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2in2x2 Trinity Powerlifting Training Strategy

2019 Trinity #1, Stage One

by Gary F. Zeolla


These workout logs are continued from: 2018-19 Trinity Powerlifting Training Plan: Rotations III and IV of IV.


Stats:
Age: 58.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, in Autumn 2019. Exact contest TBD.

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).


Introduction

      Having competed in IPA PA States on March 16, 2019, it is now time to begin training in preparation for my next contest, using my updated 2in2x2 Trinity Trinity Powerlifting Training Strategy. Follow the links for details on the contest and on my training strategy.

 


Rotation I of V

 

Week A

 

Bodyweight: 118.6 pounds

My weight is always down after cutting weight for a contest then taking off the week after the contest. But it will go back up as I get back into training, and more so this time if I stick with my decision to move up to 123s.
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Bench Assistance

Sunday – 3/24/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Dumbbell bar.

Close Grip Standing Press: [10s/15, 45/9, 50/7, 55/5, add gear: 60/3] (5, 3, 1) 65/5, 70/3, 75/1

3 Count Pause Decline Bench: [45/11, 65/9, 3-Count: 85/7, 105/5, add gear: 120/2] (4, 2, 8) 135/4, 142/2, Raw: 115/8

One-Arm DB Rows (Overhand): [35/9, 47/7, 57/5] (7, 5, 3) 60/7, 62/5, 65/3

Stretching: ~5 minutes

Workout time: 1:32

A good workout to my training post-contest.

Video

I only recorded Declines, as I forgot about the video for the other two exercise. I felt that way all day, like I kept forgetting how to do things, as it was “so long” since I had put in a regular workout. But that “so long” was only two weeks. 

Music: Music Choice – Classic Rock (for a change)

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Squats

Monday – 3/25/19

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, Inzer Gripper 2.5-meter knee wraps; Titan THP 2.0 meter and 2.5 meter knee wraps.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 115/9, 145/7, 175/5, Gear: 205/3] (5, 3, 1) 225/5, 237/3, 250/1

Squats with Wraps: [2.5 m Grippers: 225/3, 245/3] (4, 2, 8) Titan THP 2.0m: 265/1, 265/1, 2.5m, 280/1, Raw: 185/8

Stretching: ~5 minutes

Workout time: 1:30

I am determined to figure out my problems with wraps and if I will train and compete with sleeves or wraps. I am not ready to give up on wraps, as I just cannot get over the fact I am giving up about 30 pounds on my Squat and Total by using sleeves rather than wraps. That amount of difference was confirmed by this workout, and it is the difference between breaking records and not breaking records. As such, I really want to give wraps the best possible chance before I give up on them.

To that end, I got a new brand of wraps for this workout, Inzer Grippers. But I did not like them at all. Due to the “gripper” material” (rubber strands along one side of the wraps), they are very thick, making for a very large roll when rolled up, making it very hard to hold onto them and to wrap tightly. And once I got them on, they did not seem that effective. I knew they would not be when I could easily hit depth with just 225.

I then switched to my THP wraps, and those worked much better. I started with 2.0 meters. For the first set, I didn’t wrap one knee properly, and the wraps began to slip, so I stopped after just one rep. I then re-wrapped and tried again, but I still only felt good for one rep. I then switched to 2.5 meters. But my lone pair of 2.5 meters are very worn. But they still felt good, and I did not have the problem with form I had with my Crain wraps. The latter are great wraps, but I just seem to have developed a form problem when using them. Consequently, I might go with the THPs.

But first, I want to try out some other brands and types of wraps. To that end, I just ordered three different wraps, all 2.5 meter. Hopefully, I will have them in time for next week’s Squat workout. For it, I will do what I did here—my regularly scheduled first Squat exercise, then experiment with the wraps.

On this workout, the Extra Low Squats felt good, as did the backoff set at the end of the workout. The rest of the sets were experimental sets. But even with that, I was tired, and my legs were sore after this workout.

