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

1-11, Su: Chain Squats: 240/8! Gear: 300/5!, 320/2! Video.

1-1/2” Extra Low Close Stance Squats: Raw: 150/9. Gear: 195/6, 210/3. Video.

Adductor: Skipped.

1-12: M: Close Grip Benches: Raw: 97.5/10. Gear: 117.5/6, 117.5/6, 117.5/6. Video.

Barbell Rows: 102.5/9, 110/6, 117.5/3. Video.

Neckstrap (both sides): skipped.

1-12, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 255/8. Gear: 325/5, 350*/1, 355/2. Video 1. Video 2. Video 3.

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

Abductor: 3s/10, 3s/10. Video.

1-15, Th: 1-1/2” Extra Low Squats: Raw: 195/8. Gear: 250/5, 270/2. Video.

Twisting Sit-ups: 0/10, 0/8, 0/7. Video.

Barbell Calves: 130/12, 135/10, 140/8. Video.

1-15, F: Regular Benches: Raw: 102.5/8. Gear: 125/4, 130/2. Video.

Dumbbell Rows (Neutral Grip): 52.5/9, 57.5/6, 62.5/3. Video.

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

A lot happened in the preceding training week, so I will give my comments here separately from my workout log.

I felt terrible Sunday morning after a rough day on Saturday due to a family emergency, so I skipped my morning rehab exercise. But I felt okay by the afternoon for my main workout, and it went very well, hitting 60s PRs on all three work sets of Chain Squats. However, a month before my last contest I switched from Chain Squats to Squats with Warps, so I never peaked on Chain Squats.

Then on Monday, I felt strong for Benches. But then a problem occurred due to my sensitivities that made it difficult to do the Rows. My form was off and the reps incomplete, so I will repeat the same weights next time. I then was unable to complete the workout.

Then for Tuesday’s workout, I moved my Adductor/ Abductor rehab exercises to the afternoons after my Conv Deadlifts and regular Squats workouts, Abductor (outer thigh) on Deadlifts days and Adductor (inner thigh) on Squat days. It is my Sumo Deadlifts and Chain Squats days that are already a bit too long due to doing a second major exercise on them (Conv SLDLs and Close Stance Squats, respectively).

Doing any exercise in the mornings is tenuous, as I often feel wiped out if I had a rough day the day before. But by the afternoons, I usually feel better. But on this Tuesday, I had a dentist’s appointment in the morning, which always leaves me wiped out due to my sensitivities and a lengthy drive back and forth. But I still felt good enough to work out by the late afternoon, and the workout went well and as planned, except I misloaded on the final set.

I knew as soon as I started pulling the weights were unbalanced. When I set the weight down after the first rep, I looked to my right and saw a 10 on the floor that was supposed to be on the bar. I had put a 5 on instead. I fixed it, rested a bit, and then did the set as planned. I also messed up recording, so I ended up with three videos. Probably all a sign of me not thinking straight due to exhaustion and being in an allergenic state.

Then on Thursday, I’ve been having problems on the walkout, even here doing the variation of regular Squats that I use the least weight for. And it is possible I will need to walk it out at my next contest, so I thought it prudent to add back in calves. But that will mean combing the Adductor exercise I was going to here with Abductors on Conv Deadlifts Day.

Then Friday was my monthly trip to Pittsburgh’s East End Food Co-op in the morning, which also always leaves me wiped out. But the workout still went well and as planned. I felt especially strong on Benches, so my new AI generated plan seems to be going well.

Also, I did not need to wear my elbow band below my left elbow at all on Benches, but I did need to add it for my work sets on Rows. But still, my elbow is doing better. And getting through Benches without the elbow band is huge, as I doubt I would be able to wear it at a contest. I don’t know if it is the rehab exercises I have been doing, icing it regularly, or the collagen I’ve been taking. But whatever the case, I am thankful this latest problem is doing better.

After a tough couple of weeks, I'll be taking the weekend off. Hopefully, I'll be good to go on Monday.

2026 Week 4 Workouts

1/18, Su: OFF. I took my normal monthly extra day off a week early due to all of the problems I’ve had the past two weeks.

1-19, M: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 252.5/8. Gear: 330/5, 355/2. Video.

Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: Raw: 200/9. Gear: C: 225/6, 237.5/3. Video 1. Video 2.

1-20, Tu: 3-Count Pause Benches: Raw: 97.5/10. Gear: 117.5/6, 117.5/6, 117.5/5*. Video.

Curl Bar Rows: 102.5/9, 110/6, 117.5/3. Video.

