Fitness for One and All Home Page
Books and eBooks by the
Director
Bench Assistance
Workouts Videos
2018 - 2020
By
Gary F. Zeolla
I work out four times a week
rotating through four basic workouts: Bench Assistance/ Squat/ Bench Press/
Deadlift. On this page are listed videos of my Bench Assistance Workouts.
For BA day, I do two non-flat bench assistance exercises and one upper back
exercise for 3 work sets each. The video is of my top two sets of each
exercise
of the workout. Sets
marked with an exclamation point are 50s
PRs; sets marked with a caret (^) tied 50s PRs;
sets marked with an asterisk did not go as planned.
For my main exercises, I am
wearing a Crain power belt and Redline wrist wraps. For my
other three workouts, Workout Videos. See
also: Full Workout Logs: 2018 - ? and
Weightlifting Exercises Videos.
The shorthand is date
(month/day/year), followed by exercise and pounds/ reps.
2018 Tetra #1 Training
Plan
-
9/9/18 -
Cambered
Bar Decline Bench:
130/4, 137/2;
Dumbbell
Standing Presses:
29s/5, 30s/3;
MG Cambered Bar
Rows: 80/5, 85/3.
-
9/16/18
-
3 Count Pause
Decline Benches:
147/4, 155/2;
CG Standing Presses:
70/4, 75/2;
One-Arm DB Rows
(Overhand):
67/5, 70/3.
-
9/23/18
-
3-Count Pause
One-Chain Decline Bench:
147/4, 155/2;
WG Standing Presses:
72/4, 80*/2;
CG Cambered Bar
Rows:
80/5, 85/3.
-
9/30/18 -
Dumbbell
Decline Bench:
62s/5, 65s/3;
MG Standing
Presses: 80/4,
85/2; WG
Cambered Bar Rows:
85/5, 90/3.
-
10/7/18 -
Cambered
Bar Decline Bench:
137/4^, 145/2^;
Dumbbell
Standing Presses:
31.5s/5, 32.5s/3;
MG Cambered Bar
Rows: 85/5, 90/3.
-
10/14/18
-
3 Count Pause
Decline Benches:
152/4, 157*/2; CG Standing Presses:
75/4, 80/2; One-Arm DB Rows
(Overhand):
70/5, 72/3.
-
10/21/18 -
Dumbbell
Decline Bench:
155/4, 162/2;
MG Standing
Presses: 77/4,
82/2; WG
Cambered Bar Rows:
85/5!,
90/3!.
-
10/28/18 -
Dumbbell
Decline Bench:
65s/5, 67s/3;
MG Standing
Presses: 85/4^,
90/2^; WG
Cambered Bar Rows:
90/5^, 95/3^.
-
11/11/18 -
Cambered
Bar Decline Bench:
142/4!, 150/2!;
Dumbbell
Standing Presses:
32.5s/5!, 35s/3!;
MG Cambered Bar
Rows:
90/5^, 95/3^.
-
11/18/18
-
3-Count Pause
One-Chain Decline Bench:
145/5, 150/4;
CG Standing Presses:
72/5, 75/4;
WG Cambered Bar
Rows: 87/5, 90/4.
2018-19 Two By Two/ Trinity Training Plan
-
11/25/18
- MG
Seated Presses:
80/3, 85/1;
WG Decline
Benches: 142*/1,
145/1; MG
BB Bar Rows: 95/4,
100/2.
-
12/2/18
-
Dumbbell Seated Presses:
32.5s/4;
MG Decline
Bench: 142/3,
150/1; WG
Barbell Rows:
95/4, 100/2.
-
12/9/18
- MG
Seated Presses:
85/3, 90/1;
WG Decline
Benches: 145/3,
152/1; MG
BB Bar Rows: 97/4,
102/3*;
MG Curl Bar Curls
61*/6*.
-
12/16/18
-
Dumbbell Seated
Presses:
34s/4, 35s/2;
MG Decline
Bench:
147/3, 155/1; WG
Barbell Rows:
95/4, 100/2.
-
12/23/18
- WG
Decline Benches:
152/3, 160/1;
MG Seated
Presses: 85/3,
90/1; CG
BB Bar Rows: 95/5,
100/3.
