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Powerlifting and Strength Training

Powerlifting Workout Posts and Videos

July to September 2024

By Gary F. Zeolla

    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 Post and Videos: April to June 2024.

2024 Week 27 Workouts

6-30, Su: 1-1/2” Extra Low Squats: 255/5, 267.5/3, 282.5/1, Raw: 197.5/9. Video.

7-1, M: Dead Stop Chain Benches: 135/5, 142.5/3, 150/2, Raw: 110/10. Video.

7-2, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: 330/6, 347.5/4, 365/2, Raw: 255/10. Video.

7-4, Th: Manta Ray Chain Olympic Squats: 260/6, 275/4, 287.5/2, Raw: 201/12. Video.

7-5, F: Close Grip Incline Benches: 100/5, 105/4, 110/3, Raw: 80/10. Video.

Dips: 15/8, 16.25/6, 17.5/5. Video.

Powerlifting Contest Plans

    I’ve been debating on if or when to compete again. The expense of a contest was one of the reasons for my hesitancy. The contests I was looking at all required lengthy car drives and hotel stays, either west into Ohio or east to eastern PA from my home near Pittsburgh, PA. 

    However, I just noticed the RPS is holding a contest in the Pittsburgh area in September called the RPS Legion. I was thrilled to see it, so I already registered. That will make it 3-1/2 years since I last competed, with two shoulder surgeries and other injuries and health setbacks in-between. But I am mostly healed from all of that, so here’s praying my body holds up until September!
7/9/24

2024 Week 28 Workouts

7-7, Su: Chain Conv Deadlifts: 375/6, 395/4, 415/2, Raw: 290/10. Video.

7-8, M: Regular Benches: 130/6, 137.5/3, 145/2, Raw: 107.5/9. Video.

7-9, Tu: Regular Squats with Sleeves: 260/6, 275/4, 287.5/2, Raw: 200/10. Video.

    I got a phone call just as I was getting set for the second set. It was my dad, so I had to answer it. But I quickly told him I’d call him back in five minutes and did my set. All still went as planned.

7-11, Th: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: 275/6, 290/4, 305/2, Raw: 215/10. Video 1. Video 2.

7-12, F: 3-Count Decline Benches: 137.5/6, 145/4, 152.5/2, Raw: 112.5/10. Video.

2024 Week 29 Workouts

7-14, Su: 1-1/2” Extra Low Chain Squats: 275/6, 290/4, 305/2, Raw: 215/10. Video.

7-15, M: Close Grip Benches: 130/6, 135/4, 142.5/2, Raw: 107.5/9. Video.

7-16, Tu: Regular Conv Deadlifts: 345/6, 365/3, 385/1, Raw: 270/9. Video.

Excellent workout. Puts me on track for my goal for my September contest.

7-18, Th: Manta Ray Olympic Squats: 235/6, 247.5/4, 260/2, Raw: 185/10. Video.

7-19, F: Incline Benches: 100/6, 105/4, 110/2, Raw: 80/10. Video.

Dips:  15/9, 17.5/7, 20/5. Video.

2024 Week 30 Workouts

7-21, Su: OFF (my monthly planned extra day off).

7-22, M: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 365/6, 385/4, 405/2, Raw: 285/10. Video.

7-23, Tu: 3-Count Pause Benches: 130/5, 135/3, 142.5/1, Raw: 105/9. Video.

7-25, Th: Chain Squats: 285/6, 300/4, 315/2, Raw: 220/10. Video.

This was an excellent workout. I’ve found that what I can do for Chain Squats is about equivalent to Squats with Wraps. If that holds, this workout sets me up nicely to hit my goals for my contest in September. But I won’t know for sure until I use wraps closer to the contest.

7-26, F: Decline Benches: 137.5/6, 145/4, 152.5/2, Raw: 111.5/10. Video.

2024 Week 31 Workouts

7-28, Su: Conv Stiff Leg Deadlifts: 280/6, 295/4, 310/2, Raw: 217.5/10. Video.

7-29, M: Dead Stop Chain Benches: 135/6, 142.5/4, 150/2, Raw: 110/10. Video.

7-30, Tu: [1-1/2” Extra Low] Squats: 255/6, 267.5/4, 282.5/2, Raw: 197.5/10. Video.

I messed up on this workout. I was supposed to be doing Extra low Squats, but I set up my foam box for regular depth squats but did not notice it until I had finished the workout. Consequently, I went from being excited, thinking I had put in a very good workout to being bummed I had put in a poor one. See the following page for details on my Foam Squat Box.

8-1, Th: Conv 2 Boards (1-1/2”) Deficit Deadlifts: 335/5, 352.5/3, 370/1, Raw: 260/9. Video.

8-2, F: Close Grip Incline Benches: 102.5/6, 107.5/4, 112.5/2, Raw: 82.5/10. Video.

Dips: 17.5/9, 20/7, 22.5/5. Video.

2024 Week 32 Workouts

8-4, Su: Manta Ray Chain Olympic Squats: 265/6, 280/4, 295/2, Raw: 207.5/10. Video.

8-5, M: Regular Benches: 132.5/6, 140/3, 147.5/2, Raw: 107.5/9. Video.

The observant will notice this is the first Bench workout in months where I am not wearing at least one elbow band. I’ve been gradually reducing the number of sets I have been wearing them for and felt good to go without them for this workout. But my left elbow did hurt some after the final recorded set, so I put on a band below it for the rest of this workout.

