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Full Workout Logs:
Two by Two Powerlifting Training Plan - 2016
Pre-Contest Routine, Weeks 7-12 of 12
These workout logs are continued from Full Workout Logs: Two by Two Powerlifting Training Plan - 2016; Pre-Contest Routine, Weeks 1-6 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.
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.
New Article
New Home Gym Equipment: Part One: Powerlifting Bars is a new article. It is the first of a two-part article reviewing of the all of the new home gym equipment I have purchased in the past year.
Week 7 of 12 (Week A)
Bodyweight: 121.0 pounds.
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Bench Assistance
Monday – 7/25/16
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] (6,4,2) 152/6, 160/4, 167/2
Close Grip BB Incline Benches: [45/9, 75/7, 95/5, add gear: 110/3] (6,4,2) 120/6, 127/4, 135/2
Wide Grip Curl Bar Rows: [50/8, add wrist wraps: 70/6, 90/4] (7,5,3) 100/7, 105/5, 110/3
Preacher Reverse Curls: [30/9, 40/7] (10,8,6) 45/10, 47/8, 50/6
Stretching: ~5 minutes
Workout time: 1:54
This was an excellent workout.
Music: Pandora – Skillet Radio
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Squats
Wednesday – 7/27/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes.
Squats with Sleeves: [65/15; 130/9, 160/7, 190/5, 215/4, add gear: 240/3] (6,4,2) 265/6!, 277/4!, 290/2!
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 175/7, 205/5, 230/4, add gear: 255/3] (6,4,2) 280/6^, 295/4!, 310/2!
Speed Chain Squats: [135/5] (7,5,3) 165/7^, 172/5^, 180/3^
Stretching: ~5 minutes
Workout time: 2:12*
Another excellent workout. I just have to watch my form, as I was leaning forward a bit too much.
Music: Pandora – Decyfer Down
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Benches
Thursday – 7/28/16
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] (6,4,2) 152/5.2*, 160/4!, 167/2!
Reverse Band Benches (#2, monster-mini bands): [105/9, 125/7, 145/5, add gear: 162/3] (6,4,2) 180/5.7*, 187/4!, 195/2!
Speed RB Benches: (7,5,3) 120/7!, 125/5!, 130/3!
Close Grip Barbell Rows: [45/8, 65/6, 85/4] (7,5,3) 95/7, 100/5, 105/3
Curl Bar Curls: [35/9, add wrist warps: 45/7] (10,8,6) 52/10, 55/8, 57/6
Stretching: ~5 minute
Workout time: 2:11*
I got buried on the first set of both main bench exercises. Unfortunately, I did not record those sets, so I am not exactly sure where I stalled, but the decimals indicate my best estimates. The first set I missed due to not concentrating enough, and the second due to getting out of the groove. And with those misses, those sets were not 50s PRs. However, I corrected those problems on the rest of the sets, and those and the rest of the workout went as planned. Except that the workout took too long, due to the time lost resetting after those missed reps.
Music: Pandora – Disciple Radio
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Deadlifts
Sunday – 7/31/16
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes.
Conv Platform (2-1/4” Deficit) Deadlifts: [45/15, 135/9, 170/7, 205/5, 240/4, add gear: 275/3] (6,4,2) 305/6!, 320/4!, 335/2!
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] (6,4,2) 350/6, 367/4, 385/2
Sumo Speed Chain Deadlifts: (7,5,3) [chains: 225/5] 230/7, 240/5, 250/3
Stretching: ~5 minutes
Workout time: 1:58
An excellent workout. I am really liking my new Ohio Deadlift Bar.
Music: Pandora – Barren Cross Radio
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Morning Workouts
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Week 6; Week B; Day 4
Monday – 7/25/16
Step-ups: 5:00
Jump Rope: 1:00
Sitting BB Calves: [45/9, 95/12] (12,10,8) 105/12, 115/10, 125/8
Workout Time: 0:30
I forgot how hard jumping rope is. I was spent after a whole minute.
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Week 7; Week A; Day 1
Wednesday – 7/27/16
Heavy Bag: 15:00
Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11] (14,12,10) 5.5/14, 5.75/12, 6.0/10
Abs: Decline Sit-ups: [2.5/9, 8.75/7] (12,10, 8) 13.75/12!, 15.0/10!, 16.75/8!
Workout Time: 0:38
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Week 7; Week A; Day 2
Thursday – 7/28/16
Step-ups: 5:00
Jump Rope: 1:00
Adductor/ Abductor Exercise: [--/11, 2s/9] (15, 12) 4s/15, 4s/12
Workout Time: 0:27
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Week 7; Week A; Day 3
Sunday – 7/31/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [3.0/11] (14,12,10) 5.0/14, 5.25/12, 5.5/10
Abs: Dip Bar Leg Raises: [--/9, 3s/7] (15, 15) 6s/15, 6s/15
Workout Time: 0:39Week 8 of 12 (Week B)
Bodyweight: 121.8 pounds.
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Bench Assistance
Monday – 8/1/16
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: 147/3] (6,4,2) 162/6!, 170/3*, 177/2!
Wide Grip Incline Benches: [45/9; 60/7, 80/5, 95/4, add gear: 110/3] (5,3,1) 125/5, 130/3, 135/1
Underhand Dumbbell Rows: [30/10, 47/6, 57/4] (7,5,3) 62/7, 65/5, 67/3
Barbell Reverse Curls: [45/9, 55/7] (9,7,5) 60/9^, 62/7^, 65/5^
Stretching: ~5 minutes
Workout time: 1:57
I was having a hard time focusing at the beginning of this workout. As a result, my form was off on the first set of declines, and it was much harder than it should have been. That left me a bit spent, and thus I did not even try my planned fourth rep on the second set. But I got my act together after that, and the rest of the workout went as planned.
