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2018-19 Tetra #1 Powerlifting Training Plan

Rotations I and II of VI

by Gary F. Zeolla


These workout logs are continued from: Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan.

They pick up after: RPS Dog Days Powerlifting Contest - 2018.


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

Next Contest: God-willing and very tentatively, IPA PA States, March 2, 2019, in York, PA.

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).

 


Tetra x 2 Powerlifting Training Strategy

 

After my recent powerlifting contest on Saturday August 18, 2018, I took a week off. I was busy Sunday through Thursday, unpacking and washing all of my stuff. But I got a good rest on Friday and Saturday, and I slept well all week. As such, I am good to go to start training again today (Sunday, 8/26/18). It is also time to get back to working on my next book, after taking a break from it, as I was sort of on vacation over the last two weeks.

As I begin training, I will be using my new “Tetra x 2 Powerlifting Training Strategy.” The “Tetra” means it consists of four training weeks (Weeks A, B, C, D). The actual powerlifts are done first in their workouts in Week D, though I might also do them second in Week B. The “x 2” indicates I have two Training Plans (Tetra #1, Tetra #2), with different assistance work to be done in each plan. I will use Tetra #1 now, then Tetra #2 after my next contest. 

A set of four training weeks is called a Rotation. Ideally, each Training Plan will last six Rotations or about six months, with a contest at the end of each plan. God-willing and very tentatively, my next contest will be IPA PA States, March 2, 2019, in York, PA.

Further details on this Tetra x 2 Training Strategy will have to await my planned new book on powerlifting (see Writing Plans). But here I will say, to really make progress with this it, I need to stick with it without any major alternations for an extended length of time, which is to say, for at least a couple of years. That is why I spent far more time designing it than I have spent designing any previous Training Plan. In fact, that is part of what I was doing during my “vacation,” so that this new Training Strategy would be ready to go when I started training again.


Rotation I

 

Week A

Bodyweight: 119.6 pounds
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Bench Assistance

Sunday – 8/26/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

3-Count Pause One-Chain Decline Bench: [45/15, 65/9, Chains, 3-Count: 85/7, 105/5, add gear: 125/3] (6, 4, 2) 140/6, 145/4, 150/2

WG Standing Presses: [45/9, 50/7, 55/5, add gear: 60/3] (5-6, 3-4, 1-2) 65/6, 70/4, 75/2

CG Cambered Bar Rows: [35/9, 47/7, 55/5, 62/3] (6-7, 4-5, 2-3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:18

First let me say, due to my recent contest and the break before and after, this was my first “normal” day in two weeks, and it felt good to get back into training and my regular schedule.

That said; this was a quick workout. It was the first time using chains on Declines. I started a bit too heavy, so I only increased 5 pounds rather than my normal 7.5 pounds set to set.

I changed my from on presses. Rather than stopping and breathing at the top as I had been doing, I am doing them in the more normal fashion of stopping and breathing at the bottom. I think doing the former is why I had problems starting the first rep in WG Seated Presses at the end of my previous routine, as I wasn’t developing the off of the top of the chest starting strength.

Video

None. I forgot, with this being my first workout post-contest.

Music: Pandora – Christian Rap

_____________________________

Squats

Monday – 8/27/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

3-Count Pause Squats: [--/13, 65/11, 135/9, 3-Count: 160/7, add belt: 185/5, add sleeves: 205/3] (6, 4, 2) 225/6, 237/4, 250/2

Olympic (Extra Low Close Stance) Squats: [--/11, 115/9, 145/7, add belt: 165/5, add sleeves: 185/3] (6, 4, 2) 205/6, 215/4, 225/2

Stretching: ~5 minutes

Workout time: 1:31

A very good workout.

Video

I again forgot about recording, until my final set of 3-Count Pause Squats, so I recorded that and then the final two sets of Olympic Squats.

Music: Pandora – Christian Metalcore

_____________________________

Benches

Wednesday – 8/29/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bar.

Cambered Bar Benches: [35/13, 55/11, 70/9, 85/7, 100/5, add gear: 112/3] (5-6, 3-4, 1-2) 125/6, 132/4, 140/2

Rack Benches: [95/9, 115/5, add gear: 130/3] (5-6, 3-4, 1-2) 145/6, 152/4, 160/2

One-Arm DB Rows (Parallel Grip): [30/9, 42/7, 52/5] (7, 5, 3) 60/7, 62/5, 65/3

Stretching: ~5 minutes

Workout time: 1:27

Another good workout, despite problems before and after this workout.

