Fitness for One and All Home Page
Books and eBooks by the Director
Full Workout Logs:
Two by Two Powerlifting Training Plan - 2016
Pre-Contest Routine, Weeks 1-6 of 12
These workout logs are continued from Two by Two Powerlifting Training Plan - 2016; Post-Contest Routine, Weeks 7-12 of 12.
Stats:
Age: 55.
Height: 5'1".
Bodyweight: See each week.
Next Contest: God-willing, APF/ AAPF Ohio States in Mansfield, Ohio on Saturday, September 10, 2016. For details, see Contest Decision.
Notations:
330/6 – Pounds/Reps (all weights are in pounds).
[45/15] – Warm-up sets are in brackets.
(6,4,2) – Desired reps for work sets are in parentheses before the sets.
! – 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 my Cardio Logs - January through June 2016 and Cardio Logs - July through December 2016.
Routines Review and Preview
Routines Review and Preview is a new article. It reviews my previous routine and previews this one, noting changes I will be making to both of these halves of my Two by Two Powerlifting Training Plan.
Between Routines Break
Tuesday to Saturday – 6/7-11/16
I made good use of the extra time I had due to not working out during my break between training routines. I got lots done on my four volume writing project. I spent a good bit of time in the kitchen preparing and freezing food so as to have healthy foods to eat when I get back into hard training. I wrote up my training plans in detail and prepared my workout charts for my next two routines, including what I will probably do after my upcoming contest until the next one next year.
But most importantly, I visited my mom in the hospital a couple of times. The first time I was encouraged, as she seemed to be doing much better, but then she had a setback and was not doing good at all the second time. But she was still transferred back to the nursing home the next day. My dad and I don’t think that was a good idea. but all we can do is hope and pray she improves.
That said, I'm rested and anxious to get back to lifting tomorrow (Sunday, 6/12/16). One thing I wrote up was a summary of the planned exercises for all of my workouts in my Two by Two Powerlifting Training Plan. For this chart, see: Workouts Summary.
Week 1 of 12 (Week A)
Bodyweight: 120.4 pounds. Not surprisingly, I lost weight during my between routines break. That is because I lose my appetitive when I’m not working out. In fact, on Saturday I had to force myself to eat as I was feeling stuffed. But no matter, as I am sure I will gain it back quickly now that I’m back to hard training.
______________________________
Bench Assistance
Sunday – 6/12/16
Gear: Crain power belt, Redline wrist wraps.
Shoes: Coleman sneakers.
3-Count Pause Decline Benches: [regular: 55/15, 75/9, pause: 95/7, 110/5, add gear: 125/3] (6,4,2) 140/6, 147/4, 155/2
Close Grip BB Incline Benches: [45/9, 70/7, 90/5, add gear: 105/3] (6,4,2) 115/6, 120/4, 125/2
Underhand Dumbbell Rows: [30/8, 40/6, 47/4] (7,5,3) 52/7, 55/5, 57/3
Curl Bar Reverse Curls: [37/9, 52/7] (10,8,6) 57/10, 60/8, 62/6
Stretching: ~5 minutes
Workout time: 1:43
It felt good to get back into training. And it especially felt good to be able to start with hard training and not have to hold back on my intensity like I had been doing at the start of a new routine. I also very much liked this revamped BA workout. It is much more of a powerlifting workout than the bodybuilding-type workout I had been doing. Given this, I think I am going to enjoy my new plans, but it will be several weeks before I’ll know if they are more effective.
But the pause declines are going to be tough due to the difficulty breathing while hanging almost upside down and trying to count “1001, 1001, 1001” for the pause for each rep. But I think they will be effective.
Videos:
Underhand Dumbbell Rows (set 2)
Underhand Dumbbell Rows (set 3)
Music: Pandora – Three Days Grace
______________________________
Squats
Monday – 6/13/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes (all squat work); Nike sneakers (calves).
Squats with Sleeves: [65/15; 115/9, 150/7, 180/5, *add gear: 205/4, 225/3] (6,4,2) 2506/, 262/4, 275/2
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 165/7, 195/5, 225/5*, add gear: 250/3] (6,4,2) *250/6*, 270/6, 282/4, 295/2
Speed Chain Squats: [135/5] (7,5,3) 157/7, 165/5, 172/3
Dumbbell Calves: *skip*
Stretching: ~5 minutes
Workout time: 2:05*
Once again, I had an allergic reaction earlier in the day and that continued through this workout. As a result, I wasn’t thinking straight and made several stupid mistakes during this workout. Namely, I thought I had written my warmup sets down wrong and revised them, then got confused on them, then I loaded the wrong weight for my first work set of chain squats, necessitating an extra set, and lastly I set up for the wrong final exercise. All of this lead to an overly long and tiring workout and to me skipping the actual planned final exercise. But despite all of these screw-ups, thank God I got all of my planned reps, except the sets were a bit harder than I had hoped. But that was probably due to all that was going on.
