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2019-20 Tetra-Trinity #1 Powerlifting Training Plan
Rotations I and II of VI
Stage One of Three
These workout logs are continued from: 2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage Two.
Stats:
Age: 58.
Height: 5’0”.
Bodyweight: See each week.
Next Contest: God-willing, in spring 2020. Exact contest TBD.
Notations:
330/6
= Pounds/Reps (all weights are in pounds).
[45/15]
= Warm-up sets are in brackets.
(7,5,3)
= Target reps for the work sets are in parentheses.
!
= Sets marked with an exclamation point are new
50s PRs.
^
= Sets marked with a caret tied 50s PRs.
*
= Items marked with an asterisk did not go as planned.
1:58
= hours : minutes (workout times include set-up, warm-up, lifting,
stretching, and clean-up).
SMC = Shoes, Music,
Chalk (a reminder to me on my workout charts to tighten the straps on my shoes,
chalk my hands, and to change to or turn up my workout music).
1-C =
One-Count Pause. A
a reminder to me to
use a one-count pause on Bench exercises.
Gear as indicated; if not indicated, then completely raw (no supportive gear).
For additional abbreviations and the background to this Training Plan, see Three-Stage Tetra-Trinity Powerlifting Training Strategy: Overview, Outline, and Summaries.
2019-20 Tetra-Trinity Training Plan Overview, Outline, and Summaries
Having competed in the RPS 5th Set Black – 2019 powerlifting contest, it is now time to begin a new training plan in preparation for my next contest. My last training plan went well, so I will be mostly sticking with, with some slight modifications. For details, see Three-Stage Tetra-Trinity Powerlifting Training Strategy: Overview, Outline, and Summaries.
Rotation I
Week A
Bodyweight: 119.0 pounds.
Despite weighing more on the day of a contest than ever before for my recent contest, this is 0.6 pounds less than I weighed for my first workout post-contest after my last two contests. Not sure what that means, but I probably will still move up to 123s, as I am sure my bodyweight will rise quickly as I get back into training. However, the records and ranking lists are not yet updated for me for 1114s. It will only be when all that has happened that I will say for sure that I will be moving up, as only then will I be sure I have accomplished all of my goals for 114s.
Update: My records were updated on the records section of the RPS’s website. You need to impute Male/ 114/ Amateur/ Master 55-59 / Raw Modern and Male/ 114/ Amateur/ Open/ Raw Modern. Interestingly, they put my total as 892, so they did include my fourth attempt Squat in the total. But then checking the RPS rulebook, it states, “No fourth attempts for records may be included in the total within the competition. They qualify for records only whether a squat, bench, dead lift or total.”
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Bench Assistance
Sunday – 10/6/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
3 Count Pause Decline Bench: [45/15, 65/9, 3-C: 85/7, <C: 100/5, Add gear: 115/3] (7, 5, 3) 130/7, 137/5, 145/3, 1 x 25, raw: 2-C: 75/25
Hand Gripper: Reps: [4.0/9] (12, 10, 8) 6.0/12, 6.5/10, 7.0/8
Workout Time: 0:45
Afternoon:
Close Grip Incline Bench: [10s/15, 45/9, 65/7, SMC: 80/5, Gear: 95/3] (7, 5, 3) 105/7, 110/5, 115/3
Speed Work: (9, 7, 5, 3) 60/9, 62.5/7, 65/5, 67.5/3
MG Cambered Bar Rows: [35/9, 55/7, 70/5] (8, 6, 4) wrist wraps: 75/8, 77/6, 82/4
Close Grip SCB Curls: [wrist wraps: 45/9] (12, 10, 8) 57.5/10*, 57.5/10, 60/8
Stretching: ~5 minutes
Workout Time: 1:24
Total Workout Time: 2:09
The abbreviation “SMC” stands for Shoes, Music, Chalk. This is a reminder to me on my workout charts to tighten the straps on my shoes, chalk my hands, and to change to or turn up my workout music. There are no straps on the sneakers I wear for Delicious, so there is no “S” there.
IOW, this is when I start to get psyched up and to really focus on my workout. Prior to this, I am listening to softer CCM, usually via KLove, or talk radio, or a Pirates or Steelers game and am just going through the motions. I hadn’t been including this abbreviation here, but I figured I might as well do so. I also did not do so on my charts for my recent contest, and I kind of forgot to start to focus when I needed to on Squats and got a bit behind in getting in “the zone” prior to moving from the warmup room to the contest area.
On the Inclines, I went a bit too heavy and so I worked a bit too hard for my first workout post-contest than I wanted. That is probably because I did not account for difficulty of the 1-count pause. I need to remember to adjust my weights for it for my other Bench exercises.
I wasn’t sure if I should pause on the speed work or not. I didn’t, and the weights were just right. That shows it was indeed the pause on Inclines that made them too hard, as I base my speed work weights on the weight for the final set of the regular exercise. But I think I should pause the speed work. I will try that next time.
I also started a bit too heavy on the rows and curls, so I had to adjust the weight as I went. All of that could be due to my weight being down more than I expected.
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Squats
Monday – 10/7/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Dead Stop Squats: [--/15, 65/15*, DS: 115/9*, 145/5, SMC: 175/4, Gear: 205/3] (7, 5, 3) 225/2!, 205/5^, 195/7^, 1 x 25, raw: 107.5/15*
Workout Time: 1:03*
I hadn’t done the DS Squats in four and half years and had no idea how much weight to use. I also studiedly did not bother to look up my logs to see how much I used the last time I did them. Consequently, I just guessed at the weights and guessed way too heavy. Later, when I found my old logs, I found out what I started with here, the 225/2 was a 50s PR and the other two sets about tied 50s PR! Then on my backoff set, I just died after 15 reps, so I didn’t get close top my planned 25 reps.
It didn’t help that before this workout even started, I was feeling terrible due to side effects from a new drug, one that I am tried due to the constant loss of sleep due to my neighbors’ stupid barking dogs. One of those side effects was I felt very stiff and was having problems getting down, hence the extra reps on my warmup sets.
With all of the problems, I forgot about taking videos and only recorded my final 7-rep set.
