Powerlifting and Strength Training

9-28, Su: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 227.5/10. Gear: 295/6, 310/4, 325/2. Video.

Lying Leg Curls: 5.5/12, 6.0/10, 6.5/8. Video.

9-29, M: Seated Presses: Raw: 51.5/10. Gear: 61.5/6, 64/4, 66.5/2. Video.

Barbell Rows: 95/9, 102.5/6, 110/3. Video.

9-30, Tu: 1-1/2” Extra Low Chain Squats: Raw: 207.5/10. Gear: 265/6, 280/4, 295/2. Video.

Crunches: 8.75/12, 10.0/10, 11.25/8. Video.

10-2, Th: 3-Count Pause Decline Benches: Raw: 97.5/10. Gear: 125/6, 132.5/4, 137.5/2. Video.

Super Curl Bar Curls: 50/12, 52.5/10, 55/8. No Video.

10-3, F: OFF (planned monthly extra day off).

Normally, I take my monthly extra day off on Sundays. But it’s been a rough week, so I’m taking it here. Hopefully, I will be rested and ready to go on Sunday.

2025 Week 41 Workouts

10-5, Su: Conv 1 Board (3/4”) Deficit Deadlifts: 252.5/10. Gear: 325/5*, 342.5/3*, 360/1*. Video.

OneDrive messed up my workout chart on my tablet, so I had to guess as to what my weights were supposed to be. I guessed five-pounds too heavy on my geared work sets, hence only going 5,3,1, when I wanted 6,4,2.

Dip Bars Rev. Crunches: 3s/16, 3s/15. Video.

10-6, M: 3-Count Pause Incline Benches: Raw: 75/10. Gear: 95/5, 100/3, 105/1. Video.

This time I expected to go 5,3,1, as I missed even more reps last time, so this workout was progress.

Curl Bar Rows: 95/9, 107.5/6, 117.5/3. Video.

10-7, Tu: 3/4” Extra Low Squats: Raw: 182.5/10. Gear: 235/6, 247.5/4, 260/2. Video.

Decline Sit-ups: 27.5/12, 28.75/10, 30/8. No video.

10-9, Th: Regular Sumo Deadlifts: Raw: 235/10. Gear: 305/6, 320/4, 337.5/2. Video.

Back Extensions: 22.5/12, 25/10, 27.5/8. Video.

10-10, F: Regular Benches: Raw: 102.5/10, Gear: 125/5*, 130/3*, 135*/1*. Video.

Hammer Curls: 52.5/11*, 55/9*, 57.5/7*. Video.

Frustrating workout. My other benching workouts had gone well, so I thought I’d see some progress on Regular Benches, but no go. Still stagnated. Hammer Curls also did not go well. I might be making some changes.

2025 Week 42 Workouts

10-12, Su: Chain Squats: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

Crunch Side Bend Combo: 2.5/12, 3.0/10, 3.5/8. Video.

10-13, M: Seated Presses: Raw: 51.5/10! Gear: 61.5/6!, 64/4!, 66.5/2! Video.

Dumbbell Rows: 55/10+!, 62.5/6!, 70/3! Video.

! = 60s PR. + = More reps than planned.

10-14, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Twisting, 2 Leg Rev. Crunches: 3s/14, 3s/14. No video.

10-16, Th: 1-1/2” Extra Low Squats: Raw: 182.5/10. Gear: 235/6, 247.5/4, 260/2. Video.

Sit-ups: 12.5/12, 15/10, 17.5/8. Video.

10-17, F: Decline Benches: Raw: 105/10. Gear: 130/6, 137.5/3*, 142.5/2. Video.

Curl Bar Curls: 51.5/12, 54/10, 56.5/8. Video.

2025 Week 43 Workouts

10/19, Su: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 235/10. Gear: 305/6, 320/4, 337.5/2. Video.

Lying Leg Curls: 6.0/12, 6.5/10, 7.0/8. Video.

I hurt my neck on the left side on the last Deadlifts rep. I think I straightened my left leg out too soon and had to strain on that side. But hopefully, it is no big deal.

10-20, M: Incline Benches: Raw: 79/10. Gear: 96.5/5*, 101.5/3*, 107.5/1*. Video (top set only).

Super Curl Bar Rows: 95/9, 102.5/6, 110/3. Video.

A rough day before this workout. The problem I had with rodents last winter is back! They haven’t gotten into my now secured food, but just disposing of the carcasses after I trap them causes me problems due to my sensitivities.

