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2015-16 Two by Two Training Plan
Routine A (Rehab)
Weeks 7-12 of 12
These workout logs are continued from Full Workout Logs: Starting 8/31/2015 – Two by Two Plan; Routine A (Rehab), Weeks 1-6 of 12.
Age: 54.
Height: 5'1".
Bodyweight, body fat, and lean body mass: See each week.
Note: Body fat percent and LBM are being measured with a Sequoia Fitness: Warrior Digital Body Mass Caliper.
If you need
one, it is available from Amazon.
Next Contest: God-willing, IPA PA States, March 5, 2016 in York, PA.
Gear as indicated; if not indicated, then completely raw (no supportive gear).
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times include set-up, warm-up, lifting, stretching, and clean-up.
See also my Cardio Logs - September through December 2015.
Week 7 of 12 (Week A)
Bodyweight: 121.6 pounds
Body fat: 11.7%, 14.2 pounds.
LBM: 107.4 pounds.
Waist: 32-1/2”.
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Bench Assistance
Wednesday – 10/14/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: Adidas: AdiPower lifting shoes.
Incline Benches: [Dumbbells: 10s/15, Barbell: 45/9, 70/7, 100/5, and gear: 115/3], 130/6, 135/3*, 140/2
Dips: [bwt./9, 20/7, 35/5, add wrist wraps: 45/5] 55/6, 60/4, 65/2
V-Grip Chin-ups: [bwt./6, bwt./4] 2.5/7, 5/5, 7.5/3
Barbell Reverse Curls: [45/9] 52/12, 56*/10, 57/8
Stretching: ~5 minutes
Workout time: 1:41
An excellent workout, with everything going according to plan, except, as often, the second set of the bench exercise. It was supposed to be for four reps. Also, the weird weight for the second set of reverse curls was due to a 1-1/4 being on side that was not supposed to be there until the next set.
As long as I’ve had my home gym, there was a problem that bugged me. My workout space is so cramped I had to open up the door to a metal closet to get the safety bar out. But I figured out the night before this workout that all I had to do was to move the closet 6 inches, and I wouldn’t have the problem. Why didn’t I think of that a decade ago! Below are before and after pics.
Music: Pandora – Pillar Radio
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Squats
Thursday – 10/15/15
Gear: None.
Shoes: Crain Power Squat Shoes. Nike sneakers.
Squats with Sleeves: [45/20, 85/9, 110/7, 135/5, add gear: 160/3] 180/6, 190/6, 200/6
Reverse Band Squats: [155/9, 175/7, 190/5, add gear: 205/3] 220/6, 230/6, 240/6
Speed Reverse Band Squats: 155/8, 162/6, 170/4
DB Calves: [15/9] 22/12, 25/12, 27/12
Stretching: ~5 minutes
Workout time: 1:37
Another sleepless night before this workout, which was frustrating as this was the first time since my injury I was going heavy enough to need gear on squats, and I wanted to feel good for it. But I actually felt okay for this workout, and it went as planned. My hamstring only bothered me slightly starting with the last set of RB squats and through the rest of the workout. But after icing it afterwards, it felt okay. I thank the LORD for all of that.
I will take my extra day off on Sunday, so my next workout will be on Monday. That timing works out well. I should be rested for when, God-willing, I start to train rather hard on deadlifts and then squats in my next workouts for them.
Music: Pandora – White Heart Radio, somewhat harder
Christian rock for this somewhat harder workout.
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Sunday – 10/18/15
On this, my extra day off, I was hoping to visit my older nephew and to see the twins for the first time, but there was a mix up, and they were not home when I got there. I texted him and found out he wouldn’t be home for quite a while. I was bummed, but at least I saw his new house for the first time.
Since I was out, I did some much needed shopping. I got three pairs of shoes at a deep discount, four sweatshirts that were on sale, and some other clothing. I also checked out HDTVs, as I am planning on giving one to my dad for Christmas, as he is still watching a tube TV. It thus worked out well. However, I ended up doing a lot more walking than I had planned on for my off day. I had also done a good bit of fall cleaning on Friday, so my only rest day over the weekend was Saturday.
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Benches
Monday – 10/19/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [Regular: 45/15, 75/9, Stop: 95/7, 115/5, add gear: 135/3] 150/5, 157/3, 165/1
Rack Benches: [95/9, 115/7, 135/5, add gear: 155/3] 172/5, 180/3, 187/1
Speed Benches: [65/9, 80/7] 90/8, 95/6, 100/4
Dumbbell Rows (elbows out): [32/9, 45/7, 57/5] 65/8, 67/6, 70/4
Stretching: ~5 minutes
Workout time: 1:41
With the cleaning and shopping over the weekend, I wasn’t feeling refreshed like I had hoped after three days off of lifting, and I felt it at the start of this workout. I just could not get into it and ended up just repeating what I had done last time on DS benches, whereas I had hoped to add a rep to each set. But then I finally got psyched up, and the rest of the workout went as planned.