-
12/30/18
- MG
Decline Bench:
157/3, 165/1;
CG Seated
Presses: 80/3,
85/2*; WG
Barbell Rows:
100/5!, 105/3!.
-
1/13/19
- CG
Decline Benches:
152/3, 160/1;
DB Seated
Presses: 35s/4,
37.5s/2;
MG BB Bar Rows:
97/5, 102/3.
-
1/20/19
- WG
Decline Benches:
157/3, 165/1;
MG Seated
Presses: 90/3,
95/1; CG
BB Bar Rows:
100/5, 105/3.
-
1/27/19
- MG
Decline Bench:
160/3, 167/1;
CG Seated
Presses: 85/3,
90/2*; WG
Barbell Rows:
102/4^, 107/2^.
-
2/10/19
- CG
Decline Benches:
155/3, 162/1;
DB Seated
Presses: 37.5s/4!,
40s/2;
MG BB Bar Rows:
100/5, 105/3.
-
2/17/19
- WG
Decline Benches:
160/3, 167/1;
MG Seated
Presses: 92/3!,
97/1!; CG
BB Bar Rows:
105/5!, 110/3!.
-
2/25/19 (not recorded due to power outage)
- MG
Decline Bench:
162/3, 170/1;
CG Seated
Presses: 90/3,
95/1; WG
Barbell Rows:
105/4!, 110/2!.
-
3/4/19
- CG
Decline Benches:
157/3, 165/1;
DB Seated
Presses: 40s/4!,
42.5s/2;
MG BB Bar Rows:
105/5!,
110/3!.
-
3/11/19
- (final workout
pre-contest)
WG
Decline Benches:
155/3*, 157/2;
MG Seated
Presses: 90/2,
70/8.
2in2x2 Trinity Training Strategy
2019
Trinity #1, Stage One
-
3/24/19
- 3 Count
Pause Decline Bench:
135/4, 142/2, Raw: 115/8.
-
3/31/19
- DB
Standing Presses (arms together):
32.5s/3, 34s/1;
Cambered Bar
Decline Bench:
125/4, 130/2;
MG Cambered Bar
Rows: 80/5, 85/3.
-
4/7/19 -
One Chain
Decline Bench:
147/3, 155/1;
MG Standing
Presses: 70/4,
75/2; WG
Cambered Bar Rows:
75/5, 80/3.
-
4/14/19
- Close
Grip Standing Press:
*75/3, 80/3, 85/1;
3 Count Pause
Decline Bench:
142/4, 150/2;
One-Arm DB Rows
(Overhand): 67/3.
-
4/21/19
- DB
Standing Presses (arms together):
35s/3, 37.5/1;
Cambered Bar
Decline Bench:
127/4, 135/2;
MG Cambered Bar
Rows: 85/5, 90/3.
-
4/28/19 -
One Chain
Decline Bench:
155/3, 162/1;
MG Standing
Presses: 80/3,
85/1;
Speed MG Standing Presses: 52/3; WG
Cambered Bar Rows:
80/5, 85/3.
-
5/5/19
- Close
Grip Standing Press:
85/3^,
90/1^;
3 Count Pause
Decline Bench:
147/3, 155/1;
Speed Pause
Decline Bench:
90/3; One-Arm DB Rows
(Overhand): 70/3.
2019 Trinity
Strategy, Stage Two
-
8/4/19 -
Video 1:
Two-Count Pause Cambered Bar Decline Bench:
140/3, 147/1;
Video 2:
3-Count Pause Incline Bench:
120/3, 125/1;
Speed Work
(1-Count Pause):
70/4, 72/2;
Medium Grip
Barbell Rows:
110/3^;
CG Super Curl Bar Curls:
67.5/6^.
-
8/11/19 -
Video 1:
MG Decline Bench:
157/3, 165/1.
Video 2:
MG Seated Presses:
85/3, 90/1;
Speed Work:
504, 52/2.
-
8/18/19 -
Video 1:
Dips on Bars:
40/3, 45/1.
