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2020 Tetra-Trinity #2 Powerlifting Training Plan
Rotations III and IV of VI
These workout logs are continued from 2020 Tetra-Trinity #2 Powerlifting Training Plan; Rotations I and II of VI.
Stats:
Age: 59
Height: 5'1".
Bodyweight: See each week.
Next Contest: God-willing, a contest in mid-September.
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).
Gear as indicated; if not indicated, then completely raw (no supportive gear).
Rotation III
Week A
Bodyweight: 123.6 pounds.
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Benches – 1
Thursday – 5/28/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar, Hand Gripper.
Morning:
Reverse Band Cambered Bar Benches (#2, monster- mini-bands): [35/15, 55/9, Bands: 95/7, Pa: 115/5, SMC: 135/4, Gear:155/3] (5, 3, 1) 160*/6*, 175/3!, 185/1!, (raw: 10) 146.5/10
Hand Gripper (hold 2 x 20 secs): turns/ secs: 6.0/20, 6.0/20
Workout Time: 0:51
I got confused on the weights due to my Cambered Bar only weighing 35 pounds. As a result, I went too light on the first work set, so I did an extra rep. I then readjusted for the next two sets, but was still confused. But then I calculated what I thought I did for the final geared set for the raw set, but that set will went okay. But I am still not sure if I got these weights right or not. I’ll find out next time!
Afternoon:
Close Grip Bench: [45/15, 65/9, 85/7, SMC: 100/5, Gear: 112/3] (7, 5, 3) 125/7, 132/5, 140/3, 8-12, raw: 105/12
Medium Grip Barbell Rows: [45/9, 65/7, 80/5, 95/3] (6, 4, 2) 105/6^, 110/4^, 115/2^, (1 x 10) 95/10
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:05
I started too heavy on the first work set of CCBPs, so I adjusted for the rest of the sets. Rows went as planned. At least I got that right on this day!
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Squats/ Deadlifts – 1
Sunday – 5/31/20
Gear: Crain power belt; Genesis wrist wraps; APT heavy knee sleeves: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar, dumbbell bar.
Morning:
3-Count Pause Reverse Band Squats (#3, average bands): [--/15, 65/11, Add bands: 155/7, 3-C: 195/5, SMC:235/4, Gear: 270/3] (5, 3, 1) 300/5!, 315/3!, 330/1!, (raw: 10) 1-C: 230/10!
Workout Time: 1:00
Afternoon:
Conv 3” (4 boards) Deficit Reverse Band Deadlifts (#3, average bands): [--/15, 45/9, Bands: 155/7, 205/5, SMC: 255/4, Gear: 305/3] (5, 3, 1) 335/5, 352/3, 370/1, (raw: 10) 260/10
Sit-ups: [--/9, 10/7] (10, 8, 6) 18.75/10, 20/8, 21.25/6
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:21
Two very good workouts.
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Benches – 2
Monday – 6/1/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Dumbbell Bars, Cambered Bar, Super Curl Bar.
Morning:
Dumbbell Benches (arms together): [20s/15, 30s/9, 35s/7, SMC: 40s/5, Gear: 45s/3] (7, 5, 3) 50s/7, 52s/5, 55s/3, 8-12, raw: 41.5s/12
Shoulder Horn (Arms Together): [5.0/11] (14, 12) 8.0/14, 8.25/12
Workout Time: 0:55
A good workout. The first set of Benches felt heavy, but they got easier with the next two sets.
Afternoon:
Two-Count Pause Cambered Bar Benches: [35/15, 55/9, 75/7, 2-C: 90/5, SMC: 105/4, Gear: 120/3] (5, 3, 1) 135/4*, 140/3, 147/1, (raw: 10) 1-C: 110/10
Wide Grip SCB Rows: [Wrist Wraps: 35/9, 55/7, 75/5, 92/3] (6, 4, 2) 102/6, 107/4, 112/2, (1 x 10) 90/10
Stretching: ~5 minutes
Workout Time: 1:23
Total Workout Time: 2:23
I started a bit too heavy on the Bench exercises, but once I readjusted, the rest of the sets went well.
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Wednesday – 6/3/20
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Hyperextension Bench.