Videos:
Music: Pandora – Disciple
_____________________________
*Wednesday – 6/15/16
After my rough day on Monday, I had an even rougher day Tuesday, with not sleeping well both nights. As a result, I felt terrible on Wednesday, so I delayed my Bench workout until Thursday and moved my Squat workout to Friday. But I made good use of the free time on Wednesday and finished draft two of my four volume writing project. I thank the LORD for that, and here’s praying I feel well enough to work out the next two days.
_____________________________
Benches
Thursday – 6/16/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [regular: 55/15, 75/9, dead stop: 95/7, 115/5, add gear: 130/3] (6,4,2) 145/6, 152/4, 160/2
Reverse Band Benches (#2, monster-mini bands): [95/9, 115/7, 135/5, add gear: 152/3] (6,4,2) 170/6, 177/4, 185/2
Speed RB Benches: (7,5,3) 110/7, 115/5, 120/3
Close Grip Barbell Rows: [45/8, 60/6, 70/4] (7,5,3) 80/7, 85/5, 90/3
Stretching: ~5 minute
Workout time: 1:38
It was good that I delayed this workout, as I felt much better by this day, and this workout went well. Except once again, the sets were a bit too hard. That could be because I deviated from the plan I added to my article Routines Review and Preview and went a little bit heavier than explained there for this and Tuesday’s workout. That was so as to avoid the “odd weights” caused by using my 1-1/4s, but I need to not be concerned about that, as this bit of difficulty confirms that plan will work, and I will follow it for the rest of my “starter” workouts.
I was going to record my exercises separately for the first two weeks of this routine to post on the Weightlifting Exercises Videos section of my website, but doing so also contributed to the overly long length of Monday’s workout, so I am going back to one video for the entire workout, which I post on the Workout Videos section of my site.
Music: Pandora – Holy Soldier Radio
______________________________
Deadlifts
Friday – 6/17/16
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes (all deadlift work); Nike sneakers (ad/ab exercise).
Sumo Chain Deadlifts (chain setup weighs 90 pounds, which is included in the given weights):
[45/15, 135/9, 185/7, chains: 230/5, 270/4, add gear: 305/3] (6,4,2) 337/6, 355/4, 372/2
Conv Still Leg Deadlifts: [135/10, 165/8, 190/6, add gear: 215/4] (7,5,3) 237/7, 250/5, 262/3
Sumo Speed Chain Deadlifts: [165/5] (7,5,3) chains: 225/7, 235/5, 245/3
Adductor/ Abductor Exercise: [--/11] (15, 15) 2s/15, 2s/15
Stretching: ~5 minutes
Workout time: 1:57
Yet another allergic reaction and another sleepless night before this workout, so I felt terrible for it. But with already delaying it, I had to work out. And thank God, it went well. It helped that I revised my planned weights a bit downward in accordance with my new plan, even though it meant using my 1-1/4s for most of my work sets.
One thing I noticed that was interesting is the stroke on sumo chain deadlifts felt very short. That was probably due to doing conv deadlifts and sumo platform (3” deficit) deadlifts in my last routine.
Music: Pandora – Red Radio
______________________________
Moring Workouts
Rotation 1, Day 1
Sunday – 6/12/16
Heavy Bag: 12:00
Rotator Cuff: Shoulder Horn (alternate arms): [2.5/11] (14,12,10) 4.75/14, 5.0/12, 5.25/10
Abs: Decline Sit-ups: [--/9, 6.25/7] (12,10, 8) 10.0/12, 11.25/10, 12.5/8
Workout Time: 0:33
Videos:
Shoulder Horn (alternate arms)
Rotation 1, Day 2
Wednesday – 6/15/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [2.5/11] (14,12,10) 4.25/14, 4.5/12, 4.75/10
Abs: Dip Bar Leg Raises: [--/9, 2s/7] (15, 15) 4s/, 4s/
Workout Time: 0:37
Videos:
I was going to record my morning exercises, but then realized I already had videos of all of these exercises on the aforementioned “Exercises” page, so I won't bother.
______________________________
Final Note
This was a very rough week, with my bench workout being the only one I felt good for. And things are only going to get worse now that they are paving the street in front of my home. It is scheduled to take two weeks. I am sure the smell will get into my home and car, causing me problems. I am not looking forward to it. All I can do is trust the LORD to pull me through.
Week 2 of 12 (Week B)
Bodyweight: 120.6 pounds.
______________________________
Bench Assistance
Sunday – 6/19/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
Regular (Medium) Grip Decline Benches: [55/15, 80/9, 100/7, 120/5, and gear: 137/3] (6,4,2) 152/6, 160/4, 167/2
Wide Grip Incline Benches: [45/9; 65/7, 85/5, add gear: 100/3] (6,4,2) 110/6, 115/4, 120/2
Wide Grip Curl Bar Rows: [55/8]
Underhand Dumbbell Rows: [30/8, 40/6, 50/4] (7,5,3) 55/7, 57/5, 60/3
Reverse Curls: [Curl Bar: 35/9, Barbell: 45/7] (10,8,6) 50/10, 52/8, 55/6
Stretching: ~5 minutes
Workout time: 1:50
A very good workout. The only miscue was trying to do two wide grip exercises in the same workout. After the first warmup for the second one, I could tell it was going to be too much on my shoulders, so I flip-flopped that exercise with my upper back exercise from Week A. I also think an extra warmup set for wide grip exercises might be helpful to ensure not hurting a shoulder.