Music: Pandora – Creed Radio
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Squats
Wednesday – 8/3/16
Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5 meter knee wraps; Iron Rebel Rhino 2.5-meter knee wraps (squats); APT heavy knee sleeves (extra low squats).
Shoes: Crain Power Squat Shoes.
Squats with Wraps: [65/15; 135/9, 160/7, 190/5, 220/4, add gear (Rhino wraps): 257/3] (6,4,2) 285/5^*, 295/1* (Crain wraps), 295/3*, 310/2!
Extra Low (ATG) Squats: [95/9, 135/7, 165/5, 190/4, add gear: 215/3] (6,4,2) 240/6!, 252/4!, 265/2!
Speed Squats: [95/6, 115/4] (7,5,3) 125/7^, 130/5^, 135/3^
Stretching: ~5 minutes
Workout time: 2:28*
For this workout I tried out a pair of Rhino knee wraps. But I had problems with them and switched back to my Crain wraps. I will explain what happened in my planned article reviewing different brands of wraps to be published later this year. But here I will say the experimenting got me behind, making for an overly long and tiring workout. But I thank God the last set of squats and the rest of the workout went as planned, so I am still on target for my goals for my upcoming contest.
I forgot to pause the video immediately after my first set of X-low squats, but I do so after about a minute, so you see me undoing my gear, taking a drink, checking my log, and changing the weights for the next set. Sorry about that.
Music: Pandora – Bride Radio
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Benches
Thursday – 8/4/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [55/15, 85/9, 105/7, 125/5, add gear: 140/3] (6,4,2) 155/5.1*, 162/2.2*, 170/2!
Cambered Bar Benches: [50/9, 75/7, 95/5, 110/4, add gear: 125/3] (6,4,2) 140/6, 147/4, 155/2
Push-ups: [regular: 8 reps] (11,11,11) Clap: 11^,11^, 11^
Barbell Rows (medium grip): [45/8, 70/6, 90/4] (6,4,2) 100/6!, 105/4!, 110/2!
Alternating DB Curls: [12s/9, 20s/7] (10,8,6) 25s/10, 26.5s/8, 27.5s/6
Stretching: ~5 minutes
Workout time: 2:00
I was tired for this workout after my overly long and tiring workout the day before and then not sleeping. My planned extra day off was Sunday or Monday, but I probably should have taken it here. But I had a dentist appointment on Friday that I was concerned about. After my last dentist appointment back in January, I felt terrible for the next several days. As such, I thought it best to do this workout and then plan on taking Sunday off, giving me until Monday to recover from the appointment.
In any case, this workout paralleled yesterday’s. The first two sets of the actual powerlift did not go well (with me getting buried on both), but the third set went as planned, as did the rest of the workout.
Music: Pandora – Family Force 5 Radio
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OFF
Sunday – 8/7/16
I did feel rather poor after my dentist appointment and the rough week before, so I thought it best to take this day off and wait until Monday to resume training.
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Deadlifts
Monday – 8/8/16
Gear: Crain power belt; APT: wrist bands; CVS knee sleeves.
Shoes: Nike wrestling shoes (deadlifts and SLDLs); Adidas Title Run Basketball Shoes (jump deadlifts).
Sumo Deadlifts: [45/15, 135/9, 185/7, 230/5, 275/4, add gear: 320/3] (5,3,1) 355/5!, 372/2*, 390/1!
Conv Still Leg Deadlifts: [135/10, 175/8, 210/6, add gear: 242/4] (6,4,2) 270/6!, 282/4!, 295/2!
Jump Deadlifts: [45/6, 65/4] (7,5,3) 75/7^, 80/5^, 85/3^
Stretching: ~5 minutes
Workout time: 1:53
I’ve been trying to do the higher reps of my rep ranges for Weeks 7-8 so far, though I’ve missed several reps, especially on the first (six-rep) set. That has me rethinking my reps for next time. But here, I did my lower reps, as I will probably either miss this workout Week 12, or it will be too close to the contest to go heavy. Either way, I only have one more of these workouts left to go heavy after this one (in Week 10).
That said; before this workout, I finally got a good night’s sleep and felt recovered from my problems last week. I thank the LORD for that and for this workout going very well, except for one missed rep. But it should be noted I did not actually try that rep. You’ll see me in the video getting set, but then after visualizing the rep, I knew I wouldn’t get it, so I stopped there.
That is unlike benches last week where I knew I would not get the final rep but tried it anyway and got buried. I try not to do that, as I believe working to absolute failure can lead to overtraining, evidenced by me having to take an extra day off afterward. Also, it is mentally disheartening to miss a rep. I thus call my approach “training to almost failure.” I work very hard and will do that final rep if I think I can get it, even if it will take a full effort to do so. However, I try to stop before I actually miss a rep.
Note that I was doing jump squats and speed deadlifts, but I reversed them, doing jump deadlifts here and speed squats on my wrapped squats day. That is because this is the shorter workout of the two, and changing into my basketball shoes wastes time.