Neckstrap (Back): 2.5/12, 3.0/10, 3.5/8. No video.

1-22, Th: 3/4” Extra Low Chain Squats: Raw: 230/8! Gear: 295/5!, 315/2! Video.

3/4” Extra Low Close Stance Squats: Raw: 160/9. Gear: 205/5*, 220/4+. Video.

I forgot I was supposed to do six reps on the first geared set and only did five, but I made up for it by doing an extra rep on the next set.

1-23, F: Close Grip Benches: Raw: 105/8. Gear: 125/4, 130/2. Video.

Dumbbell Rows (Overhand): 55/9, 62.5/6, 70/3. Video.

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

2026 Week 5 Workouts

1-25, Su: Regular Conv Deadlifts: Raw: 270/8. Gear: 345/4, 375/1. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/17, 3s/17, 5s/11. Video.

Adductor/Abductor (Alternate Legs): 3s/10, 3s/10. Video.

I already did some “deadlifting” in the morning shoveling snow. I’m not sure if that is why I only got the lower reps in my rep ranges of 4-5, 1-2 for the geared sets. But no matter, as long as I get the higher reps next time.

1-26, M: Two hours of snow shoveling rather than a regular workout. But trust me; I did plenty of lifting, mostly digging out the end of the driveway where the snow plow blocked me in. It left me with a mound of snow 3’ high and 15’ long across a double driveway, plus another 2’ blocking the sidewalk.

      I was going to split it up and do an hour this morning and another Tuesday morning so I could still workout. But with sub-zero temperatures predicted for Tuesday morning, I thought it best to get it all done while it was still in the balmy teens.

      I wish I had taken before and after pictures, but I didn’t think of it until I was half done. And I didn’t want to take off my doubled-gloves to do so.

1-27, Tu: Regular Benches: Raw: 100/10. Gear: 120/5, 120/5, 120/5. Video.

Triceps Bar Rows: 102.5/9, 110/6, 117.5/3. Video.

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

I felt wiped in the morning and debated on taking this day off also. By the afternoon I felt okay, but I once again only got the lower reps for my main exercise (Benches). But again, that’s okay, as long as I get the higher reps next time. That was the case with Rows. I did the lower reps last time but got the higher reps this time.

1-29, Th: Regular Squats with Sleeves: Raw: 202.5/8. Gear: 262.5/4, 285/1. Video.

Crunches: 12.5/12, 15/10, 17.5/8. Video.

Dumbbell Calves: 27.5/12, 32.5/10, 37.5/8. Video.

On top of the snow and cold this week, my refrigerator/ freezer broke. That meant having a repairman come to my home, which always causes me problems due to my sensitivities. It also meant having to take everything out of both compartments, then putting everything back again after he left, all right before this workout. That got me behind and tired out before I started lifting. And I will have to do it all over again in a couple of days, as he could only temporarily fix it until he gets a part.

Then, with it barely making it into the teens outside, it was freezing in my basement workout area. Even with an electric heater running non-stop, it never got above 59 degrees during my workout. And they say we’re looking at below normal temperatures until the end of February!

All of this is to make excuses as to why I once again only got the lower reps in my rep ranges for my main exercise.

1-30, F: 3-Count Pause Benches: Raw: 102.5/8. Gear: 125/4, 130/2. Video.

Dumbbell Rows (Underhand): 55/9, 62.5/6, 67.5/3. Video.

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

Finally, a workout goes as planned this week. Except, I had to wear the elbow band for most of it. I must have aggravated it with all of the snow shoveling.

2026 Week 6 Workouts

2-1, Su: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 260/8. Gear: 330/5, 355/2. Video.

Conv Stiff Leg Deadlifts: Raw: 215/9. Gear: C:235/1+5, 250/3. Video.

Rather than fixing the old fridge, we got a new one. It came early this morning. It was a lot of work, removing everything out of and off of the old fridge, then after the new was put in place, hooking it up and putting everything back into and on it. But despite all of that, this workout went as planned. Except on the first geared set of SLDLs, I missed a five on the right side. You see me in the video stopping and pausing the video. I then put the needed five on and resumed the video and the set. Afterwards, I realized I forgot my belt.

2-2, M: Close Grip Benches: Raw: 100/10. Gear: 120/6, 120/6, 120/5*. Video.

Barbell Rows: 102.5/8.8*, 110/5*, 117.5/2.5*. Video (top set only).

Neckstrap (both sides): 1.25/12, 1.5/10, 1.75/8. Video.