Video

The video includes the final two sets of Extra Low Squats and all but the first set of Squats with Wraps.

Music: Music Choice – Rock

I have Music Choice on my TV with Comcast cable and can access it on my phone with my Comcast account. The music is good, but I don’t like that I cannot like, unlike, and skip songs. But for now, while I am not working hard, it will do to something different.

_____________________________

Birthday Benches

Wednesday – 3/27/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Curl Bar

Wide Grip Benches: [45/15, 65/9, 85/7, 105/5, Add gear: 120/3] (5, 3, 1) 135/5, 140/3, 145/1

Close Grip Benches: [65/9, 85/7, 110*/5, Add gear: 115/2] (4, 2, 8) 125/4, 130/2, Raw: 100/8

Medium Grip Curl Bar Rows: [45/9, 60/7, 75/5, 90/3] (7, 5, 3) 100/7, 105/5, 110/3

I started a bit too heavy on the WG Benches for a backoff workout, so I didn’t increase as much as I planned for the next two sets. And I messed up a bit on the warmup weights for CG Benches. Otherwise, a good workout.

Stretching: ~5 minutes

Workout time: 1:34

Video

Music: Music Choice – Rock Hits

I liked this station better than the “Rock” station.

______________________________

Deadlifts

Thursday – 3/28/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, 250/5 add gear: 275/3] (5, 3, 1) 305/5, 320/3, 335/1

Conv Deadlifts: [135/9, 185/7, 235/5, Gear: 285/3] (4, 2, 8) 315/5, 330/2, Raw: 265/8

Stretching: ~5 minutes

Workout time: ?

For this workout, I used my new Sabo Deadlift Shoes. I really like them. I will write a full review later. But here, this was a very good workout.

Video

I only recorded the final geared set of both exercises.

Music: Music Choice – Metal

 

Morning Workouts

Day 1

Sunday – 3/24/19

Heavy Bag: 6:00 (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) 42.5/12, 45/10, 47.5/8

Hand Gripper (Reps): 3.5/9, (12, 10, 8) 5.5/12, 6.0/10, 6.5/8

Workout Time: 0:27 (hours : minutes)

 

Day 2

Monday – 3/25/19

Adductors/ Abductors (alternate legs): [--/13, 2s/11] (15, 10) 4s/15, 6s/10

Decline Sit-ups: [--/11, 7.5/9] (12, 10, 8) 12.5/12, 13.75/10, 15/8

Workout Time: 0:26

 

Day 3

Wednesday - 3/27/19

Heavy Bag: 6:30

BB Reverse Curls: [45/9] (12, 10, 8) 47/12, 50/10, 52/8

Rotator Cuff: Lying on side: [3.75/11] (16, 14) 5.75/16, 6.0/14

Workout Time: 0:32

 

Day 4

Thursday – 3/28/19

Side Bends (standing): [10/11, 20/9] (12, 10, 8) 30/12, 32/10, 35/8

Standing Leg Curls (alternate legs): [--/11, 2s/9] (15, 10) 4s/15, 6s/10

Workout Time: 0:36 

I wanted to do the Side Bends seated, but I forgot. I only thought of it as I was doing my last rep. Oh well, next time I will get it right.


Me and My Birthday Gifts - 2019

    My 58th birthday was last week, but I still wanted to post a pic of me with my presents. They are all related to my powerlifting. Click the link above for details.


Week B

 

Bodyweight: 119.6 pounds.

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Bench Assistance

Sunday – 3/31/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Bar: Dumbbell Bars, Cambered Bar.