Music: Pandora – Decyfer Down.
______________________________
Squats
Monday – 6/20/16
Gear: Crain: power belt, Genesis wrist wraps, 2.5-meter knee wraps (squats); APT heavy knee sleeves (extra low squats).
Shoes: Crain Power Squat Shoes (squats and extra low squats); Adidas Title Run Basketball Shoes (jump squats).
Squats with Wraps: [65/15; 125/9, 155/7, 180/5, 205/4, add gear: 240/3] (6,4,2) 265/6, 277/4, 290/2
Extra Low (ATG) Squats: [95/9, 135/7, 160/5, 185/4, add gear: 205/3] (6,4,2) 225/6, 235/4, 245/2
Jump Squats: [55/5] (7,5,3) 75/7, 80/5, 85/3
Leg Curls (legs together): [3.75/9, 6.5/7] (10,8,6) 8.5/, 9.0/8, 9.5/6
Stretching: ~5 minutes
Workout time: 2:05*
I was anxious for this workout, as it would be the first time using knee wraps since my contest back on March 5th. But there was no reason for the anxiety, as this workout went well and as planned. The only problem was it took a little too long. But I doubt I could have gotten done any faster, so this workout will probably be over two hours. However, if my Training Plan goes as designed, I’ll only need to use knee wraps twelve times a year, plus at two contests a year. I figure a dozen overly long workouts a year is a small price to pay to be able to use knee wraps at those two contests, which I need to do to reach my goals.
Music: Pandora – Creed Radio
______________________________
Benches
Wednesday – 6/22/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [55/15, 75/9, 95/7, 115/5, add gear: 130/3] (6,4,2) 145/6, 152/4, 160/2
Cambered Bar Benches: [40/9, 60/7, 80/5, 100/4, add gear: 115/3] (6,4,2) 130/6, 135/4, 140/2
Push-ups: [regular: 8 reps] (8,8,8) Clap: 8, 8, 8
Barbell Rows (medium grip): [45/10, 55/8, 65/6, 75/4] (7,5,3) 85/7, 90/5, 95/3
Stretching: ~5 minutes
Workout time: 1:32
This workout went well and as planned.
Music: Pandora – Altar Boys
______________________________
Deadlifts
Thursday – 6/23/16
Gear: Crain power belt; APT: wrist bands, original knee sleeves.
Shoes: Nike wrestling shoes (all deadlift work); Nike Sneakers (side bends).
Sumo Deadlifts: [45/15, 135/9, 185/7, 225/5, 265/4, add gear: 295/3] (6,4,2) 322/6, 340/4, 357/2
Conv Platform (2-1/4” Deficit) Deadlifts: [135/9, 170/7, 200/5, 225/4, add gear: 250/3] (6,4,2) 275/6, 290/4, 305/2
Conv Speed Deadlifts: [135/5] (7,5,3) 145/7, 152/5, 160/3
Side Bends: [25/9, 35/7] (10,8,6) 40/10, 42/8, 45/6
Stretching: ~5 minutes
Workout time: 1:55
This was a very good workout and workout week. It felt good to do the actual powerlifts again. And my plan for picking my starting weights for them worked rather well. All the work sets of squats and benches were a tad easier than expected, but that shows my Post-Contest Routine worked well in preparing me for them. But all three work sets of deadlifts were a bit harder than expected. That could be due to not working as hard as I would have like on a couple of deadlifts look-alike lifts in my Post-Contest Routine due to still being leery about my hamstring. But it has been holding steady, only bothering me slightly after this workout, so I should be able to train hard throughout this routine without being concerned about it. I thank the LORD for all of this.
Music: Pandora –Holy Soldier Radio
______________________________
Morning Workouts
Rotation 1, Day 3
Sunday – 6/19/16
Heavy Bag: 14:00
Rotator Cuff: Lying, up: [2.5/11] (14,12,10) 4.25/14, 4.5/12, 4.75/10
Abs: Crunches: [2.5/9, 12.5/7] (12,10,8) 18.75/12, 20.0/ 10, 21.25/8
Workout Time: 0:34
Rotation 1, Day 4
Wednesday – 6/22/16
Heavy Bag: 15:00
Rotator Cuff: Lying, out: [2.5/11] (14,12,10) 4.5/14, 4.75/12, 5.0/10
Abs: Twisting Leg Raises: (10,10): 10, 10
Workout Time: 0:30
Ideologies Behind Mass Killings: Part One is a new article on my Christian website. It looks at the ideologies that have led to a culture in which mass killings are occurring on a regular basis.
Week 3 of 12 (Week A)
Bodyweight: 120.7 pounds.