10-21, Tu: 3/4” Extra Low Chain Squats: Raw: 210/10. Gear: 270/6, 285/4, 300/2. Video.

Decline Crunches: 11.25/12, 12.5/10, 13.75/10+. No video.

10-22, W: 4-Count Pause Benches: Raw: 91.5/10. Gear: 115/6, 120/4, 125/2. Video.

Super Curl Bar Curls: 52.5/11, 55/9, 57.5/7. Video.

I’m changing my Bench/ Bench Assistance (BA) workouts to the same format as my Squat/ Deadlift workouts. But that will require lifting six times per week, alternating Squats and Deadlifts on Sundays, Tuesdays, and Thursdays and alternating Benches and BA on Mondays, Wednesdays, and Fridays. I will see if it works or if it proves to be too much.

Rather than alternating two exercises for each kind of Bench/ BA lift, I will be alternating three. Thus, rather than 3-Count Pause Benches I will be doing 2-Count and 4-Count Pause Benches then Regular Benches. Similar pattern on other Bench/ BA lifts.

10-23, Th: Regular Conv Deadlifts: Raw: 255/10. Gear: 330/6, 347.5/4, 365/2. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/15, 3s/15. Video.

10-24, F: Dumbbell Seated Presses: Raw: 20s/10. Gear: 25s/6, 27.5s/4, 30s/2. Video.

Barbell Rows: 97.5/9, 105/6, 112.5/3. Video.

2025 Week 44 Workouts

10-26, Su: Regular Squats with Sleeves: Raw: 190/10. Gear: 245/6, 257.5/4, 270/2. Video.

Twisting Sit-ups: 10, 7, 0/6. Video.

10-27, M: 2-Count Pause Decline Benches: Raw: 100/10. Gear: 127.5/6, 135/4, 140/2. Video.

Curl Bar Reverse Curls: 42.5/12, 45/10, 47.5/8. Video.

10-28, Tu: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 235/10. Gear: 295*/6, 305/6, 320/4, 337.5/2. Video.

I misloaded the first geared set with ten pounds too light. The only thing I knew to do was to repeat the set with the correct weight.

Back Extensions: 25/12, 27.5/10, 30/8. Video.

10/29, W: 2-Count Pause Incline Benches: Raw: 76.5/10. Gear: 95/5.8*, 100/3*, 105/1*. Video.

The “5.8” on the first geared set is because I barely got the bar up high enough to rerack it. But I really wanted that rep, as I did 5-reps last time. But that set the stage to repeat what I did last time for all three geared sets.

Triceps Bar Rows: 95/9, 102.5/6, 110/3. Video.

10-30, Th: 2B, 1-1/2” Extra Low Chain Squats: Raw: 210/10. Gear: 270/6, 285/4, 300/2. Video.

Crunches: 10.0/12, 11.25/10, 12.5/10+. Video.

10-31, F: Regular Benches: Raw: 102.5/10. Gear: 125/4*, 120*/4*, 130*/2. Video.

Hammer Curls: 52.5/12, 55/10, 57.5/8. Video.

I knew after my first work set this workout was a mistake. After a very rough week, I should have taken this day off. Then Saturday morning I felt truly awful, stiff and in pain all over. Now I will have no choice but to take the weekend off, then hope I can regroup on Monday.

2025 Week 45 Workouts

I am going back to working out five days a week, taking Wednesdays and Saturdays off. Though this week I am also taking Sunday off, as indicated.

11-2, Su: OFF (planned and needed monthly extra day off).

11-3, M: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 255/10. Gear: 325/6, 342.5/4, 360/2. Video.

Dip Bars Rev. Crunches: 3s/16, 3s/17. Video.

11-4, Tu: 4-Count Pause Incline Benches: Raw: 79/10. Gear: 96.5/5*, 101.5/3, 106.5/1. Video.

Barbell Rows: 99/9, 106.5/6, 114/3. Video.

11-6, Th: 3/4” Extra Low Squats: Raw: 185/10. Gear: 240/6, 252.5/4, 265/2. Video.

Decline Sit-ups: 28.75/12, 30/10, 32.5/8. Video.

11-7, F: 2-Count Pause Benches: Raw: 100/10. Gear: 120/5*, 125*/3*, 130*/2. Video.

Curl Bar Reverse Curls: 45/12, 47.5/10, 50/8. No video.