Afternoon:
Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC: 210/4, Gear: 245/3] (7, 5, 3) 265/1*, 235/1*, 7, 247/5, 260/3
Speed Work: [9, 7, 5, 3) 135/9, 140/7, 145/5, 150/3
Decline Sit-ups: [--/9, 7.5/7] (12, 10, 8) 12.5/12, 13.75/10, 15/8
Stretching: ~5 minutes
Workout Time: 1:31
Total Workout Time: 2:34*
Once again, a very rough workout. I will still stiff, and my legs were sore from overdoing it in my morning workout. I also initially wrote down my weights too heavy. I was trying to not backoff as much as I usually do after a contest, but after today’s and yesterday’s too difficult workouts to start a new training plan, it is obvious I do need to use my normal backoff weights of about a 10% drop in weights. I will need to redo my charts to reflect that, as I originally wrote them up with just a 5% drop.
But even that much of a difference was not enough here, as I had to drop the weights significantly beyond that. Ad even at that, I almost gave up on this workout due to the stiffness, hence the single with 235 before resetting and doing my planned seven reps. But the next two sets, my speed work, and abs went okay, once I dropped the weights as prescribed. But it was difficult going all the way back on the Decline Sit-ups due to the stiffness.
Once again, I only recorded the final set of my main exercise, but then the final two sets of Speed Work.
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Benches
Wednesday – 10/9/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar.
Morning:
Cambered Bar Benches (not dead stop): [35/15, 55/9, 1-C: 70/7, 85/5, SMC: 100/4, add gear: 112/3] (7, 5, 3) no 1-C: 125/7, 130/1+4, 135/3, 1 x 25, raw: 67.5/25
RC: Lying on side: [4.0/11] (18, 16) 5.75/16+2, 6.0/16
Workout Time: 0:51
On the second work set of Cam Bar Benches, the bar felt unbalanced, so I stopped to check if I had misloaded. I had not, so I continued the set from there. All three sets were harder than excepted, even though I dropped the weights as explained above and more as I went along. Also, I did not use a 1-Count Pause, as it did not feel good on my warmups.
Then on the first set of RC, I forgot I wanted to do 18 reps rather than the 16 I had been doing. I remembered just as I finished the second side, so I quickly did two more reps on each side. They also felt harder than excepted.
Afternoon:
Reverse Band Benches (#2, monster-minis): [45/15, 65/9, Bands: 1-C: 95/7, 110/5, SMC: 125/4, Gear: 135/3] (7, 5, 3) 150/7, 157/5, 165/3
Speed Work: (9, 7, 5, 3) 85/9, 90/7, 95/5, 100/3
Close Grip Curl Bar Rows: [50/9, Wrist Wraps: 70/7, 85/5] (8, 6, 4) 95/8, 100/6, 105/4
BB Reverse Curls: [45/9] (12, 10, 8) 47/12, 50/10, 52/8
Stretching: ~5 minutes
Workout Time: 1:28
Total Workout Time: 2:19
This time, I finally got all of my weights right, and this was the best I felt for a workout since my contest. I used the one-count pause on the RB benches, as indicated by the “1-C” abbreviation. But on the Speed Work, after some experimentation, it felt best to use just a momentary pause, as I had previously done for regular Bench work.
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Deadlifts
Thursday – 10/10/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar.
Morning:
Sumo 2-1/4” Deficit Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 247/3] (7, 5, 3) 270/7, 285/5, 300/3, 1 x 25, raw: 150/25
Workout Time: 0:51
A good workout. The 25-rep set really wiped me out.
Afternoon:
Sumo Two Chain Deadlifts: [--/15, 135/9, 2 Chains: 225/7, SMC: 260/5, Gear: 290/3] (7, 5, 3) 320/7, 337/5, 355/3
One Chain Speed Work: (9, 7, 5, 3) 175/9, 185/7, 195/5, 205/3
Hyperextensions: [--/9, 5.0/7] (12, 10, 8) 10/12, 11.25/10, 12.5/8
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:13
After a rough start to my first week of training post-contest, both of these workouts went well.
Week B
Bodyweight: 121.4 pounds
I already regained almost 2-1/2 pounds. I figured I would regain a good bit as soon as I got back to my normal workout and eating schedule.
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Bench Assistance
Sunday – 10/13/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
MG Standing Presses: [10s/15, 45/9, 50/7, SMC: 55/5, Gear: 60/3] (7, 5, 3) 65/7, 70/5, 75/3, 1 x 25?, raw: 45/20
Hand Grippers (holds): [Turns/secs, 3.5/9] (12, 10, 8) 5.0/12, 5.5/10, 6.0/8
Workout Time: 0:41
45 pounds is of course the least I can use for Barbell Presses, so that is what I used for my raw set. That was 7.5 pounds that I should have used, so I was surprised I got 20 reps.
Afternoon:
Cambered Bar Decline Bench: [35/15, 55/9, 1-C: 75/7, MC – 90/5, Add gear: 105/3] (7, 5, 3) 115/7, 122.5/7, 130/5, 135/3
Speed Work: (9, 7, 5, 3) 70/9, 72.5/7, 75/5, 77.5/3
WG Cambered Bar Rows: [35/9, 47/7, 57/5] (8, 6, 4) 65/8, 70/6, 75/4
MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) Wrist Wraps: 42.5/12, 45/10, 47.5/8
Stretching: ~5 minutes
Workout Time: 1:26
Total Workout Time: 2:07
Note: The “1-C” is a reminder to me to use a one-count pause. That said; after dripping my weights for all of exercises after my problems last week, the weights ended up being too light for Cam Bar Benches here. Hence, the extra set. That might be the case for a few more exercises. But I would rather start too light and need to do an extra set than to start too heavy and miss reps. Also, the weights were just right for the next two exercises.
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Squats
Monday – 10/14/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Two-Count Pause Squats: [--/15, 65/9, 135/7, 2-Count, SMC: 165/5, Gear: 195/3] (7, 5, 3) 215/7, 225/5, 235/3, 1 x 25, raw: 1-C: 117/20*
Workout Time: 0:52
I was going to use a three-count pause, but it felt like just too much, so I stuck with the two-count I used last time. With that change, the workout went well, except I still did not get the number of reps I wanted on the backoff set.