Videos:
I messed up and ended up with two videos:
At the end of this video I was trying to show how the skin pulled off of my palm, but it didn’t come out. That happed on the final DL set, so for the SLDLs I put a bandage on it, but had to change it for every work set. Below is a pic of my hand (click for a larger image).
Music: Pandora – Saint Radio
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Morning Workouts
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Week 7; Week A; Day 4
Monday – 8/1/16
Step-ups: 5:00
Jump Rope: 1:00
Standing Dumbbell Calves (on 3” platform]: [30/9, 35/7] (12, 10,8) 40/12, 42/9*, 42/8
Workout Time: 0:25
This was the first time I did standing calves in the morning, and they did not go well. I think it was because I was not warmed up as much as after a squat or deadlift workout, so I will need to readjust for that next time.
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Week 8; Week B; Day 1
Wednesday – 8/3/16
Heavy Bag: 15:00
Rotator Cuff: Lying, up: [3.5/11] (14,12,10) 5.5/14, 5.75/12, 6.0/10
Abs: Crunch-Side Bend Combo: [--/9, 6.25/7] (12,10,8) 11.25/12, 12.5/10, 13.75/8
Workout Time: 0:39
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Week 8; Week B; Day 2
Thursday – 8/4/16
Step-ups: 6:00
Jump Rope: 1:05
Leg Curls (legs together): [5.0/9, 7.5/7] (12,10,8) 9.0/12, 9.5/10, 10.0/8
Workout Time: 0:22
I was doing the leg curls without shoes, but I am now doing them with shoes, and that makes a bit of a difference weight-wise, 1.6 pounds to be exact.
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Week 8; Week B; Day 4
Monday – 8/8/16
Step-ups: 6:15
Jump Rope: 1:15
Sitting BB Calves: [95/11, 112/9] (12,10,8) 125/12, 130/10, 135/12
Workout Time: 0:30
I skipped a heavy bag workout so as to be doing the step-ups/ jump rope workouts on the same day as Squat and Deadlift workouts, then the heavy bag workouts the same day as Bench Assistance and Bench workouts.
That said; the calves sets seemed to get easier as I went on, probably because I wasn’t warmed up enough at the start. But that should fix itself as I go longer and harder on the step-ups and rope jumping.
Week 9 of 12 (Week A)
Bodyweight: 121.8 pounds.
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Bench Assistance
Wednesday – 8/10/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
3-Count Pause Decline Benches: [regular: 55/15, 85/9, pause: 105/7, 125/5, add gear: 145/3] (5,3,1) 160/5, 167/3, 175/1
Close Grip BB Incline Benches: [45/9, 75/7, 95/5, add gear: 112/3] (5,3,1) 125/4*, 132/3, 140/1
Wide Grip Curl Bar Rows: [55/8, add wrist wraps: 75/6, 95/4] (6,4,2) 105/6, 110/4, 115/2
Preacher Reverse Curls: [32/9, 42/7] (10,8,6) 47.5/10, 50/8, 52.5/6
Stretching: ~5 minutes
Workout time: 1:53
An excellent workout, despite one missed rep. I’m not sure what happened on that set.
Music: Pandora – Showdown Radio
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Squats
Thursday – 8/11/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Generic boots.
Squats with Sleeves: [65/15; 135/9, 165/7, 195/5, 220/4, add gear: 245/3] (5,3,1) 270/5^, 285/2*, 297/1!
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 175/7, 205/5, 235/4, add gear: 265/3] (5,3,1) 295/5^, 310/3^, 325/1^
Speed Chain Squats: [135/6, 155/4] (6,4,2) 170/6^, 177/4^, 185/2^
Stretching: ~5 minutes
Workout time: 2:00
I’ll explain what is meant by “generic boots” in an article later. But here; an allergic reaction leading to a sleepless night, then another allergic reaction in the morning left me feeling terrible. But thank God right before this workout I was able to take a nap and felt good for it, once I shook off the drowsiness. Before all of that, I had slightly increased the planned weights for squats with sleeves so as to be able to hit 300 on the final set. But then on the second set, my form was off, and the first two reps were much harder than they should have been, so I didn’t even try the third. I then debated on whether to go 295 or 300 for the third, then split the difference. And it went well, as did the rest of the workout.
Music: Pandora – Barren Cross Radio
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Benches
Sunday – 8/14/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [regular: 55/15, 85/9, dead stop: 105/7, 125/5, add gear: 142/3] (5,3,1) 157/5!, 165/2*, 175/1!
Reverse Band Benches (#2, monster-mini bands): [105/9, 125/7, 145/5, add gear: 162/3] (5,3,1) 182/5!, 192/3!, 202/1!
Speed RB Benches: (6,4,2) [105/5] 125/6!, 130/4!, 135/2!
Close Grip Barbell Rows: [45/8, 70/6, 90/4] (6,4,2) 100/6, 105/4, 110/2
Curl Bar Curls: [37/9, add wrist warps: 47/7] (10,8,6) 55/10^, 57/8^, 60/6^
Stretching: ~5 minute
Workout time: 2:04
An excellent workout, except for one missed rep. But that was due to my first set of RB benches being very difficult, which left me burned out. I thus did not even try the planned third rep of the second set. But the third set and the rest of the workout went as planned.
Music: Pandora – Holy Solider Radio
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Deadlifts
Monday – 8/15/16
Gear: Crain power belt; Uxcell knee sleeves; APT wrist bands.
Shoes: Nike wrestling shoes.
