Powerlifting and Strength Training

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 Pause 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

7-13, Su: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 230/10. Gear: 300/6, 315/4, 330/2. Video.

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

Dip Bars Twisting, 2 Leg Rev. Crunches: 3s/11, 3s/11. Video.

7-14, M: Regular Benches: Raw: 100/10. Gear: 125/5*, 132.5/3*, 137.5/1*. Video.

Speed: 63.5/9, 71.5/6, 78.5/3. Video.

7-15, Tu: 2B, 1-1/2” Extra Low Squats: Raw: 167.5/10. Gear: 215/6, 227.5/4, 240/2. Video.

Speed: 115/9, 120/6, 125/3. No video (I messed up).

7-17, Th: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

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

7-18, F: Presses, Seated: Raw: 45/10. Gear: 55/6, 57.5/4, 60/3+. Video.

2025 Week 30 Workouts

7-20, Su: 3/4” Extra Low Chain Squats: Raw: 200/10. Gear: 255/6, 270/4, 285/2. Video.

Speed: 135/9, 142.5/6, 150/3. Video.

7-21, M: 3-Count Pause Benches: Raw: 96.5/10. Gear: 120/5*, 125/3*, 132.5/1*. Video (top set only):

Speed (1Count): 60/9, 65/6, 70/3. Video.

7-22, Tu: Regular Conv Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Speed: 135/9, 142.5/6, 150/3. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/12, 3s/12. Video.

7-24, Th: Regular Squats with Sleeves: Raw: 175/10. Gear: 225/6, 237.5/4, 250/2. Video.

Speed: 115/9, 122.5/6, 130/3. Video.

7-25, F: Incline Benches: Raw: 75/10. Gear: 95/6, 100/4, 105/2. Video.

Super Curl Bar Rows: 87.5/10. Wrist wraps: 105/6, 110/4, 115/2. Video.

2025 Week 31 Workouts

7-27, Su: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

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

7-28, M: Close Grip Benches: Raw: 96.5/10. Gear: 120/6, 125/4, 132.5/2. Video.

Speed: 60/9, 65/6, 70/3. Video.

When I last did CGBPs, my elbow hurt too much. But it’s doing better, so I figured I’d try them again. It bothered me some, but with using my elbow band, I was able to complete my workout, and it went as planned.

7-29, Tu: 1-1/2” Extra Low Chain Squats: Raw: 200/10. Gear: 255/6, 270/4, 285/2. Video (top set only):

Speed: 135/9, 142.5/6, 150/3. Video.

7-31, Th: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 240/10. Gear: 310/6, 325/ 4, 342.5/2. Video.

Speed: 135/9, 142.5/6, 150/3. Video.

8-1, F: Seated Presses: Raw: 47.5/10. Gear: 57.5/6, 60/4, 62.5/3+. Video.

Barbell Rows: 87.5/10. Wrist Wraps: 102.5/6, 107.5/4, 112.5/2. Video (top set only):

2025 Week 32 Workouts

8-3, Su: 3/4” Extra Low Squats: Raw: 175/10. Gear: 225/6, 237.5/4, 250/2. Video 1. Video 2.

Speed: 115/9, 122.5/6, 130/3. Video.

8-4, M: 3-Count Pause Chain Benches: Raw: 100/10! Gear: 125/6, 130/4, 137.5/2. Video.

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

Super Curl Bar Curls: 50/10*, 50/10, 52.5/8. Video.

8-5, Tu: Regular Sumo Deadlifts: Raw: 220/10. Gear: 285/6, 300/4, 315/2. Video.

Speed: 135/9, 142.5/6, 150/3. Video.

8-7, Th: Chain Squats: Raw: 207.5/10. Gear: 265/6, 280/4, 295/2. Video.

Speed: 135/9, 142.5/6, 150/3. Video.

8-8, F: 3-Count Pause Incline Benches: Raw: 75/10. Gear: 95/5, 100/3, 105/1. Video.

Curl Bar Rows: 85/10. Wrist Wraps: 105/6, 110/4, 115/2. Video.

Powerlifting Training Updates

     I gave up on Speed Work. I knew that would happen. Just as with cardio, I will do it for a few weeks, a few months at best, but then get tired of it. At this point in my life, all I want to do is lift as heavy as my aging body will let me, at least on my main lift of the day. The few extra minutes for Speed Work was also making my workouts a bit too long.