Afternoon:
Extra Low Manta Ray (Close Stance) Squats: [--/15, 45/9, 115/7, 140/5, SMC: 165/4, Gear: 185/3] (7, 5, 3) 205/7, 215/5, 225/3
Speed Work: (9, 7, 5, 3) 115/9, 120/7, 125/5, 130/3
Standing Barbell Calves: [--/11, 115/9] (12, 10, 8) 127/12, 135/10, 142/8
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:17
This workout went well and as planned, except I only recorded the final set of Squats.
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Benches
Wednesday – 10/16/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Curl Bar.
Morning:
3 Count Pause CG Benches: [45/15, 65/9, 3-C: 80/7, SMC: 95/5, Add gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3, 1 x 25, raw: 1-C: 67.5/25
RC: Lying, up: [3.5/11] (18, 16) 4.5/18, 4.75/16
Workout Time: 0:44
A good workout.
I only recorded the final set of CG Benches, and that was it.
Afternoon:
Wide Grip Benches: [45/15, 65/9, 1-C: 85/7, SMC: 100/5, Add gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3
Speed Work: (9, 7, 5, 3) 67.5/9, 70/7, 72.5/5, 75/3
Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (8, 6, 4) 95/8, 100/6, 105/4
MG CB Reverse Curls: [40/9] (12, 10, 8) 50/12, 52/10, 55/8
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:06
Also a good workout.
I only recorded the final set of WG Benches, but the rest of the workout as usual.
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Deadlifts
Thursday – 10/17/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar.
Morning:
Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 195/5, SMC: 235/4, Gear: 270/3] (7, 5, 3) 300/7, 315/5, 330/3, 1 x 25, raw: 165/25
Workout Time: 0:53
A good workout.
Afternoon:
¾” (1 board) Deficit Conv Deadlifts: [--/15, 135/9, 185/7,230/5, Gear: 270/3] (7, 5, 3) 300/5*, 285/7, 315/3
Speed Work: (9, 7, 5, 3) 157/9, 165/7, 172/5, 180/3
Lying Leg Curls (one leg at a time): [2.5/9] (12, 10, 8) 4.0/10, 4.25/8, 4.5/6
Lying Twisting Leg Raises: (2 x amrap) 10, 8
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:10
I started too heavy on Conv Deadlifts. That could have been for two reasons. First, with having done two sumo lifts in my last workout, it had been a month since I did any conv work. Next time, I will know to put my one workout with two sumo lifts and start with one of my three workouts in which I do one sumo lift and one conv lift.
Second, it could because the one board deficit made much more of a difference than I thought it would. I will find out next week when do them again with a sumo stance.
Week C
Bodyweight: 121.4 pounds
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Bench Assistance
Sunday – 10/20/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, [Coleman sneakers].
Equipment: Heavy Duty Power Bar, Gymnastic Rings, Dumbbell. [Super Curl Bar, Hand Grippers.]
Morning:
I wasn’t feeling well in the morning, so I did not work out.
Afternoon:
3-Count Pause Incline Bench: [10s/15, 45/9, 3-C: 65/7, SMC: 80/5, Gear: 95/3] (7, 5, 3) 105/7, 110/5, 115/3
Speed Work (1-Count Pause): (9, 7, 5, 3) 60/9, 62/7, 65/5, 67/3
Dips on Rings: [Bars: bwt./10, Rings: Wrist Wraps: bwt./5] (?) bwt./5, bwt./5, bwt./5, Pushups: (1 x amrap): 20
One-Arm DB Rows (Overhand): [30/9, 45/7, 55/5] (8, 6, 4) 60/8, 62/6, 65/4
MG Super Curl Bar Curls: Skipped
Hand Grippers (holds + reps): [4 secs + 4.5/5] (8, 6, 4) 5.0/8, 5.5/6, 6.0/4
Stretching: ~5 minutes
Workout Time: 1:28
Total Workout Time: n/a
I was feeling better by the afternoon, so I combined my two workouts but skipped curls. The workout went okay. This was the first time I did Ring Dips in ages, so I was just glad I could do them at all.
I only recorded the two main exercises, so I combined the videos.
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Squats
Monday – 10/21/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
3-Count Pause Two Chain Squats: [--/15, 65/11, Add chains: 135/7, 3-C: 165/5, SMC: 190/4, Gear: 215/3] (7, 5, 3) 240/7, 252/5, 265/3, (1 x 25, raw) 1-C: 135/23*
Workout Time: 0:57
The 23 reps for the raw set was more reps that I have gotten on Squats yet this training plan for this set. I wanted 25, but I had to use 2.5 pounds more than my ½ of the final regular set would indicate , so doing two reps less was no surprise.
Afternoon:
1 board (¾”) Extra Low Squats with Sleeves/ Wraps: [--/15, 65/9, 115/7, 145/5, SMC: 175/4, Gear: Sleeves: 200/3] (7, 5, 3) 225/7, 237/5, Wraps: APT, 2.5 meters: 270/1, 1
Speed Work: (9, 7, 5, 3) 125/9, 130/7, 135/5, 140/3
Adductors/ Abductors: [--/11, 2s/9] (15, 15) 4s/15, 4s/15
Stretching: ~5 minutes
Workout Time: 1:36
Total Workout Time: 2:33*
The 1 board XL depth was noticeable, but Squats with Sleeves still went well. If I had done a third set with Sleeves, I would have tried 250/3, and I am sure I would have gotten it. But I used my plan of using Sleeves then Wraps and added 20 pounds to 250 for the wraps. But I did not wrap correctly and could feel the wraps slipping on the first rep, so I stopped after that rep. I then rewrapped and tried the set again. This time, I wrapped just right, but I still only got one rep, whereas I should have been able to get a triple. Also, I was not able to hit the XL depth with Wraps on either set.
I have no idea why I can no longer do more than one rep with wraps, but it is what it is. As such, I think I will abandon my idea of doing Sleeves then Wraps in training. I will instead just do my normal three sets with sleeves. But then I will use Sleeves then Wraps for my peaking workout, doing two sets with each. Hopefully, that will set me up to use Sleeves then Wraps at my next contest in the manner I did at my recent contest. That worked well, except, without using wraps in my peaking workout, I wasn’t sure how much I could do and had to take a fourth attempt. All I can do is hope and pray that just using wraps in my peaking workout will enable me to pick my three regular attempts better so that a fourth attempt is not necessary.