Just one missed rep on Benches. But that puts me into a quandary of whether I should increase the weight next time or repeat it to get that final rep. BB Rows, on the other hand, have stagnated and are even going backwards. But other forms of Rows are going okay, so I don’t know if a change is warranted or not.

2-3, Tu: 2B, 1-1/2” Extra Low Chain Squats: Raw: 230/8! Gear: 295/4!, 315/1^. Video.

Even though I only did the lower reps in my rep ranges, I still set or tied my 60s PRs. That is because back on New Year’s Day when I last did this exercise I set new 60s PR when I hit my higher reps, but I forgot to mark them as such.

Close Stance Squats: Raw: 170/9. Gear: 215/6, 230/3. Video.

2-5, Th: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 270/8! Gear: 340/4, 370/1^. Video.

Still only hitting the lower reps in my rep ranges, but all along I have been getting the higher reps on my raw set. And for it and my geared sets, I am getting, tying, or am close to 60s PRs, so the slowdown is to be expected.

Dip Bars Rev. Crunches: 3s/19, 3s/19, 5s/11. Video.

Adductor/ Abductor (Alternate Legs): 3s/11, 3s/11. Video.

2-6, F: Regular Benches: Raw: 105/8. Gear: 127.5/4, 132.5/2. Video.

Dumbbell Rows (Neutral Grip): 55/9! 60/6! 65/3! Video.

Wrist Curls (Underhand): 10s/12, 10.5s/10, 11s/8. Video.

I did my monthly trip to the food co-op a week early due to being busy next weekend. But that had me driving home in a snow storm. I was very tired afterwards, but this workout went as planned. I was even able to get thought it without wearing the elbow band. And I got a new electric heater, so I was finally warm for a workout.

2026 Week 7 Workouts

2/8, Su: 3/4” Extra Low Squats: Raw: 200/8. Gear: 257.5/4, 277.5/1. Video.

Rocking Barbell Calves: 130/12, 135/10, 140/8. Video.

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

Still stagnated on my main lifts. Even sit-ups did not go well. I think that was because this workout seemed to drag on, and I was very tired by the end. I might need to make some changes.

2-9, M: 3-Count Pause Benches: Raw: 98.5/10. Gear: 118.5/5, 118.5/5, 118.5/5. Video.

Curl Bar Rows: 103.5/9, 111/6, 118.5/3. Video.

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

2-10, Tu: Regular Sumo Deadlifts: Raw: 267.5/8. Gear: 347.5/4, 367.5/2. Video.

Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: Raw: 200/10, 210/8. No video.

Changing to Raw: 1 x 7-8, Gear: 2 x 3-4, 1-2 for my main exercise of each day (except Bench Volume Day). I also added a second geared warmup set of a single. That means my warm-ups are: Raw: 15, 11, 9, 7, 5, then my raw work set. Then geared warmups of 3, 1, then my two geared work sets. I know that seems like a lot of warmups to some, but I have found I need it. Trying to do less could be why I’ve been missing reps on my work sets of late.

However, I am not quite sure what to do for SLDLs. Two high rep raw work sets left me a bit winded. I think one raw set of 10 then two geared sets of 6 will work best, the same as my Bench Volume Day. For that, I am dropping from three to two geared sets of 6.

2-12, Th: Chain Squats: Raw: 245/8! Gear: 310/4!, 325/2! Video.

1-1/2” Extra Low Close Stance Squats: Raw: 155/10. Gear: 205/6, 205/6. Video.

I’m changing CS Squats to the same as SLDLs and my Volume Bench Day. In that way, I will have “volume” work for all three lifts. That said, this was an excellent but very tough workout. I might have to split up these exercises onto separate days. But that would require a significant rearrangement of my workouts.

Friday the Thirteenth: Close Grip Benches: Raw: 107.5/8. Gear: 127.5/4, 132.5/2. Video.

Barbell Rows: 95/10.8*, 105/5.8*, 105/5.6*. Video.

Wrist Roller (Underhand): 4.0/5, 4.5/3, 5.0/2. Video.

For Rows, I am switching to something similar as for Benches, having a “Volume Day” and an “Intensity Day,” but one rep higher on all work sets than for Benches. That means dropping off the Dumbbells Rows and doing BB Rows, Curl Bar Rows, and Triceps Bars Row each twice a rotation. Here, I did Intensity for Benches and Volume for Rows, then next time vice versa.

However, Friday the Thirteenth struck. It was a very rough day before this workout, so I was exhausted before I even started. I held it together for CGBPs, and they went as planned. But Rows did not go well at all. But I will give this new plan a few weeks to see if it will work or not.