Video
I finally remembered to record a workout as planned, the final two sets of all exercises. But I am not sure what is on the right side of the screen. Something must have been on the camera lens.

Music: Pandora – Secular Modern Hard Rock
The music reflects my mood, rather upset.

______________________________

Deadlifts

Thursday – 8/30/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv 2-1/4” Deficit Deadlifts: [--/13, 45/11, 135/9, 175/7, add belt: 215/5, add sleeves: 255/3] (6, 4, 2) *275/6, 295/4, 310/2

Sumo 2-1/4” Block Pulls: [Regular: --/11, 135/9, Blocks: 175/7, add belt: 215/5, add sleeves: 255/3] (6, 4, 2) 285/6, 300/4, 315/2

Stretching: ~5 minutes

Workout time: 1:34

I misloaded on the first set of Deficit DLs. It was supposed to be 285. As such, I increased by a bit more than planned for the second set but as planned for the next, as all of the sets were a bit harder than expected. But otherwise, a good workout.

However, I am not so sure on my plans for Deadlifts. This routine has me training Conv and Sumo Deadlifts evenly, but that has me doing a Conv lift before Sumo lift half of the time, while I prefer the reverse. But most of all, I basically already know I can pull about ten pounds more Sumo than Conv, so I am not sure if this plan will be the best idea or not. But I will stick with it for one rotation then decide if I want to change it.

Video

Music: Pandora – Christian Modern Hard Rock 2

 

Morning Workouts

 

Rotation I, Week A; Day 1

Sunday – 8/26/18

Heavy Bag: 6:00 (minutes : seconds)

MG Super Curl Bar Curls [40/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 50/12, 52.5/10, 55/8

Workout Time: 0:24 (hours : minutes)

 

Rotation I, Week A; Day 2

Monday – 8/27/18

Jump Squats: [Regular: --/15, 65/11, Jump: 45/9, 60/7] (9, 7, 5, 3) 70/9, 75/7, 80/5, 85/3

Standing Barbell Calves: [125/9] (12, 10, 8) 137/12, 145/10, 152/8

Workout Time: 0:31

 

Rotation I, Week A; Day 3

Wednesday – 8/29/18

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 57/9, 62/7] (4 x 8-9, 6-7, 4-5, 2-3) 67/9, 72/7, 77/5, 82/3

MG Reverse CB Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Rotator Cuff: Lying, out: [3.5/11] (2 x 15-16, 13-14) 5.75/16!, 6.0/14!

Workout Time: 0:42

 

Rotation I, Week A; Day 4

Thursday – 8/30/18

Speed Conv Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 120/7] (4 x 8-9, 6-7, 4-5, 2-3) 125/9, 130/7, 135/5, 140/3

Adductors/ Abductors (alternate legs): [2s/11] (2 x 15-20, 10-15) 4s/20, 6s/15

Workout Time: 0:33


Week B

 

Bodyweight: 121.2 pounds.

My weight is back up to about normal.

______________________________

Bench Assistance

Sunday – 9/2/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Dumbbell Bars, Heavy Duty Power Bar, Cambered Bar.

Dumbbell Decline Bench: [20s/15, 27s/9, 35s/7, 42s/5, add gear: 50s/3] (7, 5, 3) 57s/7, 60s/5, 62s/3

MG Standing Presses: [45/9, 50/7, 55/5, add gear: 60/3] (6, 4, 2) 65/6, 70/4, 75/2

WG Cambered Bar Rows: [35/9, 47/7, 57/5, 67/3] (7, 5, 3) 75/7, 80/5, 85/3

Stretching: ~5 minutes

Workout time: 1:30

A very good workout.

Video

None. I somehow lost it.

Music: Pandora – Secular Modern Hard Rock

______________________________

Squats

Monday – 9/3/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Reverse Band (#4, average) Squats: [--/13, 65/11, add bands: 155/9, 185/7, add belt: 215/5, add sleeves: 240/3] (6, 4, 2) 265/6, 280/4, 295/2

Squats with Sleeves: [--/11, 135/9, 155/7, add belt: 175/3, 195/3, add sleeves: 215/3] (6, 4, 2) 225/6, 237/4, 250/2

Stretching: ~5 minutes

Workout time: 1:38

The first exercise went well, but I had a few miscues on the second. First, I wrote up my warmups incorrectly, so I had to do an extra set. Then I had planned on going a bit too heavy for a backoff workout, so I dropped my planned work sets weights by ten pounds. But that made my final warm-up set a bit too heavy. But no matter, as the work sets went as planned.

