Powerlifting and Strength Training

Contest Thoughts

       With my setbacks over the holidays, with getting Covid and flare-ups of other health issues, I will probably have to change my contest plans. My last contest was in September of last year (2024). The director for that contest had indicated they might hold a contest in the spring. I thought I might enter it.

       However, with these setbacks and in light of my many missed reps in recent workouts, I will need to drop my weights down somewhat and work my way back up. That will end any thoughts of a spring contest. But maybe I’ll be ready for one in the summer. Or maybe I will wait until September and do the same contest again. Time will tell.

2025 Week 2 Workouts

1-5, Su: Regular Squats with Sleeves: Raw: 190/10. Gear: 245/6, 257.5/3*, 270/2. Video.

    A little snow shoveling in the mooring before this workout, before the bigger snowfall coming Monday. Not sure if that is why, but another poor workout.

1-6, M: Off lifting. Shoveled snow instead.

1-7, Tu: Presses, Standing: 45/7, 47.5/5, 50/5, 52.5/3. Video 1 (2^nd and 3rd set). Video 2 (4th set).

Dips: 10/9, 15/6, 20/3. Video.

    I wasn’t sure on my sets x reps for these two exercises; hence, the multiple videos and extra set for Presses. But I think I got it figured out and will post about that separately.

     But here, I’m going to do the Overhead Presses two ways: breathing at the bottom and pausing at the top (as with the second half of a Clean & Press), then the opposite the next time, breathing at the top and pausing at the bottom as here (as with Benches).

     1-9, Th: Regular Conv Deadlifts: Raw: 252.5/10. Gear: 325/5*, 342.5/3*, 360/1*. Video.

     Another terrible workout. Just too many problems of late affecting my training. I might also need to make some changes to my training routine.

 1-10, F: Incline Benches: Gear: 100/5*, 105/3*, 110/1*. Raw: 80/9*. Video.

Super Curl Bar MG Curls: 45/13*, 50/9*, 55/5*. Video.

     More missed reps. Definitely making some changes.

Sets x Reps

     After much experimentation, the following will be sets x reps for my powerlifting workouts:

 Powerlifts and “Look-alike” lifts: Gear: 3 x 5-6, 3-4, 1-2. Raw: 1 x 9-10.

Compound lifts other than the above (Presses, Dips, Rows): 3 x 8-9, 5-6, 2-3.

Upright Rows and Isolation Exercises: 3 x 12-14, 8-10, 4-6.

Rehab Exercises (Rotator Cuff and Abductor/ Adductor): 2 x 15-30.

 

    The “Gear” for the first group consists of a belt and wrist wraps, plus knee sleeves for Squats and Deadlifts. I tried doing the raw set first, instead of a warmup set in order to shorten my workouts a bit, but, as I feared, it tires me out too much for the more important geared sets. 

    For the next two groups, I will probably do the first set without wrist wraps and the next two sets with them, plus a belt on Presses.

     Also, I mentioned previously that an asterisk after a set indicates the set did not go as planned. But other notations you might see (if I ever start to make progress again) is a caret (^) indicates a tied 60s PR. An exclamation point indicates a new 60s PR.

2025 Week 3 Workouts

1-12, Su: 2B, 1-1/2” Extra Low Chain Squats: Gear: 265/6, 280/4, 295/2. Raw: 205/10. Video 1. Video 2.

    Finally a workout went as planned, despite more rodent problems. For what I mean here, see My and My Dad’s First Bout with Covid.

1-13, M: Regular Benches: Gear: 127.5/5*, 135/3*, 142.5/1*. Raw: 102.5/8*. Video.

1-14, Tu: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: Gear: 355/5*, 375/3*, 395/1*. Raw: 275/9*. Video.

1-16, Th: Manta Ray Olympic Squats: Gear: 230/6, 242.5/3*, 255/1*. Raw: 175/9*. Video.

Dip Bars Twisting, 2 Leg Rev. Crunches (reps to each side): 15, 15. Video.

1-17, F: Close Grip Benches: Gear: 125/5*, 130/3*, 137.5/1*. Raw: 100/9*. Video.

    Even though I put an asterisk by many sets this week (indicator the set did not go as planned), the number of reps is actually within my prescribed rep ranges, which I posted previously. It is just that at this point in my training cycle, I want to hit the higher number in those ranges, while for these sets, I only hit the lower number. 

Routine Changes and 60s PRs

    Someone asked what changes I was making to my powerlifting training routine. Basically, I am going back to doing what I was doing before my contest back in September and worked well leading up to that contest. In fact, I mentioned about “60s PRs” recently. Those were mostly set in the weeks leading up to that contest. After the normal post-contest letdown, I am struggling to get back to where I was before the contest.

Rodent Proofing My Pantry

    Yesterday (1-19, Su), I spent my normal workout time rodent proofing my basement’s pantry area. I got a bunch of plastic storage containers and transferred all of the food I had in boxes (which I have found out mice and rats can eat through) and anything else that was not rodent-proof (which is to say, not in a can or bottle) into the plastic containers. That involved a lot of moving and rearranging of stuff, and cleaning as I had the areas cleared out, then sweeping afterwards. But it’s all done, and hopefully, my food will now be safe from the little buggers.

2025 Week 4 Workouts

1

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

    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).