My Chains Squat/ Close Stance Squats workout went well, but I was really wiped afterwards. Doing both an “Intensity” Squat exercise and a “Volume” one in the same workout was just too much. Therefore, I am splitting them up for both Squats and Deadlifts, same as I have them for Benches and Row now.

My plan is to do my Intensity sets of Raw: 1 x 7-8. Gear: 2 x 3-4, 1-2 for three main variations. For Squats: Regular Squats, Chain Squats, Close Stance Squats, all to regular depth. Then for my Volume Day, do Raw: 1 x 9-10. Gear: 2 x 5-6 for 1-1/2” extra low variations of the same three.

Then for Deadlifts, Intensity Day would be Conv Deadlifts, Sumo Deadlifts, Conv SLDLs, and Volume Day would be the same three with a 1-1/2” Deficit. Of course, I would stagger them as I am doing now for Benches and Rows, so that I don’t do a similar lift back-to-back. I will indicate if it is an “Intensity” or “Volume” day for the main lift and Rows in my logs. All of my minor exercises are “volume” with doing only higher reps.

My main concern is that I would only be going heavy on Chain Squats once a month, and the extra weight might feel a bit crushing. But I think this plan will keep me from feeling so beat up from overly long workouts and going heavy every workout. And not going heavy on the extra low and deficit variations will lessen the chance of injury on those somewhat risky exercises.

I will then split up upper abs and calves, doing the former on Squat Intensity Days and the latter on Squat Volume Days. Similarly, I will split up my adductor/ adductor exercises and lower abs, doing the former on Deadlifts Intensity Days and the latter on Deadlift Volume Days.

But I’m not quite sure what to do with my rehab exercise for my neck and elbow. The latter is also my grip work. I’ve been doing these exercises on Bench Days, but that makes those workouts a bit too long. I could also do them on Deadlift Days or even go back to doing them in the mornings in my office. I am writing them up on a separate workout chart, so I can be flexible and do them wherever I have the time.

2026 Week 8 Workouts

2/15, Su: OFF. My dad’s 90th birthday celebration. He turned 90 last month, but we had a big gathering at a reception hall on this day. Dozens were there. I knew I would feel terrible afterwards. I thought of working out in the morning beforehand, but I feared that would prove to be too much. But I also feared I wouldn’t be up to lifting the next day. I know I felt terrible after my oldest great-nephew’s graduation party last spring and would not have been up to lifting the next day. But that was on a Friday, so I just took my normal Saturday of rest and was good to go by Sunday.

2-16, M: My dad’s party went well. But as I feared, I felt awful afterwards. I barley slept. I was in pain all over all night and through this morning, and I was very stiff, barely able to move. Most strangely, my upper back, hips, and legs were extremely sore. It felt like I had overdone it on Deadlifts, but I haven’t deadlifted since last Tuesday. In fact, I would have been deadlifting if I had lifted on Sunday. But as it was, I thought it best to hold off on them and do Benches on this day and wait until Tuesday to do Deadlifts. That is, if I felt good enough by the late afternoon to even do Benches.

Regular Benches (Volume): Raw: 102.5/10. Gear: 120/5*, 120/5*. Video.

Triceps Bar Rows (Intensity): 105/8*, 112.5*/5, 117.5*/3. Video.

I thought I was good to go for this workout, but it proved to be a mistake. It went terribly, and I felt awful afterwards. I also was unable to get hardly any work done. To be clear, the reason attending an event like my dad’s party left me so wiped out is due to my multiple chemical sensitivities, stiff person syndrome, and fibromyalgia. For details on all of this, see my autobiography.

2-17, Tu: Regular Conv Deadlifts (Intensity): Raw: 275/8. Gear: 355/4, 375/2^. Video.

Adductor (in)/ Abductor (out), Alternate Legs: 3s/11, 3s/11, 3s/11.

I finally got a good night’s sleep, so I felt better for this workout, but still not back to my full “normal.” Nevertheless, it went very well, even tying a couple of 60s PRs.

2-19, Th: 3-Count Pause Benches (Intensity): Raw: 105/8^. Gear: 127.5/4, 132.5/2. Video.

Curl Bar Rows (Volume): 97.5/10^, 107.5/6, 107.5/6. Video.

Neckstrap (Front): 4.0/12, 4.5/10, 5.0/8. Video.

Shortly after my workout on Tuesday, a weird problem caused another flare-up of my MCS, and I once again had a very rough night and felt just as terrible on Wednesday as I did on Monday. But at least this time it was a planned off day, at least for lifting. I needed to get some work done but again was unable to do so. By this day, I still did not feel quite right, so once again I thought it best to flipflop my workouts and do Benches this day and save Squats for Friday, with hopes I’d feel better by then. That said; this workout went well and as planned, except my foot slipped on the first geared set of Benches. I forgot to chalk the floor. Also, I changed my plan on Rows to doing the same reps as for my main lifts.

