Powerlifting and Strength Training

2026 Week 1 Workouts

12-28, Su: OFF. Planned monthly extra day off, which worked out well as my family had our delayed major Christmas gathering on this day.

Neckstrap (Side, Left): 1.25/12, 1.5/10, 1.75/8. No video.

I did this rehab exercise on this morning, as I knew I would not be feeling well the next morning after my family gathering.

12-29, M: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 255/10. Gear: 325/5, 350/2. Video.

Conv Stiff Leg Deadlifts: Raw: 205/9. Gear: 225/6, 235/3. Video.

Despite still feeling a bit off come late afternoon due to my family’s gathering the day before, this workout went well and as planned. But then I had a smaller family gathering to attend right after this workout.

12-30, Tu: 3-Count Pause Benches: Raw: 95/10. Gear: 115/6, 115/6, 115/6. Video.

Curl Bar Rows: 102.5/8*, 110/5*, 117.5/3. Video.

I was not feeling too well on this morning after my second family gathering in a row, so I skipped my morning rehab exercise. But by the late afternoon I felt good enough to put in my main workout. And it went mostly as planned.

1-1-26, Th: 1-1/2” Extra Low Chain Squats: Raw: 225/8. Gear: 290/5, 310/2. Video.

Close Stance Squats: Raw: 160/9. Gear: 205/6, 225/3. Video.

Abductor (1 Leg at a time): 3s/22, 3s/22. Video.

1-2, F: Close Grip Benches: Raw: 102.5/8. Gear: 122.5/4, 127.5/2. Video.

Dumbbell Rows (Overhand): 50/9, 55/9+, 65+/4+. Video.

Wrist Roller (Underhand): 3.5/6, 4.0/3*, 4.5/2. Video.

     To push through the plateau on Squats, I am adding Close Stance Squats after Chain Squats. I will do the same reps plan as for SLDLs, Raw: 8-9. Gear: 5-6, 2-3. I don’t think hitting a heavy double regularly and a single on occasion makes sense for those lifts. Then to keep from overtraining, I am cutting back from three to two geared sets on Squats and Deadlifts. But I am widening the reps out a bit and lowering the Raw set, hence: Raw: 7-8. Gear: 4-5, 1-2. Here, hitting a heavy double regularly and a heavy single on occasion makes sense. I will then move abs to after regular Squats and eliminate Calves. I just added the latter to help with the walkout, but I need to eliminate something.

     To be clear on my Squats and Deadlifts training, I alternate them on Sundays, Tuesdays, and Thursdays. In that way, I do Squats twice one week then once the next week, and the opposite with Deadlifts. Within that rotation, I alternate regular Squats with Chain Squats, and Conv Deadlifts with Sumo Deadlifts. And for each of those, I rotate thought regular, 1 board extra low or deficit (3/4”) and 2 boards extra low or deficit (1-1/2”). I will now also do the same for CS Squats and SLDLs.

     The point is, I am training Conv and Sumo Deadlifts evenly. Then come contest time, I use whichever stance I am using the most weight for at that time. For Squats, I am kind of doing the same with Squats with Sleeves and Squats with Wraps, except I am doing Chain Squats in lieu of Squats with Wraps, as I find using wraps to be very tiring and time consuming. But the Chains have the same effect as using wraps, and I use about the same weight for Chain Squats as for Squats with the 3.0 meter wraps that I use at a contest. I switch to wraps for my final workout or two pre-contest.

     In this way, I can compete with sleeves or wraps, or even both. At my last contest, I used sleeves for my final warmup sets and opener then switched to wraps for my second and third attempts. Again, that is because I find using wraps very tiring, so using sleeves for the earlier lifts saves precious energy at contests, but then the wraps of course enable greater weights to be used for my final attempts. Although, at my last contest my second attempt felt very heavy, so I might only use sleeves for my warm-ups then wraps for all three attempts. But either way, it is prudent to maintain strength for both.

2026 Week 2 Workouts

1-4, Su: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 265/8. Gear: 335/5, 365/2. Video.

Dip Bars Rev. Crunches: 3s/18, 3s/18, 5s/10. Video.

I was feeling a bit sickish on Saturday, probably still a hangover from my back-to-back family gatherings earlier in the week and being very busy since then. But I was able to get a good rest on Saturday and felt better by Sunday, and this workout went well and as planned.

1-5, M: Regular Benches: Raw: 97.5/10. Gear: 117.5/6, 117.5/6, 117.5/6. Video.

Triceps Bar Rows: 102.5/8, 110/5, 117.5/2. Video.

Neckstrap (Front): 3.5/12, 4.0/10, 4.5/8. Video.

1-6, Tu: Health setback. Unable to work or work out.

1-7, W: Make up workout. I’m glad I delayed this workout by a day, as it went very well. If I tried to do it the day before, that would not have been the case. But it means I will need to flipflop my next two workouts, so as not to do Squats and Deadlifts on back-to-back days.

3/4” Extra Low Squats: Raw: 195/8. Gear: 255/5, 275/2. Video.

Sit-ups: 13.75/12, 16.25/10, 18.75/8. Video.

Adductor (1 Leg at a time): 3s/24, 3s/24. No video.

1-8, Th: 3-Count Pause Benches: Raw: 100/8. Gear: 122.5/4, 127.5/2. Video.

Dumbbell Rows (Underhand): 52.5/9, 60/6, 65/3. Video.

Wrist Roller (Overhand): 5.5/5, 6.0/3, 6.5/2. Video.

1/9, F: Regular Sumo Deadlifts: Raw: 260/8. Gear: 340/5, 365/2. Video.

Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: Raw: 195/9. Gear: 215/6, 230/3. Video.

2026 Week 3 Workouts

1

These logs are continued at: forthcoming.

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!

Available from Amazon in multiple formats for as little as $3.50.