Conv Platform (2-1/4” Deficit) Deadlifts: [45/15, 135/9, 180/7, 215/5, 250/4, add gear: 285/3] (5,3,1) 315/5!, 332/3!, 350/1!
Sumo Chain Deadlifts (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, chains: 225/7, 260/5, 295/4, add gear: 330/3] (5,3,1) 362/5, 380/3, 400/1
Sumo Speed Chain Deadlifts: [chains: 225/5] (6,4,2) 235/6, 245/4, 255/2
Stretching: ~5 minutes
Workout time: 2:10*
An excellent workout. The long workout time is due to having to repeatedly change the bandages on my right hand. The torn callus really hurt without a bandage on it, but I needed to change it after every work set. But even then, it would get twisted up after a rep or two, and I had to fight the pain for the rest of the set. Then somehow I cut my right thumb and had to change the bandage on it a couple of times. I had a big pile of bandage wrappers beside me by the time I was finished!
Music: Pandora – Bride Radio
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Morning Workouts
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Week 9; Week A; Day 1
Wednesday – 8/10/16
Heavy Bag: 15:00
Rotator Cuff: Shoulder Horn (alternate arms): [3.75/11, 5.0/9] (14,12,10) 5.75/14, 6.0/12, 6.25/10
Abs: Decline Sit-ups: [2.5/9, 10/7] (12,10, 8) 15.0/12!, 16.75/10!, 17.5/8!
Workout Time: 0:40
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Week 9; Week A; Day 2
Thursday – 8/11/16
Step-ups: 7:00
Jump Rope: 1:30
Adductor/ Abductor Exercise: [--/11, 2s/9] (15, 15) 4s/15, 4s/15
Workout Time: 0:27
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Week 9; Week A; Day 3
Sunday – 8/14/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [3.25/11] (14,12,10) 5.25/14, 5.5/12, 5.75/10
Abs: Dip Bar Leg Raises: [--/9, 3s/7] (18, 18) 6s/18^, 6s/18^
Workout Time: 0:39
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Week 9; Week A; Day 4
Monday – 8/15/16
Step-ups: 7:30
Jump Rope: 1:45
Standing Dumbbell Calves (on 3” platform]: [25/11, 32/9] (12, 10,8) 37/12, 40/10, 42/8
Workout Time: 0:32
Week 10 of 12 (Week B)
Week 10 of 12 (Week B) of Pre-Contest Routine of Two by Two Plan – 2016
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Bodyweight: 122.2 pounds.
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Bench Assistance
Wednesday – 8/17/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
Regular (Medium) Grip Decline Benches: [55/15, 90/9, 115/7, 135/5, and gear: 150/3] (5,3,1) 165/5^, 175/3!, 185/1!
Wide Grip Incline Benches: [45/9; 65/7, 80/5, 95/4, add gear: 110/3] (5,3,1) 125/5, 132/3, 140/1
Underhand Dumbbell Rows: [35/8, 47/6, 57/4] (6,4,2) 65/6, 67/4, 70/2
Barbell Reverse Curls: [45/9, 55/7] (10,8,6) 60/10!, 62/8!, 65/6!
Stretching: ~5 minutes
Workout time: 1:53
This was an excellent workout. However, my upper back on the right side cramped up during the final set of inclines and was still hurting and tight afterwards. Here’s praying it proves to be nothing.
I only recorded the final set of declines, but then as usual after that.
Music: Pandora – Christian Rock Radio
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Squats
Thursday – 8/18/16
Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5 meter knee wraps (squats); APT heavy knee sleeves (extra low squats).
Shoes: Generic boots.
Squats with Wraps: [bwt./13, 65/11; 135/9, 165/7, 195/5, 225/4, add gear: 260/3] (5,3,1 to 4,2,1) *277/5, 295/4!, 310/2!, 325/1!
Extra Low (ATG) Squats: [105/9, 135/7, 165/5, 195/4, add gear: 225/3] (5,3,1) 250/4*, 262/3!, 275/1!
Speed Squats: [95/6, 115/4] (7,5,3) 125/7^, 130/5^, 135/3^
Stretching: ~5 minutes
Workout time: 2:29*
During the day before this workout, what felt like quarter-sized area in my upper back, just right of the spine, was hurting and tight. But then I didn’t notice it all during this workout, but it bothered me slightly afterwards. However, I am hopeful it will be fine by my next workout on Sunday. I thank the LORD for all of that.
Also, I’ve really been having problems getting loose and hitting depth on my first warm-up set, so this time I tried doing a set with just bodyweight first, and that seemed to help, so I will do that from now on.
That said; I really messed up on my first work set. It was supposed to be 290/5, which of course would be two 45s, a 25, a 5, and a 2.5 on each side. But as I did the set, it felt rather light and unbalanced. When I checked the weights afterwards, I had forgotten the 5 and 2.5 on one side and just the 5 on the other! How I managed that, I have no idea. But it left me in a quandary as to how to proceed. I had planned on doing 3 x 5,3,1, but I figured since I already did a set of five, and it felt rather light, I decided to increase my originally planned weights by five pounds each, do three more sets, but to shoot for 4,2,1. And thank God, I hit all of those new planned reps, giving me 50s PRs on each set. It helped that my favorite song of all time come on as I was wrapping for and doing the final set, “King of Kings” by Barren Cross.
But then on the first work set of X-low squats, as I walked out the weight, I noticed a 2.5 laying on the floor that was supposed to be on the bar. I thus had to re-rack the weight, put that plate on, and reset. That threw me off and caused me to only try four reps. But then the next two sets went as planned, as did the speed work.