2-20, F: Regular Squats with Sleeves (Intensity): Raw: 205/8. Gear: 270/3*, 285/1*. Video.

Crunches: 15/12, 17.5/10, 20/8. Video.

I made the mistake of bringing home leftovers from my dad’s party. I know I shouldn’t do that, as it is always a risk consuming food I did not prepare myself due to my sensitivities. But it was so good, I just couldn’t resist. As often happens, the second time I eat something I am sensitive to, it causes me problems. That was the case eating that food for dinner Thursday, as I barely slept. I also inadvertently ate too much. I say “inadvertently” as what I ate a lot of was a “beans and greens” casserole dish. Sounds healthy, but it was mostly fat, I assume butter and/ or mayo. But it was very good, so I ate all that I brought home, and I felt stuffed afterwards and still the next day. Thus, I was not feeling well at all on Friday, and I felt it in this workout.

My raw set of squats went as planned, but I was rather wiped afterwards. For my first geared set, I might have been able to grind out a fourth rep, but I just didn’t have the energy to try. Then on the last set, I felt a twinge in my right adductor while in the hole, so I didn’t even think of doing a second rep.

Now, I have a clogged-up bathtub and leaky faucet to deal with. I was unable to fix either myself, so I have to have a plumber come to the house. That always causes me problems, so this nightmare of a week is still not over.

2026 Week 9 Workouts

The plumber came on Saturday and fixed my plumbing issues, but it disrupted my normal off day, though it was not too much of a problem.

2-22, Su: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts (Volume): Raw: 205/10. Gear: 235/6, 240/6. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/20, 3s/20, 5s/12. Video.

Wrist Curls (Underhand): 11s/10, 11.5s/8. Video.

This workout took a bit too long, and I was overly too tired afterwards and the next morning. Though the latter could still be a hangover from last week. But still, doing the Wrist Curls here didn’t work. If I keep doing them, it will have to be in the mornings in my office.

2-23, M: Close Grip Benches (Volume): Raw: 102.5/10. Gear: 122.5/6, 122.5/6. Video.

Barbell Rows (Intensity): 100/8^, 110/4, 115/3+. Video.

I felt somewhat better by this workout, and it went well.

2-24, Tu: 2B, 1-1/2” Extra Low Chain Squats (Volume): Raw: 225/10! Gear: 275/6^, 275/6^. Video.

Rocking Barbell Calves: 135/12, 140/10, 145/8. Video.

Eye doctor’s appointment in the morning. Normally, doctor’s appointments bother me, but this one was not too bad, namely because I was the only patient there. But the bad news is my eyesight has gotten worse, and there is macular degeneration developing in my left eye. My mom had MD so severe that by the time of her death she couldn’t even read the Giant Print Bible I had gotten her.

The optometrist recommended a supplement (AREDS). But I cannot take it since it contains MCTs, which I am sensitive to. I already take vitamins C, E and zinc that it contains. But I ordered the main non-nutrient ingredients separately (Lutein + Zeaxanthin  and CoQ10). Hopefully, that will help. That said; despite feeling a bit off from the appointment, this was an excellent workout.

2-26, Th: Regular Sumo Deadlifts (Intensity): Raw: 275/8^. Gear: 355/4, 375/2^. Video.

Adductor (in)/ Abductor (out), 1 Leg at a time: 3s/12, 3s/12. Video.

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

An excellent workout, except my left knee was bothering me. But I figured out that if I just altered my form slightly, angling my feet a bit more forward, it didn’t bother me.

2-27, F: Regular Benches (Intensity): Raw: 107.5/8. Gear: 130/4, 135/2. Video.

Triceps Bar Rows (Volume): 97.5/10, 107.5/6, 107.5/6. Video.

Wrist Roller (Underhand): 4.0/4*, 4.0*/3*, 4.0*/2.

This was the first time I had done my grip/ elbow exercise in the morning, and it did not go at all well, maybe because I was tired after a rough night. That did not bode well for my Bench workout in the afternoon.

Then I got even more tired out doing an inventory of my knee wraps. I have many of them stored in multiple places. I wanted to see what I had before deciding which contest I might enter this spring or summer and before ordering new ones. I was also measuring the wraps to be sure they were the correct lengths, as I might enter a contest with an equipment check where they could be measured.