Video

Music: Pandora – Christian Modern Hard Rock 1

______________________________

Benches

Wednesday – 9/5/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Feet Up Dead Stop Benches: [regular: 45/13, 65/11, 80/9, feet up, dead stop: 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 135/5*, 140/3*, 140/2

3 Count Pause Close Grip Benches: [65/9, 3-count: 80/7, 95/5, add gear: 107/3] (5-6, 3-4, 1-2) 120/6, 127/4, 135/2

WG Curl Bar Rows: [45/9, 60/7, 75/5, add wrist wraps: 85/3] (6-7, 4-5, 2-3) 95/6*, 100/4*, 105/2*

Stretching: ~5 minutes

Workout time: 1:35

The Feet Up Dead Stop Benches were much harder than expected. I dropped the planned weights some and still missed a couple of reps. But then CGBPs went well, so it was not me having an off day. But then, Rows also did not go well. But that was probably due to starting too heavy.

Video

In the video, you hear a problem with using my phone for my workout music—I got a text, disrupting the music. If that were to happen in the middle of a hard rep, it could be quite distracting.

Music: Pandora – Christian Rap 

______________________________

Deadlifts

Thursday – 9/6/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/13, 45/11, 135/9, 185/7, add belt: 235/5, add sleeves: *285/3] (5-6, 3-4, 1-2) 305/6, 320/4, 335/2

Sumo Snatch Grip Deadlifts: [--/11, add sleeves: 135/9, 165/7, add belt: 195/5, 225/3] (5-6, 3-4, 1-2) 255/6, 270/4, 285/2

Stretching: ~5 minutes

Workout time: 1:40

A good workout. But I think I need to work on keeping my butt down more on Conv DLs. I’m stiff-legging it a bit too much. Meanwhile, the SG Sumos are really tough.

Video

Music: Pandora – Christian Metalcore

Morning Workouts

Rotation I, Week B; Day 1

Sunday – 9/2/18

Heavy Bag (higher): 6:00 (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 42/12, 45/10, 47/8

Workout Time: 0:25 (hours : minutes)

The “higher” for the heavy bag indicates I am not using extending hooks to lower the bag somewhat, so the bag is a bit higher. This makes hitting it a bit more like an incline benches, while using the hooks make hitting it a bit like a decline bench. I will alternate week by week using and not using the hooks just for a bit of variety.

 

Rotation 1, Week B; Day 2

Monday – 9/3/18

Speed Extra Low Reverse Band Squats: [Regular: --/15, 65/11, Speed: 95/9, Bands: 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 145/9, 152/7, 160/5, 167/3

Bicycle Abs (amrap) 15, 15

Workout Time: 0:33

 

Rotation I, Week B; Day 3

Wednesday - 9/5/18

Speed Feet Up Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 45/9, 55/7[ (4 x 8-9, 6-7, 4-5, 2-3) 60/9, 65/7, 70/5, 75/3

Rotator Cuff:  Lying, up and down: [3.5/11] (2 x 15-16, 13-14) 4.5/16, 4.75/14

Hand Gripper, holds (turns/secs): [2.5/9] (3 x 11-12, 9-10, 7-8) 4.0/12!, 4.5/10!, 5.0/8!

Workout Time: 0:31

 

Rotation 1, Week B; Day 4

Thursday – 9/6/18

Jump Conv Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7, (9, 7, 5, 3) 60/9, 65/7, 70/5, 75/3

Side Bends: [--/11, 25/9] (12, 10, 8) 35/12, 37/10, 40/no

Workout Time: 0:32

The Side Bends did not feel good at all. I could tell they would leave my obliques overly sore and adversely affect my afternoon Deadlift workout. As a result, I skipped the final set and will substitute leg curls here next time.


Week C

Bodyweight: 122.0 pounds.

______________________________

Bench Assistance

Sunday – 9/9/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Cambered Bar, Dumbbell Bars.