Morning:
Olympic Squats (No Mantra Ray): [--/15, 45/9, 125/7, 155/5, SMC: 185/4, Gear: 215/3] (5, 3, 1) 240/5, 252/3, 265/1, (raw: 10) 185/10
Workout Time: 0:51
Afternoon:
Sumo RB Deadlift (light, #3): [--/15, 45/9, Bands: 155/7, 210/5, SMC: 265/4, Gear: 320/3] (5, 3, 1) 355/5^, 375/3^, 395/1^, (raw: 10) 275/10
Lying Leg Curls (alternate legs): [2.5/9, 5.0/7] (10, 8, 6) 6.0/12, 6.25/10, 6.5/8
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:12
Two very good workouts.
I don’t know why I recorded the backoff set. You can hear me moaning at the end of the video when I realized I had done so.
Week B
Bodyweight: 122.8 pounds.
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Benches – 3
Thursday – 6/4/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Dumbbells, Hand Grippers.
Morning:
One Chain Bench: [45/15, 65/9, Chains: 85/7, 105/5, SMC: 120/4, Gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1, (raw: 10), 125/10
Hand Gripper (reps): [6.5/9] (10, 8, 6) 8.5/10^, 9.0/8^, 9.5/8!, 10.0/6!
Workout Time: 0:58
Afternoon:
Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, 75/7, DS: 95/5, SMC:110/4, Add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1, (raw: 10) 116.5/10
Curl Bar Upright Rows: [15/9, 20/7, 25/5] (10, 8, 6) 30/10, 35/10, 37/8, 40/6
Dumbbell Curls (alternate arms): [15s/9] Wrist Wraps: (10, 8) 26.5s/10, 27.5s/8, 29s/skip
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:18
Changing my plan a bit on Rows and Upright Rows so that I can do some Curls.
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Squats/ Deadlifts – 3
Sunday – 6/7/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Extra Low Two Chain Squats: [--/15, 65/9, Chains: 135/7, 185/5, SMC:225/4, Gear: 265/3] (5, 3, 1) 295/5^, 310/3^, 325/1^, (raw: 10) 227.5/10^
Workout Time: 0:56
Afternoon:
Conv 3/4” (1 Board) Deficit Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC: 245/4, Gear: 295/3] (5, 3, 1) 325/5!, 342/3!, 360/1!, (raw: 10) 252/10
Adductors/ Abductors (alternate legs): [--/11, 3s/9] (15, 15) 6s/15, 6s/15
Lying Leg Raises (2 x amrap): 15, 15
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:16
Another sleepless night before these workouts, so I skipped a family get-together. But at least these workouts went well and as planned.
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Benches – 4
Monday – 6/8/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Dumbbell Bar, Super Curl Bar.
Morning:
Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 110/4, Add gear: 125/3] (5, 3, 1) 137/5!, 145/3!, 152/1!, (raw: 10) 115/10
Rotator Cuff: Lying, In: [5.0/11] (14, 12) 7.0/16*, 7.55/12
Workout Time: 0:52
Afternoon:
Wide Grip Benches: [45/15, 65/9, 80/7, Pa: 95/5, SMC: 110/4, Add gear: 125/3] (5, 3, 1) 137/5, 145/3, 152/1, (raw: 10) 115/10
One-Arm DB Rows (Underhand): [30/9, 40/7, 50/5] Wr. Wr. (8, 6, 4) 60/8, 62/6, 65/4
CG SCB Reverse Curls: [40/9] (10, 8, 6) 55/10, 57.5/8, 60/6
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:14
Ditto the above.
I changed how I am doing Rows, so that I can have the time and energy for Curls and especially Reverse Curls. My grip strength is slipping a bit, and I have always found Reverse Curls help with that.
With being so tired and thus in a bad mood, I really had to crank up the heavy metal to get through his workout, and use lots of caffeine.
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Squats/ Deadlifts – 4
Wednesday – 6/10/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 247/5, 260/3, 275/1^, (raw: 10) 2-C: 192.5/10
Workout Time: 0:54
Afternoon:
Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 195/5, SMC: 2504, Gear: 300/3] (5, 3, 1) 330/5^, 345/3, 362/1, (raw: 10) 252.5/10
Standing Rocking Barbell Calves: [45/9, 135/7] (10, 8, 6) 165/10!, 172.5/8!, 180/7*!