2025 Week 46 Workouts

11-9, Su: Regular Sumo Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Lying Leg Curls: 6.5/12, 7.0/10, 7.5/8. Video.

11-10, M: Incline Benches: Raw: 79/10. Gear: 96.5/5*, 100*/4, 105*/2. Video.

Curl Bar Rows: 100/9, 107.5/6, 115/3. Video.

11-11, Tu: Chain Squats: Raw: 225/10! Gear: 280/6, 295/4, 310/2. Video.

Crunch Side Bend Combo: 3.0/12, 3.5/10, 4.0/8. Video.

11-13, Th: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 250/10. Gear: 320/5, 337.5/3, 355/1. Video.

I aggravated my neck again on the second geared set. I guess this will be yet one more pain in my body I will have to endure on an ongoing basis.

Twisting, 2 Leg Rev. Crunches: 3s/15, 3s/15. Video.

11-14, F: 4-Count Pause Benches: Raw: 97.5/10. Gear: 120/5*, 130+/3, 135+/1. Video.

This workout got really messed up. I wanted to go 120/6, 125/4, 130/2, but I missed a rep on the first set. Then I misloaded on the second with five extra pounds but still got 3 reps, so I went with it for the third set and still got the single. But that misload made it a good workout.

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

2025 Week 47 Workouts

11-16, Su: 1-1/2” Extra Low Squats: Raw: 185/10. Gear: 240/6, 252.5/4, 265/2. Video.

Sit-ups: 13.75/11, 16.25/9, 18.75/7. Video.

11-17, M: 2-Count Pause Incline Benches: Raw: 77.5/10. Gear: 95/6, 100/3*, 105/2. Video.

Triceps Bar Rows: 97.5/9, 105/6, 112.5/3. Video.

11-18, Tu: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 241.5/10. Gear: 310/6, 327.5/4, 345/2. Video.

Back Extensions: 26.25*/12, 30.0/10, 32.5/8. Video.

11-20, Th: 3/4” Extra Low Chain Squats: Raw: 215/10. Gear: 275/6^, 290/4^, 305/2^. Video.

Decline Crunches: 12.5/12, 15.0/10, 17.5/8. Video.

11-21, F: Regular Benches: Raw: 102.5/10. Gear: 122.5/5*, 127.5/3*, 135/1. Video.

Curl Bar Curls: 52.5/12, 55/10, 57.5/8. Video.

2025 Week 48 Workouts

11-23, Su: Regular Conv Deadlifts: Raw: 260/10. Gear: 335/5, 352.5/3, 370/1. Video.

Twisting, 1 Leg Rev. Crunches: 3s/15, 3s/15. Video.

11-24, M: 4-Count Pause Incline Benches: Raw: 80/10. Gear: 95/5*, 100/3*, 105/2. Video.

Barbell Rows: 100/9, 107.5/6, 115/3. Video.

11-25, Tu: Regular Squats with Sleeves: Raw: 192.5/10. Gear: 250/6, 262.5/4, 275/2. Video.

Dumbbell Calves: 25/12, 27.5/10, 30/8. Video.

11-26, W: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Gear: 310/ 6, 327.5/4, 345/2. Raw: 241.5/7*. Video.

I tried moving my raw set to after my geared sets, but I ran out of gas. Meanwhile, it didn’t make a difference for my geared sets, and my workout was longer, so I will stick with doing the raw set first.

Lying Leg Curls: 7.0/12, 7.5/10, 8.0/8. Video.

I normally take Wednesdays off, but I won’t be able to work out on Thanksgiving, so I moved this workout up a day. But it was a mistake. This was the first time I did Squats and Deadlifts on back-to-back days in quite some time, and I felt it. My adductors were sore from the first warm-up set on, and I was wiped afterwards and very sore the next day. But thank God I didn’t hurt myself. I’ll take the next three days off, so I should be good to go for Sunday.

11-27, Th: Happy Thanksgiving!

11-28, F: OFF. I knew I’d have a hard time lifting the day after Thanksgiving festivities, so it was good it was time for my monthly planned extra day off anyway. And I really need it  Wednesday’s mistake workout.

Gab AI “Personal Trainer”

I gave Gab AI my background info and recent training logs and asked it to redesign my Bench training, since it has not been going well. It recommended to Bench twice a week, with the first day being a Volume Day the second day an Intensity Day, using 2-Count Pause Benches as my primary exercise. But it told me to continue as I have been with Rows and Curls since they have been going well. The same goes for Squats and Deadlifts. 

