm down, and I will be able to train unhindered for the next three months, so that I will be able and ready for the contest in August.

That said; I will be starting my new “Tetra Powerlifting Training Plan” on Sunday to prepare to this contest. Consequently, this was an “extra” workout in-between those two training plans. But it was a very helpful workout.

I wanted to do Squats with Sleeves in this workout in order to get a head start on my new method of Squatting with Sleeves rather than Wraps. But with having just done Squats with Sleeves last week, they did not feel good this week. That is instructive, as it tells me I need at least a week in-between doing a given lift. That is especially important when I begin peaking for my next contest. It tells me I need to have a week in-between my final week of regular powerlifts workouts and my Peaking Workouts.

I was still debating on how many sets I would do coming into this workout. I was thinking of doing 3 x 6,5,4,3. But the set of six was so hard, I knew I would not want to do a hard set of five reps, as it would be too similar to it. I have felt this before with just a one-rep drop set to set—it is just not enough of a difference set to set. But with a two-rep drop, it makes each set seem like a new challenge. That is why I never do straight sets, repeating the same weight for the same reps for two or more sets, such as a “5 x 5” program. After I do a given weight for a given number of reps, I don’t want to do it again. I feel like, “Been there, done that.”

In any case, that is why I switched to 3 x 6, 4, 2 for both exercises. And with that change, the next two sets felt good. I was especially pleased with the double with 285. That gives me a good starting point for my Tetra Plan.

This was the first time I use a one-count pause on a close stance lift, but I wanted to have more of a difference between the two lifts than just the close stance and Manta Ray. Combining the three variations felt good, so I will stick with it for my Tetra Plan. Thus, overall, this was a productive workout.

Video

The video includes the second and third sets of the first exercise and only the final set of the second exercise.

Music: Pandora – Christian Modern Hard Rock (though somehow Cold Play got mixed in with the Christian Rock).


Week 5/A

Not done.


Week 6/C

Not done.



Spring 2018 Trinity Powerlifting Training Plan; Rotation I/ Final Six Weeks. Copyright 2018 by Gary F. Zeolla.

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