Powerlifting Workout Posts and Videos

July to September (Q3)

Workout Post Notes

Age: 64. Height: 5’0”. Weight: ~123 pounds. Format: pounds/ reps. An asterisk indicates the set did not go as planned, generally that I got fewer reps than expected. A plus sign indicates the set went better than planned, generally that I got more reps than expected. A caret (^) indicates a tied 60s PR. An exclamation point indicates a new 60s PR. “60s PR” is as it sounds, my best for the lift since I turned 60 back in March 2021 and my two shoulder surgeries and other injuries shortly thereafter.

My basic workout usually consists of three exercises: one of the powerlifts (squat, bench, or deadlift) or a “look-alike” lift, plus two additional exercises. At the end of each calendar week, I’m going to post my work sets for the main exercise of each training day and maybe one of the other exercises, with videos thereof. In most cases, I’m indicating all of my work sets, but for the powerlifts and “look-alike” lifts, I only record the top two sets. The same goes for Speed Work. For all other exercises, I only record the top set.

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 Posts and Videos: April to June 2025 (Q2).

2025 Week 27 Workouts

6-29, Su: Regular Squats with Sleeves: Raw: 167.5/10. Gear: 215/6, 227.5/4, 240/2. Video.

Speed: 115/9, 120/6, 125/3. Video.

6-30, M: Peaking Benches: Gear: 127.5/4, 132.5/3, 137.5/2, 142.5/1. Video.

This workout went well and as planned. Benches are only ten pounds down from before my last contest, and I think I have finally turned the corner on them. But we’ll see what as time goes on.

7-1, Tu: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 235/10. Gear: 305/6, 320/4, 335/2. Video.

Speed: 135/9, 140/6, 145/3. Video.

A health setback had me feeling awful, so I was going to skip this workout. But I gutted through, and it went well and as planned, though I felt still awful afterwards. Good that Wednesday is a off day. Video.

7-3, Th: 1-1/2” Extra Low Chain Squats: Raw: 192.5/10. Gear: 245/6, 260/4, 275/2. Video.

Speed: 135/9, 140/6, 145/3. Video.

7-4, F: Presses (Seated): Raw: 45/10. Gear: 55/6, 57.5/4, 60/2. Video.

Barbell Rows: 88/9. Wrist Wraps: 105/5*, 10/7.5/4, 112.5/2. Video.

I made my monthly trip to Pittsburgh’s East End Food Co-op the morning before this workout. That always leaves me wiped out. But I did this workout anyway. Presses went as planned, but then Rows not so much. After a rough week, I’m feeling awful this morning (Saturday). But Sunday is my planned monthly extra day off. Hopefully, by Monday’s workout I will be feeling better.

2025 Week 28 Workouts

7-6, Su: OFF (planned monthly extra day off).

7-7, M: Regular Sumo Deadlifts: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

Speed: 135/9, 140/6, 145/3. Video.

7-8, Tu: 3-Count Chain Benches: Raw: 100/10. Gear: 125/5*, 130/3*, 135/2. Video.

Speed (1-Count): 85/9, 87.5/6, 90/3. Video.

7-10, Th: Chain Squats: Raw: 200/10. Gear: 255/6, 270/4, 285/2. Video.

Speed: 135/9, 140/6, 147.5/3. Video.

7-11, F: Dumbbell Presses: Raw: 17.5s/10. Gear: 22.5s/6, 24s/4, 25s/2. Video.

Curl Bar Rows: 82.5/10. Wrist Wraps: 102.5/6, 107.5/4, 112.5/2. Video.

2025 Week 29 Workouts

These logs are continued at: forthcoming.