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:15
One tied 50s PR in each of these workouts. But I was very close on the other sets and will tie or break them next time.
Week C
Bodyweight: 122.6 pounds.
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Benches – 5
Thursday – 6/11/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Dumbbell Bars, Heavy Duty Power Bar, Curl Bar, Hand Grippers.
Morning:
One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: 75/7, DS: 95/5, SMC: 115/4, Gear: 130/3] (5, 3, 1) 145/5^, 152/3, 160/2*^, (raw: 10) 120/11*
Hand Gripper, Holds: [Turns/secs: 6.0/9] (10, 8, 6) 8.5/10!, 9.0/8!, 9.5/6!
Workout Time: 0:47
One 50s PR and close to additional ones again.
Afternoon:
DB Benches (alternate arms): [15s/15, 25s/9, 32s/7, 40s/5, SMC: 47s/4, Gear: 55s/3] (5, 3, 1) 60s/5, 62.5s/3, 65s/1,2^*, (raw: 10) 50s/10
Wide Grip Barbell Bar Rows: [45/9, 65/7, 82/5] Wr. Wr. (8, 6, 4) 97/8!, 102/6!, 107/4!
Close Grip CB Curls: [Wrist Wraps: 35/9, 45/7] (10, 8) 55/10, 57.5/8
Stretching: ~5 minutes
Workout Time: 1:31
Total Workout Time: 2:18
I got confused on the last geared set of DB Benches and lowered my first arm, so I had to press it again for an extra rep. But I got it okay. I might have been able to do the same for the other arm. That would have given me a 50sd PR o both sides.
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Squats/ Deadlifts – 5
Sunday – 6/14/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Reverse Band Squats (#3, light bands): [--/15, 65/9, Bands: 155/7, 195/5, SMC: 235/4, Gear: 270/3] (5, 3, 1) 297*/5!, 315/3!, 330/1!, (raw: 10)
Workout Time: 1:04
I misloaded on the first geared work set. I forgot a 2.5 on one side. I didn’t notice it until I was changing the weight after the set. But otherwise, this workout went very well and as planned.
Afternoon:
Conv Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 280/4, Gear: 335/3] (5, 3, 1) 365/5^, 385/3^, 405/1^, (raw: 10) 375/--, 285/10
Crunch-Side Bend Combo: [--/9, 7.5/7] (10, 8, 6) 13.75/10, 15.0/8, 16.75/6
Stretching: ~5 minutes
Workout Time: 1:34*
Total Workout Time: 2:38*
I got confused due to the chains and left an extra set of 45s on they bar for my back set. That I noticed. I couldn’t budge it. After a couple of tries, I figured out what I did. But again, otherwise, this workout went very well and as planned.
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Benches – 6
Monday – 6/15/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Cambered Bar, Curl Bar, Hand Gripper.
Morning:
3 Count Pause Benches: [45/15, 65/9, 80/7, 3-C: 95/5, SMC: 110/4, Gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1, (raw: 10) 2-C: 117.5/10
RC: Sitting, Front: [5.0/11] (14, 12) 6.75/14!, 7.0/12!
Workout Time: 0:54
An excellent workout.
Afternoon:
Dead Stop Cambered Bar Benches: [35/15, 55/9, 75/7, DS: 90/5, SMC: 105/4, Gear: 120/3] (5, 3, 1) 135/4*, 140/3, 147/1, (raw: 10) 110/10
Close Grip SCB Rows: [45/9, 65/7, 85/5] Wr. Wr. (8, 6, 4) 102/8, 107/6, 110*/4
MG SCB Reverse Curls: [35/9, 50/7] (10, 8) 60/10, 62/8
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:23
Not as good as the morning. Missed a rep on my first work set, so I dropped the weights a bit on the rest of the sets. With that adjustment, they went okay.
On Rows, I forgot the 1.25s on the last set. But otherwise, they went well.
______________________________
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Squats/ Deadlifts – 6
Wednesday – 6/17/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
1 Board (3/4”) Extra Low Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC: 205/4, Gear: 235/3] (5, 3, 1) 265/5!, 280/3!, 295/1!, (raw: 10) 206.5/10
Workout Time: 0:58
Very happy with this workout. Squats are going great. But I will see what happens in the next rotation when I remove the “handicap” and do Squats with Sleeves to regular depth.