First and third sets of rack benches recorded. Speed benches not recorded.
Music: Pandora – Christian Rock Radio
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Deadlifts
Wednesday – 10/21/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; NEW Coleman sneakers.
Conv Deadlifts: [45/15, 135/9, 180/7, 220/5, add gear: 255/3] 285/6, 300/6, 315/6
Sumo Platform (3” Deficit) Deadlifts: [135/9, 165/7, 190/5, add gear: 215/3] 240/6, 252/6, 265/6
Sumo Speed Deadlifts: 135/8, 145/6, 155/4
Leg Curls: [5.0/9] 7.75/12, 8.0/12, 8.25/12
Stretching: ~5 minutes
Workout time: 1:40
Going in, I wasn’t sure if I would do sets of six on the two main DL exercises or if I would drop to four or even two reps on the second and third sets. But my hamstring felt okay, and I felt good, so I did sets of six for all six work sets. The top sets were really tough, so next time I will increase the weights but drop reps as usual. My hamstring only bothered me slightly on the top sets and then somewhat on the speed work and leg curls. However, it bothered me more afterwards. I’m thinking that doing leg curls here is just too much work for the hamstrings on one day, so I will move leg curls back to squat days and move calves here.
Leg curls not recorded.
Music: Pandora – Three Days Grace Radio
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Morning Workouts
Week 7, Day 1
Wednesday – 10/14/15
Heavy Bag: 15 minutes
Rotator Cuff: Shoulder Horn (arms together): 3.75/14, 4.0/12, 4.25/10
Abs: Sit-ups: 7.5/14, 8.75/12, 10/10
Workout Time: 0:30
Week 7, Day 2
Wednesday – 10/21/15
Heavy Bag: 15 minutes
Rotator Cuff: Lying, in: 4.0/14, 4.25/12, 4.5/10
Abs: Leg Raises: 15, 15 reps
Workout Time: 0:29
Week 8 of 12 (Week B)
Bodyweight: 122.4 pounds.
Body fat: 12.6%, 15.4 pounds.
LBM: 107.0 pounds.
Waist: 32-3/8”.
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Bench Assistance
Thursday – 10/22/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: NEW Coleman sneakers.
Dumbbell Decline Benches: [20s/15, 35s/9, 47s/7, add gear: 57s/3] 65s/8, 67s/6, 70s/4
Barbell Presses: [45/9, 55/7, 65/5, add gear: 72/3] 80/6, 85/4, 90/2
Pull-ups: [bwt./7, bwt./5, 2.5/5] 5/7, 7.5/5, 10/3
Curl Bar Curls: [45/9] 57/12, 60/10, 62/8
Stretching: ~5 minutes
Workout time: 1:51*
Good and bad in this workout. First the good; my new Coleman sneakers worked great. They gave me a firmer base than my old Nike sneakers, and they have a slightly higher heal. That all enabled me to get one more rep on each set of presses than I had planned on. But the bad was after presses I lost the remote for my speakers. I spent probably several minutes between sets looking for it, but never found it, so the workout time is meaningless. I have another remote, but the battery was dead. I got a new battery for it, so I can work my speakers, but I am still frustrated as to what happened to the first remote. I looked for it some more the next day, but still to no avail.
Below are pics of my new Coleman shoes. I really like them.
Music: Pandora – Red Radio
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Squats
Sunday – 10/25/15
Gear: None.
Shoes: Crain Power Squat Shoes.
Squats with Sleeves: [45/15, 95/9, 125/7, 155/5, 180/3] 200/6, 212/6, 225/6
Manta Ray Squats: [65/9, 95/7, 125/5, 150/3] 170/6, 177/6, 185/6
Speed Squats: 95/8, 100/6, 105/4
Leg Curls (legs together): [6.0/9] 8.25/12, 8.5/12, 8.75/12
Stretching: ~5 minutes
Workout time: 1:37
I felt good for this workout, and my hamstring felt good, so I bumped the weights up slightly from what I had planned on for the two main squat exercises, but only so I could use two plates on the top set of squats and a plate and a quarter on the top set of manta ray squats. Both felt good and were rather hard, and my hamstring only bothered me slightly, then just a little more on leg curls. I thank the LORD for all of that.
Music: Pandora – Sacred Warrior Radio
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Benches
Monday – 10/26/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [45/15, 85/9, 105/7, 125/5, add gear: 140/3] 155/6, 162/3*, 170/1*
Dumbbell Benches (alternate arms): [32s/9, 45s/7, add gear: 52s/7*] 57s/7, *left: 60s/5, right: 62s/5*, 62s/3
Push-ups: [regular: 8] Clap: 11, 10*, 10*
Curl Bar Rows: [45/9, 75/7, 90/5] 100/7*, 105/5*, 110/3*
Stretching: ~5 minutes
Workout time: 1:45
Another allergic reaction led to yet another sleepless night before this workout, and I felt it during this workout. It affected my strength and my concentration, and I felt like dozing off when I laid on the bench! My first work set of benches went as planned, for a six-rep 50s PR. But I missed the planned final reps for PRs on the next two sets, not even trying it on the first and getting buried on the second.