Adding to all of this, the way I have this workout arranged is not the best, as I have to readjust my power rack and foam box from for regular depth squats to extra low to regular depth again. Next time, I will flip-flop X-low squats from here with squats with sleeves from Week A, so as not to have to adjust anything here. But as it was, I ended up with another way too long squat workout.
Videos:
Since I wasn’t quite sure what I would do, I recorded the top three sets of squats with wraps. And continuing my mindlessness, I forgot to pause the video right away after a couple of the sets, so the video got rather long for just wrapped squats. I thus stopped the recording and started a new one for the rest of the workout and later had to trim and split the first video.
Squats with Wraps (sets 2 and 3)
Music: Pandora – Bride Radio
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Benches
Sunday – 8/21/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [55/15, 85/9, 105/7, 125/5, add gear: 140*/3] (5,3,1) 160/4.3*, 167/2*, 177/1!
Cambered Bar Benches: [50/9, 75/7, 95/5, 115/4, add gear: 132/3] (5,3,1) 140/4*, 155/3, 162/1
Push-ups: [regular: 8 reps] (12,12,12) Clap: 12!,12!, 12!
Barbell Rows (medium grip): [45/8, 70/6, 92/4] (6,4,2) 102/6!, 107/4!, 112/2!
Alternating DB Curls: [15s/9, 22.5s/7] (10,8,6) 26.5s/10, 27.5s/8, 29s/6
Stretching: ~5 minutes
Workout time: 2:07
Not a good workout, despite hitting a 50s PR on the final set of benches. I’ve just had too many missed reps, and by that I mean trying a rep and getting buried. That defies my own stated principle of “training to ALMOST failure.” But by pushing TO failure I have proved why I believe that is not wise—I am feeling a bit overtrained and thus will take an unplanned day off Monday and wait until Wednesday for the final workout of this training week.
Music: Pandora – Family Force 5 then Bride Radio
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Deadlifts
Wednesday – 8/24/16
Gear: Crain power belt; APT: wrist bands; Uxcell knee sleeves.
Shoes: Nike wrestling shoes (deadlifts and SLDLs); Adidas Title Run Basketball Shoes (jump deadlifts).
Sumo Deadlifts: [45/15, 135/9, 185/7, 235/5, 285/4, add gear: 330/3] (4,2,1) 360/4!, 380/1.1*, 390/*miss*
Conv Still Leg Deadlifts: [135/10, 175/8, 215/6, add gear: 247/4] (5,3,1) 275/5!, 290/3!, 305/1!
Conv Platform (2-1/4” Deficit) Deadlifts: 135/3, add gear: 185/2
Conv Jump Deadlifts: [45/6, 65/4] (6,4,2) 80/6!, 85/4!, 90/2!
Stretching: ~5 minutes
Workout time: 1:53
Deadlifts went absolutely horrible. I think that was due to two reasons. First, I got away from original plan for reps. Second, I took more extra days off than usual due to #1. I’ll explain more about those points later, as I will make adjustments to my next training plan in these regards. But here; this was to be the last time doing regular deadlifts, then for my final deadlift workout next week I was going to do look-alike lifts. But with deadlifts going so badly here, I think I will do regular deadlifts again next week, but go lighter and for more reps.
But SLDLs went well. I was bit leery about hitting a single with my hamstring, but it wasn’t a problem. But then I experimented a bit after the SLDLs to see what it felt like to do them with a 2-1/4” deficit, as I was thinking I might do them that way in my next training plan. But it was when I bent over from the waist to grab the bar for the first practice set that I felt a twinge in my hamstring. That often happens when I bend over like that due to my fibromyalgia and is why I usually bend my legs when bending down. I thus just ignored it, reset by bending my legs first, and the practice sets felt okay. I put on my gear for the last set as I wanted to see if my belt would get in the way, but it did not.
I then did my jump deadlifts. They went well, and my hamstring only bothered me slightly during them. But then after the workout, the pain in my hamstring really flared up. Then in the middle of the night the pain woke me up, leaving me stressed out and unable to fall back asleep. With a contest just 17 days away, I can only pray my hamstring will be okay. But I won’t know until I squat on Sunday.
Videos:
Music: Pandora – Saint Radio
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Morning Workouts
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Week 10; Week B; Day 1
Wednesday – 8/17/16
Heavy Bag: 15:00
Rotator Cuff: Lying, up: [3.25/11, 4.75/9] (14,12,10) 5.75/14, 6.0/12, 6.25/10
Abs: Crunch-Side Bend Combo: [--/9, 7.5/7] (12,10,8) 12.5/12!, 13.75/10!, 15.0/8!
Workout Time: 0:37
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Week 10; Week B; Day 2
Thursday – 8/18/16
Step-ups: 8:00
Jump Rope: 2:00
Leg Curls (legs together): [4.0/11, 7.0/9] (12,10,8) 9.0/12, 9.5/10, 10.0/9
Workout Time: 0:27
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Week 10; Week B; Day 3
Sunday – 8/21/16
Heavy Bag: 15:00
Rotator Cuff: Lying, out: [2.75/11, 4.25/9] (14,12,10) 5.25/14, 5.5/12, 5.75/10
Abs: Twisting Leg Raises: (15,12): 15^, 12
Workout Time: 0:36
Since I skipped this workout last time, I repeated what I had done the time before that.
