Powerlifting Workout Posts and Videos

October to December 2024 (Q4)

At the end of each calendar week, I’m going to post my work sets for my main exercise of each training day, with videos thereof. In most cases, I’m indicating all four of my work sets, but I only recorded the top two sets. Age: 63. Height: 5’0”. Weight: ~122 pounds. Format: pounds/ reps. For background to this page, see Workout Post and Videos and My New Powerlifting/ Strength Training Workout Plan. This page is continued from Powerlifting Workout Posts and Videos: July to September 2024 (Q3).

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2024 Week 40 Workouts

9-29, Su: Regular Squats with Sleeves: 250/5, 265/3, 277.5/1, Raw: 190/10. Video.

9-30, M: Regular Benches: 130/5, 137.5/3, 145/1, Raw: 101.5/10. Video.

10-1, Tu: Regular Conv Deadlifts: 330/5, 347.5/3, 365/1, Raw: 255/10. Video.

Another good workout despite yet one more medical appointment in the morning. But hopefully, that is it, for a while anyway.

10-3, Th: 1-1/2” Extra Low Chain Squats: 270/5, 285/3, 300/1, Raw: 210/10. Video.

10-4, F: 3-Count Pause Chain Benches: 132.5/5, 140/3, 147.5/1, Raw: 107.5/10. Video.

This week was the first time doing the actual powerlifts since my contest about a month ago. My top set for each was about what I did for my openers. I will now, hopefully, work back up to and beyond what I finished with at the contest.

2024 Week 41 Workouts

10-6, Su: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 360/5, 375/3, 395/1, Raw: 275/10. Video.

10-7, M: Close Grip Benches: 130/5, 135/3, 142.5/1, Raw: 105/10. Video.

10-8, Tu: 3/4” Extra Low Squats: 250/5, 265/3, 277.5/1, Raw: 190/10. Video.

10-10, Th: Conv 1 Board (3/4”) Deficit Deadlifts325/5, 342.5/3, 360/1, Raw: 252.5/10. Video.

New shorts to go along with my new deadlifts shoes, so I’m all set.

10-11, F: Chain Benches: 135/5, 142.5/3, 150/1, Raw: 110/10. Video.

2024 Week 42 Workouts

10-13, Su: OFF (not feeling well).

10-14, M: Chain Squats: 275/5, 290/3, 305/1, Raw: 215/10. Video.

Still not feeling very well, but I didn’t want to miss two workouts, so I lifted. And the workout went as planned.

10-15, Tu: 3-Count Pause Benches: 127.5/5, 135/3, 142.5/1, Raw: 105/9. Video (top set only).

The first set felt good, but the rest were much harder than expected. Plus, my shoulders are aching. Consequently, I will be making some changes to my Bench routine.

10-17, Th: Chain Conv Deadlifts: 370/5, 390/3, 410/1, Raw: 287.5/10. Video.

10-18, F: Close Grip Incline Benches: 100/6, 105/4, 110/2, Raw: 80/10. Video.

Doing a form of flat Benches twice a week was not working, so I am going back to my traditional plan of flat Benches on one day and Inclines or Declines the second day (what I call my Bench Assistance or BA workout). For now, I will do just Inclines, but I might alternate in Declines later. I also have done Dips and Presses on my BA day, but those are a bit too rough on my shoulders, so I will avoid them, at least for now.

2024 Week 43 Workouts

10-20, Su: 1-1/2” Extra Low Squats: 247.5/5, 262.5/3, 275/1, Raw: 190/9. Video.

10-21, M: Regular Benches: 132.5/5, 140/2, 147.5/1, Raw: 102.5/10. Video.

Barbell Rows: 107.5/6, 112.5/4, 117.5/2, Raw: 88/12. Video.

10-22, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: 325/5, 342.5/3, 360/1, Raw: 252.5/9. Video.

10-24, Th: 3/4” Extra Low Chain Squats: 275/5, 290/3, 305/1, Raw: 215/10. Video.

10-25, F: OFF (planned off day)

2024 Week 44 Workouts

10-27, Su: Conv 1 Board (3/4”) Deficit Chain Deadlifts: 365/5, 385/3, 405/1, Raw: 280/10. Video.

10-28, M: 3-Count Incline Benches: 95/6, 100/4, 105/2, Raw: 76.5/10. Video.