Then on DB benches, I got confused on my last warmup set, thinking it was my first work set, and did two extra reps, wasting precious energy. The first actual work set went as planned, but on the second set I really had a hard time locking out my right arm on the last couple of reps. When I changed the weights for the last set, I noticed there are were already 1-1/4s on the right dumbbell that weren’t supposed to be there until the last set. Then after that set, I thought I paused the video, but it ran for several minutes before I noticed I hadn’t paused it, so I had to stop it, trim it later, and record the last two exercises separately.
The first set of clap push-ups went well, getting my planned 11 reps. But the next two sets were terrible, getting only 10 reps, and my form was terrible. Then by CB rows I was gassed, so I did one less rep than planned on each set and called it a day.
Videos:
Music: Pandora – X-Sinner
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Deadlifts
Wednesday – 10/28/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; Coleman sneakers.
Sumo Deadlifts: [45/15, 135/9, 180/7, 225/5, add gear: 265/3] 295/6, 310/6, 325/6
Conv Reverse Band Deadlifts: [185/9, 225/7, 260/5, add gear: 295/3] 325/6, 340/6, 355/6
Conv RB Speed Deadlifts: 190/8, 200/6, 210/4
DB Calves (on 3” platform): [15/9] 25/12, 27/12, 30/12
Stretching: ~5 minutes
Workout time: 1:53
This was an excellent workout. I was able to work rather hard on the two main DL exercises with only very slight discomfort in my hamstring. It then bothered me a little more during the speed work, but not too much. But still, I thought it best not to do the hyperextensions I had planned on, as like with leg curls last week, I think that would have been too much hamstring work in one day. But unlike leg curls, I don’t think it would be wise to move hypers to squat day, as they are too much like deadlifts, so I won’t be doing them anymore. They’re a good exercise; they just won’t fit into my program.
Leg curls, however, work the hamstrings in a different manner than either squats or deadlifts, so they fit on either day. The same goes for calves raises and calves. So I will do leg curls every week on squat days and calves raises on deadlift day every week.
I was figuring this all out on the fly during this workout, taking the time to think and pray about it and to use my phone to check my old logs, and that extended the workout time.
Music: Pandora – Altar Boys Radio
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Morning Workouts
Week 6, Day 3
Wednesday, 10/7/15
Heavy Bag: 15 minutes
Rotator Cuff: Sitting, front: 3.75/14, 4.0/12, 4.25/10
Abs: Crunch Side-Bend Combo: 10/13, 11.25/11, 12.5/9
Workout Time: 0:31
Week 6, Day 4
Sunday, 10/11/15
Heavy Bag: 15 minutes
Rotator Cuff: Lying, down: 3.75/14, 4.0/12, 4.25/10
Abs: Dip Bar Twisting Leg Raises: [--/9] 3s/18, 3s/18
Workout Time: 0:33
I wore my new Everlast sneakers for the first workout, and they worked okay, but not great They don’t have much of a heal and felt awkward, so I will use my older Adidas sneakers here. But the Everlasts are very comfortable and look very nice, so I will wear them when going out. Below are pics.
My article Footwear for Powerlifting and Strength Training has an update added to it about my new shoes. See under “Update: New Shoes” in Part Two.
Routine Changes Again
I just finished Week 8 of my 12-week rehab routine, and the rehab has going according to plan. My hamstring is not fully healed, but it is doing much better than it was when I first injured it eight weeks ago. It is now good enough that I am now able to work rather hard on squats, deadlifts, and related exercises. I made some changes to my rehab routine after I finished the first four weeks, and it is now time to make some changes again.
I have been doing 3 sets of 6 reps on squats, deadlifts, and look-alike lifts thereof. But with Week 9, I will start my normal drop reps approach of doing 3 x 5-6, 3-4, 1-2. But for the remainder of this routine, I will be shooting for the higher rep of each range. I have also been doing three sets of straight but higher reps for other exercises. But I will now follow a drop reps approach for them as well, except to use higher reps as appropriate.
Here’s thanking the LORD for the progress so far and trusting Him for continued improvement.
Week 9 of 12 (Week A)
Bodyweight: 122.2 pounds.
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Bench Assistance
Thursday – 10/29/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: Coleman sneakers.
