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Powerlifting Workout Posts and Videos

April to June 2024

By Gary F. Zeolla

    At the end of each calendar week, I’m going to post my work sets for my main exercise of each training day, with videos thereof. In most cases, I’m indicating all four of my work sets, but I only recorded the top two sets. Age: 63. Height: 5’0”. Weight: ~122 pounds. Format: pounds/ reps. 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 Post and Videos: January to March 2024.

2024 Week 14 Workouts

3-31, Su: Off to celebrate the resurrection of our Lord and Savior Jesus Christ.

4-1, M: 3-Count Pause Benches: 125/6, 130/3, 137.5/1, Raw: 105/8. Video.

DB Rows, Overhand: 67.5/7, 70/5, 72.5/3, Raw: 55/12. Video (top set only).

4-2, Tu: 3/4" Extra Low Chain Squats: 257.5/6, 270/4, 285/2, Raw: 200/10. Video.

Twisting Sit-ups: 0/11, 0/8, 0/6. Video (final set only).

4-3, W: Incline Benches: 95/6, 100/4, 105/2, Raw: 76/10. Video.

I made a change in my routine. I have it designed now so that I can work out anywhere from 4-6 days a week. 

4-4, Th: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 355/6, 372.5/4, 390/2, Raw: 275/10. Video.

4-5, F: 3-Count Decline Benches: 130/6, 135/4, 142.5/2, Raw: 105/10. Video.

I did my Bench Assistance workout two times in a row (W, F) to get back into my usual workout rotation of Squats/ Benches/ Deadlifts/ Bench Assistance.

    I’ve been having a problem with the left side of my workout videos being washed out by sunlight coming through the cellar windows where my home gym is located. But I just got new and darker curtains for the back cellar door window. I then put the old curtains on a smaller window farther away from my workout platform. As long as I remember to close them before I start recording, hopefully, that will improve the quality of my workout videos.
4/8/24

2024 Week 15 Workouts

4-7, Su: Regular Squats with Sleeves: 255/6, 267.5/4, 280/2, Raw: 195/10. Video.

It was after this workout that I got the new curtains mentioned above. They help some in cutting down the sunlight glare in the following videos, but not as much as I had hoped.

4-8, M: Dead Stop Chain Benches: 127.5/6, 132.5/4, 140/2, Raw: 102/10. Video.

4-9, Tu: Conv 1 Board (3/4”) Deficit Deadlifts: 325/6, 342.5/4, 360/2, Raw: 255/10. Video.

4-10, W: Close Grip Incline Benches: 95/6, 100/4, 105/2, Raw: 76/12. Video.

Curl Bar Upright Rows: 45/11, 47.5/9, 50/7. Video (top set only).

4-11, Th: 1-1/2” Extra Low Chain Squats: 257.5/6, 270/4, 285/2, Raw: 200/10. Video.

4-12, F: Regular Benches: 127.5/6, 135/4, 142.5/2, Raw: 105/9. Video.

After two shoulder surgeries and despite left elbow pain, I’m finally back to using the big plates for both of my recorded sets.

2024 Week 16 Workouts

4-14, Su: Chain Conv Deadlifts: 360/6, 380/4, 400/2. Raw: 280/10. Video.

4-15, M: Decline Benches: 132.5/6, 137.5/4, 145/2, Raw: 106/10. Video.

4-16, Tu: 3/4” Extra Low Squats: 255/5, 267.5/3, 280/1, Raw: 195/9. Video.

4-17, W: 3-Count Pause Chain Benches: 127.5/6, 132.5/4, 140/2, Raw: 102/10. Video.

4-19, F: Conv 2 Board (1-1/2”) Deficit Deadlifts: 325/6, 342.5/3, 360/1, Raw: 252.5/10. Video.

I forgot to close my new curtains on some of these videos, so the quality is not as good as it could be. But I put a notation on my workout charts to remind me to close them before my recorded work sets.

2024 Week 17 Workouts

4-21, Su: 3 Count Incline Benches: 95/6, 100/4, 105/2, Raw: 76/10. Video.

Pushups: 15, 15, 15 (last set recorded). Video.

4-22, M: Chain Squats: 265/6, 280/4, 295/2, Raw: 205/10. Video.

4-23, Tu: Dead Stop Benches: 125/6, 132.5/4, 140/2, Raw: 102.5/10. Video.

4-25, Th: Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: 270/6, 285/4, 300/2, Raw: 210/10. Video.

4-26, F: Close Grip Decline Benches: 132.5/6, 137.5/4, 145/2, Raw: 106/10. Video.

Seated Presses: 45/9, 47.5/7, 50/5  Video (top set only).

I know an almost empty bar doesn’t seem like much, but after two shoulder surgeries, I was happy to be able to use a power bar for all three work sets.

2024 Week 18 Workouts

4-28, Su: Planned monthly extra day off.

4-29, M: 1-1/2” Extra Low Squats: 250/6, 262.5/3, 275/1, Raw: 192.5/9. Video.

4-30, Tu: Chain Benches: 130/6, 135/4, 142.5/2, Raw: 105/10. Video.