Afternoon:
Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 275/4, Gear: 320/3] (5, 3, 1) 355/5!, 375/3!, 395/1!, (raw: 10) 276.5/10
Hyperextension: [--/9, 5.0/7, 7.5/5] (10, 8, 6) 12.5/10, 13.75/8, 15/6
Stretching: ~5 minutes
Workout Time: 1:33*
Total Workout Time: 2:31*
I don’t mean to sound like a wimp, but I am not sure if I will continue with the Deficit Chain DLs, as they are just too tough and time-consuming. But they did go well. I’ll see how regular DLs go next week before deciding if they are worth the effort or not.
Week D
Bodyweight: 122.8 pounds.
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Benches – 7
Thursday – 6/18/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Cambered Bar, Dumbbells, Curl Bar, Hand Grippers.
Morning:
4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 95/7, 4-C: 115/5, SMC: 135/4, Gear: 155/3] (5, 3, 1) 170/5, 177/3, 185/1, (raw: 10) 2-C: 140/10
Hand Gripper (holds + reps): [turns/reps: 4 secs + 5.5/5] (6, 4, 2) 8.0/6!, 8.5/4!, 9.0/2!
Workout Time: 0:49
Afternoon:
2-Count Pause Close Grip Cambered Bar Benches: [35/15, 55/9, 70/7, 2-C: 85/5, SMC:100/4, Add gear: 115/3] (5, 3, 1) 130/5, 137.5/6, 145/1, (raw: 10) 1-C:
110/10
DB Upright Rows: [10s/9, 15s/7, 20s/5] (10, 8, 6) 22.5s/10, 25s/8, 27.5s/6
Medium Grip Curl Bar Curls: [Wrist Wraps: 35/9, 50/7] (10, 8) 55/10, 57/8
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:09
Two very good workouts.
I only recorded Benches, not Rows or Curls.
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Benches – 8
Wednesday – 6/24/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
Feet Up 1-Count Pause Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 110/4, Add gear: 125/3] (5, 3, 1) 140/5!, 147/3!, 155/1!, (raw: 10) 116.5/10
RC: Lying, Out: [4.0/11] (14, 12) 7.0/14!, 7.25/12!
Workout Time: 0:53
Afternoon:
Wide Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 112/3] (5, 3, 1) 125/5, 130/3, 137.5/1, (raw: 10) 105/10
Medium Grip SCB Rows: [45/9, 65/7, 85/5] Wr. Wr. (8, 6, 4) 97/8, 102/6, 107/4
Wrist Roller (Overhand): [1.25/5] (8, 6) 2.0/8, 2.25/6
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:15
Two good workouts, though I am a bit disappointed with my progress on Benches. I was hoping my new plan of tow Bench days a week, rather than one Bench day and one BA day, would work better. But it doesn’t appear to be so. But I will see what happens over the next few weeks.
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Squats/ Deadlifts – 8
Thursday – 6/25/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Extra Low Squats: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 255*/5!, 267/3!, 280/1!, (raw: 10) 195/10
Workout Time: 0:56
Afternoon:
3/4” (1 board) Deficit Sumo Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC:245/4, Gear: 300/3] (5, 3, 1) 330/5!, 347/3!, 367/1!, (raw: 10) 257.5/10
Standing DB Calves: [20/9, 32.5/7] (10, 8, 6) 45/10^, 47.5/8^, 50/6^
Stretching: ~5 minutes
Workout Time: 1:33
Total Workout Time: 2:29
Two excellent workouts.
Rotation IV
Week A
Bodyweight: 123.2 pounds.
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Benches – 1
Sunday – 6/28/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar, Hand Grippers.
Morning:
Reverse Band Cambered Bar Bench: [35/15, 55/9, Bands: 95/7, Pa: 115/5, SMC: 135/4, Gear:155/3] (6, 4, 2) 165/6!, 175/4!, 185/2!, (raw: 11) 140/11
Hand Gripper: 2 x 20 secs, 6.5 turns, 6.5 turns.