Incline Benches: [Dumbbells: 10s/15, Barbell: 55/9, 80/7, 100/5, and gear: 120/3], 130/5, 135/3, 140/2
Dips: [bwt./9, 20/7, 35/5, add wrist wraps: 50/5] 60/6, 65/4, 70/2
V-Grip Chin-ups: [bwt./6, bwt./4] 2.5/8, 5/6, 7.5/4
Barbell Reverse Curls: [45/9, 52/7] 57/10, 60/8, 62/6
Stretching: ~5 minutes
Workout time: 1:41
I wore my new Coleman sneakers for this workout. But they did not work very well for incline benches. They gripped the floor just fine, but they did not give me as firm of a base or have as high of a heal as the AdiPowers I had been using. I thus got one less rep than I did the previous workout with the same weights. However, that is the only exercise in this workout they did not work well for, and it was not that great of difference. So I think I will still wear the Colemans for both of my Bench Assistance workouts and save my AdiPowers for the more important Bench workouts and of course for at contests.
I didn’t go up quite all the way on some of the reps of V-grip chins, so I will repeat the same weights next time.
I tried doing somewhat higher reps on curls and reverse curls over the past month, but didn’t like it, so I am going back to the somewhat lower reps I had been doing.
I forgot to start the video for inclines, so I recorded the top two sets of dips instead.
Music: Pandora – Decyfer Down.
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Squats
Sunday – 11/1/15
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes.
Squats with Sleeves: [45/20, 100/9, 135/7, 170/5, add gear: 205/3] 225/6, 237/4, 250/2
Reverse Band Squats: [155/9, 180/7, 205/5, add gear: 225/3] 245/6, 257/4, 270/2
Speed Reverse Band Squats: 160/8, 167/6, 175/4
Leg Curls (legs together): [6.5/9] 8.5/12, 9.0/10, 9.5/8
Stretching: ~5 minutes
Workout time: 1:51
I’ve had a head cold since Friday; the first time I’ve been sick in years. By the time of this workout I was mostly recovered. But then the workout was harder than I expected, and I was really tired afterwards. That could be due to being sick. Or it could be due to the stupid time change, as this was the first time since February that it was dark before I finished working out, and it seemed like it was getting so late. But most of all it was probably due to this being the first time in nine weeks that I did lower reps on squats. But it felt good working up to a hard double on squats and RB squats.
My hamstring only bothered slightly during this workout. I’m thinking that might prove to be the case for a while. But as long as it is only a slight discomfort, I’m not going to be concerned about it.
After the squat work, I meant to put on a pair of sneakers, but forgot, so I did the leg curls in my stocking feet. I didn’t even notice it until my last set. I usually do my stretching in my stocking feet, as I feel like shoes get in the way, so that is probably why I didn’t notice it during leg curls. But what that means is shoes are not really necessary. That is good, as it will save me a minute or two in squat workouts, which are usually long enough as it is.
Music: Pandora – Christian Rock
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Benches
Monday – 11/2/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [Regular: 45/15, 75/9, Stop: 95/7, 115/5, add gear: 135/3] 150/6, 157/4, 165/2
Rack Benches: [95/9, 115/7, 135/5, add gear: 155/3] 172/6, 180/4, 187/2
Speed Benches: [65/9, 82/7] 92/8, 97/6, 102/4
Dumbbell Rows (elbows out): [35/9, 50/7, 60/5] 67/7, 70/5, 72/3
Stretching: ~5 minutes
Workout time: 1:50
I felt really good at the start of this workout and was really getting into it, and DS benches went great. But then something happened, and once again I was in an allergic reaction, and the rest of the workout became a drudgery. I still managed to get my planned reps, but I barely slept that night. Very frustrating.
Music: Pandora – Bride Radio
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Deadlifts
Wednesday – 11/4/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; Nike sneakers.
Conv Deadlifts: [45/15, 135/9, 185/7, 235/5, add gear: 285/3] 315/6, 330/4, 345/2
Sumo Platform (3” Deficit) Deadlifts: [135/9, 175/7, 210/5, add gear: 240/3] 265/6, 277/4, 290/2
Sumo Speed Deadlifts: 140/8, 147/6, 155/4
BB Calves (on 2-1/4” platform): [95/9] 120/12, 125/10, 130/8
Stretching: ~5 minutes
Workout time: 1:48
Another sleepless night before this workout; this time due to a barking dog. This is becoming a recurring problem, and it is really getting to me. Not only is it hurting my training, but I am having troubling concentrating on work during the day. But most off all, being tired takes all of the fun out of lifting. It becomes more of a drudgery instead.
But despite the tiredness, I got my planned reps. They were all just harder than they should have been. That has been the story this whole training week; one problem after another but still putting in good workouts. I thank the LORD for pulling me through but am praying things improve so I can actually enjoy my workouts.
I wore my Nike wrestling shoes for the three deadlift movements, but I wasn’t sure what shoes to wear for the calves work. I don’t want to keep the wrestling shoes on for calves work, as that tends to break down shoes. Instead of ruining any of my new shoes, I wore my old Nike sneakers, and those worked fine. So my shoes are set for all of my exercises. See my updated Footwear article for details, under “Summary” at the end of Part Two.