Video 2:
WG Incline Bench:
120/3, 125/1;
Speed Work:
70/4, 72/2;
Medium Grip
Barbell Rows:
112/3!;
MG Super Curl Bar Curls:
62.5/6^.
-
8/25/19 -
Video 1:
MG Incline Bench:
120/3, 1251.
Video 2:
Two-Count Pause Cambered Bar Decline Bench:
145/3, 152/1;
Speed Work
(1-Count Pause):
82.5/4, 85/2;
Wide Grip
Barbell Rows:
105/3^;
CG Super Curl Bar Curls:
67.5/8!, 70/6!.
-
9/8/19 -
Video 1:
MG Decline Bench: 162/3, 170/1.
Video 2:
MG Seated Presses: 92/3*^, 97/1^;
Speed Work:
554, 57/2;
Close Grip
Barbell Rows: 112/3!;
MG SCB
Preacher Curls:
55/6^.
-
9/15/19 -
Video 1:
Dips on Bars:
50/3, 55/1. No second video.
-
9/18/19 -
Video 1:
MG Incline Bench: 125/3, 1301;
Video 2:
Two-Count Pause Cambered Bar Decline Bench: 150/3, 157/1;
Speed Work:
85/4, 87.5/2;
Wide Grip
Barbell Rows:
110/3!;
CG Super Curl Bar Curls: Skipped.
2019-20 Three-Stage Tetra-Trinity Strategy
Training Plan #1
-
10/6/19 -
Video 1:
3 Count Pause Decline Bench:
137/5, 145/3.
Video 2: Close Grip Incline
Bench:
110/5, 115/3;
Speed Work:
65/5, 67.5/3;
MG Cambered Bar
Rows:
82/4;
Close Grip SCB
Curls:
60/8.
-
10/13/19 -
Video 1:
MG Standing Presses:
70/5, 75/3;
Video 2.
Cambered Bar Decline Bench:
122.5/7, 130/5, 135/3;
Speed Work:
75/5, 77.5/3;
WG
Cambered Bar Rows:
75/4.
-
10/20/19 -
Video:
3-Count Pause Incline Bench:
110/5, 115/3;
Speed Work
65/5, 67/3;
Dips on Rings:
bwt./5, bwt./5,
bwt./5;
One-Arm DB Rows (Overhand):
65/4.
-
10/27/19 -
Video 1:
3-Count Pause RB (#2) Cambered Bar Decline Bench:
140/5, 147/3.
Video 2:
Close Grip Standing Press:
70/5, 75/3;
Speed Work:
49/5, 50/3;
Close Grip
Camber Rows: 70/4;
Dumbbell
Curls (alternate arms):
22.5s/8.
-
11/3/19 -
Video 1:
Close Grip Incline Bench:
112/5, 117/3.
Video 2:
3 Count Pause Decline Bench:
142/5, 150/3;
Speed Work:
87/5, 92/3;
MG Cambered Bar
Rows:
85/4;
Close Grip SCB
Curls: 62.5/8.
-
11/10/19 -
Video 1:
Cambered Bar Decline Bench:
135/5, 140/3.
Video 2:
MG Standing Presses:
75/5, 80/3;
Speed Work:
49/5, 50/3;
WG Cambered Bar
Rows: 77/4.
-
11/24/19 -
Video 1:
3-Count Pause Incline Bench:
115/5, 120/3.
Video 2:
3-Count Pause RB #2 Cam Bar Decline Bench:
155/5.
-
12/1/19 -
Video 1:
Close Grip Standing Press:
75/5, 80/3.
Video 2:
WG Cam Bar Decline Bench:
120/5, 125/3;
CG Cambered Bar
Rows: 80/4.
-
12/8/19 -
Video 1:
3 Count Pause Decline Bench:
147/4, 155/2.
Video 2:
Close Grip Incline Bench:
115/4, 120/2;
Speed Work:
67.5/4, 70/2;
MG
Cambered Bar Rows:
90/3.5*;
CG Super Curl
Bar Curls: 65/7.
-
12/15/19 -
Video 1:
MG Standing Presses:
80/4, 85/2.
