2016-17 Two by Two Training Plan Workouts Summary

2016-17 Two by Two Training Plan Workouts Summary

(Powerlifts in Week B of Pre-Contest Routine)

Below is a summary of the planned exercises for all my workouts in my "Two by Two Powerlifting Training Plan - 2016-17." Note that I usually lift four times per week (Sunday, Monday, Wednesday, Thursday). For background to this chart, see the article 2016-17 Two by Two Training Plan Preview.

Abbreviations:
CG = Close Grip
MG – Medium Grip (my regular grip)
WG = Wide Grip
BB = Barbell
CB = Curl Bar
DB = Dumbbell
RB = Reverse Bands
RC = Rotator Cuff

Bench Assistance Day:
Post-Contest Routine:
Week A: MG Inclines, CG Declines, WG BB Rows, Reverse DB Curls/ Preacher Curls
Week B: 3 Count Pause Declines, WG Inclines, DB Overhand Rows (elbows out), CB Reverse Curls

Pre-Contest Routine:
Week A: WG Declines, Bar Dips (straight)/ MG Presses, MG/ CG BB Rows, Speed MG BB Rows/ CB Curls
Week B: MG Declines, Rings Dips (leaning)/ CG Presses, CG BB Rows, Speed CG/ MG BB Rows/ BB Reverse Curls

Skip Presses last two workouts pre-contest.

For details on the change from inclines to dips and no reverse curls, see 2016-17 Mid-Training Plan Plans.

Squat Day:
Post-Contest Routine:
Week A: Sting Ray (front, close stance) Squats, Reverse Band Squats, Speed RB Squats
Week B: Extra Low Squats, Partial Squats, Jump Squats

Pre-Contest Routine:
Week A: Pause Squats, Chain Squats, Speed Chain Squats
Week B: Squats with Sleeves, Manta Ray (high bar, close stance) Squats, Speed Squats

Squats with Wraps last two squat workouts pre-contest. Skip look-alike lift.

Bench Day:
Post-Contest Routine:
Week A: Dead Stop Cambered Bar Benches, Rack Benches (Lockouts), Speed Benches, CG CB Rows
Week B: Wide Grip Benches, Band Benches, Speed Band Benches, MG CB Rows

Pre-Contest Routine:
Week A: 3 Count Pause Benches, Chain Benches, Speed Chain Benches, WG CB Rows
Week B: Benches, CG Benches, Push-ups, DB Underhand Row

Benches last two workouts pre-contest. Skip look-alike lift.

Note: All BB Rows done overhand, pulling the bar to the chest. All CB Rows done underhand, pulling the bar to the stomach.

Deadlift Day:
Post-Contest Routine:
Week A: Conv Snatch Grip Deadlifts, Sumo SLDLs, Sumo Speed Deadlifts, [Standing BB Calves], Gripper (reps)
Week B: Sumo 3” Deficit Deadlifts, Conv Reverse Band Deadlifts, Conv Speed RB Deadlifts, Gripper (holds)

Pre-Contest Routine:
Week A: Conv Deadlifts, Sumo Chain Deadlifts, Sumo Speed Chain Deadlifts, Gripper (reps)
Week B: Sumo Deadlifts, Conv Deficit Deadlifts, Speed Conv Deficit Deadlifts, Gripper (holds)

Sumo Deadlifts last two workouts pre-contest. Skip look-alike lift.

Morning Workouts:

Weeks 1-6:

Post-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (arms together); Abs: Sit-ups
Day 2: Step-ups, Jump Rope, Standing Leg Curls (one leg at a time)
Day 3: Heavy Bag, RC: Lying, in; Abs: Leg Raises
Day 4: Step-ups, Jump Rope, Adductors/ Abductors (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Sitting, front; Abs: Decline Crunch-Side-Bend Combo
Day 2: Step-ups, Jump Rope, Lying Leg Curls (alternate legs)
Day 3: Heavy Bag, RC: Lying, down; Abs: Dip Bar Twisting Leg Raises
Day 4: Step-ups, Jump Rope, Adductors/ Abductors (alternate legs)

Pre-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (alternate arms); Abs: Decline Sit-ups
Day 2: Step-ups, Jump Rope, Standing Leg Curls (alternate legs)
Day 3: Heavy Bag, RC: Lying on side; Abs: Dip Bar Leg Raises
Day 4: Step-ups, Jump Rope, Adductors/ Abductors (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Lying, up; Abs: Crunch-Side-Bend Combo
Day 2: Step-ups, Jump Rope, Lying Leg Curls (one leg at a time)
Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises
Day 4: Step-ups, Jump Rope, Adductors/ Abductors (alternate legs)

For my first six weeks of workouts using this plan, see 2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 1-6 of 12.

Weeks 7-12:

Post-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (arms together); Abs: Sit-ups
Day 2: Step-ups, Standing BB Calves
Day 3: Heavy Bag, RC: Lying, in; Abs: Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (alternate legs)/ Standing Leg Curls (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Sitting, front; Abs: Decline Crunch-Side-Bend Combo
Day 2: Step-ups, Sitting BB Calves
Day 3: Heavy Bag, RC: Lying, down; Abs: Dip Bar Twisting Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (one leg at a time)/ Lying Leg Curls (alternate legs)

Pre-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (alternate arms); Abs: Decline Sit-ups
Day 2: Step-ups, Standing DB Calves
Day 3: Heavy Bag, RC: Lying on side; Abs: Dip Bar Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (one leg at a time)/ Standing Leg Curls (alternate legs)

Week B:
Day 1: Heavy Bag, RC: Lying, up; Abs: Crunch-Side-Bend Combo
Day 2: Step-ups, Sitting BB Calves
Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (alternate legs)/ Lying Leg Curls (one leg at a time)

For details on this change, see "Halfway Routine Review" at beginning of Two by Two Powerlifting Training Plan - 2016-17; Post-Contest Routine, Weeks 7-12 of 11.

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