Music: Pandora – Red Radio
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Morning Workouts
Week 7, Day 1
Sunday – 11/1/15
Heavy Bag: 15 minutes
Rotator Cuff: Shoulder Horn (arms together): 4.0/14, 4.25/12, 4.5/10
Abs: Sit-ups: [bwt./11] 8.75/14, 10/12, 11.25/10
Workout Time: 0:33
Week 7, Day 2
Wednesday – 11/4/15
Heavy Bag: 15 minutes
Rotator Cuff: Lying, in: 4.25/14, 4.5/12, 4.75/10
Abs: Leg Raises: 20, 20 reps
Workout Time: 0:29
Week 10 of 12 (Week B)
Bodyweight: 122.8 pounds.
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Bench Assistance
Thursday – 11/5/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: Coleman sneakers.
Dumbbell Decline Benches: [20s/15, 35s/9, 47s/7, add gear: 60s/3] 67s/7, 70s/5, 72s/3
Barbell Presses: [45/9, 55/7, 67/5, add gear: 77/3] 85/5, 90/3, 95/1
Pull-ups: [bwt./6, bwt./6, 2.5/5] 5/7*, 7.5/6, 10/4
Curl Bar Curls: [40/9, 55/7] 60/10, 62/8, 65/6
Stretching: ~5 minutes
Workout time: 1:52
Yet another good workout despite being tired. This was the first time I did a 1RM on presses in a long time, and it felt good being able to put quarters on the bar for it.
Music: Pandora – Christian Rock Radio
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Squats
Sunday – 11/8/15
Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5 meter knee wraps (5)
Shoes: Crain Power Squat Shoes.
Squats with Wraps: [45/20, 105/9, 145/7, 180/5, add gear: 225/3] 250/6, 262/4, 275/2
Manta Ray Squats: [85/9, 115/7, 145/5, add gear: 170/3] 185/6, 195/4, 205/2
Speed Squats: [85/7] 100/8, 105/6, 110/4
Leg Curls (legs together): [6.5/9] 9.0/12, 9.5/10, 10.0/8
Stretching: ~5 minutes
Workout time: 1:56
I was really looking forward to this workout, as it would be the first time in seven months I would be using gear. And I felt good for it, as I finally got a couple of good night’s sleep. Thank God for that, as this workout was harder than I had planned on, and using wraps was much more tiring than sleeves. The workout thus took too long. I also was having trouble hitting depth. And for all of that, the wraps only added 25 pounds as compared to my workout with sleeves last week. But all of this should improve as I get used to using wraps again.
You can see my “form” checker” in action in this video. I have the safety bars set such that if I lean forward too much the bar hits them. On the first rep of Manta Ray squats, that is what happens. But at the time, I thought it was the plates on the bar hitting the plates on the side of the power rack, so I took a step back. But the video showed me what really happened.
Music: Pandora – Disciple Radio
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Benches
Monday – 11/9/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [45/15, 85/9, 105/7, 125/5, add gear: 140/3] 152/6, 160/3*, 167/2
Dumbbell Benches (alternate arms): [35s/9, 45s/7, add gear: 52s/5] 57s/8, 60s/6, 62s/4
Push-ups: [regular: 8] Clap: 11, 11, 11
Curl Bar Rows: [45/9, 75/7, 90/5] 100/8, 105/6, 110/4
Stretching: ~5 minutes
Workout time: 1:36
After feeling so good for Sunday’s workout, that night I didn’t sleep due to various health problems flaring up, so once again I was tired for a bench workout. But unlike last time, this workout went well. I only missed one rep, the second set of benches (what else is new?), but the final set was a doubles PR. The rest of the workout then went as planned.
Music: Pandora – Bride Radio
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Deadlifts
Wednesday – 11/11/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; Nike sneakers.
Sumo Deadlifts: [45/15, 135/9, 190/7, 245/5, add gear: 295/3] 325/6, 340/4, 355/2
Conv Reverse Band Deadlifts: [185/9, 235/7, 280/5, add gear: 325/3] 355/6, 372/4, 390/2
Conv RB Speed Deadlifts: 195/8, 205/6, 215/4
DB Calves (on 3” platform): [20/9] 30/12, 32/10, 35/8
Stretching: ~5 minutes
Workout time: 1:45
This was the first time since my hamstring injury that I worked very hard on deadlifts, and it felt good! Even though I experienced considerable DOMS afterwards.