Despite all of that, this workout went very well. It was the first time I was able to put the “big plates” on for Benches in quite some time, so I am making progress on them.

2026 Week 10 Workouts

3-1, Su: Manta Ray Close Stance Squats (Intensity): Raw: 185/8. Gear: 235/4, 247.5/2. Video.

Sit-ups: 15/12^, 17.5/10!, 20/8! Video.

My left knee only bothered me slightly, so that is a good sign.

3-2, M: 3-Count Pause Benches (Volume): Raw: 100/10. Gear: 120/5*, 120/5*. Video.

Curl Bar Rows (Intensity): 102.5/9+, 112.5/5+, 120+/3+. Video.

Neckstrap (Side, right): 1.5/12, 1.75/10, 2.0/8. Video.

With making changes to my routine, when I wrote up this workout, I probably had the weights a bit too heavy for the Benches and a bit too light for Rows. I will correct it for next time.

3-3, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts (Volume): Raw: 250/10. Gear: 320/6, 320/6. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/18, 3s/18, 5s/12. Video.

Wrist Curls (Overhand): 8.0s/10, 8.0s/10. Video.

3-5, Th: 1-1/2” Extra Low Squats (Volume): Raw: 185/10. Gear: 240/5, 240/5. Video.

Dumbbell Calves: 30/12, 32.5/10, 35/8. Video.

Neckstrap (Side, left): 1.5/12, 1.75/10, 2.0/8.

An okay workout. I wanted 6 reps on the geared sets, but 5 will do. Also, my left knee did not bother me at all, until I was taking the weights off of the bar. Then it began bothering me a bit. But I don’t think it is going to be a problem. I will be busy tomorrow morning, so I did my neck exercise this morning.

3-5, F: Close Grip Benches (Intensity): Raw: 107.5/8. Gear: 127.5/4, 132.5/2. Video.

Barbell Rows: 95/10, 105/6, 105/6. Video.

My monthly trip to Pittsburgh’s East End Food Co-op was this morning. That always leaves me wiped out. But this workout went well and as planned, nevertheless.  But still, I will take my monthly extra day off a week early on Sunday. That will then be my pattern: Co-op Friday, extra day off Sunday.

Real Time to Fake Time

(and my health suffers, as does everyone else’s)

       Sunday was my monthly planned extra day off from working out. And it was good it was on that day, the first day of DST. It always takes me a while to adjust to the time change. I just cannot believe we still engage in this biannual ritual, just so we can be on what I call “fake time” for eight months of the year. I’ve been putting up with it my entire life, and I am really sick of it. But our dysfunctional government cannot get its act together and abolish this practice, which health officials tell us hurts our collective health and energy experts say wastes energy. Sticking with “real time” (ST) would solve all of these problems.

      Darker mornings and more evening light knock your body clock out of whack — which means daylight saving time can usher in sleep trouble for weeks or longer. Studies have even found an uptick in heart attacks and strokes right after the March time change…

2026 Week 11 Workouts

3/8, Su. OFF

3/9, M: Conv Stiff Leg Deadlifts (Intensity): Raw: 235/8. Gear: 265/4, 280/2. Video.

Adductor (in)/ Abductor (out), 1 Leg at a time: 3s/13, 3s/13. No video.

Wrist Roller (Overhand): 4.0/6, 4.5/4, 5.0/2. Video.

Still not feeling quite right with the switch to fake time. But fortunately, I had my easiest Deadlifts workout to do, and it went well and as planned. Although, I probably could have gone heavier, but with the way I was feeling, I thought it best not to push it.

3-10, Tu: Regular Benches (Volume): Raw: 105/10^, Gear: 120/6, 120/6. Video.

Triceps Bar Rows (Intensity): 105/8, 115/4, 120/2. Video.

Neckstrap (Front): 4.5/12, 5.0/10, 5.5/8. Video.

This was the workout I did the day after my dad’s 90^th birthday party, at which time I felt terrible. That workout did not go well at all. I felt much better this time, though still not fully back to normal after the time change. But the workout went well and as planned, and I got done much quicker that last time.

3-12, Th: Chain Squats (Intensity): Raw: 250/8! Gear: 315/3*!, 330/1*! Video.

Twisting Sit-ups: 0/10, 0/7, 0/5. Video.

Wrist Curls (Underhand): 10.0s/10, 10.0s/10, 10.0s/10. Video.

I finally feel adjusted to the time change, so it only took five days. Still a dumb idea, though. Also, once again, I knew I would be busy Friday morning, so I did my elbow rehab/ grip exercise on this morning. That said; as I feared, the weights felt like a ton on my back, and this workout did not go well. Now, that could be that even with missing reps, I am in 60s PRs territory. As such, I am not sure if I will make changes or not.