5-2, Th: Conv 2 Boards (1-1/2”) Deficit Deadlifts: 325/6, 342.5/4, 360/2, Raw: 252.5/10. Video.

Back Extensions: 11.25/11, 12.5/9, 13.75/7. Video (top set only).

5-3, F: 3-Count Pause Benches: 125/6, 130/4, 137.5/2, Raw: 100.5/8. Video.

Health Setbacks

     I’ve had some health setbacks in recent weeks, leading to unplanned doctor visits and having to take new medications. The problems are too difficult to explain, except the most recent. Yesterday, I re-injured my left oblique (side muscle). It didn’t bother me too much during my squat workout, but it was quite bothersome afterwards. With much reliance on the LORD, I am managing, but barely. Prayers are appreciated.
5/6/24

2024 Week 19 Workouts

5-5, Su: Manta Ray Chain Olympic Squats: 245/6, 257.5/4, 270/2, Raw: 190/10. Video.

The Manta Ray is for high bar Squats, putting more stress on the quads.

5-6, M: Decline Benches: 135/5, 140/4, 147.5/2, Raw: 107.5/10. Video.

5-7, Tu: Chain Conv Deadlifts: 365/6, 385/4, 405/2, Raw: 285/10. Video 1.  Video 2.

5-9, Th: Regular Squats with Sleeves: 260/5, 275/3, 287.5/1, Raw: 200/9. Video.

5-10, F: Dead Stop Chain Benches: 130/6, 135/4, 142.5/2, Raw: 105/8. Video.

After some experimenting, I went back to the “Workout Schedule” outlined in my article My New Powerlifting/ Strength Training Workout Plan for 2024.

Health Update

    One of the problems troubling me finally calmed down, after about a month. I am not sure if it was due to the medications my PCP gave me or if it just stopped on its own, as it is fickle like that. But those meds caused negative side effects, so I had to stop them. And I am still struggling otherwise. I have an appointment with a specialist next month. I will know more then. 

    My reinjured left side only bothered me slightly during the main portion of this week’s workouts. But I aggravated it each time I tried to do abs work and stretching. I probably should skip those for a while, but it’s such a habit to always stretch at the end of my workouts. 

    Thanks for the prayers.
5/11/24

2024 Week 20 Workouts

5-12, Su: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: 270/6, 285/4, 305*/1, 300/2, Raw: 210/10. Video.

On the second recorded set, I misloaded and had a 5-pound plate on one side that shouldn’t have been there. Did one rep, fixed it, then did my planned double with 300. 

5-13, M: Close Grip Incline Benches: 95/6, 100/4, 105/2, Raw: 76/10. Video.

5-14, Tu: 1-1/2” Extra Low Chain Squats: 265/6, 280/4, 295/2, Raw: 205/10. Video.

5-16, Th: Regular Conv Deadlifts: 340/5, 357.5/3, 375/1, Raw: 262.5/9. Video.

5-17, F: Regular Benches: 130/5, 137.5/3, 145/1, Raw: 106/9. Video.

Barbell Rows: 105/7, 110/5, 115/3, Raw: 86/12  Video (only top set).

Third Comeback?

     Back in 2003, I entered my first full power contest since 1982, due to health issues keeping me from competing all of those years. I competed until 2009, when health problems and injuries again forced me to stop competing. But then I made my second comeback in 2015. I competed until my 60^th birthday in 2021. Then once again, health problems and injuries forced me to stop competing.

     Now, over three years later, my squat and deadlift are back to where they were for that second comeback contest. My bench is down from then, but after two shoulder surgeries, that is to be expected. But still, I am not sure if it would be worth the effort and expense to enter what would be my third comeback contest soon, or if I should wait to try to get my bench back to a more respectable level.

    I’m thinking I will wait until autumn, maybe a contest in September, no later than November. I just hope and pray nothing else goes wrong before then.

#Powerlifting #Powerlifts #Squats #Benches #Deadlifts #StrengthTraining

2024 Week 21 Workouts

5-19, Su: Manta Ray Olympic Squats: 225/6, 237.5/4, 250/2, Raw: 175/10. Video.

5-20, M: 3-Count Decline Benches: 132.5/6, 137.5/4, 145/2, Raw: 106/10. Video.

5-21, Tu: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 360/6, 377.5/3, 395/1, Raw: 277.5/10. Video.

5-23, Th: Chain Squats: 275/6, 290/4, 305/2, Raw: 212.5/10. Video 1.  Video 2.

5-24, F: Close Grip Benches: 127.5/5, 132.5/3, 140/1, Raw: 102.5/10. Video.

2024 Week 22 Workouts

5/26, Su: OFF (my monthly regularly scheduled extra off day).

5-27, M: Incline Benches: 97.5/5, 102.5/4, 107.5/2, Raw: 78/10. Video.

5-28, Tu: Conv Stiff Leg Deadlifts: 275/6, 290/4, 305/2, Raw: 215/10. Video.