8-6, Tu: Chain Conv Deadlifts: 380/6, 400/4, 412.5*/2, 425/1, Raw: 295/10. Video 1. Video 2.

To be clear, the indicated weights include 90-pounds of chain weight. That means, the weights at the bottom are considerably less than the indicated weights. It is only at the top that I am handling the full weights. That said, I misloaded on the third set, so I did an extra set.

8-8, Th: 1-1/2” Extra Low Squats: 255/5, 270/3, 285/1, Raw: 200/9. Video.

This was the workout I was supposed to do last week. Despite the week’s delay, it still went well. With a contest less than a month away, I will be planning on hitting the lower reps in my reps ranges.

8-9, F: 3-Count Decline Benches: 142.5/5, 150/3, 157.5/1. Raw: 115/9. Video.

2024 Week 33 Workouts

8-11, Su: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: 280/6, 295/4, 310/2, Raw: 220/10. Video.

8-12, M: Close Grip Benches: 135/5, 142.5/3, 150/1, Raw: 110/9. Video.

8-13, Tu: 1-1/2” Extra Low Chain Squats: 285/5, 300/3, 315/1, Raw: 220/10. Video.

8-15, Th: Regular Conv Deadlifts: 350/5, 370/3, 390/1, Raw: 275/9. Video.

An excellent workout. 

Twisting Leg Raises (reps to each side): 15, 14. Video (second set only).

8-16, F: Skipped, not feeling well.

2024 Week 34 Workouts

8-18, Su: Regular Squats with Sleeves: 270/5, 285/3, 300/1, Raw: 210/9. Video.

Another excellent workout.

9-19, M: Regular Benches: 137.5/5, 145/2, 152.5/1, Raw: 111.5/8. Video.

I barely slept a wink the night before this workout, and I felt it. But despite that, my first and third sets went as planned, but I missed a rep on the second and fourth sets. But no matter, as I am still set up nicely for my “peaking workouts” for all three lifts starting next week.

8-20, Tu: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 375/5, 395/3, 415/1, Raw: 295/9. Video.

8-22, Th: Squats with 2.5-meter wraps: 290/3, add belt, wrist wraps, 305/2, 315/1. Video.

This was my first time using wraps since my last contest almost 3-1/2 years ago. But I was so thinking about that, that I forgot to put my belt and wrist wraps on for my first work set! As a result, this workout did not go as planned. But it is good I decided to do two workouts with wraps rather than just one as I originally planned, so I will have one more before my upcoming contest.

8-23, F: Incline Benches: 105/5, 110/3, 115/1, Raw: 85/9. Video.

Dips: 22.5/7, 25/5, 27.5/3. Video.

2024 Week 35 Workouts

8/25: Off. Not feeling well. This messes up my schedule for my final workouts pre-contest, but I had no choice but to take the day off. But I will recalibrate and figure out a new peaking schedule.

8-26, M: Conv Stiff Leg Deadlifts: 285/6, 300/4, 315/2, Raw: 225/10. Video.

Still not feeling quite right, so I didn’t know what to do on this day. I decided to do the next workout in my normal plan, without regard to my upcoming contest, as it was a somewhat easier workout.

8-27, Tu: 3-Count Pause Benches: 132.5/5, 140/3, 147.5/1, Raw: 107.5/9. Video.

Feeling better and back to my revised pre-contest plan. Doing Benches with an extra-long pause will prepare me in case there is a sadistic head judge who seems like he went for coffee while I’m waiting for the “Press” command.

8-29, Th: Squats Peaking Workout: Sleeves: 280/4, 3.0-meter wraps: 310/2, 325/1. Video (all three sets).

I was going to do separate peaking workouts for Squats with Sleeves and with Wraps, but missing the workout on Sunday nixed that idea. But no matter, as what I did here is what I will be doing at the contest—start with Sleeves then switch to Wraps. And the workout went as planned.

8-30, F: MG Decline Benches: 142.5/5, 150/3, 157.5/1, Raw: 115/10. Video.

Not sure why, but my left elbow was bother me again. Hopefully, it will feel better by my peaking bench workout next week. But otherwise, this workout went as planned.

2024 Week 36 Workouts

9-1, Su: Peaking Deadlifts: 365/4, 385/2, 395/1. Video (all three sets).

This workout went as planned in terms of getting my planned reps. However, all three sets were harder than I had hoped. But still, I am set up nicely for my contest.

9-2, M: Peaking Benches: 140/4, 150/2, 152.5/1. Video (all three sets).

This workout did not go well. My left elbow hurt, my form was off on the first set, the second set was much harder than I hoped, so I lowered the weights slightly for the final set. However, after two shoulder surgeries and ongoing tendonitis in both elbows, I am still happy with how I have progressed on Benches heading into my contest.

Just a light squat workout today (Tuesday). And with that, I am done with training before my contest on Saturday (9/7/24). I only have a couple of pounds to lose for weigh-ins Friday, as I am moving up from 114s to 123s. New medication I tried a few weeks ago caused me to gain a 2.5 pounds that I never lost, just enough to put me out of range to cut to 114s.

2024 Week 37 Workouts

    Post-contest week. No workouts.

2024 Week 38 Workouts

9

Powerlifting and Back Pain

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