I combined the videos. I hope it doesn’t make for too long of a video. It shouldn’t, as I only recorded the final set of Chain Squats. But then, I recorded both sets of Squats with Wraps.
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Benches
Wednesday – 10/23/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Shoulder Horn, Dumbbell Bar, Wrist Roller.
Morning:
One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: DS: 75/7, SMC : 95/5, Gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3, 1 x 25?, raw: 75/22
RC: Shoulder Horn (alternate arms): [5.25/11] (18, 16) 6.75/18, 7.0/16
Workout Time: 0:45
Afternoon:
Feet Up Benches: [45/15, 65/9, 1-C: 85/7, SMC:100/5, Gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3
Speed Work: (9, 7, 5, 3) 67.5/9, 70/7, 72.5/5, 75/3
One-Arm DB Rows (parallel grip): [30/9, 42/7, 52/5] (8, 6, 4) 57/7, 60/5, 62/3
Wrist Roller (underhand): [1.25/5] (8, 6, 4) 1.75/8, 2.0/6, 2.25/4
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 1:58
A good workout.
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Deadlifts
Thursday – 10/24/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Conv 1-1/2” (2 Boards) Deficit Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 250/3] (7, 5, 3) 275/7, 290/5, 305/3, 1 x 25, raw: 152/23*
Workout Time: 0:51
A good workout.
Afternoon:
Sumo ¾” (1 board) Deficit Deadlifts: [--/15, 135/9, 185/7, SMC: 230/5, Gear: 270/3] (7, 5, 3) 285/7, 300/5, 315/3
Speed Work: (9, 7, 5, 3) 175/9, 185/7, 195/5, 205/3
Side Bends (Seated): [20/9] (12, 10, 8) 30/12, 32/10, 35/8
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:19
I used the exact same weight this week for Sumo ¾” Deficit Deadlifts as I did last week for Conv ¾” Deficit Deadlifts, so the 1 board did make more of a difference than I thought it would.
I only recorded the second set of Sumo Deficit Deadlifts, along with the last set of Speed Work and Side Bends.
Week D
Bodyweight: 120.8 pounds.
I lost a bit of weight, but I have not started trying to put on weight. I thought it best to wait to do so until I was back to intense training next week. Otherwise, any added weight would be pure fat, which is not what I want.
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Bench Assistance
Sunday – 10/27/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bars.
Morning:
3-Count Pause RB (#2) Cambered Bar Decline Bench: [35/15, *Bands: 60/9, *3-C: 80/7, MC: 100/5, Add gear: 115/3] (7, 5, 3) 125/7, 132/7, 140/5, 147/3, 1 x 25, raw: 1-C: 75/25
Plate Holds: (Wgt./secs, 12, 10, 8 secs): 2-2.5s/12, 2-5s/10, 2-5s+1-2.5/8
Workout Time: 0:46
Lots happened on the main exercises. First, I added the bands too early, as there was not enough weight to push the bar down. I will need wait for the next set. Then I could tell just a 1-count pause would not be enough to stop a rebound effect from the bands, so I increased that to a 3-count. But even with that longer pause, I started too light, so I had to do an extra set. But this was the first time I did this exercise, so it is no surprise I had things to figure out.
This was also the first time I did plate holds as a grip exercise, but I think I got that figured out as well.
Afternoon:
Close Grip Standing Press: [10s/15, 45/9, 50/7, SMC: 55/5, Add gear: 60/3] (7, 5, 3) 65/7, 70/5, 75/3
Speed Work: (9, 7, 5, 3) 45/9, 47.5/7, 49/5, 50/3
Close Grip Camber Rows: [35/9, 45/7, 55/5] (8, 6, 4) 60/8, 65/6, 70/4
Dumbbell Curls (alternate arms): [10s/9] Wrist Wraps: (12, 10, 8) 20s/12, 21.5s/10, 22.5s/8
Stretching: ~5 minutes
Workout Time: 1:09
Total Workout Time: 1:55
I knew this would be a short workout with doing Presses as my main exercise, even with using DBs for curls.
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Squats
Monday – 10/28/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Close Stance Squats: [--/15, 45/9, 115/7, 145/5, SMC: 170/4, Gear: 192/3] (7, 5, 3) 212/7, 225/5, 237/3, 1 x 25, raw: 137.5/20*
Workout Time: 0:53
A good and uneventful workout.
Afternoon:
Extra Low Reverse Band Squats (#3, light bands): [--/15, 65/11, Add bands: 155/7, 180/5, SMC: 200/4, Gear: 220/3] (7, 5, 3) 240/7, 252/1+4*, 265/3
Speed Work: (9, 7, 5, 3) 135/9, 142/7, 150/5, 157/3
Standing Rocking DB Calves: [25/9, 37.5/7] (12, 10, 8) 47.5/12, 50/10, 52.5/8
Stretching: ~5 minutes
Workout Time: 1:40
Total Workout Time: 2:33
A not so good and very eventual workout. On my first rep of the second set of RB squats, the bands on the right side slipped. That of course made that side of the bar much heavier, and I had a hard time getting the weight back into the racks. When I did, the bands got stuck in-between the bar and the hook. I had to lift the weight up with my shoulder while trying to reach out with by right hand to move the bands, then set the bar back onto the hook. I double-checked that I had the bands set up properly, then did my next set.
I then finished the set, but on the last rep, the right band again slipped and got caught between the bar and the hook. That is why you hear me yelling “dangit” in the video. I again lifted the bar with my shoulder and tried to move the band out of the way. But in the process, I missed the hook and dumped the bar onto the right safety bar. The bar was now at a severe angle, from the hook on the left side to the safety on the right side. I should have taken a picture, but I didn’t think of it at the time.