______________________________
Bench Assistance
Sunday – 6/26/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
3-Count Pause Decline Benches: [regular: 55/15, 80/9, pause: 95/7, 115/5, add gear: 130/3] (6,4,2) 145/6, 152/4, 160/2
Close Grip BB Incline Benches: [45/9, 70/7, 95/5, add gear: 110/3] (6,4,2) 120/5*, 115*/6, 130/2
Wide Grip Curl Bar Rows: [35/10, 50/8, 65/6, add wrist wraps: 80/4] (7,5,3) 90/7, 95/5, 100/3
Curl Bar Reverse Curls: [37/9, 52/7] (10,8,6) 60/9*, 62/7*, 65/5*
Stretching: ~5 minutes
Workout time: 1:48
It was a rough weekend before this workout, with little sleep, so I felt terrible for this workout. And that could be why CG inclines got messed up. I missed a rep of the first set, then misloaded for second set. The latter was supposed to be 125/4. But at least I realized it during the set and did a couple of extra reps to make up for the lighter weight. But then the final set went as planned.
The pause benches felt easy, as did the WG CB rows. On the latter, this was the first time doing them, and they felt good. I am holding the bar on the straight part, at the end of the knurling near the outside collars, so I could use a straight bar for them. But since I am using a CB for medium and close grip underhand rows, I might as well for these as well.
I missed a rep on every set of reverse curls simply because I increased by too much from last time. But no matter, as the reps were still within my rep ranges. I will repeat these weights next time and try to get the higher reps.
But overall, a good workout, all things considered.
Music: Pandora – Skillet
______________________________
Squats
Monday – 6/27/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes (all squat work); Nike sneakers (calves).
Squats with Sleeves: [65/15; 125/9, 155/7, 185/5, 210/4, add gear: 235/3] (6,4,2) 2576/, 270/4, 282/2
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 170/7, 200/5, 225/4, add gear: 250/3] (6,4,2) 275/6, 290/4, 305/2
Speed Chain Squats: [135/5] (7,5,3) 160/7, 167/5, 175/3
Dumbbell Calves (on 3” platform]: [25/9, 35/7] (10,8,6) 37/10, 40/8, 42/6
Stretching: ~5 minutes
Workout time: 2:04*
This workout went MUCH better than last time. But due to starting too heavy last time, I didn’t increase the weights as much as usual for this workout, and that gave me the right intensity. However, I knew skipping calves last time would bite me this time, as that meant it was a month since I last worked calves. I had to drop the weights five pounds from what I had planned on doing, and my calves were really sore afterwards.
You see me fiddling with my shoes in the video. That is due to the Velcro coming loose on my Crain squat shoes. They’re great shoes, but they’re over decade old. I really need a new pair, but I just cannot afford them right now.
Music: Pandora – Disciple
_____________________________
Wednesday – 6/29/16
Benches
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [regular: 55/15, 80/9, dead stop: 100/7, 117/5, add gear: 132/3] (6,4,2) 147/6, 155/4, 162/2
Reverse Band Benches (#2, monster-mini bands): [100/9, 120/7, 140/5, add gear: 157/3] (6,4,2) 175/6, 182/4, 190/2
Speed RB Benches: (7,5,3) 115/7^, 120/5^, 125/3^
Close Grip Barbell Rows: [45/10, 55/8, 65/6, 75/4] (7,5,3) 85/7, 90/5, 95/3
Stretching: ~5 minute
Workout time: 1:48*
This was an excellent workout. Except after RB benches, I took down the bands and bar and put them away, forgetting I still needed them for the speed work. I thus had to get them back out and set them up again. Then I put the bar away, forgetting I needed it for rows. All of that taking down and setting back up wasted a lot of time. That is why I marked the workout time with an asterisk, as I should get this workout done in less than 1:45.
But on a good note; the construction on the road in front of my home is completed, and it only caused me minor problems. Thank God for that.
Music: Pandora – Pillar Radio
______________________________
Deadlifts
Thursday – 6/30/16
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes (all deadlift work); Nike Sneakers (ad/ab exercise).
Conv Platform (2-1/4” Deficit) Deadlifts: [45/15, 135/9, 170/7, 200/5, 230/4, add gear: 260/3] (6,4,2) 290/6^, 305/4^, 320/2^
Sumo Chain Deadlifts (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 185/7, chains: 230/5, 270/4, add gear: 305/3] (6,4,2) 340/6, 357/4, 375/2
Sumo Speed Chain Deadlifts: (7,5,3) chains: 225/7, 235/5, 245/3
Adductor/ Abductor Exercise: [--/11, 2s/9] (10, 10) 4s/10, 4s/10
Stretching: ~5 minutes
Workout time: 2:05*
I moved the conv PDLs from second in Week B to first here, as I think they are an important lift and thus should be done first. And with doing so, I tied my 50s PRs from last time. But that is not very meaningful, as those PRs were set while doing them second. Conversely, I doubt I will set any new 50s PRs on chain deadlifts in this routine, as I set those PRs while doing them first. I’ve found the order of exercises makes a big difference in terms of the weight I can handle on the exercises. In fact, I should have separate PRs for different placements of exercises, so if I do chain deadlifts second in my next training plan, I’ll consider my best sets from this routine to be my 50s PRs.