Friday the Thirteenth Strikes Again

3-Count Pause Benches (Intensity): Raw: 107.5/8! Gear: 130/4, 135/2. Video.

Curl Bar Rows (Volume): 97.5/10^, 107.5/6, 107.5/6. No video.

I picked up new eye glasses this morning. With them, I will now wear my old glasses during my workouts. I wasn’t before, as I feared I would bump and break them, and without a spare pair, I’d be in trouble. But now with now two pairs., I feel safe to wear the old pair while working out.

But as always, going out left me a bit wiped out, as I had other stops to make. One was to get my car washed, but the first place I went to was out of order. But they didn’t tell me that until after I had paid, so I had to get a refund. Then another place was closed on Fridays. Then during my stops I realized my new glasses were too loose, so I had to go back to the eye doctor’s office to get them tightened.

Then when I got home, I had two internet orders to put away. For one, an entire gallon of soap had poured out, soaked through the box, and caused quite a mess to clean up. I then had to request a refund from Walmart and return the empty bottle to my local store to get the refund.

After all of that, this workout still went well and as planned, except I thought I recorded the CB Rows but somehow failed to do so. And I was exhausted afterwards.

2026 Week 12 Workouts

3-15, Su: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 260/8. Gear: 337.5/4, 355/2. Video.

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

Neckstrap (Back): 4.0/12, 4.0*/10, 5.0/8. Video.

After my Chain Squat workout did not go well, I am not going to have volume days and intensity days for Squats and Deadlifts. That is working for Benches and Rows, but not for these lifts. To stay used to the heavier weights used at a contest, I need to do 1-4 reps regularly. And besides, I prefer to lift in that range. It does leave me a bit beat up, but as long as I keep my workouts to less than 1:30, I should be okay. I also do not like doing 9-10 raw reps, while 7-8 is the heaviest I feel comfortable going completely raw, so I will do that for my raw set. Therefore, my workouts will be Raw: 1 x 7-8. Gear: 2 x 3-4, 1-2. To be clear, by 2 x 3-4, 1-2, I mean one set of 3-4 reps then increase the weight by 5% and do one set of 1-2 reps.

3-16, M: Close Grip Benches (volume): Raw: 105/10. Gear: 125/6, 125/5*. Video.

Barbell Rows (intensity): 102.5/8! 112.5/4, 117.5/2. Video.

Another very rough night followed by problems in the morning left me feeling miserable, so I skipped the morning rehab exercise, with hopes I’d feel okay for my main workout. I didn’t, but I still hit two 60s PRs in this workout, but missed a rep. The former is because I have not done much high rep work this decade, while the latter could be because I don’t like doing multiple sets with the same weights for the same number of reps. Or it could be because of not feeling right. I am really at my limit with all of the problems of late, not just affecting my lifting but life in general.

3-17, Tu: Manta Ray 1-1/2” Extra Low Close Stance Squats: Raw: 170/8. Gear: 225/4, 235/2. Video.

Barbell Calves: 135/12, 140/10, 147.5/8. Video.

Still struggling due to the problems yesterday morning leading to another rough night and feeling a bit sickish in the morning, so again, no morning rehab exercise. But I took Sambucol and a nap in the afternoon and felt good to work out, and the workout went well and as planned. Fortunately, this was not an intense workout, as I'm still getting used to doing Manta Ray Close Stance Squats again. Tomorrow is an off day for lifting, but I have lots of other stuff to do. But here’s praying I’m still okay for Thursday’s workout.

3-19, Th: Regular Conv Deadlifts: Raw: 280/8^. Gear: 360/4!, 380/2! Video.

Adductor (in)/ Abductor (out), Alternate Legs: 3s/12, 3s/12 Video.

Still not sleeping. I get like this on occasion. I get out of the “habit” of sleeping and cannot seem to get back into it. It is affecting not just my lifting but my ability to get any work done and my life and attitude in general. But as it is, I thought it best to once again to forgo my morning rehab exercise so I could get some work done and hope to feel a bit better by the time of my late afternoon main workout.

Despite the problems, this was an excellent workout, with tied or new PRs across the board. The 380 is what I need to break the all-time world record for 123s, raw + wraps, 65-69 age. I just hope I haven’t peaked too soon. I am planning on entering a contest in the next few weeks, I just haven’t decided for certain which one to enter. On the record see, Open Powerlifting. Two lifters hold the current record, one from Japan and one from the USA, but that meet was in Finland.