Music: Pandora – Barren Cross Radio
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Morning Workouts
Week 6, Day 3
Sunday - 11/8/15
Heavy Bag: 15 minutes
Rotator Cuff: Sitting, front: 4.0/14, 4.25/12, 4.5/10
Abs: Crunch Side-Bend Combo: [bwt./11] 10/14, 11.25/12, 12.5/10
Workout Time: 0:33
Week 6, Day 4
Wednesday - 11/11/15
Heavy Bag: 15 minutes
Rotator Cuff: Lying, down: 4.0/14, 4.25/12, 4.5/10
Abs: Dip Bar Twisting Leg Raises: [--/9] 3s/22, 3s/22
Workout Time: 0:33
Week 11 of 12 (Week A)
Bodyweight: 122.0 pounds.
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Bench Assistance
Thursday – 11/12/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: Coleman sneakers.
Incline Benches: [Dumbbells: 10s/15, Barbell: 55/9, 80/7, 100/5, and gear: 120/3], 132/5, 137/3, 142/1
Dips: [bwt./9, 20/7, 40/5, add wrist wraps: 55/5] 65/5, 70/3, 75/1
V-Grip Chin-ups: [bwt./6, bwt./4] 2.5/8, 5/6, 7.5/4
Barbell Reverse Curls: [45/9, 55/7] 60/9, 62/7, 65/5
Stretching: ~5 minutes
Workout time: 1:45
This was an excellent workout. All of the work sets for inclines and dips were probably 50s PRs, but I don’t keep track of such. But I do know I haven’t done a 1RM on dips in ages, and it felt good.
Sunday is my planned extra day off, so my next workout will be on Monday.
Music: Pandora – Skillet Radio
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Squats
Monday – 11/16/15
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.
Shoes: Crain Power Squat Shoes.
Squats with Sleeves: [45/20, 100/9, 150/7, 185/5, add gear: 212/3] 235/6, 247/4, 260/2
Reverse Band Squats: [155/9, 185/7, 210/5, add gear: 235/3] 260/6, 272/4, 285/2
Speed Reverse Band Squats: 165/8, 172/6, 180/4
Leg Curls (legs together): [7.0/9] 9.5/12, 10.0/10, 10.5/8
Stretching: ~5 minutes
Workout time: 1:49
The morning before this workout I went on my normal walk. On my way back, a packing strap was on the ground, the thin, 1/4” wide nylon type strap that connects by overlapping the ends. I saw it but didn’t think anything of it and stepped over it. The next thing I knew, boom! I was flat on my face on the pavement and in pain! My left knee and both of my elbows hurt. I looked down, and the strap was around both of my ankles. The ends were still connected, and apparently I had somehow stepped in the middle of the circle with both feet. I opened up the ends and threw it off to the side so no one else would get caught in it.
I waited a minute or two for the pain to subside and started walking again. When I did, I noticed my left hamstring was hurting. Mind you, it is my right hamstring that I have been rehabbing for the past 11 weeks. Over the next several hours before this workout, my forearms right below the elbows really hurt, to the point that I couldn’t put them on the armrests of my office chair. My knee hurt and was tightening up, so I was having problems walking up and down the stairs, my left hamstring continued to hurt, even after icing it, and I just ached all over. I thus was very concerned about this workout.
But as it turned out, the only thing that was problematic was putting weight on the knee, such as kneeling down to set up and take down my foam squat box and getting on and off the bench when doing leg curls. But it was good I wasn’t deadlifting, as I would have had to kneel down between every set to change the weights. The knee also bothered me each time I pulled my left knee sleeve up, but is was again good that I wasn’t using wraps in this workout, or the pain would have been more pronounced.
It was also good that the left hamstring did not bother me at all during this workout, while my right hamstring only bothered me slightly, as it has been for some time now. And this ended up being a great workout. It went as planned, with all of my work sets feeling easier than last time even though I increased all of the weights, probably because I am getting used to doing lower reps again.
The next morning, I was really sore, but I’m not sure if that was from the fall or the workout. But my knee once again was problematic when doing my wash. It really hurt each time I kneeled down on cement to get my clothes out of the dryer, and I still cannot use the armrests on my office chair. But still, worse could have happened when I fell, like a broken bone. I thank the LORD for all of these things. As always, He was watching over me, keeping things from being even worse than they were.
Music: Pandora – Thousand Foot Krutch
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Benches
Wednesday – 11/18/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Dead Stop Benches: [Regular: 45/15, 80/9, Stop: 100/7, 120/5, add gear: 140/3] 155/4*, 160/3, 167/1
Rack Benches: [95/9, 120/7, 140/5, add gear: 160/3] 177/5, 185/3, 192/1
Speed Benches: [65/9, 85/7] 95/7, 100/5, 105/3
Dumbbell Rows (elbows out): [35/9, 50/7, 62/5] 69/7, 71/5, 74/3
Stretching: ~5 minutes
Workout time: 1:49
My elbows were still hurting from my fall on my Monday. That might be why I had to stop a rep short of my planned five reps on the first work set of DS benches. I thus dropped the next two sets by 2-1/2 pounds and got my planned reps, but they were tough. I considered dropping the weights for the rack benches, but went with what I had planned. I got all the planned reps, but they were also tough sets. My banged up knee then bothered me some on the DB rows, but not too much.