5-29, W: 3-Count Pause Benches: 127.5/6, 132.5/4, 140/2, Raw: 102.5/9. Video.

5-30, Th: 1-1/2” Extra Low Squats: 250/6, 262.5/4, 275/2, Raw: 192.5/10. Video.

5-31, F: Decline Benches: 135/6, 142.5/4, 150/2, Raw: 110/10. Video.

2024 Week 23 Workouts

6-2, Su: Conv 2 Boards (1-1/2”) Deficit Deadlifts: 330/5, 347.5/3, 365/1, Raw: 255/9. Video.

6-3, M: Dead Stop Chain Benches: 132.5/6, 137.5/4, 145/2, Raw: 105/12. Video.

6-4, Tu: Manta Ray Chain Olympic Squats: 252.5/6, 265/4, 280/2, Raw: 195/12. Video.

6-6, Th: Chain Conv Deadlifts: 370/6, 390/4, 410/2, Raw: 287.5/10. Video.

6-7, F: Close Grip Incline Benches: 97.5/6, 102.5/4, 107.5/2, Raw: 77.5/10. Video.

Dips: 12.5/9, 13.75/7, 15/5. Video (top set only).

2024 Week 24 Workouts

6-9, Su: Regular Squats with Sleeves: 260/6, 275/3, 287.5/1, Raw: 200/10. Video.

6-10, M: Regular Benches: 130/6, 137.5/3, 145/1, Raw: 106/10. Video.

Two regular powerlifts workouts in a row, I did 5, 3, 1, 9 reps in my last workout. Using the same weights this time, I was hoping to add a rep to each set. But I only did so for the two higher rep sets, not the two more important lower rep sets. I don’t think it is a problem with my routine but my life otherwise. Lots of stress lately (work, personal, health issues).

6-11, Tu: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: 270/7, 285/5, 300/3, Raw: 210/11. Video.

6-13, Th: 1-1/2” Extra Low Chain Squats: 270/6, 285/4, 300/2, Raw: 210/10. Video.

6-14, F: 3-Count Decline Benches: 135/6, 142.5/4, 150/2, Raw: 110/10. Video.

Presses: 47.5/7, 50/6, 52.5/5. Video (top set only).

Another Health Update

    A week after stopping the medications my PCP gave me, that problem (my tics) came back. But I had to wait a month for the appointment with the new doctor (a neurologist), with much loss of sleep in-between. He gave me a couple of new prescriptions. Well, actually, they are drugs I took many years ago but was able to stop. But it looks like I will need to get back on them. And it will be a while before I know if they will help or not.

    I am also scheduled for an MRI next month (July). I have had two on my head previously, and both were negative. But they were years ago, so he wants to be sure. But it will probably be a waste of time. This will also be my fourth MRI in the past three years, so I am not thrilled about it. The previous ones were for my rotator cuff injuries.
6/18/24

2024 Week 25 Workouts

6-16, Su: Regular Conv Deadlifts: 340/6, 357.5/4, 375/2, Raw: 262.5/10. Video.

After regular Squats and Benches not going as planned last week, at least Deadlifts went as planned this week. It helped that I finally got a good nights’ sleep.

6-17, M: Close Grip Benches: 127.5/6, 132.5/4, 140/2, Raw: 105/10. Video.

6-18, Tu: Manta Ray Olympic Squats: 230/6, 242.5/4, 255/2, Raw: 180/10. Video.

Twisting Sit-ups: 0/9, 0/6, 0/6 (reps to each side. Video only top set).

Back to not sleeping well. But I did get my planned reps for these workouts, but only by dropping my planned weights a bit.

6-20, Th: Conv 2 Boards (1-1/2”) Deficit Chain Deadlifts: 360/6, 380/4, 400/2, Raw: 280/10. Video.

6-21, F: Incline Benches: 100/5, 105/3, 110/1, Raw: 80/9. Video.

Sleeping better. I think my new meds are knocking me out.

2024 Week 26 Workouts

6-23, Su: OFF. My monthly planned extra day off.

6-24, M: 3-Count Pause Benches: 130/5, 135/3, 142.5/1, Raw: 105/9. Video.

6-25, Tu: Chain Squats: 280/6, 295/4, 310/2, Raw: 217.5/10. Video.

     I generally can use about the same amount of weight for Chain Squats as for Squats with the 3.0 meter wraps I use at a contest. With doubling 310 here, I would probably be good for 320. I squatted 335 at my last contest over three years ago, so I am getting close to where I was before my string of injuries began.

 6-27, Th: Conv Stiff Leg Deadlifts: 275/7, 290/5, 305/3, Raw: 215/10. Video.

6-28, F: Decline Benches: 137.5/5, 145/3, 152.5/1, Raw: 111.5/9. Video.

     The astute viewer will notice in Thursday’s workout I had my elbow band on the other arm, then one on both arms in Friday’s workout. That is because my left elbow is starting to feel better, but now my right elbow is bothering me! But neither are bad enough to keep me from working out.

These logs and videos are continued at Powerlifting Workout Posts and Videos: July to September 2024.

Powerlifting and Back Pain

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