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Week 10; Week B; Day 4
Wednesday – 8/24/16
Step-ups: 8:30
Jump Rope: 2:15
Sitting BB Calves: [95/11, 125/9] (12,10,8) 140/12, 147/10, 155/8
Workout Time: 0:35
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My Life Story on my Zeolla.org website has been updated.
Writing Plans on my Christian website has been updated.
Sets x Reps Plan and Philosophy
Sets x Reps Plan and Philosophy is a new article on my fitness website. It details how I plan on fixing my powerlifting training problems of late--by going back to my original sets x reps plan and abiding by my long-held philosophy for such.
Silver Anniversary of Darkness to Light
Silver Anniversary of Darkness to Light is a new article on my Christian website. I am mentioning it here as I mention my fitness website and my powerlifting in it.
Diet Evaluation Logs - 2016 has been updated with Augusts' numbers.
Week 11 of 12 (Week A)
Bodyweight: 121.9
pounds.
Body fat: 12.4%, 15.1 pounds.
LBM: 106.8 pounds.
Waist: 32-3/4”.
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Bench Assistance
Thursday – 8/25/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
3-Count Pause Decline Benches: [regular: 55/15, 85/9, pause: 105/7, 125/5, add gear: 145/3] 160/6, 167/4, 175/2
Close Grip BB Incline Benches: [50/9, 80/7, 95/5, add gear: 110/3] 125/5, 132/3, 140/2
Wide Grip Curl Bar Rows: [60/8, add wrist wraps: 75/6, 92/4] 102/7, 107/4.7, 112/2.9
Preacher Reverse Curls: [32/9, 42/7] 47.5/10, 50/8, 52.5/6
Stretching: ~5 minutes
Workout time: 2:11
Comments about this workout are in my Sets x Reps post. But here; due to being tired from not sleeping after my deadlift workout the day before, this workout took way too long. But I have noticed that before—when I am tired from not sleeping, it affects my endurance, slowing me down, but it does not affect my strength. Also, the painful and stiff spot in my upper back came back after this workout. Very strange.
Also, I switched from my using Heavy Duty Power Bar back to my Texas Power Bar for bench work for the rest of this routine, as the latter is the bar that will be used at my forthcoming contest. But then I will probably switch back to the HDPB after this contest as I prepare for IPA PA States in 2017, as it is closer in diameter to the bench bar to be used at it. I discuss all of this in my expanded and corrected article on Powerlifting Bars, with info added about the specs for bars used at my two contests this year.
Music: Pandora – Christian Rock Radio
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Squats
Sunday – 8/28/16
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Generic boots.
Squats with Sleeves: [bwt./15, 65/10; 135/9, 165/7, 195/5, 220/4, add gear: 242/3] 270/6!, 282/3, 295/1.5*
Chain Squats (chain setup weighs 90 pounds, which is included in the given weights):
[135/9, 170/7, 200/5, 230/4, add gear: 260/3] 290/6!, 305/4!, 320/1
Speed Chain Squats: [135/6, 155/4] 170/7!, 177/5!, 185/3!
Stretching: ~5 minutes
Workout time: 2:15*
Comments about this workout are also in my Sets x Reps post. But here, I had forgotten about my hamstring, as it did not bother me at all on Saturday and before this workout on Sunday, nor during warmup. But then it hurt a bit during my first work set of squats with sleeves, but not on the next two. And then it hurt on and off during the chain squats and some afterwards. But I don’t think it will be a problem, but I won’t know for sure until I deadlift for the last time on Wednesday.
Also, when I was putting the safety bars into my power rack at the start of this workout, I got the underside of my right index finger caught between the bar and rack. It really hurt and left a blood blister that bothered me throughout the workout. Below is a pic. But in this pic, you can see that the torn blister on my right hand is healed.
Then after fiddling with the chains, my right wrist hurt as I began my warmups for chains squats. It was okay after I put on my wrist wraps, but it hurt some afterwards. As long as I wear wrist wraps, it shouldn’t be a problem. But still, I really have got to stop beating my hands up.
Music: Pandora – Pillar Radio
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Benches
Monday – 8/29/16
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [regular: 55/15, 85/9, dead stop: 105/7, 125/5, add gear: 142/3] 157/5^, 162/3^, 172/2!
Reverse Band Benches (#2, monster-mini bands): [105/9, 125/7, 145/5, add gear: 162/3] 182/6!, 190/4!, 200/2!
Speed RB Benches: [105/5] 125/7!, 130/5!, 135/3!
Close Grip Barbell Rows: [45/8, 70/6, 87/4] 97/7, 102/5, 107/3
Curl Bar Curls: skipped
Stretching: ~5 minute
Workout time: 1:54
Again, see my Sets x Reps post for comments on this workout. But here, I think I was right in the first place in not bothering with curls. If I had done them, then this workout would have been way too long.
Music: Pandora – Holy Solider Radio
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Deadlifts
Wednesday – 8/31/16
Gear: Crain power belt; Uxcell knee sleeves; APT wrist bands.
Shoes: Nike wrestling shoes.
Sumo Deadlifts: [45/15, 135/9, 185/7, 230/5, 270/4, add gear: 315/3] 340/6, 357/3, 370*/2, 380/1
Conv Platform (2-1/4” Deficit) Deadlifts: [135/9, 170/7, 205/5, 240/4, add gear: 270/3] 295/6, 310/4, 325/2
Sumo Chain Deadlifts: Skip
Sumo Speed Chain Deadlifts: Skip
Stretching: ~5 minutes
Workout time: 1:53
I repeated regular deadlifts again this week, due to my last workout not going well and this being my final deadlift workout until my contest ten days after this workout. And I am glad I did them, as despite another mindlessness mistake, they went well, and I am back on track to attempt my goals at the contest.