That said; this was another excellent workout, except for a couple of more mental miscues. First, I forgot to charge the tablet I use for my log until shortly before this workout. I plugged it in as soon as I thought of it, then let it charge through my first couple of warm-ups, but then had to go into my office to get it when I needed it to know what weights to use next.
Meanwhile, I had started my warmups with the wrong bar, my Heavy Duty Power Bar that I use for squats and benches. I realized it during the third warmup, so I had to unload it and put it away, then get out my Texas Power Bar and load it. Those two miscues are why I went over my preferred two-hour time limit.
Music: Pandora –Bride Radio
______________________________
Moring Workouts
Rotation 1, Day 1
Sunday – 6/26/16
Heavy Bag: 12:00
Rotator Cuff: Shoulder Horn (alternate arms): [2.5/11] (14,12,10) 5.0/14, 5.25/12, 5.5/10
Abs: Decline Sit-ups: [--/9, 6.25/7] (12,10, 8) 11.25/12^, 12.5/10^, 13.75/8^
Workout Time: 0:36
Rotation 1, Day 2
Wednesday – 6/29/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [2.5/11] (14,12,10) 4.5/14, 4.75/12, 5.0/10
Abs: Dip Bar Leg Raises: [--/9, 2s/7] (18, 18) 4s/18, 4s/18
Workout Time: 0:37
My Diet Evaluation Logs – 2016 has been updated with June’s numbers.
Ideologies
Behind Mass Killings: Part Two is a new article on my
Christian website. It looks at the ideologies
that have led to a culture in which mass killings are occurring on a regular
basis.
Week 4 of 12 (Week B)
Bench Assistance
Sunday – 7/3/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
Regular (Medium) Grip Decline Benches: [55/15, 80/9, 105/7, 125/5, and gear: 142/3] (6,4,2) 157/6, 165/4, 172/2
Wide Grip Incline Benches: [45/9; 60/7, 75/5, 90/4, add gear: 105/3] (6,4,2) 115/6, 120/4, 125/2
Underhand Dumbbell Rows: [30/10, 40/8, 47/6, 55/4] (7,5,3) 60/7, 62/5, 65/3
Barbell Reverse Curls: [45/9, 50/7] (10,8,6) 55/10, 57/8, 60/6
Stretching: ~5 minutes
Workout time: 1:58
A very good workout.
Music: Pandora – Plumb Radio
______________________________
Squats
Monday – 7/4/16 – Happy Independence Day!
Gear: Crain: power belt, Genesis wrist wraps, 2.5-meter knee wraps (squats); APT heavy knee sleeves (extra low squats).
Shoes: Crain Power Squat Shoes (squats and extra low squats); Adidas Title Run Basketball Shoes (jump squats).
Squats with Wraps: [65/15; 125/9, 155/7, 185/5, 210/4, add gear: 245/3] (6,4,2) 275/6^, 290/4^, 305/2^
Extra Low (ATG) Squats: [95/9, 135/7, 160/5, 185/4, add gear: 210/3] (6,4,2) 235/6^, 247/4!, 260/2!
Jump Squats: [60/5] (7,5,3) 80/7, 85/5, 90/3
Leg Curls (legs together): [3.75/9, 7.5/7] (10,8,6) 9.0/, 9.5/8, 10.0/8^
Stretching: ~5 minutes
Workout time: 2:08*
An excellent workout.
Music: Jerusalem, “Dancing on the Head of the Serpent.”
“X2004, 17 Christian Rock Hits”
My tablet died on me at the beginning of this workout, so I switched to my music box. You see me fiddling with it before a couple of the sets.
______________________________
Benches
Wednesday – 7/6/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [55/15, 80/9, 100/7, 120/5, add gear: 135/3] (6,4,2) 150/6^, 157/4, 165/2^
Cambered Bar Benches: [50/9, 75/7, 95/5, 110/4, add gear: 122/3] (6,4,2) 135/6, 142/4, 150/2
Push-ups: [regular: 8 reps] (9,9,9) Clap: 9, 9, 9
Barbell Rows (medium grip): [45/10, 57/8, 70/6, 80/4] (7,5,3) 90/7, 95/5, 100/3
Stretching: ~5 minutes
Workout time: 1:39
Another excellent workout.
Music: Pandora – Sacred Warrior
______________________________
Deadlifts
Thursday – 7/7/16
Gear: Crain power belt; APT: wrist bands, original knee sleeves.
Shoes: Nike wrestling shoes (all deadlift work); Nike Sneakers (side bends).
Sumo Deadlifts: [45/15, 135/9, 185/7, 230/5, 270/4, add gear: 305/3] (6,4,2) 335/6, 352/4, 370/2
Conv Still Leg Deadlifts: [135/10, 165/8, 195/6, add gear: 225/4] (7,5,3) 250/7^, 262/5^, 275/3^
Conv Speed Deadlifts: [135/5] (7,5,3) 150/7, 157/5, 165/3
Side Bends: [27/9, 37/7] (10,8,6) 42/10^, 45/8^, 47/6^
Stretching: ~5 minutes
Workout time: 1:58
Another excellent workout, except I did not tie 50s PRs on deadlifts like I did for squats and benches. Thus deadlifts are lagging a bit behind. That could be due to the worn down knurling on my bar, as I was having problems with my grip.