Music: Pandora – Christian Rock Radio
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Deadlifts
Thursday – 11/19/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; Nike sneakers.
Conv Deadlifts: [45/15, 135/9, 190/7, 245/5, add gear: 285/3] 325/6, 340/4, 355/2
Sumo Platform (3” Deficit) Deadlifts: [135/9, 175/7, 215/5, add gear: 250/3] 275/6, 290/4, 305/2
Sumo Speed Deadlifts: 145/8, 152/6, 160/4
BB Calves (on 2-1/4” platform): [95/9] 125/12, 130/10, 135/8
Stretching: ~5 minutes
Workout time: 1:48
This was a difficult workout for several reasons. First, I had hoped my bruised knee would be healed by this workout, and it felt okay kneeling down to change the weights. But I hit it on the way up and down on the conv DLs. That really hurt. But at least it wasn’t a problem on sumo DLs, as then I hit the inside of my knees, and bruise is on the top. But then on sumos, a callus on my right palm was ripping off, and that hurt as well and was making it hard to grip the bar.
In addition, it was an abnormally warm night and day for mid-November in Pittsburgh. I already had my A/C turned off for the winter. As a result, I barely slept the night before this workout, and during it I was really getting overheated. But I just sucked all of this up, cranked up the white metal, and put in a good workout, with everything going according to plan. So despite the difficulties this week, it was an excellent workout week. I thank the LORD for that.
Music: Pandora – Sacred Warrior
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Morning Workout
Only one morning workout this week due to taking Sunday off.
Week 11, Day 1
Wednesday – 11/18/15
Heavy Bag: 15 minutes
Rotator Cuff: Shoulder Horn (arms together): 4.25/14, 4.5/12, 4.75/10
Abs: Sit-ups: [bwt./11] 10/14, 12.25/12, 12.5/10
Workout Time: 0:37
Clock at Contests
Lexen Xtreme is the host of the contest I was planning entering in December, but they also hosted a contest back on Halloween. The week prior they posted a message on their Facebook page that they would be using a clock at that contest due to the large number of entrants. For those who don’t know, what that means is once your name is called as being “up” you have one minute to start your lift, and by “start” means getting the “Squat” or “Bench” command or starting the pull on deadlifts. If you go over your minute, your lift is disqualified.
There was always a clock at every contest I entered back in college, but since I started competing again in ’03, there has never been one. Given my familiarity with it, it would be no big deal to me if one is used. But still, it has been nice there not being one as it is one less thing to be concerned about at a contest, even though I am almost always ready to lift as soon as my name is called.
However, there is one bad habit I have gotten into that could be problematic—how long I take to get my grip. For the one or two of you who actually watch my videos, you should know what I mean. While I am fiddling with my grip, my time could expire. As such, since that post I have been trying to break that habit, but it’s not easy. I’m not fiddling as much as I was, but still too much. If you watch my videos, you’ll see what I mean, so I still have to work on starting quicker just in case there’s a clock at a future contest.
Week 12 of 12 (Week B)
Bodyweight: 122.8 pounds.
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Bench Assistance
Sunday – 11/22/15
Gear: Crain power belt, Redline wrist wraps.
Shoes: Coleman sneakers.
Dumbbell Decline Benches: [20s/15, 40s/9, 52s/7, add gear: 62s/3] 69s/7, 71s/5, 74s/3
Barbell Presses: [45/9, 57/7, 70/5, add gear: 80/3] 87/3*, 90*/3, 97/1
Pull-ups: [bwt./6, 2.5/5, 5/4] 7.5/7, 10/5, 12.5/3
Curl Bar Curls: [45/9, 57/7] 62/9, 65/7, 67/5
Stretching: ~5 minutes
Workout time: 1:50
DB declines went great, but I’m not sure what happened on the first work set of presses. It was supposed to be five reps, so I decreased the second set by 2-1/2 pounds, repeating what I did last time. Good thing too, as barely got the final rep. But then on the final set, I did 95/1 last time, and didn’t want to just repeat it. So I went ahead and tried my planed 97.5 pounds, and I got it, but it was a real struggle.
I was hoping my bruised knee and ripped callus would be healed by today, but they bothered me kneeling to change the weights and gripping the bars on pull-ups and curls, but not too much.
Watching the video, my form on curls is not very good. Not that I care much, but I should correct it.
Music: Pandora – Pillar Radio
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Squats
Monday – 11/23/15
Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.5 meter knee wraps (5)
Shoes: Crain Power Squat Shoes.
