2018 Tetra Powerlifting Training Plan Workouts Summary

2018 Tetra Training Plan Workouts Summary

This page presents all of my workouts for my 2018 Tetra Powerlifting Training Plan. I will provide further details on this training plan later.

Workouts Summary

All bench exercises done with a medium grip and a slight pause at the chest, unless otherwise indicated. The “extra low” depth for squats is 1-1/2” (2 boards) lower than my normal, legal depth. I hit each depth exactly due to using my *extra low foam squat box.

Abbreviations:

AMRAP = As Many Reps as Possible

CG = Close Grip

MG = Medium Grip (my regular grip)

WG = Wide Grip

BB = Barbell (usually my *Heavy Duty Power Bar)

CB = Curl Bar

SCB = Super Curl Bar (different grip angles than a regular curl bar)

DB = Dumbbell

RB = Reverse Bands

RC = Rotator Cuff

[…] = Not sure if I will use the variation or do the exercise.

Or = Could use either alternative.

Powerlifting (Afternoon) Workouts

Basic Design of Workouts:

Bench Assistance: Decline Benches, Seated Presses, Rows (overhand, to the chest).

Squats Day: Two Major Squat Exercises.

Bench Day: Two Major Bench Exercises, Rows (underhand, to the stomach).

Deadlift Day: Two Major Deadlifts Exercises.

Bench Assistance (BA):

Three-Week Rotation:

Week A: WG Decline Benches, MG Seated Presses, CG BB Rows.

Week B: CG Decline Benches, WG Seated Presses, MG BB Rows.

Week C: MG Decline Benches, CG Seated Presses, WG BB Rows.

Squats (Sleeves):

Week A: Three-Count Pause Squats, Olympic (extra low, close stance) Squats (no Manta Ray).

Week B: Extra Low Squats, Partial Squats.

Week C: Squats with Sleeves, One-Count Pause Manta Ray Squats.

Week D: Extra Low Two Chain Squats, One-Count Pause Squat.

Peaking Workout: Squats with Sleeves and/ or Wraps.

Contest: Squats with Sleeves and/ or Wraps.

Benches:

Week A: 3-Count Pause Benches, CG Benches, WG SCB Rows.

Week B: 3-Count Pause One Chain Benches, WG Benches, MG SCB Rows.

Week C: Benches, 3-Count Pause CG Benches, CG SCB Rows.

Week D: Dead Stop Cambered Bar Benches, Rack Benches (with mats, 6” from chest), MG CB Rows.

Peaking Workout: Benches, [Rows].

Contest: Benches.

Deadlifts (Sumo):

Week A: Sumo 2¼” Deficit Deadlifts, Conv Deadlifts.

Week B: Sumo 3” Deficit Two Chain Deadlifts, Conv Snatch Grip Deadlifts.

Week C: Sumo Deadlifts, Conv 2¼” Deficit Deadlifts.

Week D: Sumo Snatch Grip Deadlifts, Conv 3” Deficit Two Chain Deadlifts.

Peaking Workout: Sumo Deadlifts.

Contest: Sumo Deadlifts.

Exercises Not Used

Bench Assistance (BA):

Cambered Bar Decline Benches, DB Decline Benches (arms together and alternating arms), DB Seated Presses (alternating arms), Incline Benches (all variations), Standing Presses (all variations), One-Arm DB Rows (overhand), Two-Arm DB Rows (overhand), WG Cambered Bar Rows, CG Cambered Bar Rows.

Squats:

Bench Squats, Low Squats, Dead Stop Squats, Box Squats, [One-Count Pause] Close Stance Squats (no Manta Ray), Extra Low Manta Ray (high bar, close stance) Squats, [Extra Low] Sting Ray (front, close stance) Squats, Zercher (front, close stance) Squats.

Benches:

Cambered Bar Benches, Rack Benches (without mats, 5” from chest), 3-Count Pause RB (#2, monster-minis) Benches, DB Benches (arms together and alternate arms), Dead Stop Feet Up Benches, Board Benches, Floor Presses, Triceps Pushdowns, Two-Arm Dumbbell Rows (underhand), One-Arm DB Rows (underhand), One-Arm DB Rows (parallel grip), WG CB Rows, CG CB Rows.

Deadlifts:

Sumo and Conv RB (#4, average bands) Deadlifts, Sumo 2¼” and 4½” Block Pulls, Conv 2¼” and 4½” Block Pulls, Sumo and Conv Rack Pulls, Sumo [2¼” Deficit] SLDLs, Conv [2¼” Deficit] SLDLs.