Sunday is my planned monthly day off, so my next workout will be on Monday.
Music: Pandora – Saint Radio
______________________________
Morning Workouts
Rotation 1, Day 3
Sunday – 7/3/16
Heavy Bag: 15:00
Rotator Cuff: Lying, up: [2.5/11] (14,12,10) 4.5/14, 4.75/12, 5.0/10
Abs: Crunches: [2.5/9, 12.5/7] (12,10,8) 20/12^, 21.25/10^, 22.5/8^
Workout Time: 0:33
Rotation 1, Day 4
Wednesday – 7/6/16
Heavy Bag: 15:00
Rotator Cuff: Lying, out: [2.75/11] (14,12,10) 4.75/15, 5.0/13, 5.25/11
Abs: Twisting Leg Raises: (13,12): 13, 12
Workout Time: 0:32
______________________________
Checked myself on my dad's home blood pressure monitor, and my BP was 114/ 76, and resting heart rate: 45. Not bad for being in my mid-50s.
Week 5 of 12 (Week A)
Bodyweight: 120.6 pounds.
______________________________
Sunday – 7/10/16
This was my monthly planned extra day off. During my normal workout time, I visited my mom in a nursing home. She is not doing well at all. I don’t even know how she is still here as she has been barely eating and drinking anything. She is all skin and bones. She also barely talks anymore, so I had to do all of the talking. When I ran out of things to say, I read to her from the Book of Psalms. It is very disheartening.
On my way home, I stopped by CVS. Their therapeutic wraps were on sale, so I picked up a pair of CVS brand knee sleeves. There is not much support to them, but it should be sufficient to keep my knees from aching on deadlifts.
______________________________
Bench Assistance
Monday – 7/11/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
3-Count Pause Decline Benches: [regular: 55/15, 80/9, pause: 100/7, 120/5, add gear: 137/3] (5,3,1) 152/5, 160/3, 167/1
Close Grip BB Incline Benches: [45/9, 75/7, 95/5, add gear: 112/3] (5,3,1) 125/4*, 130/3, 135/1
Wide Grip Curl Bar Rows: [40/10, 55/8, add wrist wraps: 70/6, 85/4] (7,5,3) 95/7, 100/5, 105/3
Preacher Reverse Curls: [30/9, 40/7] (10,8,6) 45/10, 47/8, 50/6
Stretching: ~5 minutes
Workout time: 1:55
I had a strange problem during this workout. My right ear was popping throughout it. It was like when you drive down a long steep hill, except it kept doing it and made it very difficult to concentrate. The popping continued during my shower and while eating dinner, but then stopped. I have no idea what caused it, why it started, and why it stopped. But thank God it did stop, as I wouldn’t have been able to get a wink of sleep if it hadn’t.
But despite the distraction, this workout went very well, except for inclines. The fourth rep of the first set was so difficult that I didn’t even try my planned fifth rep; I only got my planned third rep on the second set by cheating, raising my butt up, and my form on the final single was off, but at least I got it.
Music: Pandora – Stryper Radio
______________________________
Squats
Wednesday – 7/13/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes (all squat work); Nike sneakers (calves).
Squats with Sleeves: [65/15; 130/9, 160/7, 190/5, 217/4, add gear: 242/3] (5,3,1) 267/5, 280/3, 292/1
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 175/7, 205/5, 235/4, add gear: 260/3] (5,3,1) 285/5, 300/3, 315/1
Speed Chain Squats: [135/5] (6,4,2) 165/6, 172/4, 180/2
Dumbbell Calves (on 3” platform]: [25/9, 35/7] (10,8,6) 42/10, 45/8, 47/6
Stretching: ~5 minutes
Workout time: 2:12*
This workout went well and as planned, though all the work sets were harder than they should have been. That was due to not feeling quite right. I was stiff, having a hard time getting down, and my legs just felt dead. That could have been due to not squatting in nine days due to my day off on Sunday. Or it could have been due to an allergic reaction earlier in the day. But more likely, it was because of really struggling to unpack my new deadlift bar on Tuesday. I’ll explain more about that later, but here I will say it was almost like a workout, and left me very tired and sore.
Also, once again I took the chains off after my last set of chain squats, forgetting I needed them for the speed work, so I had to put them back on. That added several minutes to my workout time and left me even more tired out.
My feet were also hurting during and after this workout, so I think it is time to order a new pair of squat shoes.
Music: Pandora – X-Sinner
_____________________________
Thursday – 7/14/16
After my Squat workout Wednesday, I barely slept. I thus felt terrible on Thursday, so I delayed my Bench workout until Friday in hopes I would feel better by then.
_____________________________
Benches
Friday – 7/15/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [regular: 55/15, 80/9, dead stop: 100/7, 120/5, add gear: 140/3] (5,3,1) 155/5!, 162/3!, 170/1!
Reverse Band Benches (#2, monster-mini bands): [105/9, 125/7, 145/5, add gear: 162/3] (5,3,1) 182/5!, 190/3!, 197/1!