As I thought through what to do, if I opened the collar on the bar at the lower end, the 100+ pounds of weights would immediately slide off, then the bar would fly up into the air, then who knows what would happen. As such, I thought it best to try to squat the bar back onto the book without removing the weights. But it was so low, I could only get under it with one leg. As a result, I had to do a one-leg squat, and I wasn’t sure if I could one-leg that much weight, at least without hurting myself, but I got it without incident. I wish I had recorded that one-legged squat, but again, didn’t think of it at the time.
I then did my third work set without incident. But then on the first set of Speed Work, the band once again slipped. It was only then that I remember I had short ropes somewhere that I had used to tie the bands to keep them from slipping, but I hadn’t needed them in quite a while. It took a bit of digging through old stuff, but I found those ropes and tied the bands. That worked. But I have no idea why this hadn’t been a problem for quite a while but was once again.
Then on DB calves, I caught my thumb between two tens loading the bar! Ouch!
All of that got me behind, so the workout time is quite meaningless.
______________________________
Benches
Wednesday – 10/30/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Cambered Bar, Curl Bar.
Morning:
4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 4-C: 95/7, SMC, 115/5, Gear: 130/3] (7, 5, 3) 142/7, 150/5, 157/3, 1 x 25, raw: 2-C: 80/25
RC: Lying, Down: [3.5/11] (18, 16) 4.5/18, 4.75/16
Workout Time: 0:48
A good workout.
I only recorded the final regular set of RB Benches.
Afternoon:
Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, DS: 75/7, SMC: 90/5, Add gear: 100/3] (7, 5, 3) 110/7, 115/5, 120/3
Wide Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 80/5] (8, 6, 4) 90/8, 95/6, 100/4
MG Curl Bar Reverse Preacher Curls: [35/9] (12, 10, 8) 40/12, 42.5/10, 45/8
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:13
I might have gone a bit too light on the CG Cam Bar Benches, but I will go harder next time. And due to my left wrist, I had to wear wrist wraps starting with my first set of WG rows.
______________________________
Deadlifts
Thursday – 10/31/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Equipment: Ohio Deadlift Bar, Dips bars.
Morning:
Conv Snatch Grip Deadlifts: [--/15, 45/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (7, 5, 3) 245/7, 257/5, 270/3, 1 x 25, raw: 135/25
Workout Time: 0:48
A good workout.
Afternoon:
Sumo: [SLDLs: Reg: --/15, SL: --/11, 135/9, 155/7, 2-1/4” Block Pulls: 135/5, 185/7, SMC: 225/5, Gear: 255/3] (7, 5, 3) 275/7, 290/5, 305/3
Speed Work: (9, 7, 5, 3) 152/9, 160/7, 167/5, 175/3
Dip Bar Leg Raises.: [--/11, 2s/9] (20, 20) 4s/20, 4s/20
Stretching: ~5 minutes
Workout Time: 1:28
Total Workout Time: 2:16
I was leery about the SLDLs. The reason is, I had found previously that I could only do them as my second exercise in a workout. If I did them first, I just did not feel warmed up enough and like I would lull a hamstring. But with my split routine, I never have a second exercise. In fact, the is the whole point of my two-a-day workout plan, so that I am at full strength for both of my main exercises by doing them first in each workout.
In any case, sure enough, my tender right hamstring began bothering me just after the first two weighted warmup sets, so I switched to my backup exercises of Bloc Pulls, and they went well.
Rotation II
Week A
Bodyweight: 121.0 pounds.
This is an important training week. It is when I start back with intense training and with my plan to gain weight to move up a weight class. Also, as I begin Rotation II, I will begin to find out how well this new Training Strategy will work; namely, if doing each lift just once every four weeks will be ideal or not.
______________________________
Bench Assistance
Sunday – 11/3/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
Close Grip Incline Bench: [10s/15, 45/9, 1-C: 65/7, SMC: 82/5, Gear: 97/3] (7, 5, 3) 107/7, 112/5, 117/3, 1 x 25, raw: 60/25
Hand Gripper: Reps: [4.5/9] (12, 10, 8) 6.5/12^, 7.0/10^, 7.5/8^
Workout Time: 0:43
A bit disappointed that Inclines were harder than expected. But still, all went as planned.
Afternoon:
3 Count Pause Decline Bench: [45/15, 65/9, 3-C: 85/7, 3-C: 105/5, Add gear: 120/3] (7, 5, 3) 135/7, 142/5, 150/3
Speed Work: (9, 7, 5, 3) 77/9, 82/7, 87/5, 92/3
MG Cambered Bar Rows: [35/9, 55/7, wrist wraps: 70/5] (8, 6, 4) 75/8, 80/6, 85/4
Close Grip SCB Curls: [wrist wraps: 47.5/9] (12, 10, 8) 57.5/12, 60/10, 62.5/8
Stretching: ~5 minutes
Workout Time: 1:26
Total Workout Time: 2:09
A good workout. Felt much better for these workouts this time around than when I did them as my first workouts post-contest. But that is to be expected.
______________________________
Squats
Monday – 11/4/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Two Chain Squats: [--/15, 65/9, Chains: 135/7, 165/5, SMC: 195/4, Gear: 225/3] (7, 5, 3) 245/7, 260/5, 275/3, 1 x 25, raw: 135/25
Workout Time: 0:55
Afternoon:
Dead Stop Squats: [--/15, 65/9, DS: 115/7, 135/5, SMC: 155/4, Gear: 175/3] (7, 5, 3) 195/7^, 205/5^, 215/3^
Speed Work: [9, 7, 5, 3) 105/9, 110/7, 115/5, 120/3
Decline Sit-ups: [--/9, 7.5/7] (12, 10, 8) 12.5/12, 13.75/10, 15/8
Stretching: ~5 minutes
Workout Time: 1:31
Total Workout Time: 2:06
I felt much better for these workouts than the last time I did them. But again, that is to be expected, since those workouts were my first Squat workouts post-contest. But still, it felt good picking my weights just right this time.
______________________________
Benches
Wednesday – 11/6/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar.
Morning:
Reverse Band Benches (#2, monster-minis): [45/15, 65/9, Bands: 1-C: 95/7, 115/5, SMC: 130/4, Gear: 145/3] (7, 5, 3) 160/7, 167/5, 175/3, 1 x 25, raw: 90/25
RC: Lying on side: [4.0/11] (18, 16) 6.0/16, 6.25/16
Workout Time: 0:53
Finally got a good night’s sleep and felt good for this workout. And it went very well. I even bumped the weights up a bit from what I had planned for RB Benches.