Cambered Bar Decline Bench: [35/15, 55/11, 709, 85/7, 100/5, add gear: 112/3] (6, 4, 2) 125/6, 130/4, 137/2

Dumbbell Standing Presses: [10s/9, 15s/7, 20s/5, add gear: 25s/3] (7, 5, 3) 27.5s/7, 29s/5, 30s/3

MG Cambered Bar Rows: [35/9, 47/7, 57/5, 67/3] (7, 5, 3) 75/7, 80/5, 85/3

Stretching: ~5 minutes

Workout time: 1:27

An easy workout, too easy in fact, even for a backoff workout. I should have increased the weights some, but I will have to just do so that much more for next time.

Video

Music: Pandora – Secular Classic Hard Rock

Playing while I was doing all three sets of Rows was the world’s all-time greatest secular rock song. If you don’t recognize it in the video, there is something seriously wrong with you.

______________________________

Squats

Monday – 9/10/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Mantra Raw (high bar, close stance) Squats: [--/15, 45/11, 115/9, 145/7, add belt: 175/5, add sleeves: 205/3] (6, 4, 2) 225/6, 237/4, 250/2

Extra Low Squats: [--/15, 1a5/9, 145/7, add belt: 175/5, add sleeves: 205/3] (5-6, 3-4, 1-2) 225/6, 237/4, 250/2

Stretching: ~5 minutes

Workout time: 1:49

I was really dragging for this workout, probably due to a new supplement I was trying out. I still managed to get my planned reps with my planned weights, but only because it was a backoff workout. But the workout did take too long.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Benches

Wednesday – 9/12/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Wide Grip Benches: [45/13, 65/9, 85/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/6, 137/4, 145/2

3-count Pause RB Benches: [bands: 85/9, 3-Count: 105/7, 120/5, add gear: 135/3] (5-6, 3-4, 1-2) 150/6, 157/4, 165/2

CG Curl Bar Rows: [45/9, add wrist wraps: 60/7, 75/5, 90/3] (6-7, 4-5, 2-3) 100/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:34

A good workout.

Video

Music: Pandora – Christian Classic Rock

______________________________

Deadlifts

Thursday – 9/13/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Chain Deadlifts: [--/13, 45/11, 135/9, add chains: 225/7, add belt: 250/5, add sleeves: 275/3] (6, 4, 2) 300/6, 315/4, 330/2

Conv Stiff Leg Deadlifts: [--/11, 135/9, 155/7, add belt: 175/5, add sleeves: 195/3] (6, 4, 2) 215/6, 225/4, 235/2

Stretching: ~5 minutes

Workout time: 1:45

A good workout.

Video

Music: Pandora – Christian Classic Rock

Morning Workouts

Rotation I, Week C; Day 1

Sunday – 9/9/18

Heavy Bag (higher): 7:00 (minutes : seconds)

CG Super Curl Bar Curls: add wrist wraps: [45/9] (3 x 11-12, 9-10, 7-8) 55/12, 57/10, 60/8

Workout Time: 0:27 (hours : minutes)

 

Rotation I, Week C; Day 2

Monday – 9/10/18

Extra Low Speed Squats: [Regular: --/15, 65/11, Speed: 80/9, 90/7] (4 x 8-9, 6-7, 4-5, 2-3) 100/9, 105/7, 110/5, 115/3

Rocking Standing DB Calves: [35/9] (3 x 11-12, 9-10, 7-8) 47.5/12, 50/10, 52.5/8

Workout Time: 0:39

 

Rotation I, Week C; Day 3

Wednesday – 9/12/18

Speed RB Benches: [Regular: 45/15, 65/11, Speed, bands: 85/9, 100/7] (4 x 8-9, 6-7, 4-5, 2-3) 110/9, 115/7, 120/5, 125/3

BB Reverse Curls: [45/9] 50/12, 52/10, 55/8

Workout Time: 0:35

 

Rotation I, Week C; Day 4

Thursday – 9/13/18

Speed Sumo One Chain 3” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (9, 7, 5, 3) 1 Chain: 165/9, 172/7, 180/5, 187/3

Dip Bar Twisting Leg Raises (legs together): [--s/01] (15-20, 10-15) --/15, --/13

Workout Time: 0:35


Week D

Forthcoming.

 

Morning Workouts

Forthcoming.


 

Rotation II

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


Week D

Forthcoming.

 

Morning Workouts

Forthcoming.


These workout logs are continued at: 2018-19 Tetra #1 Powerlifting Training Plan; Rotations III and IV of VI.


2018-19 Tetra #1 Powerlifting Training Plan; Rotations I and II of VI. Copyright 2018 by Gary F. Zeolla.

Powerlifting and Strength Training
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