Workout Time: 0:51
Afternoon:
Close Grip Bench: [45/15, 65/9, 85/7, 100/5, SMC: 115/4, Gear: 127/3] (6, 4, 2) 140/6!, 147/4!, 155/2!, (raw: 11) 116.5/11
Medium Grip BB Rows: [45/9, 65/7, 85/5] (7, 5, 3) 105/7!, 110/5!, 115/3!
Dumbbell Curls: [15s/9, 22.5s/7] Wr. Wr. (10, 8) 27.5s/10, 29s/8
Stretching: ~5 minutes
Workout Time: 1:32*
Total Workout Time: 2:23
Two very good workouts.
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Squats/ Deadlifts – 1
Monday – 6/29/20
Gear: Crain power belt, wrist wraps; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
3-Count Pause Reverse Band Squats: [--/15, 65/9, Add bands: 155/7, 3-C: 195/5, SMC:235/4, Gear: 270/3] (6, 4, 2) 300/5*^, 315/3*^, 330/1*^, (raw: 11) 1-C: 230/11
Workout Time: 1:03*
I thought this was a great workout, until I reviewed the video and realized I only did 5,3,1 reps rather than my planned 6,4,2. I have no idea how I messed that up.
Afternoon:
Conv 3” (4 boards) Deficit Reverse Band Deadlifts: [--/15, 45/9, Bands: 155/7, 205/5, SMC: 255/4, Gear: 305/3] (6, 4, 2) 335/6, 352/4, 370/2, (raw: 11) 260/11
Sit-ups: [--/9, 10/7] (10, 8, 6) 20/10, 21.25/8, 22.5/6
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:32*
I go the reps correct this time, so this was a great workout.
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Benches – 2
Wednesday – 7/1/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Dumbbell Bars, Cambered Bar, [Super] Curl Bar.
Morning:
DB Benches (arms together): [15s/15, 25s/9, 35s/7, 42s/5, SMC: 50s/4, Gear: 57s/3] (6, 4, 2) 62s/5*!, 65s/62s*/4^, 65s/3!, (raw: 11) 50s/10
RC: Shoulder Horn (Arms Together): [5.0/11] (16, 14) 8.0/16, 8.25/8*
Workout Time: 1:01*
I really messed up the DB Benches. I started too heavy, then misloaded on the second set. The third set went well. But then, I missed a rep on the backoff set
My right wrist was bothering me on the RC exercise, with holding the plates in a weird manner. I might have to jump up to 10 pounds, just so I can use my dumbbell bars.
Afternoon:
2-Count Pause Cambered Bar Benches: [35/15, 55/9, 75/7, 2-C: 90/5, SMC: 105/4, Gear: 120/3] (6, 4, 2) 132/5*, 140/4, 147/2, (raw: 11) 1-C: 110/10*
Wide Grip Super Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (8, 6, 4) 97/8, 102/6, 107/4
MG SCB Reverse Preacher Curls: [35/9, 45/7] (10, 8) 50/10^, 52/7*
Stretching: ~5 minutes
Workout Time: 1:35*
Total Workout Time: 2:36*
I again missed a rep on my first set, so I dropped the weights for the next two sets. I got those planned reps, but again missed a rep on the backoff sets. These two poor workouts had me a bit worried. But then, these are my least important Bench workouts, In fact, if I had switched to my Trinity Plan, I would have dropped these workouts off. But my tentative contest plans point to sticking with my Tetra Plan. I will post more in that regard later, after those plans are finalized.
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Squats/ Deadlifts – 2
Thursday – 7/2/20
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Olympic Squats: [--/15, 45/9, 125/7, 155/5, SMC: 185/4, Gear: 215/3] (6, 4, 2) 240/6!, 252/4!, 265/2!, (raw: 11), 185/11
Workout Time: 0:53
Afternoon:
Sumo RB Deadlifts: [--/15, 45/9, Bands: 155/7, 210/5, SMC: 265/4, Gear: 320/3] (6, 4, 2) 355/6!, 375/4!, 395/2!, (raw: 11) 275/11
Lying Leg Curls (alternate legs): [2.5/9, 5.0/7] (11, 9, 7) 6.0/11, 6.25/9, 6.5/7
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:13
Two excellent workouts. Though again, these would have been the workouts I would have dropped off if I switched to my Trinity Plan.