Afternoon:
Cambered Bar Benches (not dead stop): [35/15, 55/9, 70/7, 1-C: 85/5, SMC: 100/4, add gear: 112/3] (7, 5, 3) 125/7, 130/4*, 135/3
Speed Work: (9, 7, 5, 3) 70/9, 72.5/7, 75/5, 77.5/3
Close Grip Curl Bar Rows: [Wrist Wraps: 50/9, 70/7, 90/5] (8, 6, 4) 100/8, 105/6, 110/4
BB Reverse Curls: [45/9] (12, 10, 8) 50/12, 52/10, 55/8
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:18
Last time, I tried using a one-count pause on Cambered Bar Benches, but decided it was too much strain on my shoulders. But that was my first Bench workout post-contest, so I figured I give it another try. And it felt okay this time. But it also made the lifts much harder. That is why I missed a rep for the first time this training plan.
______________________________
Deadlifts
Thursday – 11/7/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar.
Morning:
Sumo Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 265/5, Gear: 305/3] (7, 5, 3) 335/7, 355/5, 375/3, One Chain: 1 x 25, raw: 175/25
Workout Time: 0:58
I felt very good for this workout after an incredible streak of two good night’s sleep in a row. And it went very well. However, I was very tired afterwards, and that tiredness continued to my afternoon workout. As I am pushing 60, I might be getting to the point that using bands and chains is overly demanding, just as I had to give up using full gear a decade ago when I was pushing 50 due to it being too demanding.
However, I am trying not to make any major changes to this training plan until it runs its course to my next contest. Consequently, I will keep trying to use chains and bands until then. But after my next contest, before I start my training plan after that, I will have to decide what to do.
Afternoon:
Sumo 2-1/4” Deficit Deadlifts: [--/15, 135/9, 175/7, SMC: 215/5, Gear: 255/3] (7, 5, 3) 285/7, 300/5, 315/3
Speed Work: (9, 7, 5, 3) 157/9, 165/7, 172/5, 180/3
Hyperextensions: [--/9, 5.0/7] (12, 10, 8) 10/12, 12.5/10, 15/8
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:15
I was tired for this workout, but it went well and as planned.
Week B
Bodyweight: 121.4 pounds
______________________________
Bench Assistance
Sunday – 11/10/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
Cambered Bar Decline Bench: [35/15, 55/9, 1-C: 75/7, MC – 95/5, Add gear: 115/3] (7, 5, 3) 130/7, 135/5, 140/3, 1 x 25, raw: 72.5/25
Hand Grippers (holds): [Turns/secs, 3.5/9] (12, 10, 8) 5.5/12, 6.0/10, 6.5/8
Workout Time: 0:46
A good workout.
Afternoon:
MG Standing Presses: [10s/15, 45/9, 52/7, SMC: 60/5, Gear: 65/3] (7, 5, 3) 70/7, 75/5, 80/3
Speed Work: (9, 7, 5, 3) 45/9, 47/7, 49/5, 50/3
WG Cambered Bar Rows: [35/9, 47/7, 60/5] (8, 6, 4) 67/8, 72/6, 77/4
MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) Wrist Wraps: 45/12, 47.5/10, 50/8
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:03
Another good workout. Except, once again, I turned the light off on Presses. Also, my shoulders were really sore afterwards.
______________________________
Squats
Monday – 11/11/19 (Many thanks to all Vets!)
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Extra Low Manta Ray (Close Stance) Squats: [--/15, 45/9, 115/7, 140/5, SMC: 165/4, Gear: 185/3] (7, 5, 3) 215/7, 225/5, 235/3, 1 x 25, raw: 115/20*
Workout Time: 0:56
Another sleepless night, but I still got my planned reps for my three regular sets. But the backoff set did not go so well. I’ve noticed that before. When I am tired, my strength does not suffer but my endurance does. Given how often I have sleepless nights, it is a good thing I am a powerlifter and not a marathoner.
Afternoon:
Two-Count Pause Squats: [--/15, 65/9, 135/7, 2-Count, SMC: 170/5, Gear: 205/3] (7, 5, 3) 225/7, 235/5, 245/3
Speed Work: (9, 7, 5, 3) 122/9, 125/7, 130/5, 135/3
Standing Barbell Calves: [--/11, 115/9] (12, 10, 8) 135/12, 142/10, 150/8
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:21
After an afternoon nap, I was very stiff for this workout and had a hard time getting down. But I managed to get in my planned reps.
______________________________
Benches
Wednesday – 11/13/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Curl Bar.
Morning:
Wide Grip Benches: [45/15, 65/9, 1-C: 85/7, SMC: 100/5, Add gear: 112/3] (7, 5, 3) 125/7, 130/5, 135/3, 1 x 25, raw: 70/25
RC: Lying, up: [3.75/11] (18, 16) 4.75/18, 5.0/16
Workout Time: 0:40
Afternoon:
3 Count Pause CG Benches: [45/15, 65/9, 3-C: 85/7, SMC: 100/5, Add gear: 112/3] (7, 5, 3) 125/7, 130/5, 135/3
Speed Work: (9, 7, 5, 3) 70/9, 72/7, 75/5, 77/3
Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 70/7, 90/5] (8, 6, 4) 100/8, 105/6, 110/4
MG CB Reverse Curls: [42/9] (12, 10, 8) 52/12, 55/10, 57/8
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:05
Weird that I used the exact same weight for both Bench exercises. In any case, I forgot to pause for a 3-count on the first rep of the second set. But maybe that was a good thing, as I barely got the final rep.
______________________________
Deadlifts
Thursday – 11/14/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar.
Morning:
Conv ¾” (1 board) Deficit Deadlifts: [--/15, 45/9, 135/9, 185/5,230/4, Gear: 270/3] (7, 5, 3) 300/7, 315/7, 330/3, 1 x 25, raw: 165/22*
Workout Time: 0:51
An allergic reaction has me feeling terrible for this work, but I still got my planned reps on my three main work sets. I died though on the raw set. Thus, again, I lose endurance more than strength when I am tired.