Speed RB Benches: (6,4,2) 120/6^, 125/4^, 130/2^
Close Grip Barbell Rows: [45/8, 65/6, 80/4] (7,5,3) 90/7, 95/5, 100/3
Curl Bar Curls: [35/9, add wrist warps: 45/7] (10,8,6) 50/10, 52/8, 55/6
Stretching: ~5 minute
Workout time: 2:00
After resting as much as possible on Thursday, thank God I felt better on Friday. But then I got a blazing headache just as I started benching that continued through this workout. But despite that, this workout went very well. In fact, I bumped the weights up 2.5 pounds for all of the work sets for my two main exercises and still got my planned reps, giving me 50s PRs across the board. I should have bumped up the last set of RB benches to an even 200, as the 197 was rather easy.
My biceps have been sore lately, and I remember they were really sore after my contest last year, so I’m taking that as a sign that I need to do curls. My Bench workouts have been my shortest, so I’m adding them here. But I still want to finish in two hours, which I did exactly this time.
Music: Pandora – Pillar Radio
______________________________
Deadlifts
Sunday – 7/17/16
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes (all deadlift work); Nike Sneakers (ad/ab exercise).
Conv Platform (2-1/4” Deficit) Deadlifts: [45/15, 135/9, 170/7, 205/5, 240/4, add gear: 275/3] (5,3,1) 305/5^, 320/3^, 335/1^
Sumo Chain Deadlifts (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 185/7, chains: 235/5, 280/4, add gear: 320/3] (5,3,1) 355/5, 372/3, 390/1
Sumo Speed Chain Deadlifts: (6,4,2) [chains: 225/5] 235/6, 245/4, 255/2
Adductor/ Abductor Exercise: *Skip* but done the next day: [--/11, 2s/9] (12, 12) 4s/12, 4s/12
Stretching: ~5 minutes
Workout time: 1:58 (+11 minutes the next day)
The evening after my Bench workout I had another allergic reaction that led to another sleepless night and feeling terrible on Saturday, but thank God that was a regular day off. I slept better Saturday night and felt good for this workout. I was thankful for that as I was excited for this workout as I would be using my new Ohio Deadlift Bar for the first time. I will write more about it shortly when I publish an article about all of my new home gym equipment. But for now, I’ll just say I am really going to like it.
That said; with my new bar, this workout went great. I increased my planned weights for the two main exercise by five pounds and still got my planned reps. But I was having a few issues with the new bar that got me behind and which I will explain in my article. But here, as a result, I skipped my final exercise. But I did it the next day after my morning cardio.
My calves were really sore after this workout and have been of late, and I remember they were really sore after my contest this year, so I will be rearranging my workouts a bit so as to incorporate more calves work, both standing and sitting.
This was a rough training week, with something going wrong each workout. But I thank the LORD for enabling me to put in very good workouts despite the distractions.
Music: Pandora – Barren Cross Radio
______________________________
Moring Workouts
Rotation 1, Day 1
Wednesday – 7/13/16
Heavy Bag: 12:00
Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11] (14,12,10) 5.25/14, 5.5/12, 5.75/10
Abs: Decline Sit-ups: [--/9, 7.5/7] (12,10, 8) 12.5/12!, 13.75/10!, 15.0/8!
Workout Time: 0:39
Rotation 1, Day 2
Sunday – 7/17/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [2.5/11] (14,12,10) 4.5/14, 4.75/12, 5.0/10
Abs: Dip Bar Leg Raises: [--/9, 2s/7] (18, 18) 4s/18, 4s/18
Workout Time: 0:37
______________________________
My Life with Multiple Chemical Sensitivity, an article on my fitness website, has been updated.
Week 6 of 12 (Week B)
Bodyweight: 120.6 pounds.
______________________________
Bench Assistance
Monday – 7/18/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
Regular (Medium) Grip Decline Benches: [55/15, 85/9, 110/7, 130/5, and gear: 150/3] (5,3,1) 165/5!, 172/3!, 180/1!
Wide Grip Incline Benches: [45/9; 60/7, 80/5, 95/4, add gear: 107/3] (6,4,2) 120/6, 125/4, 130/2
Underhand Dumbbell Rows: [30/10, 45/6, 57/4] (6,4,2) 62/6, 65/4, 67/2
Barbell Reverse Curls: [45/9, 52/7] (10,8,6) 57/10^, 60/8^, 62/6^
Stretching: ~5 minutes
Workout time: 1:54
Another not so restful night before this workout, but I felt okay for this workout, and it went very well. Hitting 50s PRs on declines this early in my routine shows my revamped BA day is working, at least for progress on my BA exercises. The real question will be how regular benches go on Thursday.
Music: Pandora – Family Force 5.
______________________________
Squats
Wednesday – 7/20/16
Gear: Crain: power belt, Genesis wrist wraps, 2.5-meter knee wraps (squats); APT heavy knee sleeves (extra low squats).
Shoes: Crain Power Squat Shoes (squats and extra low squats); Adidas Title Run Basketball Shoes (jump squats).