Video 2:
Cambered Bar Decline Bench:
142/4!, 150/2!;
Speed Work:
80/4, 82.5/2;
WG
Cambered Bar Rows:
82/3.
-
12/22/19 -
Video 1:
3-Count Pause RB (#2) Cambered Bar Decline Bench:
165/5*, 175/3*.
Video 2:
3-Count Pause Incline Bench:
120/4, 125/2;
Speed Work:
70/4, 72/2;
One-Arm DB Rows,
Overhand: 70/3;
MG Super
Curl Bar Curls:
55/7.
-
12/30/19 -
Video:
3 Count Pause Decline Bench:
152/4, 160/2.
-
1/2/20 -
Video:
Close Grip Incline Bench:
116.5/4, 121.5/2;
Close Grip Curl
Bar Rows: 125/3!;
BB
Reverse Curls:
62/7!.
-
1/6/20 -
Video:
Cambered Bar Decline Bench:
145/3*!, 152/2!.
-
1/9/20 -
Video: MG
Standing Presses:
82/4, 87/2.
-
1/19/20 -
Video 1: 3-Count Pause RB
Cambered Bar Decline Benches:
182/2;
Video 2:
Wide Grip Incline Bench:
125/2.
-
1/26/20 -
Video 1:
WG Cambered Bar Decline Bench:
132/4, 140/2.
Video 2:
Medium Grip Incline Bench:
125/3*, 130/2.
-
2/2/20 -
Video 1:
3 Count Pause Decline Bench:
157/3, 167.5*/1.
Video 2:
Close Grip Incline Bench:
120/3, 125/2*.
-
2/9/20 -
Video 1:
Cambered Bar Decline Bench:
150/3!, 157/1!.
Video 2:
3-Count Pause Incline Bench:
125/3, 130/1;
Wide Grip
Cambered Bar Rows:
90/2.
-
2/17/20 -
Video 1:
3-Count Pause RB Cambered Bar Decline Benches:
185/3, 195/1.
Video 2:
Wide Grip Incline Bench:
125/3, 130/1.
-
2/24/20 -
Video 1:
WG Cam Bar Decline Bench:
147/1.
Video 2:
Medium Grip Incline Bench:
125/2;
One-Arm DB Rows,
Parallel Grip:
70/2;
Pushups: 17.
-
3/2/20 -
Video 1:
3 Count Pause Decline Bench:
162/2*, 170/1.
Video 2: Close
Grip Incline Bench:
122/3, 127/1;
Wide Grip Curl
Bar Rows: 105/4,
110/2.
-
3/15/20 -
Video 1:
Cambered Bar Decline Bench:
152/3!, 160/1!.
Video 2: 3-Count
Pause Incline Bench:
125/4*, 135/1.
-
3/22/20 -
Video 1:
3-Count Pause RB Cambered Bar Decline Benches:
195/2, 200/1.
Video 2:
Wide Grip Incline Bench: 130/2, 135/1;
Medium Grip Curl
Bar Rows: 120/3!,
122/2!
2020 Three-Stage Tetra-Trinity Strategy
Training Plan #2
-
7/29/20 -
Video:
3-Count Pause
Decline Benches:
152/3, 160/1.
-
8/2/20 -
Video:
Medium Grip Incline Benches:
110/5, 115/3, 120/2.
-
8/5/20 -
Video:
Cambered Bar Decline Benches:
142/3, 150/1.
-
8/9/20 -
Video:
Wide Grip Incline Benches:
110/3, 115/1.
-
8/12/20 -
Video:
MG Decline Benches:
157/3, 165/1.
-
8/19/20 -
Video:
3-Count Pause RB Cambered Bar Benches:
175/3, 182/1.
-
8/23/20 -
Video:
Medium Grip Incline Bench:
122.5/2, 127.5/1;
Close Grip BB
Rows: 115/3,
117/2.
-
8/26/20 -
Video:
MG Decline Benches:
160/3, 165/2, 170/1.
-
8/30/20 -
Video:
WG Incline Bench:
112/3, 115/2, 117/1.
-
9/2/20 -
Video:
Cambered Bar Decline Benches:
150/2, 155/1.
-
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