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Full Workout Logs - Starting 2/23/2014
Off-Season
Weeks 1-6 of 12
These workout logs are continued from Full Workout Logs: Starting 1/12/2014 - Alternate Weeks Routine - Weeks 7-12 of 12.
Introduction
For this new routine, I will continue using an “Alternate Weeks” format, but I will combine it with the “Off-Season/ In-Season” routine described in my book Starting and Progressing in Powerlifting. But basically, during the Off-Season “look-alike” lifts are done instead of the actual powerlifts. Then during the In-Season, the actual powerlifts are done. This routine is geared for the competitive powerlifter, but I’m doing it now as it offers lots of variety in training.
The reader should notice throughout this routine, as I am gradually handling heavier weights, I am gradually adding more warm-ups sets. I feel this is necessary not only to be thoroughly warmed-up and thus prevent injury, but also to be conditioned to handle the heavier weights of the work sets. For further details on choosing warm-up sets, see my book.
Age: 52/ 53.
Height: 5'1".
Bodyweight: See each week.
All lifts done completely raw (no supportive gear).
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.
Week 1 (Week A)
Bodyweight: 110.4 pounds.
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Bench Assistance
Sunday – 2/23/14
Dumbbell Incline Bench [10s/20, 15s/10, 20s/6] 25s/10, 25s/10
Lat. Pulldowns (V Grip): [45/10, 60/6] 70/10, 70/10
Barbell Reverse Curls: 45/88, 45/8, 45/8
Stretching: ~10 minutes
Workout time: 1:02
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Squats
Monday – 2/24/14
Close Stance Squats: [45/20, 70/10, 95/6, 115/3] 135/10, 135/10
Side Step-ups: [bwt/10, 7.5s/6] 15s/8, 15s/8
Twisting Sit-ups: 8, 8
Stretching: ~10 minutes
Workout time: 0:55
My knees bothered me some on the close stance squats. That was strange as I wasn’t going very hard. But I guess the close stance puts more stress on the knees than my moderately wide competitive stance. If the close stance squats continues to bother my knees, I will substitute a different exercise here.
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Benches
Friday – 2/28/14
Close Grip Benches: [45/20, 65/10, 80/6] 95/10, 95/10
Dips: bwt/8, bwt/8, bwt/8
Dumbbell Rows (elbows out): [25/10, 32/6] 40/8, 40/8
Stretching: ~10 minutes
Workout time: 0:56
For personal reasons I couldn’t work out on Wednesday or Thursday, so I lifted on Friday to get one of the workouts in.
This was the first time I tried doing dips in years. So I was pleased I could do them at all, even if only with my bodyweight.
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Deadlifts
Sunday – 3/2/14
Deadlifts (conv.): [45/20, 95/10, 135/6, 155/3] 175/10, 175/10
Good Mornings: [45/10, 65/6], 80/8, 80/8
Alternate Dip Bar Leg Raises: 15, 15
Stretching: ~10 minutes
Workout time: 1:02
A sumo (wide) stance was my competitive deadlift stance, so doing them with a conventional (close) stance is an assistance exercise. I discuss doing “opposite stance deadlifts” for an assistance exercise in my powerlifting book.
Week 2 (Week B)
Bodyweight: 111.4 pounds.
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Bench Assistance
Monday – 3/3/14
Presses [Dumbbells: 10s/20, Barbell: 45/10, 50/6] 55/8, 55/8
Lat. Pulldowns (overhand, close grip): [45/10, 60/6] 75/8, 75/8
Dumbbell Curls [10s/10, 15s/6] 20s/8, 20s/8
Stretching: ~10 minutes
Workout time: 0:56
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Squats
Wednesday – 3/5/14
Low Squats: [regular: 45/20, low: 65/10, 80/6] 95/10, 95/10
Partial Squats: [135/10, 160/6] 180/10, 180/10
Crunch/ Side Bend Combo: [bwt/10] 2.5/10, 2.5/10
Stretching: ~10 minutes
Workout time: 1:00
I describe the low squats and partial squats in my book. Suffice it to say here, the low squats work the bottom half of the lift, while partial squats work the top half. But I do a regular (full) squat for my first warm-up set of the day.
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Benches
Thursday – 3/6/14
3 Sec Pause Benches: [45/20, 65/10, 80/6] 95/8, 95/8
Rack Bench: [85/10, 95/6] 105/10, 105/10
Curl Bar Rows: [35/10, 45/6] 55/10, 55/10
Stretching: ~10 minutes
Workout time: 1:04
Ditto for the 3 sec pause benches and rack benches as for low squats and partial squats.
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Deadlifts
Sunday – 3/9/14
Still Leg Deadlifts (sumo): [45/20, 95/10, 115/6] 135/10, 135/10
Rack Pulls: [135/10, 155/6] 175/10, 175/10
Leg Raises: 15, 15
Stretching: ~10 minutes
Workout time: 0:56
The SLDLs are done with legs slightly bent and a sumo stance. I recommend in my book doing them with a conventional stance, but since then I’ve found a sumo stance to be effective for sumo deadlifters. Both SLDLs and rack pulls are described in my book.
Week 3 (Week A)
Bodyweight: 112.6 pounds.
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Bench Assistance
Monday – 3/10/14
Dumbbell Incline Bench [10s/20, 17s/10, 22s/6] 27s/10, 27s/10
Lat. Pulldowns (V Grip): [45/10, 60/6] 72/10, 72/10
Barbell Reverse Curls: 45/10, 45/10, 45/10
Stretching: ~10 minutes
Workout time: 1:02
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Squats
Wednesday – 3/12/14
Close Stance Squats: [45/20, 70/10, 100/6, 120/3] 140/10, 140/10
Side Step-ups: [bwt/10, 7.5s/6] 15s/10, 15s/10
Twisting Sit-ups: 10, 10, 10
Stretching: ~10 minutes
Workout time: 0:56
My knees felt fine on the close stance squats this time, so I’ll keep doing them as long as that remains the case.
