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).

Amazon Author Page for Gary F. Zeolla (#ad)

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

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