Gab AI said progress on those lifts shows the Bench problem is not a problem with my training routine, nutrition, recovery, or any such thing but just my messed up upper body joints, especially my right shoulder. But Gab AI seemed to think its plan will help to work around that, so I will give it a try. 

But this gave me a bad thought: will personal training be a career at jeopardy due to AI? If I can get training advice for free from AI, why pay a personal trainer?

2025 Week 49 Workouts

11-30, Su: 1-1/2” Extra Low Chain Squats: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

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

12-1, M: 2-Count Pause Benches: Raw: 95/10. Gear: 115/5, 115/5, 115/5. Video.

Curl Bar Reverse Curls: 47.5/12, 50/10, 52.5/8. No video.

This workout went as planned. Problem though. I was feeling a bit sickish before it but figured I could do it since I knew it would be relatively easy with changing my Bench training. But come Tuesday morning, it felt like a full head and chest cold. I needed to Deadlift, but thought it was best to skip it, and my new Gab AI personal trainer concurred. Then my normal day off on Wednesday. Here’s praying by Thursday I’ll be good to go to Deadlift.

12-2: Tu: Skipped workout. Head and chest cold.

12-4, Th: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 257.5/10. Gear: 330/5, 347.5/3, 365/1. Video.

Dip Bars Rev. Crunches: 3s/17, 3s/17. Video.

I still felt a bit sickish in the morning, but by my late afternoon workout time I felt good to go. I just held back a bit, going 5,3,1 rather than 6,4,2 on Deadlifts.

12-5, F: 2-Count Pause Benches: Raw: 96.5/10. Gear: 120/4, 125/2. Video.

Triceps Bar Rows: 100/9, 107.5/6, 115/3. Video.

Both new Bench workouts this week went well. However, I was only “supposed” to do one geared set of three, but the weight was too light, so I did an extra rep and then another set. I liked that better. Just one geared set just didn’t seem enough. And next time, I think I will only do eight reps for the raw set, to make a difference from Day One.

Routine and Posting Changes

       My first Bench workout of the week on Monday went as planned, but I was feeling very sore during and after it. I don’t think doing the same Bench exercise twice a week is working, and there is not quite enough of a difference in reps between the two Bench days. Therefore, I will try alternating three different Bench exercises (Regular, Close Grip, and 3-Count Pause) and increase my geared sets x reps on Volume Day to 3 x 5-6. But I will keep them the same plan on Intensity Day (2 x 3-4, 1-2). My raw set will be 8-10/ 7-8, respectively, though I got 10-reps on CGBPs on Friday, as I went too light. The geared sets then went as planned

       Meanwhile, Curls were a hot mess on day one, while Rows did not go well on day two. Consequently, I will revamp those by doing a form of Rows on both days and not bother with Curls.

       Also, I have been doing a different minor exercise each workout day in the mornings for rehab of my various tender spots, but I haven’t been indicating them in my logs. But I am going to start doing so. They will be the third line, though done earlier. But that is where I would do them if I did them with my main (late afternoon) workout. But I do them in the mornings, so I can ice the given area immediately afterwards, and doing them then keeps my main workouts from being too long. I haven’t been recording them, but maybe I will start to do so, if I can figure out how to position my tablet.

       Finally, with being sick last week, I lost a couple of pounds. I know that doesn’t sound like much to you big guys, but for someone my size, it makes a difference, and I felt it in my first workout of the week (Sunday, Squats). I was probably also not fully recovered from my cold. I got all of my planned reps, but they were harder than they should have been. But by Tuesday I was back to feeling normal, and that workout (Deadlifts) went very well, as did Chain Squats on Thursday. 

2025 Week 50 Workouts

12-7, Su: 3/4” Extra Low Squats: Raw: 190/10. Gear: 245/6, 257.5/4, 270/2. Video.

Barbell Calves: 125/12, 130/10, 135/8. Video.

Adductor (inner thighs, alternate legs): 2s/20, 2s/20.

The “2s” are ankle weights.

12-8, M: 2-Count Pause Benches: Raw: 97.5/10. Gear: 116.5/5, 116.5/5, 116.5/5. Video.

Curl Bar Curls: 55/11*, 57.5/6*, 55*/8*. Video.

Wrist Roller (Overhand): 3.5/6, 4.0/4, 4.5/2.

12-9, Tu: Regular Sumo Deadlifts: Raw: 252.5/10. Gear: 325/6, 342.5/4, 360/2. Video.