Hammer Curls: 52.5/10, 55/8, 57.5/6 Video (top set only).

10-29, Tu: Regular Squats with Sleeves: 255/5, 270/3, 282.5/1, Raw: 195/10. Video.

10-31, Th: Regular Conv Deadlifts: 335/5, 352.5/3, 370/1, Raw: 260/10. Video.

11-1, F: Close Grip Benches: 130/6, 135/3, 140/2, Raw: 105/10. Video.

A very rough week, dealing with tech issues. But all except the last workout went as planned.

2024 Week 45 Workouts

11/3, Su: OFF. Not feeling well after eight days of tech stress.

11-4, M: 1-1/2” Extra Low Chain Squats: 275/5, 290/3, 305/1, Raw: 215/10. Video.

After finally getting a good night’s sleep, I was feeling better, so this workout went well.

11-5, Tu: Incline Benches: 100/6, 105/4, 110/2, Raw: 80/10. Video.

CB Reverse Curls: 52.5/10, 55/8, 57.5/6. Video (top set only):

11-7, Th: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 360/5, 380/3, 400/1, Raw: 280/10. Video.

Not feeling well once again due to a medical appointment, but the workout went well, nevertheless.

11-8, F: 3-Count Pause Benches: 127.5/6, 135/3, 142.5/1, Raw: 105/9. Video.

Yet one more medical appointment, and this time I felt it. This workout did not go as planned.

2024 Week 46 Workouts

11-10, Su: 3/4” Extra Low Squats: 255/5, 270/3, 282.5/1, Raw: 195/10, 140/11. Video.

I thought of adding a second raw set of 16-20 reps for a sort of cardio effect. But I was so wiped from the 10-rep set that I only got 11 reps on that new set.

11/11, M: Close Grip Incline Benches: 102.5/5, 107.5/3, 112.5/2, Raw: 82.5/10, 55/18. Video.

Curl Bar Curls: 52.5/10, 55/8, 57.5/6. Video (top set only):

11-12, Tu: Conv 1 Board (3/4”) Deficit Deadlifts: 332.5/5, 350/3, 367.5/1, Raw: 257.5/10, 185/16. Video.

11-14, Th: Chain Squats: 282.5/5, 297.5/3, 312.5/1, Raw: 220/10, 135/16. Video.

11-15, F: Regular Benches: 132.5/5, 140/3, 147.5/1, Raw: 105/8, 70/16. Video.

I think I will stick with the second raw set, but for 14-16 reps. 20 reps would be just too much.

Addendum: Master Best Lifter has been added to RPS Legion – 2024. If there had been a Master Best Lifter award at my recent contest, I would have won it, quite easily in fact, out of six master lifters.
11/15/24

2024 Week 47 Workouts

11-17, Su: Chain Conv Deadlifts: Raw: 225/14, 290/10. Gear: 375/5, 395/3, 415/1. Video.

11-18, M: 3-Count Incline Benches: Raw: 60/15, 80/10. Gear: 97.5/5, 102.5/3, 107.5/2. Video.

11-19, Tu: 1-1/2” Extra Low Squats: Raw: 115/16, 195/10. Gear: 255/5, 267.5/3, 280/1. Video.

11-20, W: Decline Benches: Raw: 85/14, 115/9. Gear: 135/5, 142.5/3, 150/1. Video.

11-21, Th: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 185/14, 255/8. Gear: 325/5, 342.5/3, 360/1. Video.

11-22, F: Dead Stop Chain Benches: Raw: 85/16, 115/8, Gear: 135/5, 142.5/3, 150/1. Video.

Changing my routine around, doing two higher rep raw sets first, as part of my warmups. Then my lower rep geared sets. I’ve tried this before to save time, but the raw sets would tire me out too much for the more important geared sets. But I seem to be handling it this time. I just had to drop the weights for my geared sets slightly. I will still only record my top two geared sets. Note that my gear consists of a belt and wrist wraps, plus knee sleeves for Squats and Deadlifts.

Also, I am going to try lifting six days/ week. That way, I can alternate flat Benches, Inclines, and Declines each week on M, W, F. That will bring my Bench training in line with alternating Squats and Deadlifts on Su, Tu, Th. But if it proves to be too much, I’ll switch back to 4-5x/week.