DB Standing Presses (arms together): [10s/15, 15s/9, 20s/7, 25s/5, Add gear: 29s/3] (5, 3, 1) 31.5s/5, 32.5s/3, 34s/1

Cambered Bar Decline Bench: [35/13, 55/9, 75/7, 95/5, Add gear: 110/3*] (4, 2, 8) 125/4, 130/2, Raw: 105/8

MG Cambered Bar Rows: [35/9, 50/7, 65/5] (7, 5, 3) 75/7, 80/5, 85/3

Stretching: ~5 minutes

Workout time: 1:36

A good workout.

Video

Music: Music Choice – Rock

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Squats

Monday – 4/1/19

Gear: Crain: power belt, Genesis wrist wraps, Crain Genesis 2.5-meter knee wraps; Lifting Large Parallel Breakers 2.5-meter knee wraps; Titan THP 2.5-meter knee wraps, APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

One-Count Pause Squats: [--/15, 65/11, 135/9, 1-Count: 160/7, 185/5, Gear: 205/3] (5, 3, 1) 225/5, 237/3, 250/1

Squats with Wraps: All 3: 225/3,3,3, THP, Crain. 265/2,1, THP 280/1, Raw: 1-Count: 185/8

Stretching: ~5 minutes

Workout time: 1:55

I flipflopped my planned workout for Week C to here and will do my planned Week B workout next week. That was so I could experiment some more with wraps, though I had it mostly figured out before this workout. I had ordered three different types of wraps from Lifting Large. But I tried wrapping with them Sunday after my workout and again today after my morning workout. But I still moved this workout to here just to be sure I got things figured out.

The three new wraps I tired were Titan’s Max RPM and Titan’s Signature wraps and Lifting Large’s own Parallel Breakers, all 2.5 meters. They are all good wraps, but they are too stiff for my crisscross method of wrapping. I tried using a spiral wrap, but I just did not like it. I’ve used a crisscross wrap since college, and I am not about to change now

Of these three, the Parallel Breakers were the least stiff, so I figured I’d try those for a set, my first set with 225. But as I feared, they were very hard to wrap and to tie off, and if they were too difficult, the other two would be more so. If I had someone to wrap for me, they might work. But as it is, it would be too tiring to use them.

Consequently, I gave up on the three new wraps and decided to experiment with the two brands I already had and which I know work to see which of them worked best. Those would be my Crain Genesis and Titan THP wraps. I’ve been using the former since I started competing again in 2015 and quite often in the’00, but I also used the THPs in the 00s.

The two wraps seem about even for the sets with 225, but there was a noticeable difference with the 265. I could double the weight with the THPs without too much difficulty but only got a single with the Crains. But I figured that could be because I was tired from the first set, so I did one more set with 280 with the THPs, and that felt about as hard as the single with 265 with the Crains.

The result of this experiment is the THPs seemed to be a little bit better, so I will use them.  But the wraps I used here are quite old, so I will get a couple of new pairs of 2.5 meters for training. I will also get a pair of 3.0 meters for contests.

However, to be clear, both the Crains and the THPs are great wraps, and both work well for crisscross wrapping. If the reader wants to try a crisscross method of wrapping, I would suggest trying both of these wraps and see which works best for you. For more in this regard and a description and video of crisscross wrapping, see my article Knee Wraps and Knee Sleeves for Powerlifting.

The One-Count Pause Squats went well, but just a one-count pause doesn’t seem like enough of a difference from regular Squats with Sleeves, while Three-Count Pause Squats are a bit too tiring, so I think I will go with a two-count pause next time.

Since I did my 8-rep raw set in regular fashion last week, I did it with a one-count pause here with the same weight as last week, and it went well, even though I was quite tire by that point.

Video

I only recorded the top set of One-Count Pause Squats, but all of the sets with wraps.

Pause Squats Backoff Set

I recorded this final set separately.