On the second set, I wanted four reps and set for the fourth and gave it halfhearted tug, but quit there. I think I psyched myself out, knowing it would require a full effort to get the fourth rep and wanting to save it for the next more important set. But the mindlessness came on that set, which was supposed to be 375/2, but as soon as I started the pull, I knew it was unbalanced. But I was so psyched up, I didn’t want to stop and reset, so I went ahead and did my planned double.
Afterwards, I saw I had forgotten a five on one side and thus had only pulled 370. That left me in a bit of a quandary, as 370 was too light for my final pull pre-contest. I thus decided to jump ten pounds and pull a hard single. And it was hard, very hard, harder than I would have liked. But thank God I didn’t miss it, as it gave me confidence after missed reps last week. And it was not bad considering I had already done three hard sets.
I wasn’t sure which of the two main exercises I had been doing on this day I would do after regular deadlifts, but after having problems with my chains in my last squat workout, I didn’t feel like messing around with them again, especially with being tired out after the extra set of deadlifts, so I went with the conv DDLs. But I had been doing them first and wasn’t sure how much to drop the weights for doing them second. I guessed ten pounds, and that gave me the right intensity, very hard, but still getting the highest reps in my rep ranges. And I was excited after the final set to finish off my deadlift training with a successful, hard set.
That worked out, as sumo deadlifts followed by conv DDLs will be how I will arranged this workout in my next training plan. And I will consider the weights I used here to be my 50s PRs for conv DDLs for doing them second in a workout. Note that I have always called this exercise PLATFORM Deadlifts (PDLs), as you stand on a platform while doing them, but everyone else calls them DEFICIT Deadlifts (DDLs). I guess that term makes sense, as “deficit” means “more than what is needed or used; excess” (Oxford), so I will acquiesce and use that term from now on.
I skipped the speed work as I wasn’t about to get out the chains just for it, but in my next plan I will do some form of speed work here.
After thinking my torn callus was healed, I re-tore it during this workout. Below is a pic. But hopefully, it will be healed by the contest. My hamstring bothered me some on and off during this workout, but not enough to keep me from working hard.
Music: Pandora – Saint Radio
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Morning Workouts
______________________________
Week 11; Week A; Day 1
Thursday – 8/25/16
Heavy Bag: 15:00
Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11, 5.0/9] 5.0/14, 5.25/12, 5.5/10
Abs: Decline Sit-ups: [2.5/9, 10/7] 15.0/12^, 16.75/10^, 17.5/8^
Workout Time: 0:36
The Shoulder Horn exercise has not been feeling good, so I reduced the weights some. And I kept the weights the same from last time for the sit-ups so as not to push it with my hamstring.
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Week 11; Week A; Day 2
Sunday – 8/28/16
Step-ups: 9:00
Jump Rope: 2:30
Adductor/ Abductor Exercise: [--/11, 2s/9] 4s/18, 4s/15
Workout Time: 0:34
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Week 11; Week A; Day 3
Monday – 8/29/16
Heavy Bag: 15:00
Rotator Cuff: Lying on side: [3.0/11, 4.5/9] 5.5/14, 5.75/12, 6.0/10
Abs: Dip Bar Leg Raises: [--/9, 3s/7] 6s/20!, 6s/20!
Workout Time: 0:30
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Week 11; Week A; Day 4
Wednesday – 8/31/16
Step-ups: 9:30
Jump Rope: 2:30
Standing Dumbbell Calves (on 3” platform]: [25/11, 35/9] 45/11, 47/9, 50/7
Workout Time: 0:34
This was the first time standing calves felt good since I moved them to my morning workouts, so I bumped up the weights a bit extra form last time.
Bodyweight Update
The bodyweight indicated at the beginning of the preceding log is from last Thursday. But the morning of the last workout (Wednesday, 8/31), I weighed 122.8 pounds. I need to weigh 114.5 pounds at 9:00 am next Friday (9/9) for weigh-ins for my contest the next day. That means I need to lose 8.3 pounds in the next nine days. I wasn’t planning on cutting in earnest until after my final workout on Monday, but with my weight unexpectedly up slightly, I will need to be careful until then. I am already thawing out a large turkey breast to cook on Friday, and that will be one of my primary protein sources while cutting. By Saturday morning (9/3), I weighed 122.0.
Week 12 of 12 (Week B)
Bodyweight:
8/31, W
122.8 (8.3 pounds to lose in 9 days)
9/3, Sa 122.0
9/4, Su 121.0 (start weight cutting in earnest)
9/5, M 120.2
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Bench Assistance
Thursday – 9/1/16
Gear: Crain power belt, Genesis wrist wraps.
Shoes: Coleman sneakers.
Regular (Medium) Grip Decline Benches: [45/15, 90/9, 115/7, 135/5, and gear: 150/3] 162/6^, 170/4!, 180/2!
Wide Grip Incline Benches: [45/9; 65/7, 80/5, 95/4, add gear: 110/3] 122/5, 127/4, 132/2
Underhand Dumbbell Rows: [35/8, 47/6, 57/4] 65/7, 67/5, 70/3
Barbell Reverse Curls: [45/9, 55/7] 62/9!, 65/7!, 67/5!