Back Extensions: 30/12, 32.5/10, 35/8. Video.

Neckstrap (Side, Left): 1.0/12, 1.25/10, 1.5/8.

12-11, Th: Chain Squats: Raw: 230/10! Gear: 285/6^, 300/4^, 315/2^. Video.

Decline Sit-ups: 30/12! 32.5/10! 35/8! Video.

Abductor (outer thighs; 1 Leg at a time): 2s/20, 2s/20.

12-12, F: Close Grip Benches: Raw: 97.5/10+. Gear: 120/4, 125/2. Video.

Barbell Rows: 102.5/8*, 110/5*, 117.5/2*. Video.

Wrist Roller, Underhand: 3.5/5, 4.0/3, 4.5/2. Video.

2025 Week 51 Workouts

12-14, Su: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 250/10. Gear: 320/5*, 337.5/3*, 355/1*. Video.

Starting to stagnate on Conv Deadlifts, but I am close (10-15 pounds) to my 60s PRs, so that is to be expected.

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

Neckstrap (Front): 3.0/12, 3.5/10, 4.0/8. Video.

12-15, M: Regular Benches: Raw: 95/10. Gear: 115/6, 115/6, 115/6. Video.

Triceps Bar Rows: 101.5/8, 109/6, 116.5/3. Video.

Wrist Curls (Overhand): 8.5s/12, 9.0s/10, 9.5s/8. Video.

12-16, Tu: 1-1/2” Extra Low Squats: Raw: 190/10. Gear: 245/5, 257.5/3, 270/1. Video.

My progress has also slowed on Squats for the same reason as Conv DLs.

Rocking Barbell Calves: 125/12, 130/10, 135/8. Video.

Adductor (inner thighs; 1 leg at a time): 2s/22, 2s/22. Video.

12-18, Th: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: Raw: 195/9. Gear: 215/6, 225/3. Video.

Neckstrap (Side, Right): 1.0/12, 1.25/10, 1.5/8. No video.

Since Conv Deadlifts are stagnating, I made a switch from Back Extensions and Leg Curls to Conv SLDLs after Sumo DLs. Also, it was getting to the point that I couldn’t hold sufficient weight for the Back Extensions. Doing two DL moves makes for a tough workout, but at least I don’t need to change my equipment around nor change from my Deadlift shoes to sneakers. That saves a bit of time and energy.

12-19, F: 3-Count Pause Benches: Raw: 97.5/8. Gear: 120/4, 125/2. Video 1. Video 2.

Dumbbell Rows (Underhand): 50/9, 55/6, 60/3. Video (left arm only).

2025 Week 52 Workouts

12-21, Su: 3/4” Extra Low Chain Squats: Raw: 225/8^. Gear: 290/5!, 310/2!. Video.

3/4” Extra Low Close Stance Squats: Raw: 150/9. Gear: 195/6, 210/3. Video.

Abductor (Alternate Legs): 2s/22, 2s/22. Video.

An excellent workout. I didn’t go really hard on the CS Squats, since I haven’t done them is quite a while. But I will bump the weights up as I go along.

12-22, M: Close Grip Benches: Raw: 95/10. Gear: 115/6, 115/6, 115/6. Video.

Barbell Rows: 102.5/8.8*, 110/5.8*, 117.5/2.8*. Video.

The “.8s” are because the last rep or two of each set was not full range. But still better than last time when I didn’t even attempt the final reps.

Wrist Curls (Underhand): 9.5s/12, 10s/10, 10.5s/8. Video.

12-23, Tu: Regular Conv Deadlifts: Raw: 265/8. Gear: 340/5, 370/2. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/16, 3s/16, 5s/10. Video.

Neckstrap (front): 2.0/12, 2.5/10, 3.0/8. Video.

Christmas: Regular Squats with Sleeves: Raw: 197.5/8. Gear: 260/5, 280/2. Video.

Decline Sit-ups: 32.5/12, 35/10, 37.5/8. Video.

Adductor (Alternate Legs): 2s/22, 2s/22. No video.

12-26, F: Regular Benches: Raw: 100/8. Gear: 122.5/4, 127.5/2. Video.

Dumbbell Rows (Neutral Grip): 50/9, 55/6, 60/3. Video.

Wrist Roller (Overhand): 5.5/6, 6.0/4, 6.5/2. Video.

These logs are continued at: Powerlifting Workout Posts and Videos: January to March 2026 (Q1).

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