     Although I am doing just two exercises for each workout, my workouts still take close to 1-1/2 hours. I want to keep it below that. I am doing a powerlift or a “look alike” lift then a minor exercise, except Rows on Bench Assistance (BA) day would be more of a major exercise. Four work sets (one raw, three with gear) for the powerlift/ look-alike lift and for Rows and 2-3 work sets for minor exercises, plus warmups. I will try to record the top two sets for the main lifts and the top set for minor ones and post all the work sets for each day.

     After a rough day last Friday (8/8), I had hoped to rest over the weekend. However, I ended up with problems to deal with and stuff to do on Saturday and Sunday, so they ended up being anything but rest days. My workout on Tuesday went badly. Then Wednesday, it really caught up to me, as I felt just awful. But I rested as best as I could that day.

     I was still dragging Thursday, but I figured I’d work out that day then take today (Friday, 8/15) off. With my normal off day on Saturday, if I could just get some rest this time on those two days, I should be back to normal and good to go on Sunday.

     Also, when I have skipped a workout, it has always been on a Sunday, so I skipped a Squat or Deadlift workout. But I haven’t skipped a Bench or BA workout in a while, and with as poorly as Benches have been going, I figured that might do me so good. Hence Friday was the logical choice for an unplanned but needed day off. But it means I worked out just three times this week, rather than my normal five workouts.

     With the way I was feeling on Thursday, I was concerned I would hurt something in my Squat workout. And my right adductor (inner thigh muscle) did bother me a bit in the workout. But I made it through the workout without too much discomfort. But then stupid me, right after the workout, I tripped while carrying a package and aggravated that adductor. It is good I already planned on taking Friday and Saturday off. I will take it easy and ice it over the weekend, so hopefully it is okay by Sunday’s planned Sumo Deadlift workout.

    For much more about my powerlifting and my messed-up body, see my new autobiography.

2025 Week 33 Workouts

8-10: Su: OFF (planned monthly extra day off).

8-11, M: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 236.5/10. Gear: 305/6, 322.5/4, 337.5/2. Video.

Dip Bars Twisting 2 Leg Reverse Crunches: 3s/12, 3s/12. Video.

8-12, Tu: Regular Benches: Raw: 101.5/10. Gear: 125/5*, 130/3*, 135/2. Video.

Hammer Curls: 50/10*, 50/10, 52.5/8. Video.

8-14, Th: 1-1/2” Extra Low Squats: Raw: 175/10. Gear: 225/6, 237.5/4, 250/2. Video.

Sit-ups: 10/12, 12.5/10, 15/8. Video.

F: OFF (not planned but needed)

2025 Week 34 Workouts

8-17, Su: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 220/10. Gear: 285/6, 300/4, 315/2. Video.

Lying Leg Curls (alternate legs): 4.5/12, 5.0/10, 5.5/8. Video.

    After stressing out over my adductor all weekend, it only bothered me slightly during this workout. It hurt a bit more afterwards, but I iced it before I went to bed and again first thing in the morning, and it felt better. But the real test will be on Tuesday when I do Squats.

8-18, M: Seated Presses: Raw: 47.5/10. Gear: 57.5/6, 60/4, 62.5/2. Video.

DB Rows (Overhand): 40/12+. Wrist Wraps: 50/8+, 55/6+, 60/4+. Video.

8-19, Tu: 3/4” Extra Low Chain Squats: Raw: 205/10. Gear: 260/6, 275/4, 290/2. Video 1. Video 2.

Decline Crunches: 8.5/12, 10.0/10, 11.0/8. Video.

Ditto on my leg for this workout as for the previous one. I think if I am careful, it is going to be okay.

8-21, Th: Regular Conv Deadlifts: Raw: 250/10. Gear: 320/6, 337.5/4, 355/2. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/13, 3s/13. Video.

8-22, F: Close Grip Benches: Raw: 98.5/10. Gear: 122.5/6, 127.5/4, 135/2. Video.

Curl Bar Curls: 50/12, 52.5/10, 55/8. Video.

Good workout, even though I wasn’t in the mood to workout.

2025 Week 35 Workouts

8-24, Su: Regular Squats with Sleeves: Raw: 182.5/10. Gear: 235/6, 247.5/4, 260/2. Video.