Squats with Wraps: [65/15; 130/9, 160/7, 190/5, 220/4, add gear: 257/3] (5,3,1) 285/5^, 300/3^, 315/1^
Extra Low (ATG) Squats: [95/9, 135/7, 165/5, 195/4, add gear: 220/3] (5,3,1) 245/5!, 257/3!, 270/1!
Jump Squats: [60/5] (6,4,2) 85/6, 90/4, 95/2
Leg Curls (legs together): [5.0/9, 8.0/7] (10,8,6) 10.0!/, 10.5/8!, 11.0/8!
Stretching: ~5 minutes
Workout time: 2:16*
I finally got a good night’s sleep and felt good for a workout, and it went very well. The only snafu was my form was off on the first two sets of X-low squats, but I got it right for the final set. Ditto for jump squats.
Videos:
I messed and ended up with two recordings.
Music: Pandora – Creed Radio
______________________________
Benches
Thursday – 7/21/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [55/15, 85/9, 105/7, 125/5, add gear: 142/3] (5,3,1) 157/6!, 165/3!, 175/1^
Cambered Bar Benches: [50/9, 75/7, 95/5, 112/4, add gear: 127/3] (5,3,1) 142/5, 150/3, 157/1
Push-ups: [regular: 8 reps] (10,10,10) Clap: 10, 10, 10
Barbell Rows (medium grip): [45/8, 65/6, 85/4] (7,5,3) 95/7^, 100/5^, 105/3^
Alternating DB Curls: [10s/9] (10,8,6) 20s/10, 22s/8, 25s/8
Stretching: ~5 minutes
Workout time: 2:05
Unfortunately, my streak of good night’s sleep ended at one, as an allergic reaction led to yet another sleepless night. I considered delaying this workout until Friday like I did last week, but I just hate to keep doing that, so I planned on working out. But then on my morning walk, something happened to once again leave me in an allergic reaction, but I already planned on lifting, so I did so. And despite feeling rather terrible, this workout went great.
Music: Pandora – Stryper Radio
______________________________
Deadlifts
Sunday – 7/24/16
Gear: Crain power belt; APT: wrist bands, original knee sleeves.
Shoes: Nike wrestling shoes.
Sumo Deadlifts: [45/15, 135/9, 185/7, 230/5, 275/4, add gear: 315/3] (5,3,1) 350/5^, 367/3!, 385/1^
Conv Still Leg Deadlifts: [135/10, 170/8, 205/6, add gear: 235/4] (6,4,2) 262/6!, 275/4!, 287/2!
Conv Speed Deadlifts: [135/5] (6,4,2) 157/6, 165/6, 172/4, 180/2
Stretching: ~5 minutes
Workout time: 1:40
This was an excellent workout, due in part to my new Ohio Deadlift Bar. With no longer having to worry about my grip, I can focus on the pull itself. And with that, this was my best deadlift workout in almost six months, since a month before my last contest.
I did an extra set of speed work as the initial sets felt too light. I’ll explain shortly why I didn’t do the normal fourth (minor) exercise.
Videos:
First work set of deadlifts. I took this video from a lower angle to show the bar bending as it comes off of the floor. I will explain the import of this in my forthcoming article.
Music: Pandora – Saint Radio
______________________________
Morning Workouts:
Wednesday – 7/20/16
Heavy Bag: 15:00
Rotator Cuff: Lying, up: [2.5/11] (14,12,10) 4.5/14, 4.75/12, 5.0/10
Abs: Crunches: [2.5/9, 12.5/7] (12,10,8) 20/12^, 21.25/10^, 22.5/8^
Workout Time: 0:33
Sunday – 7/24/16
Heavy Bag: 15:00
Rotator Cuff: Lying, out: [3.0/11] (14,12,10) 5.25/14, 5.5/12, 5.75/10
Abs: Twisting Leg Raises: (15,15): 15^, 12
Workout Time: 0:32
Halfway Routine Review
Halfway Routine Review is a new article. It reviews the first half of this Pre-Contest Training Routine and indicates changes I will be making for the second half.
These workout logs are continued at: Two by Two Powerlifting Training Plan - 2016; Pre-Contest Routine, Weeks 7-12 of 12.
Full Workout Logs: Two by Two Powerlifting Training Plan - 2016; Pre-Contest Routine, Weeks 1-6 of 12. Copyright © 2016 By Gary F. Zeolla.
Powerlifting and Back Pain
The first book is geared towards the beginner to intermediate powerlifter. It presents sound training, competition, dietary, and supplement advice to aid the reader in starting and progressing in the sport of powerlifting. The second book details how I overcame years of crippling low back and was able to return to the sport of powerlifting.
Starting and Progressing in Powerlifting: A Comprehensive Guide to the World's Strongest Sport
Overcoming Back Pain: A Mind-body Solution (Second Edition)
See also this series on Amazon (#ad).
Powerlifting and Strength Training
Powerlifting and Strength Training:
Full Workout Logs: 2014 - Present
Text
Search Alphabetical
List of Pages Contact
Information
Fitness
for One and All Home Page
Books and eBooks by the
Director