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Benches
Thursday – 3/13/14
Close Grip Benches: [45/20, 65/10, 85/6] 97/10, 97/10
Dips: bwt/10, bwt/10, bwt/10
Dumbbell Rows (elbows out): [25/10, 32/6] 40/10, 40/10
Stretching: ~10 minutes
Workout time: 0:53
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Deadlifts
Sunday – 3/16/14
Deadlifts (conv.): [45/20, 95/10, 135/6, 160/3] 180/10, 180/10
Good Mornings: [45/10, 65/6], 80/10, 80/10
Alternate Dip Bar Leg Raises: 17, 17
Stretching: ~10 minutes
Workout time: 1:00
Week 4 (Week B)
Bodyweight: 113.4 pounds.
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Bench Assistance
Monday – 3/17/14
Presses [Dumbbells: 10s/20, Barbell: 45/10, 50/6] 55/10, 55/10
Lat. Pulldowns (overhand, close grip): [45/10, 60/6] 75/10, 75/10
Dumbbell Curls [10s/10, 15s/6] 20s/10, 20s/10
Stretching: ~10 minutes
Workout time: 1:00
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Squats
Wednesday – 3/19/14
Low Squats: [regular: 45/20, low: 65/10, 85/6] 100/10, 100/10
Partial Squats: [135/10, 165/6] 185/10, 185/10
Crunch/ Side Bend Combo: [bwt/10] 3.75/10, 3.75/10
Stretching: ~10 minutes
Workout time: 0:55
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Benches
Thursday – 3/20/14
3 Sec Pause Benches: [45/20, 65/10, 80/6] 95/10, 95/10
Rack Bench: [85/10, 100/6] 110/10, 110/10
Curl Bar Rows: [35/10, 50/6] 60/10, 60/10
Stretching: ~10 minutes
Workout time:0:55
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Deadlifts
Sunday – 3/23/14
Still Leg Deadlifts (sumo): [45/20, 95/10, 115/6, 135/3] 145/10, 145/10
Rack Pulls: [135/10, 155/6, 170/3] 185/10, 185/10
Leg Raises: 18, 18
Stretching: ~10 minutes
Workout time: 1:00
Week 5 (Week A)
Bodyweight: 113.4 pounds.
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Bench Assistance
Monday – 3/24/14
Dumbbell Incline Bench [10s/20, 15s/10, 20s/6, 25s/3] 30s/10, 30s/10
Lat. Pulldowns (V Grip): [45/10, 60/6] 75/10, 75/10
Barbell Reverse Curls: [45/10] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 0:58
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Squats
Wednesday – 3/26/14
Close Stance Squats: [45/20, 75/10, 100/6, 125/3] 145/10, 145/10
Side Step-ups: [bwt/10, 10s/6] 17s/10, 17s/10
Twisting Sit-ups: [10] 1.25/10, 1.25/10
Stretching: ~10 minutes
Workout time: 1:00
I have 1.25 pound plates, hence the weight for the twisting sit-ups and the odd weights found for some other exercises.
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Benches
Thursday – 3/27/14
Close Grip Benches: [45/20, 65/10, 80/6, 90/3] 100/10, 100/10
Dips: [bwt/10] 2.5/10, 2.5/10
Dumbbell Rows (elbows out): [30/10, 37/6] 45/8, 45/8
Stretching: ~10 minutes
Workout time: 0:58
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Deadlifts
Sunday – 3/30/14
Deadlifts (conv.): [45/20, 115/10, 140/6, 165/3] 185/10, 185/10
Good Mornings: [45/10, 70/6], 82/10, 82/10
Alternate Dip Bar Leg Raises: 19, 19
Stretching: ~10 minutes
Workout time: 0:58
Week 6 (Week B)
Bodyweight: 116.8 pounds.
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Bench Assistance
Monday – 3/31/14
Presses [Dumbbells: 10s/20, Barbell: 45/10, 52/6] 57/10, 57/10
Lat. Pulldowns (overhand, close grip): [45/10, 65/6] 77/10, 77/10
Dumbbell Curls [10s/10, 16s/6] 21s/10, 21s/10
Stretching: ~10 minutes
Workout time: 0:58
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Squats
Wednesday – 4/2/14
Low Squats: [regular: 45/20, low: 65/10, 80/6, 95/3] 105/10, 105/10
Partial Squats: [135/10, 155/6, 185/3] 195/10, 195/10
Crunch/ Side Bend Combo: [bwt/10] 5/10, 5/10
Stretching: ~10 minutes
Workout time: 0:55
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Benches
Thursday – 4/3/14
3 Sec Pause Benches: [45/20, 65/10, 80/6, 90/3] 97/10, 97/10
Rack Bench: [85/10, 95/6, 105/3] 115/10, 115/10
Curl Bar Rows: [35/10, 50/6] 62/10, 62/10
Stretching: ~10 minutes
Workout time: 0:59
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Deadlifts
Sunday – 4/6/14
Still Leg Deadlifts (sumo): [45/20, 95/10, 120/6, 140/3] 155/10, 155/10
Rack Pulls: [135/10, 155/6, 175/3] 195/10, 195/10
Leg Raises: 20, 20
Stretching: ~10 minutes
Workout time: 0:54
These workout logs are continued at: Full Workout Logs: Starting 4/7/2014 - Off-Season - Weeks 7-12 of 12.
Full Workout Logs: Starting 2/23/2014 - Off-Season - Weeks 1-6 of 12. Copyright © 2014 By Gary F. Zeolla.
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