Music: MC – Classic Rock

______________________________

Benches

Wednesday – 4/3/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/11, Chains: 75/9, 90/7, 105/5, Gear: 117/3] (5, 3, 1) 130/5, 135/3, 140/1

3 Count Pause Benches: [3-Count: 80/7, 100/5, Add gear: 112/2] (4, 2, 8) 125/4, 130/2, Raw: 105/8

Close Grip Curl Bar Rows: [45/9, 60/7, Wrist Wraps: 75/5, 90/3] (7, 5, 3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:40

A good workout. This was the first time I used chains with my Cambered Bar, and I quite liked the effect.

Video

By mistake, I recorded the final warmup set of Pause Benches, but the rest of the sets as usual.

Music: MC – Classic Rock

______________________________

Deadlifts

Thursday – 4/4/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo RB (#3, light bands) Deadlifts: [--/15, 45/11, Bands: 155/9, 205/7, 255/5, Gear: 300/3] (5, 3, 1) 330/5, 347/3, 365/1

Sumo 2-1/4” Deficit Deadlift: [--/11, 135/9, 180/7, 225/5, Gear: 260/3] (4, 2, 8) 290/4, 305/2, Raw: 235/8

Stretching: ~5 minutes

Workout time: 1:40

Good thing I was still in backoff mode, as I had a cold for this workout. I didn’t feel too bad, and this workout went as planned, but it was good I didn’t need to push too hard. I still felt sickish the next day. But here’s praying I feel better by my workout on Sunday.

Video

Music: MC – Classic Metal

 

 

Morning Workouts

 

Day 1

Sunday – 3/31/19

Heavy Bag: 7:00 (minutes : seconds)

Close Grip SCB Curls: [wrist wraps: 45/9] (12, 10, 8) 55/12, 57.5/10, 60/8

Hand Gripper (Holds): [Turns/secs: 3.5/9] (12, 10, 8) 5.0/12, 5.5/10, 6.0/8

Workout Time: 0:34 (hours : minutes)

 

Day 2

Monday – 4/1/19

Standing Rocking DB Calves: [10/13, 35/9] (12, 10, 8) 45/12, 47.5/10, 50/8

Adductors/ Abductors (one leg at a time): [--/13, 2s/11] (15, 10) 4s/15, 6s/10

Workout Time: 0:27

 

Day 3

Wednesday – 4/3/19

Heavy Bag: 7:30

MG CB Reverse Preacher Curls: [35/9] (12, 10, 8) 40/12, 42.5/10, 45/8

Shoulder Horn (alternate arms): [5.0/11] (16, 14) 6.5/16, 6.75/14

Workout Time: 0:32

 

Day 4

Thursday – 4/4/19

Hyperextensions: [Conv DLs: --/13, Hypers: --/11] (12, 10, 8) 2.5/12, 3.75/10, 5.0/8

Twist Dip Bar Leg Raises (legs together): [--/10] (15, 10) --/10, --/10

Workout Time: 0:34

 


Week C

 

Bodyweight: 120.4 pounds.

______________________________

Bench Assistance

Sunday – 4/7/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

One Chain Decline Bench: [45/15, 65/9, Chains: 85/7, 105/5, Add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1

MG Standing Presses: [45/9, 52/7, 60/5, Gear: 65/4*] (4, 2, 8) 70/4, 75/2, Raw: 60/8

WG Cambered Bar Rows: [35/9, 50/7, 62/5] (7, 5, 3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:39

I got confused on the final warmup set for Presses, thinking it was my first work set and did four reps and recorded it instead of my first work set. But otherwise, a good workout.

Video

Music: Pandora – Christian Modern Metal

______________________________

Squats

Monday – 4/8/19

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Two Chain Squats: [--/15, 65/11, add chains: 135/9, 165/7, 195/5, Gear: 225/3] (5, 3, 1) 250/5, 262/3, 275/1

Squats with Sleeves: [135/2*, Gear: 185/5, 210/2] (4, 2, 8) 230/4, 245/2, Raw: 195/8

Stretching: ~5 minutes

Workout time: 1:31

The first exercise went well. On the second, after the first couple of reps of the first warmup set, I realized I did not need to do raw warmups, so I jumped to my 5-rep set with gear, and that worked well. I will try the same in other workouts, but I doubt I could here when I flipflop the exercise for Stage Two. But otherwise, that exercise went well also.