Star-Spangled Banner
Before a powerlifting contest. Happy Independence Day everyone!
Week B
Bodyweight: 124.0 pounds.
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Bench – 3
Sunday – 7/5/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bars: Heavy Duty Power Bar, Cambered Bar, Curl Bar, Dumbbell Bars
Morning:
One Chain Bench: [45/15, 65/9, Chains: 85/7, 105/5, SMC: 120/4, Gear: 135/3] (6, 4, 2) 147/6^, 155/4, 162/2, (raw: 11) 121.5/11
Hand Gripper, Reps: [6.5/9] (11, 9, 7) 9.0/11!, 9.5/9!, 10.0/7!
Workout Time: 0:51
A great workout, with one tied 50s PR and just shy of it on the next two sets.
Afternoon:
Close Grip Dead Stop Cambered Bar Bench: [35/15, 55/9, 75/7, DS: 95/5, SMC:110/4, Add gear: 125/3] (6, 4, 2) 137/5*, 142/3*, 150/2^, (raw: 11) 112.5/11
Curl Bar Upright Rows: [15/9, 25/7, 32/5] (10, 8, 6) 37/10, 40/8, 42/6
Dumbbell Curls (alternate arms): [Wrist Wraps: 35/9, 47.5/7] (10, 8) 57.5/10^, 60/8^
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:12
CB CG Benches did to go well, at least the first two sets. But the final two sets did go okay. Maybe I wasn’t focusing on the first two sets.
My shoulders have been bothering me. I’m not sure if it has anything to do with the Upright Rows or not. But they’re not worth the risk, so I am going to drop them off.
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Squats/ Deadlifts – 3
Monday – 7/6/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Extra Low Two Chain Squats: [--/15, 65/9, Chains: 135/7, 185/5, SMC:225/4, Gear: 260/3] (6, 4, 2) 290/6!, 305/4!, 320/2! (raw: 11) 225/11
Workout Time: 1:04*
An excellent workout.
Afternoon:
Conv Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC: 240/4, Gear: 290/3] (6, 4, 2) 320/6, 337/4, 355/2, (raw: 11) 250/11
Adductors/ Abductors (alternate legs)): [--/11, 3s/9] (18, 17) 6s/18, 6s/17
Lying Leg Raises:
Stretching: ~5 minutes
Workout Time: 1:24
Total Workout Time: 2:28
A very good workout. But it is frustrating that my Conv Deadlift is a bit still down from where it was five years ago, right before I injured my right hamstring. The hamstring has never fully healed, and my Conv DL has never fully recovered either.
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Benches – 4
Wednesday – 7/8/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Dumbbell Bar.
Morning:
Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 110/4, Add gear: 122/3] (6, 4, 2) 135/6^, 142/3*^, 150/2!, (raw: 11) 112.5/11
Rotator Cuff: Lying, In: [5.0/11] (16, 14) 7.5/16, 7.75/14
Workout Time: 0:52
Afternoon:
Wide Grip Benches: [45/15, 65/9, 80/7, Pa: 95/5, SMC: 110/4, Add gear: 122/3] (6, 4, 2) 135/6, 142/3*, 150/2, (raw: 11) 112.5/11
One-Arm DB Rows Underhand: [30/9, 42/7, 52/5] Wr. Wr. (8, 6, 4) 62/8^, 65/6, 67/4
CG SCB Reverse Curls: [35/9, 47/9] (10, 8) 57.5/10!, 60/8!
Stretching: ~5 minutes
Workout Time: 1:27
Total Workout Time: 2:19
Two identical workouts in terms of weights/ reps. I even missed the exact same rep in both workouts. I’m not sure what that means, but they were still good workouts, nevertheless.
______________________________
Squats/ Deadlifts – 4
Thursday – 7/9/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 165/5, SMC: 195/4, Gear: 225/3] (6, 4, 2) 245/6!, 260/4!, 275/2!, (raw: 11) 2-C: 192.5/11
Workout Time: 0:53
I only recorded the top set.
Afternoon:
Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 190/5, SMC: 245/4, Gear: 295/3] (6, 4, 2) 325/6!, 342/4!, 360/2!, (raw: 11) 252.5/11
Standing Rocking Barbell Calves: [45/9, 135/7] (10, 8, 6) 170/10!, 177.5/8!, 185/6!