 3-20, F: Regular Benches (Intensity): Raw: 107.5*/8. Gear: 132.5/3*, 137.5/1*. Video.

Triceps Bar Rows (Volume): 100/10, 110/6, 110/6. Video.

Wrist Roller (Underhand): 3.0/6, 3.5/4, 4.0/2. Video.

Still not sleeping, but this time I slept in, so I felt okay and did my elbow rehab/ grip exercise. I had to do it once this week. But that meant I got little work done, and that has me stressed out. I just hope I can get some sleep over the weekend and can get back on track.

That said; my rough week finally caught up with me, at least on Benches. I under-loaded on the raw set, as I was looking at the wrong column on my workout chart, the one for my previous rotation, so I repeated that workout’s raw set. But it was probably for the best, as when I used the correct weights for my geared sets, I missed reps on both sets.

2026 Week 13 Workouts

Another very rough week with lots of problems and little sleep. And it showed in some of my workouts, though most went as planned. But even then, I felt like I was sucking wind, barely making it through, not just through my workouts but everything. At times like these, it truly is only my faith in the LORD that keeps me going.

3-22, Su: Regular Squats with Sleeves: Raw: 210/8. Gear: 270/4, 285/2. Video.

Crunches: 17.5/12, 20/10, 22.5/8. Video.

Neckstrap (Side, right): 1.75/12, 2.0/10, 2.25/8. Video.

If I cut to 114s, 270 is what I need to break the all-time world record for raw + wraps, 65-69 age. And doing it for four reps with sleeves means it could be my opener. I might do that, then switch to wraps for my second and third attempts. I know what I will do contest-wise and will post more about it later. But here, for this record, see Open Powerlifting: Squats.

3-23, M: 3-Count Pause Benches (volume): Raw: 102.5/9*^. Gear: 120/5*, 120/5*. Video.

Curl Bar Rows (intensity): 105/8! 117.5/4, 122.5/2. Video.

3-24, Tu: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: Raw: 220/8^. Gear: 255/4, 265/2. Video.

Dip Bars Rev. Crunches: 3s/21, 3s/21, 5s/13. No video.

Wrist Curls (Overhand): 8.5s/10, 8.5s/10, 8.5s/10. Video.

3-26, Th: 2B, 1-1/2” Extra Low Chain Squats: Raw: 235/8! Gear: 295/4!, 310/2! Video.

Rocking Barbell Calves: 140/12, 147.5/10, 155/8. Video.

Neckstrap (Side, left): 1.75/12, 2.0/10, 2.25/8. Video.

3-27, F: Close Grip Benches: Raw: 110/8. Gear: 130/4, 135/2. Video.

Barbell Rows: 97.5/9.9*^. 107.5/5.9*, 107.5/5.8*. Video.

For details about my powerlifting and much more about me, see my autobiography. Its title is the point I was making above, The LORD Stood By Me and Gave Me Strength. 

I began my birthday by getting stabbed for a blood test then going to the DMV to get my picture taken for my license renewal. It was expiring the next day, so I had to get it done. I thought those two stops would take all morning, but God must have blessed me on my birthday, as I was in and out of each place in a matter of minutes. No waiting at all!

Going out on my birthday got me birthday wishes from the people waiting on me. But I kind of forced it. When they asked me, “When is your birthday?” for identity verification, I replied simply, “Today.” That was fun.

Since I was early, I stopped by my niece’s café (Novo Café in Arnold, PA) to get a sandwich to go. Then I went to Get Go to vacuum my car and fill my tires. When I got home, I showered then had a load of wash to put away. I then reheated that sandwich. It was very good! Then I took a lengthy rest. I needed it, as I was exhausted.

After a few more things to do, I tried to work out. The first half of my workout went well, but I ran out of gas by the second half. It was just too long of a day.

The picture is of me with my presents from my dad. He got me two new pairs of 3.0-meter knee wraps: Lifting Large’s Pioneers (same as the now defunct APT’s Black Mambas) and Titan’s THPs. Both are now out of production, but I got the last ones available at Lifting Large. I will compare them and with my Crain 3.0-meter wraps then decide which to use for my next contest.

I have multiple pairs of 2.0- and 2.5-meter versions of all of these wraps, and they are about equally effective. I had two pairs of 3.0 Crains, but I lost one pair! That's why I wanted new 3.0s for my birthday. These are the only brands I have found that work with my crisscross method of wrapping.

These logs are continued at: Powerlifting Workout Posts and Videos: April to June 2026 (Q2).

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.