Video

Music: Pandora – Christian Metalcore

______________________________

Benches

Wednesday – 4/10/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Reverse Band Benches (Monster-minis, #2): [45/15, 65/11, Bands: 95/9, 115/7, 135/5, Gear: 150/3] (5, 3, 1) 165/5, 170/3, 175/1

Benches: [65/9, 85/7, MC: 100/5, Gear: 115/2] (4, 2, 8) 130/4, 137/2, Raw: 105/8

Wide Grip Curl Bar Rows: [45/9, 65/7, 80/5] (7, 5, 3) add Wrist Wraps: 90/7, 95/5, 100/3

A good workout.

Stretching: ~5 minutes

Workout time: 1:38

Video

Music: Music Choice – Classic Rock

______________________________

Deadlifts

Thursday – 4/11/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Conv 1-1/2” Deficit Deadlifts: [--/15, 45/11, 135/9, 175/7, 215/5, Gear: 255/3] (5, 3, 1) 285/5, 300/3, 315/1

Sumo Deadlifts: [--/13, 135/9, 185/7, 230/5, Gear: 275/2] (4, 2, 8) 305/4, 320/2, Raw: 245/8

Stretching: ~5 minutes

Workout time: 1:49

For this workout, I used my new Neotech knee sleeves. They fit okay, looked good, and my fingers did not get caught on them, as they do with others I have tried. However, they were not very supportive. They worked okay for this workout, but once I get back into heavier lifting, they might not keep my knees from aching. But I have different new pair of sleeves to try next week when I am back into hard training.

Along those lines, this was my last backoff workout, and thank God, as I was getting bored! It is not fun not working hard, not challenging myself. Next week, I will be back to my normal high intensity and challenging workouts.

Video

Music: Pandora – Christian Modern Hard Rock 1

 

 

Morning Workouts

 

Day 1

Sunday – 4/7/19

Heavy Bag: 8:00

MG Super Curl Bar Curls: [40/9] (12, 10, 8) Wrist Wraps: 50/12, 52.5/10, 55/8

Hand Gripper (holds + reps) (turns/reps): [4 secs + 3.5/5] (6, 4, 2) 5.0/6, 5.5/4, 6.0/2

Workout Time: 0:35

 

Day 2

Monday – 4/8/19

Standing Barbell Calves: [--/15, 45/11, 95/9, 125/7] (12, 10, 8) 135/12, 142/10, 150/8

Crunch-Side Bend Combo: [--/11, 7.5/9] (12, 10, 8) 15/12, 16.75/10, 17.5/18

Workout Time: 0:28

With not doing a compound exercise first, I’m not sure how many warmups I need for BB Calves. I’ll need to experiment some.

 

Day 3

Wednesday - 4/10/19

Heavy Bag: 8:30

MG CB Reverse Curls: [40/9] (12, 10, 8) 50/12, 52/10, 55/8

RC: Lying, up and down: [3.75/11] (16, 14) 4.5/16, 4.75/14

Workout Time: 0:33

 

Day 4

Thursday – 4/11/19

Lying Leg Curls (1 leg at a time): [Stand: --/15, Lying: 2.5/9] (12, 10, 8) 4.0/12, 4.25/10, 4.5/8

Dip Bar Leg Raises (alternate legs): [--/11, 2s/9] (15, 10) 4s/15, 6s/10

Workout Time: 0:24

 I wasn’t sure about doing the leg raises alternating legs, but it did work my abs rather well.


Rotation II of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


Rotation III of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


Rotation IV of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


Rotation V of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


 

These workout logs are continued at: Forthcoming.


2in2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage One. Copyright 2019 by Gary F. Zeolla.

Powerlifting and Strength Training
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