Stretching: ~5 minutes
Workout Time: 1:23
Total Workout Time: 2:16
Two excellent workouts.
Week C
Bodyweight: 123.0 pounds.
______________________________
Benches – 5
Sunday – 7/12/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Cambered Bar, Dumbbell Bars, Heavy Duty Power Bar, Hand Grippers.
Morning:
One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: 75/7, DS: 95/5, SMC: 115/4, Gear: 130/3] (6, 4, 2) 145/6!, 152/4!, 160/2^, (raw: 11) 120/11
Hand Gripper Holds, Secs (Turns/secs): [6.0/9] (10, 8, 6) 9.0/10!, 9.5/8!, 10.0/6!
Workout Time: 0:54
Afternoon:
DB Benches (alternate arms): [15s/15, 25s/9, 32s/7, 40s/5, SMC: 47s/4, Gear: 55s/3] (6, 4, 2) 60s/6^, 62.5s/4^, 65s/2^, (raw: 11) 50s/11
Wide Grip Barbell Rows: [45/9, 65/7, 85/5, Wr. Wr.] (7, 5, 3) 100/7!, 105/5!, 110/4*!
MG CB Curls: [Wr. Wraps, 35/9, 50/7] (10, 8) 57/10^, 60/8^
Stretching: ~5 minutes
Workout Time: 1:31*
Total Workout Time: 2:25
______________________________
Squats/ Deadlifts – 5
Monday – 7/13/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Reverse Band Squats (#3, light bands): [--/15, 65/9, Bands: 155/7, 195/5, SMC: 235/4, Gear: 270/3] (6, 4, 2) 300/6!, 315/4!, 330/2!, (raw: 11) 230/11
Workout Time: 1:02*
Once again, I only recorded the top set.
Afternoon:
Conv Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 280/4, Gear: 335/3] (6, 4, 2) 365/6!, 385/4!, 405/2!, (raw: 11) 285/11
Crunch-Side Bend Combo: [--/9, 7.5/7] (10, 8, 6) 15.0/10, 16.75/8, 17.5/6
Stretching: ~5 minutes
Workout Time: 1:28
Total Workout Time: 2:30
Two very good workouts.
______________________________
Benches – 6
Wednesday – 7/15/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Cambered Bar, Super Curl Bar.
Morning:
3 Count Pause Benches: [45/15, 65/9, 80/7, 3-C: 95/5, SMC: 110/4, Gear: 125/3] (6, 4, 2) 137/6, 145/3*, 152/2, (raw: 11) 2-C: 115/11
RC: Sitting, Front: [5.0/11] (16, 14) 6.75/16!, 7.0/14!
Workout Time: 0:50
Afternoon:
Dead Stop Cambered Bar Benches: [35/15, 55/9, 75/7, DS: 90/5, SMC: 105/4, Gear: 120/3] (6, 4, 2) 132/5*, 137/4, 145/2, (raw: 11) 107.5/11
Close Grip Super Curl Bar Rows: [45/9, 70/7, 90/5] Wr. Wr., (8, 6, 4) 105/8^, 110/6^, 115/4^
MG SCB Reverse Curls: [35/9, 52/7] (9, 7) 62/9, 65/7
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:19
I’m not sure what happened on the second work set in the first workout and on the first in the second. But even without those missed reps, these were two very tough workouts. And I felt rather sore for them. I’m scheduled for an extra day off on Sunday. But I don’t feel like I need an extra day off in regard to Squats and Deadlifts, so I’m not sure what I will do.
I messed up on the video, but I’m not sure what I did. It was paused for part of the time between sets, but not the entire time. Not sure how that happened.
______________________________
Squats/ Deadlifts – 6
Thursday – 7/16/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC:205/4, Gear: 235/3] (6, 4, 2) 265/6!, 280/4!, 295/2!, (raw: 11)
206.5/11
Workout Time: 0:59
This was the first time I did Squats with Sleeves with the handicap of going ¾” extra low, and they went great. I am very happy with how Squats are progressing.