Squats with Wraps: [45/20, 115/9, 155/7, 190/5, add gear: 235/3] 260/6, 272/4, 285/2
Manta Ray Squats: [85/9, 125/7, 150/5, add gear: 175/3] 195/6, 205/4, 215/2
Speed Squats: [95/7] 105/8, 110/6, 115/4
Leg Curls (legs together): [7.5/9] 10.0/12, 10.5/10, 11.0/8
Stretching: ~5 minutes
Workout time: 2:01*
This was a very good workout, with everything going according to plan. But there were a couple of problems. First, I’m still having problems hitting depth with wraps. It could just be not trusting the wraps enough. I’m not that high and could even be just hitting it, but I want to be sure.
Second, this is the first time a workout took over two hours since I stopped using a suit back in 2007. In fact, workout length is one reason I stopped using full gear, so it shouldn’t take me this long with just wraps. I’m not doing more than previously; I think I’m just imperceptibly going slower. But I wasn’t overly tired afterwards, so I’m not overdoing it, but then that might be because I am going slow. If I pushed faster, I might end up overly tired. But I was overly tired the next day, but that is because of my not so friendly neighborhood dog once again keeping me up. After a two-hour workout, that is not good for recovery, to say the least.
But on a good note, my bruised knee did not bother me at all from the wrapping. It only hurt once again when kneeling on the bench to get set up for leg curls.
Music: Pandora – Bride Radio
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Benches
Wednesday – 11/25/15
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Benches: [45/15, 85/9, 105/7, 125/5, add gear: 142/3] 157/5, 165/2*, 172/1
Dumbbell Benches (alternate arms): [35s/9, 45s/7, add gear: 55s/5] 60s/6*, 62s/4*, 65s/3
Push-ups: [regular: 8] Clap: 12, 12, 12
Curl Bar Rows: [45/9, 75/7, 95/5] 105/7, 110/5, 115/3
Stretching: ~5 minutes
Workout time: 1:40
This was a strange workout. The first set of benches went well, for a five-rep 50s PR. The second set would also have been a PR, if I had gotten the planned triple. But the second rep was very tough, so I didn’t try the third. I was hoping to jump to 175 for the third set to tie a PR, but with the second set not going as planned, I was conservative and only jumped my normal 7-1/2 pounds. I got it with a little strength to spare, so I might have gotten 175.
I then had to stop a rep short on the first two sets of DB benches. But then I got the planned triple on the third set with strength to spare. The rest of the workout then went as planned.
Music: Pandora – X-Sinner Radio
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Thanksgiving
Thursday – 11/26/15
This was to be deadlift day, but I moved the workout back a day due to the holiday. I spent it at my brother’s, as usual. It was a good day, with lots of food; but most of all, kids everywhere. Below are pics.
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Deadlifts
Friday – 11/27/15
Gear: Crain power belt; APT: knee sleeves, wrist bands.
Shoes: Nike wrestling shoes; Nike sneakers.
Sumo Deadlifts: [45/15, 135/9, 195/7, 250/5, add gear: 300/3] 330/6, 347/4, 365/2
Conv Reverse Band Deadlifts: [185/9, 235/7, 285/5, add gear: 330/3] 365/6, 385/4, 405/2
Conv RB Speed Deadlifts: 200/8, 210/6, 220/4
DB Calves (on 3” platform): [25/9] 32/12, 35/10, 37/8
Stretching: ~5 minutes
Workout time: 1:56
This was an excellent workout and the first time I worked really hard on deadlifts since my hamstring injury three months ago. I even bumped up the weights slightly on the RB DLs, just so I could skip the change and use three plates + 25s, then 35s, then a fourth pair of 45s. And it felt good using four plates on the last set, even if it was with band assist. However, that might have been a mistake. My hamstring felt fine throughout this workout. But afterwards and the next day it was hurting. I won’t know until I squat on Monday and deadlift again next Thursday if it is a setback or not. Also, my bruised knee felt fine during the sumo DLs, even when kneeling to change the weights. But then it really hurt when I hit it on the conv DL work. I’m afraid it might never heal, as I will keep aggravating it every week conv deadlifting.
Music: Pandora – Barren Cross Radio
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Morning Workouts
Week 12, Day 2
Sunday – 11/22/15
Heavy Bag: 15 minutes
Rotator Cuff: Lying, in: 4.5/14, 4.75/12, 5.0/10
Abs: Leg Raises: 23, 23 reps
Workout Time: 0:29
Week 12, Day 3
Wednesday - 11/25/15
Heavy Bag: 15 minutes
Rotator Cuff: Sitting, front: 4.5/14, 4.75/12, 5.0/10
Abs: Crunch Side-Bend Combo: [bwt./11] 11.25/14, 12.5/11, 13.75/9
Workout Time: 0:33
These workout logs are continued at: Full Workout Logs: Starting 11/29/2015 – Two by Two Plan; Routine B (Pre-Contest), Weeks 1-6 of 12.
Full Workout Logs: Starting 10/14/2015 – Two by Two Plan; Routine A (Rehab), Weeks 7-12 of 12. Copyright © 2015 By Gary F. Zeolla.
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