Cardio/Speed & Isolation Exercises (Morning) Workouts

Basic Design of Workouts:

Day 1: Heavy Bag, Curls, Grip Work.

Day 2: Speed Squats, Calves, Upper Abs.

Day 3: Speed Benches, Reverse Curls, Rotator Cuff.

Day 4: Speed Deadlifts, Leg Curls, Adductors/ Abductors or Lower Abs.

Day 1 (on BA day):

Three-Week Rotation:

Week A: ^Heavy Bag, MG SCB Curls, Hand Gripper (holds).

Week B: ^Heavy Bag, MG CB Curls, Hand Gripper reps).

Week C: ^Heavy Bag, CG SCB Curls, Hand Gripper (holds + reps)

Day 2 (on Squats day/ Sleeves):

Week A: Jump Squats, Standing Rocking DB Calves, Abs: Sit-ups.

Week B: Speed Extra Low Squats, Standing BB Calves, Abs: Crunch-Side-Bend Combo.

Week C: Speed Squats, Standing Rocking BB Calves, Abs: Twisting Sit-ups or Decline Sit- ups.

Week D: Speed Extra Low Two Chain Squats, Standing DB Calves, Abs: Crunches or Bicycle Abs (2 x amrap).

Day 3 (on Benches day):

Week A: Speed Dead Stop Benches, CG SCB Reverse Curls, RC: Shoulder Horn (arms together).

Week B: Speed One Chain Benches, MG CB Reverse Curls, RC: Lying, in and out.

Week C: Speed Benches, BB Reverse Curls, RC: Sitting, front.

Week D: Speed Dead Stop Cambered Bar Benches, MG SCB Reverse Curls, RC: Lying, up and down.

Day 4 (on Deadlifts day):

Week A: Speed Sumo 2¼” Deficit Deadlifts, Lying Leg Curls (one leg at a time), Twisting Dip Bar Leg Raises (legs together) or Leg Raises (2 x amrap).

Week B: Speed Sumo 3” Deficit One Chain Deadlifts, Hyperextensions (2 x amrap), Adductors/ Abductors (alternate legs).

Week C: Speed Sumo Deadlifts, Lying Leg Curls (alternate legs), Twisting Dip Bar Leg Raises (alternate legs) or Twisting Leg Raises (2 x amrap).

Week D: Jump Sumo Deadlifts, Hyperextensions (3 sets), Adductors/ Abductors (one leg at a time).

Additional Possible Exercises:

Day 1: Speed Rows and Speed Cambered Bar Rows (all variations), MG Preacher CB Curls, MG Preacher SCB Curls, CG Preacher CB Curls, DB Curls (all variations), Plate Holds.

Day 2: Speed Two Chain Squats, Speed RB Squats, Step-ups, Standing Bodyweight Calves (one leg at a time or legs together; 2 x amrap), Standing Rocking Bodyweight Calves (one leg at a time or legs together; 2 x amrap), Sitting Barbell Calves, Abs: Decline Sit-ups, Crunch-Reverse Crunch Combo, Decline Crunch-Side-Bend Combo, Decline Crunches.

Day 3: Speed RB (#2 Monster-minis) Benches, Speed Cambered Bar Benches, Speed Pushups, Laterals (all variations), MG Preacher SCB Reverse Curls, MG Preacher CB Reverse Curls, RC: Lying on Side. RC: Shoulder Horn (alternate arms).

Day 4: Speed Sumo 3” Deficit RB (#4, average bands) Deadlifts, Speed Conv Deadlifts (all variations), Jump Rope, Standing Leg Curls (alternate legs), Standing Leg Curls (one leg at a time), Lying Leg Curls (legs together), Lying Adductor.

For my workouts using this plan, see 2018 Tetra Powerlifting Training Plan; Rotations I-III of III and CSIE Workouts for 2018 Tetra Powerlifting Training Plan; Rotations I-III of III.

Nutrition and the Bible

These three books look in-depth at what God give to human beings for food and what the Bible teaches about diet and nutrition. They also compare these Biblical teachings to scientific research on nutrition and degenerative disease like heart disease, cancer, and stroke.

God-given Foods Eating Plan: For Lifelong Health, Optimization of Hormones, Improved Athletic Performance

Creationist Diet: Second Edition; A Comprehensive Guide to Bible and Science Based Nutrition

Creationist Diet: Nutrition and God-given Foods According to the Bible