Afternoon:
Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC:270/4, Gear: 315/3] (6, 4, 2) 345/6!, 365/4!, 385/2!, (raw: 11) 270/11
Hyperextensions: [--/9, 5.0/7, 10/5] (10, 8, 6) 13.75/10, 15/8, 16.256
Stretching: ~5 minutes
Workout Time: 1:34*
Total Workout Time: 2:33*
This workout also went great, with 50s PRs across the board for both main exercises. The workouts took just a tad too long, but that is okay at this point of my training plan.
Week D
______________________________
Sunday – 7/19/20
OFF
This was my planned monthly extra day off. For it, I skipped by Benches odds workout (which replaced by Bench Assistance workout). That should help my pressing muscles recover, after feeling sore for my last Bench workout. Meanwhile, I felt fine for my last Squat and Deadlift workouts, I will do those workouts as planned on Monday.
______________________________
Squats/ Deadlifts – 7
Monday – 7/20/20
Gear: Crain power belt, Genesis wrist wraps; heavy knee sleeves, wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Partial Squats: [Full: --/15, 65/9, 135/7, Partial: 185/5, SMC: 230/4, Gear: 270/3] (6, 4, 2) 300/6!, 315/4!, 330/2!, (raw: 11) 240/1+11
Workout Time: 0:57
Afternoon:
Conv 2-1/4” (2 boards) Deficit Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 285/3] (6, 4, 2) 315/6!, 332/4!, 350/2!, (raw: 11) 245/ 11
Twist Dip Bar Leg Raises (alternate legs): [--/9, 3s/7] (15, 15*) 6s/15, 6s/20
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:22
Two excellent workouts, with 50s PRs across the board.
I forgot to update number of reps I wanted on the ab exercises, so I repeated what I did last time on the first set. But then I noticed my mistakes and did extra reps on the second set to make up for it.
______________________________
Benches – 8
Wednesday – 7/22/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Cambered Bar, Super Curl Bar, Wrist Roller.
Morning:
Benches: [45/15, 65/9, 80/7, Pa: 95/5, SMC: 110/4, Add gear: 125/3] (6, 4, 2) 140/6, 147/4, 155/2, (raw: 11) 116.5/11
RC: Lying, Out: [4.5/11] (16, 14) 7.0/16!, 7.25/14!
Workout Time: 0:55
This was my first time doing actual Benches without a handicap this Training Plan. And they went well and as planned. But I am still about five pounds off of my 50s PRs. I need to add at least that much in the next six weeks to hit my goals for my upcoming contest.
Afternoon:
Dead Stop Wide Grip Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 112/3] (6, 4, 2) 125/6, 130/4, 135/2, (raw: 11) 105/11
Medium Grip Super Curl Bar Rows: [45/9, 65/7, 85/5, Wr. Wr.] (8, 6, 4) 100/8, 105/6, 110/4
Wrist Roller (Overhand): [1.25/5] (8, 6) 2.25/8!, 2.5/6!
Stretching: ~5 minutes
Workout Time: 1:23
Total Workout Time: 2:18
______________________________
Squats/ Deadlifts – 8
Thursday – 7/23/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Extra Low Squats: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (6, 4, 2) 250/6!, 265/4!, 280/2!, (raw: 11) 195/11
Workout Time: 0:55
An excellent workout, with 50s PRs across the board, despite being very tired after yet another sleepless night.
Afternoon:
Sumo Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC:245/4, Gear: 300/3] (6, 4, 2) 330/6, 350/4, 370/2, (raw: 11) 260/11
Standing DB Calves: [20/9, 35/7] (10, 8, 6) 47.5/10!, 50/8!, 52.5/6!
Stretching: ~5 minutes
Workout Time: 1:32*
Total Workout Time: 2:27
This was my first time doing actual Sumo Deadlifts without a handicap this Training Plan, and they went well and as planned. However, I am still 5-10 pounds off of 50s PRs. Again, I need to add at least that much in the next six weeks to hit my goals for my upcoming contest.
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These workout logs are continued at: 2020 Tetra-Trinity #2 Powerlifting Training Plan; Rotations V and VI of VI.
2020 Tetra-Trinity #2 Powerlifting Training Plan; Rotations III and IV of VI. Copyright © 2020 By Gary F. Zeolla.
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