Twisting Sit-ups: 6, 5, 6 (reps to each side): Video.

8-25, M: Incline Benches: Raw: 76.5/10. Gear: 96.5/5*, 101.5/3*, 106.5/2. Video.

Super Curl Bar Rows: 89/10. Wrist Wraps: 106.5/6, 111.5/4, 116.5/2. Video.

8-26, Tu: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 220/10. Gear: 285/6, 300/4, 315/2. Video.

Back Extensions: 17.5/12, 20/10, 22.5/8. Video.

8-28, Th: 1-1/2” Extra Low Chain Squats: Raw: 205/10. Gear: 260/6, 275/4, 290/2. Video.

Crunches: 7.5/12, 8.75/10, 10.0/8 (no video).

8-29, F: 3-Count Pause Benches: Raw: 97.5/10. Gear: 120/5*, 125/3*, 132.5/1*. Video.

Dumbbells Curls: 17.5s/12, 19s/10, 20s/8. Video.

A rough training week and otherwise. The rather odd weights in some places are due to the use of fractional plates and 1-1/4-pound plates.

2025 Week 36 Workouts

8-31, Su: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Dip Bars Rev. Crunches: 3s/13, 3s/13. Video.

9-1, M: Seated Presses: Raw: 50/10. Gear: 60/6, 62.5/4, 65/2. Video.

Barbell Rows: 90/10. Wrist Wraps. 105/6, 110/4, 115/2. Video.

9-1, Tu: 3/4” Extra Low Squats: Raw: 180/10. Gear: 230/6, 242.5/4, 255/2. Video.

Decline Crunches: 27.5/12, 28.75/10, 30/8 (no video).

9-4, Th: Regular Sumo Deadlifts: Raw: 227.5/10. Gear: 295/6, 310/4, 325/2. Video.

The song playing during the last set seemed a bit weird, as school has been out for me for almost 35 years. I left seminary back in December 1990. But I can remember blasting that Alice Cooper song back in the 1970s on the last day of school each year. But I guess it is correct for me now that, “school’s out forever.”

Lying Leg Curls: 5.0/12, 5.5/10, 6.0/8. Video.

9-5, F: 3-Count Pause Chain Benches: Raw: 102.5/10. Gear: 127.5/4*, 127.5*/4, 135*/2. Video.

Super Curl Bar Curls: 50/10*, 50*/10, 52.5*/8. Video.

A terrible workout. For both exercises, the first geared set did not go as planned, so I dropped my planned weights for the next two sets so as to still get my planned reps. I made my monthly trip to Pittsburgh’s East End Food co-op (where I do most of my grocery shopping), earlier in the day. That always leaves me wiped out. But the rest of this training week went as planned.

2025 Week 37 Workouts

9-7, Su: OFF (planned monthly extra day off).

After my rough day on Friday, I needed a couple of days off.

9-8, M: Chain Squats: Raw: 210/10. Gear: 270/6, 285/4, 300/2. Video.

Crunch Side Bend Combo: 2.0/12, 2.5/10, 3.0/8. Video.

9-9, Tu: 3-Count Pause Incline Benches: Raw: 75/10. Gear: 95/4*, 95*/4, 100*/2. Video.

Another rough day, and another terrible Bench workout.

Curl Bar Rows: 90/10+. Wrist Wraps: 105/6, 112.5/4+. Video.

Changing my sets x reps on rows, but still trying to figure them out.

9-11, Th: OFF. I planned on working out. But another rough day left me exhausted and unsure if I would be able to. Then a series of minor problems right before I was scheduled to work out left me feeling awful. I started to set up, but I knew I would not be able to work out, so I gave up and laid down and watched TV the rest of the evening. This is the first time I ever skipped a workout at the last minute. Very frustrating.

9-12, F: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 240/10. Gear: 310/6, 327.5/4, 342.5/2. Video.

Twisting, 2 Leg Rev. Crunches: 3s/13, 3s/13. Video.

It hasn’t been going well working out in the evening. Just too much can happen during the day to leave me wiped out before it, so I am going to go back to working out in the late afternoons. But I will continue to shower at bedtime, as I seem to sleep better when I do. See Sleep News Articles for details.