Afternoon:
Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 200/5, SMC: 245/4, Gear: 285/3] (7, 5, 3) 315/7, 330/5, 345/3
Speed Work: (9, 7, 5, 3) Skipped
Lying Leg Curls (one leg at a time): [2.5/9] (12, 10, 8) 4.25/12, 4.5/10, 4.75/8
Lying Twisting Leg Raises: skipped
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:05
Felt even worse by this workout. But again, I got my planned reps on my main set, but then skipped Speed Work and Abs, as I felt just too terrible.
Week C
Bodyweight: 121.6 pounds
______________________________
Sunday – 11/17/19
OFF
It has been six weeks since I started training again after my most recent contest. I’m feeling a bit sore, so I thought it would be a good time to take my planned extra off day. The soreness is mostly in my upper body, so I will be skipping my BA workout and picking up with Squats as usual tomorrow.
______________________________
Squats
Monday – 11/18/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
1 board (¾”) Extra Low Squats with Sleeves: [--/15, 65/9, 115/7, 150/5, SMC: 180/4, Gear: 210/3] (7, 5, 3) 235/7, 247/5, 260/3, 1 x 25, raw: 135/20*
Workout Time: 0:57
I was a bit concerned about the top set of Squats with Sleeves, as I didn’t do it last time due to switching to wraps. But it felt fine. I died on the high rep set, but that has been the case for all but one of my planned 25-reps sets on Squats. I guess it is just too difficult to do that many Squat reps.
Afternoon:
3-Count Pause Two Chain Squats: [--/15, 65/11, Add chains: 135/7, 3-C: 165/5, SMC: 195/4, Gear: 225/3] (7, 5, 3) 250/7, 262/5, 275/3
Speed Work (1-Count Pause): (9, 7, 5, 3) 135/9, 140/7, 145/5, 150/3
Adductors/ Abductors: [--/11, 2s/9] (18, 18) 4s/18, 4s/18
Stretching: ~5 minutes
Workout Time: 1:26
Total Workout Time: 2:23
______________________________
Benches
Wednesday – 11/20/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Shoulder Horn, Dumbbell Bar, Wrist Roller.
Morning:
Feet Up Benches: [45/15, 65/9, 1-C: 85/7, SMC:100/5, Gear: 112/3] (7, 5, 3) 125/7, 130/5, 137/3, 1 x 25, raw: 70/25
RC: Shoulder Horn (alternate arms): [5.25/11] (18, 16) 6.75/18, 7.0/16
Workout Time: 0:45
After a rough night, I felt terrible for this work. If I hadn’t, I might have bumped up the weights for Benches a bit.
I misloaded on the final recorded set of Benches. For some strange reason, I put a 2-1/2 rather than a 10 on one side! Needless to say, I noticed it immediately and had to stop and restart.
Afternoon:
One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: DS: 75/7, SMC: 95/5, Gear: 112/3] (7, 5, 3) 125/7, 130/5, 135/3
Speed Work: (9, 7, 5, 3) 75/9, 77/7, 80/5, 82/3
One-Arm DB Rows (parallel grip): [30/9, 42/7, 52/5] (8, 6, 4) 60/7, 62/5, 65/3
Wrist Roller (underhand): [1.25/5] (8, 6, 4) 2.0/8, 2.25/6, 2.5/4
Stretching: ~5 minutes
Workout Time: 1:18
Total Workout Time: 2:03
I felt a little better for this workout, and it went as planned.
______________________________
Deadlifts
Thursday – 11/21/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Bar: Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Sumo ¾” (1 board) Deficit Deadlifts: [--/15, 135/9, 185/7, SMC: 230/5, Gear: 270/3] (7, 5, 3) 300/7, 315/5, 330/3, 1 x 25, raw: 165/22*
Workout Time: 0:50
After a good night’s sleep, I felt much better for this day’s workouts than yesterday’s workouts. And it went well and as planned.
Afternoon:
Conv 1-1/2” (2 Boards) Deficit Deadlifts: [--/15, 135/7, 180/5, SMC: 225/4, Gear: 260/3] (7, 5, 3) 290/7, 305/5, 320/3
Speed Work: (9, 7, 5, 3) 160/9, 167/7, 175/5, 182/3
Side Bends (Seated): [20/9] (12, 10, 8) 32/12, 35/10, 37/8
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:07
After feeling good in the morning, I was dragging for this workout. It could be a new pre-workout sup I was trying is not working so well. But I still got all of my planned reps.
Week D
Bodyweight: 121.4 pounds.
______________________________
Bench Assistance (Week C)
With skipping My BA workout last week, my BA workouts will now be on week off from the rest of my workouts.
Sunday – 11/24/19
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Gymnastic Rings, Dumbbell Bar. Super Curl Bar, Hand Grippers.
Morning:
3-Count Pause Incline Bench: [10s/15, 45/9, 3-C: 65/7, SMC: 85/5, Gear: 100/3] (7, 5, 3) 110/6*, 115/5, 120/3, 1 x 25, raw: 1-C: 62/20*
Hand Grippers (holds + reps): [4 secs + 4.5/5] (8, 6, 4) 5.5/8^, 6.0/6^, 6.5/4^
Workout Time: 0:51
Not sure why I missed a rep on my first set of Inclines, but the next two sets went as planned. But then the backoff set did not. Still looks like my endurance is suffering. Or it could be the off say last week with skipping my BA workout caused me to not be fully prepared for this workout. That is especially so since I last did this workout five weeks ago.
Afternoon:
Push-ups: 10. Dips on Bars. -- Dips on Rings: Not done.