2024 Week 48 Workouts

11/24, Su: OFF. Taking the day off of lifting to recover from two busy and rough days.

11-25, M: Incline Benches: Raw: 60/16, 85/8. Gear: 102.5/5, 107.5/3, 112.5/2. Video (top set only):

11-26, Tu: 3/4” Extra Low Chain Squats: Raw: 135/16, 215/10. Gear: 280/5, 295/3, 310/1. Video.

11-27, W: Close Grip Decline Benches: Raw: 80/16, 110/10. Gear: 130/6, 135/4, 142.5/2. Video.

11-28, Th: Conv 1 Board (3/4”) Deficit Chain Deadlifts: Raw: 225/14, 285/10. Gear: 370/5, 390/3, 410/1. Video.

11-29, F: 3-Count Pause Benches: Raw: 80/15, 110/8. Gear: 130/5, 135/3, 142.5/1. Video.

2024 Week 49 Workouts

Going back to five days/ week, taking Wednesdays and Saturdays off.

12-1, Su: Regular Squats with Sleeves: Raw: 120/16, 197.5/10. Gear: 255/5, 270/3, 282.5/1. Video.

12-2, M: MG Incline Benches: Raw: 62.5/16, 85/9. Gear: 105/4, 110/3, 115/1. Video.

12-3, Th: Regular Conv Deadlifts: Raw: 185/16, 260/8. Gear: 335/4, 350/2, 365/1. Video.

Doing my higher rep raw sets first as part of my warmups is working in terms of shortening my workouts. But it is adversely affecting my more important lower rep geared sets, so I will be going back to doing my raw sets after my geared sets.

12-5, Th: 1-1/2” Extra Low Chain Squats: Gear: 280/5, 295/3, 310/1. Raw: 215/10, 150/15. Video.

12-6, F: 3-Count Pause Decline Benches: Gear: 135/5, 142.5/3, 150/1. Raw: 110/8, 72.5/16. Video (top set only).

2024 Week 50 Workouts

12-8, Su: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: Gear: 370/4*, 385/3, 405/1. Raw: 275/10, 225/14. Video.

If the music sounds weird, that’s because I was trying to listen to a 40-year-old cassette tape, and I guess it is on its last legs. But my equally old cassettes for the rest of the week worked just fine.

12-9, M: Regular Benches: 132.5/5, 140/2*, 145/1, Raw: 107.5/9. Video.

12-10, Tu: 1B, 3/4” Extra Low Squats: 257.5/4*, 270/2*, 280*/1 Raw: 195/8*. Video.

Training is not going well, missing reps even with dropping the weights slightly, so I will be making some changes.

12-12, Th: Presses, Standing: 45/7, 47.5/5, 50/3 (no video, forgot).

Dips: 12.5/7, 15/5, 17.5/3. Video.

12-13, F: Manta Ray Olympic Squats: Raw: 185/8. Gear: 225/5*, 237.5/4, 250/2. Video.

I should have done a Deadlifts workout next, but with starting a new routine, I wanted to get into the pattern of Squats then Deadlifts, so I switched them just this once. That said, I was having a hard time focusing, messed up my warm-ups, leading to my first two work sets not going well. But then I got my act together, and the final two sets went as planned.

Dip Bars Twisting, Two-Leg Reverse Crunches: 3s/11, 3s/11 (reps to each side). Video.

The “3s” refer to ankle weights.

2024 Week 51 Workouts

I made many changes to my training routine, mostly to go back to what I was doing and was working before my contest in September. But I am keeping a few changes that shortened my workouts.

12-15, Su: Conv Stiff Leg Deadlifts: Raw: 205/11. Gear: 265/6, 280/4, 295/2. Video.

12-16, M: Close Grip Benches: Raw: 100/10. Gear: 125/6, 130/4, 137.5/2. Video.

12-17, Tu: Chain Squats: Raw: 217.5/10. Gear: 275/6, 290/4, 305/2. Video.

12-19, Th: Chain Conv Deadlifts: Raw: 285/10. Gear: 370/6, 390/4, 410/2. Video.

12-20, F: Decline Benches: Raw: 105/10. Gear: 130/6, 137.5/4, 145/2. Video.

Super Curl Bar Upright Rows: 40/12, 42.5/10, 47.5/6. Video (top set only):

2024 Week 52 Workouts

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)

Powerlifting and Strength Training