2025 Week 38 Workouts

9-14, Su: Regular Benches: Raw: 101.5/10. Gear: 125/5*, 130/3*, 137.5/1*. Video.

Hammer Curls: 50/12, 52.5/10, 55/8. No video.

9-15, M: 1-1/2” Extra Low Squats: Raw: 180/10. Gear: 230/6, 242.5/4, 255/2. Video.

Sit-ups: 11.25/12, 13.75/10, 16.25/8. Video.

9-16, Tu: Seated Presses: Raw: 50/10. Gear: 60/6, 62.5/4, 65/2. Video.

Dumbbell Rows (Overhand): 50/9, 57.5/6, 65/3. Video.

9-18, Th: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 227.5/10. Gear: 295/6, 310/4, 327.5/2. Video.

Back Extensions: 20/12, 22.5/10, 25/8. No video.

9-19, F: Decline Benches: Raw: 102.5/10. Gear: 130/6, 135/4, 140/2. Video.

Curl Bar Curls: 51.5/11, 54/9, 56.5/7. Video.

Since Benches have not been going well, I am changing things around a bit. I hadn’t done Declines in quite some time, so I wasn’t sure on the weights, so I was changing them on the fly. Also, another rough day before this workout. But all things considered, it didn’t go too badly.

2025 Week 39 Workouts

9-21, Su: 3/4” Extra Low Chain Squats: Raw: 207.5/10. Gear: 265/6, 280/4, 295/2. Video.

Decline Crunches: 10/12, 11.25/10, 12.5/8. Video.

9-22, M: Incline Benches: Raw: 77.5/10. Gear: 96.5/5*, 101.5/3*, 107.5/1*. Video.

Super Curl Bar Rows: 95/9, wrist wraps: 105/6, 112.5/3. Video (top set only).

 9-23, Tu: Regular Conv Deadlifts: Raw: 252.5/10. Gear: 325/6, 342.5/4, 360/2. Video.

Twisting, 1 Leg Rev. Crunches: 3s/14, 3s/14. Video.

An excellent workout. I am finally getting back into really hard training on Deadlifts. They are still down somewhat from where they were before my problems began at the end of last year, but I have been making steady progress, so I will get there.

9-25, Th: Regular Squats with Sleeves: Raw: 185/10. Gear: 240/6, 252.5/4, 265/2. Video.

Twisting Sit-ups: 9, 7, 7 (reps to each side). Video.

Ditto my comments about my Deadlift workout for Squats here. Video.

9-26, F: 3-Count Pause Benches: Raw: 99/10. Gear: 120/5, 130+/3, 135+/1. Video (second geared set only).

I misloaded an extra five pounds on the second geared set, but I still got my planned three reps. I then did 2-1/2 pounds more on my third set than planned and still got a single. Thus, all in all, a good workout.

Dumbbells Curls: 19s/12, 20s/10, 21.5s/8. Video.

These logs are continued at: Powerlifting Workout Posts and Videos: October to December 2025 (Q4).

New Autobiography!

The Lord Stood By Me and Gave Me Strength

The Life and Legacy of Gary F. Zeolla;
Author, Bible Translator, Champion Powerlifter

      From powerlifting world records to forty books and a pioneering Bible translation, from battling chronic illnesses to weathering financial storms and singleness struggles, my life has been an unlikely testament to God’s sustaining grace. In this raw, revelatory autobiography, I pull back the curtain on: 

✓ The Making of a Bible Translator – How I created the Analytical-Literal Translation despite health and financial obstacles

✓ Strength Through Struggle – My journey to 15 powerlifting all-time world records amid debilitating conditions

✓ Faith Under Fire – Spiritual practices that sustained me through singleness, dating disasters, and isolation

✓ Body as Temple – An overview of my diet and training regimen that keeps me productive against all odds

✓ Politics & Principles – Why I published controversial writings on fitness, politics, and Covid

      More than a memoir, this is a survival manual proving Paul’s words: “for whenever I am weak, then I am strong” (2Cor 12:10). Whether you’re wrestling with health limitations, vocational calling, or relational loneliness, my story shouts: God’s power thrives in broken vessels.

      I have only accomplished so much in my life despite the struggles because, “the Lord stood by me and gave me strength” (2Tim 4:17a). To Him be all the glory!

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