3-Count Pause RB #2 Cam Bar Decline Bench: [35/15, 55/9, Bands, 3-C: 85/7, MC: 105/5, Add gear: 125/3] (7, 5, 3) 140/7, 147/7*, 155/5, 162/3
1-Count Pause Speed Work: 85/9, 90/7, 95/5, 100/3
One-Arm DB Rows (Overhand): [30/9, 45/7, 57/5] (8, 6, 4) 62/8, 65/6, 67/4
MG Super Curl Bar Curls: [Wr. Wraps, 3.7.5/9] (12, 10, 8) 47.5/12, 50/10, 52.5/8
Stretching: ~5 minutes
Workout Time: 1:40
Total Workout Time: 2:31*
I was leery about doing Dips as my lone main exercises, as I would not be warmed up enough without doing another pressing exercise first. And that concern was realized. I just could not bring myself to go down on dips with rings, let alone dips with rings. Consequently, I just did the exercises I had planned on doing next week. Since it had been four weeks since I had done that exercise, it worked out well, so well in fact that I had to do an extra set. But I now need to either pick another exercise for Week D. Or, if I am always going to skip my Ba workout for y extra day off, to just not do a Week D and have a Trinity Plan or three-week rotation for my BA day.
With all of the confusion in this workout, I only recorded the 5-rep set of Declines and the final two sets of Speed Work.
______________________________
Squats
Monday – 11/25/19
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Inzer Pillar Squat Boots.
Bar: Heavy Duty Power Bar.
Morning:
Extra Low Reverse Band Squats (#3, light bands): [--/15, 65/11, Add bands: 155/7, 180/5, SMC: 205/4, Gear: 230/3] (7, 5, 3) 250/7, 265/5, 280/3, 1 x 25, raw: 155/2*, 20*
Workout Time: 1:07*
After a very rough night, I felt awful for this workout. That led to me being scatterbrained and making mistake after mistake, such as hitting my head on the bar once again, that got me behind and gave me a headache on top of already feeling awful. But thanks to a bit of caffeine and cranking up the Christian rock, I still did very well on my regular work sets. But then on the raw set, I lost my balance and dumped the bar on the second rep. It was a quite a task to get it back not the rack, due to the bands being prepared to launch the bar upward as I took the weights off.
Afternoon:
Close Stance Squats: [--/15, 45/9, 115/7, 145/5, SMC: 175/4, Gear: 200/3] (7, 5, 3) 220/7, 232/5, 245/3
Speed Work: (9, 7, 5, 3) 120/9, 120/7, 125/5, 130/3
Standing Rocking DB Calves: [25/9, 40/7] (12, 10, 8) 50/12, 52.5/10, 55/8
Stretching: ~5 minutes
Workout Time: 1:28
Total Workout Time: 2:35*
Felt even worse for this workout. But proving my theory that when I am tired, my endurance suffers much more than my strength, my regular work sets went as planned. But then I wasn’t getting the speed I wanted on the Speed Work, so I didn’t increase the weights as planned for the second set. And throughout, my form was off, with the bar hitting the safeties on many sets, as you see in the video.
______________________________
Benches
Wednesday – 11/27/19
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Cambered Bar, Curl Bar.
Morning:
Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, DS: 75/7, SMC: 90/5, Add gear: 102/3] (7, 5, 3) 115/7, 120/7*, 127/5, 135/3, 1 x 25, raw: 70/25
RC: Lying, Down: [3.75/11] (18, 16) 4.5*/18, 5.0/18, 5.25/16^
Workout Time: 0:53
A good workout, despite still not feeling well. I started to light on Cam Bar Benches, so I did an extra set.
With doing an extra set of Cam Bar Benches, I recorded the three final regular sets.
Afternoon:
4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 4-C: 95/7, SMC, 115/5, Gear: 135/3] (7, 5, 3) 150/7, 157/5, 165/3
Speed Work: (9, 7, 5, 3) 85/9, 90/7, 95/5, 100/3
Wide Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (8, 6, 4) 95/7*, 100/6, 105/4
MG Curl Bar Reverse Preacher Curls: Skipped
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:07
I felt okay for this workout up until my final set of Speed Work, then I hit a wall and crashed. I barely made it through Rows, then just gave up, skipping Curls.
______________________________
Deadlifts
Thanksgiving – 11/28/19
Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.
Shoes: Sabo Deadlift Shoes.
Equipment: Ohio Deadlift Bar, Dips bars.
Morning:
Sumo 2-1/4” Block Pulls: [--/15, 45/9, 135/7, 185/5, SMC: 225/5, Gear: 255/3] (7, 5, 3) 285/7, 300/7*, 315/7*, 332/5, 350/3, 1 x 25, raw: 175/25
Workout Time: 1:05*
A good workout. I started way too light on the Block Pulls and had to do two extra sets. That was good, as it meant I have now gotten the hang of doing them, and Block Pulls are now where they should be with them being a partial movement, with me using more weight on them than on regular sumo DLs.
However, the extra sets really got me behind and tired out. That caused me to be late for my family’s Thanksgiving dinner. But I wanted to do my morning workout, so that I would be hungrier for that dinner. It worked in that I still ate my fair share even with being late. But I missed the family group photo. I printed out last year’s photo and have it sitting on my computer desk. I guess I will keep that one up until next year.
With doing the extra sets, I also recorded extra sets. On the first set, you can hear the weather. No, it was not 75 degrees in the Pittsburgh area on Thanksgiving Day. I was playing Saturday Night Light, an old show on a now defunct Christian radio station that played Christian hard rock on Saturday nights. I recorded this cassette tape over 30 years ago, back in the 1980s.
Friday – 11/29/19
Afternoon:
Conv Snatch Grip Deadlifts: [--/15, 135/9, 170/5, SMC: 200/5, Gear: 230/3] (7, 5, 3) 255/7, 270/5, 285/3
Speed Work: (9, 7, 5, 3) 140/9, 147/7, 155/5, 162/3
Dip Bar Leg Raises.: [--/11, 3s/9] (15, 15) 6s/15, 6s/15
Stretching: ~5 minutes
Workout Time: 1:18
Total Workout Time: 2:23
Another reason I wanted to work out Thanksgiving morning is I knew I would feel terrible the next morning, and that proved to be the case, so I am glad I didn’t have to work out. But I felt okay by the afternoon, so I was able to do the second half of my workout. And it went well. I even bumped the weights up a bit more than planned for the final two sets of SG DLs. However, I was very tired by the end.
These workout logs are continued at: 2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations III and IV of VI.
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2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations I and II of VI. Copyright © 2019 By Gary F. Zeolla.
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