Stretching: ~5 minutes
Workout time: 2:01
A very good workout.
After this workout I had to rush off to a funeral service. I would have made it too, if my stupid GPS (MapQuest’s smart phone app) hadn’t given me a 20-minute tour of the countryside. Seriously! After telling me to turn right at an intersection that I found later out I should have gone straight through, it had me going in circles on a bunch of back roads. I was so lost I had no choice but to follow it, with hopes I would end up somewhere I recognized. When it finally announced, “You have arrived at your destination” with no funeral home in sight, I had to call the funeral home and get the final directions.
The person I talked to nicely waited for me outside by the door. He escorted me in and down the hall, through a back door to the sanctuary. Good thing too, as if I had gone in myself, I would have gone in through the front door and had disrupted the service that had started five minutes before.
The funeral was for my cousin’s wife. She was a year younger than me (54). She had not been doing well for some time. Very sad.
Music: Pandora – Christian Rock Radio
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Squats and Benches
Sunday – 9/4/16
Squats:
Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5-meter knee wraps. Shoes: Generic boots.
Squats with Wraps: [bwt./15, 55/10; 135/9, 165/7, 195/5, 225/4, add gear: 260/3] 285/6!, 300/3.5^, 315/1
Benches:
Gear: Crain: power belt, Genesis wrist wraps. Shoes: Adidas AdiPower lifting shoes.
Benches: [45/15, 80/9, 105/7, 125/5, add gear: 140/3] 152/6!, 162/3!, 172/1.3
Stretching: ~10 minutes
Workout time: 2:12
I was debating how to handle my final workouts pre-contest. I knew I wanted to go heavy on actual squats and benches one more time, but I was leery about doing much more as it would be less than a week out if I followed my normal schedule and squatted on Sunday and benched on Monday. Also, on Monday I needed to go visit my Mom for her 81st birthday and an old friend who was in town for a family reunion over the weekend. As such, I did both squats and benches on Sunday, but that was it, giving me Monday off. And this way I could start cutting in earnest a day earlier, starting with dinner after this workout.
That said; I was hoping to do 6, 4, 2 reps for both lifts. The first sets of both went as planned, but then I missed reps on subsequent sets. Those misses mess me up some for my contest, but I just need to tone down my expectations slightly. I’ll post more about my plans shortly.
Videos:
I recorded all three sets of both lifts separately.
Music: Pandora – Bride Radio
______________________________
Morning Workouts
______________________________
Week 12; Week B; Day 1
Thursday – 9/1/16
Heavy Bag: 15:00
Rotator Cuff: Lying, up: [3.5/11, 5.0/9] 6.0/14, 6.25/12, 6.5/10
Abs: Crunch-Side Bend Combo: [--/9, 7.5/7] 13.75/12!, 15.0/10!, 16.250/8!
Workout Time: 0:37
______________________________
Week 12; Week B; Day 2
Sunday – 9/4/16
Step-ups: 10:00
Jump Rope: 2:45
Leg Curls (legs together): [4.0/11, 7.5/9] 9.5/12, 10.0/10, 10.5/8
Workout Time: 0:27
This was my last full morning workout, but I might do just the cardio on Wednesday to help with cutting weight.
Routine Review/ Contest Plans
I have finished my 12 week pre-contest training routine in preparation for my powerlifting contest this Saturday (9/10/16), which is APF/ AAPF Ohio States in Mansfield, OH.
My training was going great, up until the final 2-4 weeks of the routine. I then began having problems. I already posted about one reason I think this was the case in my Sets x Reps Philosophy and Plan article. I will post about another possible reason later, when I am ready to start my Post-Contest Routine. But for now, I need to focus on the upcoming contest.
Even with my training not going as well as I would have hoped the last couple of weeks, I am still on track to attempt my original goals at the contest. But I will not be attempting the more optimistic goals I began having when my training was going better. Those will have to await another time. But as for this contest, if I can hit those original goals, I will be more than happy.
I will be competing in the AAPF (drug tested) federation, 114-pound weight class, men’s masters (55-59 age) category, Classic Raw (raw with wraps) division. My planned openers are 290 – 160 – 350. I know what I plan to do after that, but those plans can be adjusted based on how the openers go.
In the meantime, I am focusing on cutting weight. I need to weigh 114.5 pounds at 9:00 on Friday. This morning (Wednesday, 9/7), I weighed 118.8 pounds, so I have 4.3 more pounds to lose in the next 48 hours. That should happen as I cut sodium intake today and water intake tomorrow.
Here’s praying all goes both in cutting weight and in my performance at the contest. May the LORD be glorified by my participation at this event.
______________________________
Week 12; Week B; Day 3
Wednesday – 9/6/16
Heavy Bag: 12:00
Rotator Cuff: Lying, out: [3.0/11, 4.5/9] 5.5/13, 5.75/11, 6.0/9
Abs: Twisting Leg Raises: (15,12): 12, 12
Workout Time: 0:32
I did this morning workout to help with cutting weight. Also, if I didn’t it would have 2-1/2 weeks between times doing this type of workout, and that would have been just too long. But I cut back on the intensity.
For a contest report, see APF/ AAPF Ohio State Powerlifting Championships - 2016.
These workout logs are continued at: Two by Two Powerlifting Training Plan - 2016-17; Post-Contest Routine, Weeks 1-6 of 11.
Full Workout Logs: Two by Two Powerlifting Training Plan - 2016; Pre-Contest Routine, Weeks 7-12 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
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