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2018-19 Tetra #1 Powerlifting Training Plan

Rotations III and IV of VI

by Gary F. Zeolla


These workout logs are continued from 2018-19 Tetra #1 Powerlifting Training Plan; Rotations I and II of VI.


Stats:
Age: 56
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing and tentatively, IPA PA States, March 2, 2019, in York, PA.

Notations:
330/6 – Pounds/Reps (all weights are in pounds).
[45/15] – Warm-up sets are in brackets.
(7,5,3) – Target reps for the work sets are in parentheses.
! – Sets marked with an exclamation point are new 50s PRs.
^ – Sets marked with a caret tied 50s PRs.
* – Items marked with an asterisk did not go as planned.
1:58 – hours : minutes (workout times include set-up, warm-up, lifting, stretching, and clean-up).

Gear as indicated; if not indicated, then completely raw (no supportive gear).


Rotation III

 

Week A

 

Bodyweight: 122.6 pounds
______________________________

Bench Assistance

Sunday – 10/21/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

3-Count Pause One-Chain Decline Bench: [45/15, 65/11, Chains, 3-Count: 85/9, 105/7, 1205/5, add gear: 135/3] (6, 4, 2) 147/6, 155/4, 162/2

WG Standing Presses: [45/9, 52/7, 60/5, add gear: 67/3] (5-6, 3-4, 1-2) 72/6, 77/4, 82/2

CG Cambered Bar Rows: [35/9, 50/7, 60/5, 70/3] (6-7, 4-5, 2-3) 80/7!, 85/5!, 90/3!

Stretching: ~5 minutes

Workout time: 1:34

A good workout. I might need to substitute another for of presses for the WG Presses, as they aggravate my left shoulder. But I will to stick with them for the duration of this routine then change them for the next one. With the close grip on Rows, it is hard to keep the camber in the right direction, so I might need to change that exercise as well.

Video

I only recorded the second set of Declines and the final set of Rows but Presses as usual.

Music: Pandora – Secular Modern Hard Rock

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Squats

Monday – 10/22/18

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

3-Count Pause Squats: [--/13, 65/11, 135/9, 3-Count: 165/7, add belt: 190/5, add sleeves: 215/3] (6, 4, 2) 235/6, 247/4, 260/2

Olympic (Extra Low Close Stance) Squats: [--/11, 115/9, 145/7, add belt: 175/5, add sleeves: 200/3] (6, 4, 2) 225/6, 235/4, 245/2

Stretching: ~5 minutes

Workout time: 1:44

Once again, I had a rough night before a Squat workout. But the workout went well, nevertheless. Except, I was really dragging during the second exercises, so I lowered the planned weights slightly for the final two sets.

Video

Music: Pandora – Secular Classic Heavy Metal

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Benches

Wednesday – 10/24/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bar.

Cambered Bar Benches: [35/13, 55/11, 75/9, 90/7, 105/5, add gear: 120/3] (5-6, 3-4, 1-2) 135/5, 140/3, 147/1

Rack Benches: [95/9, 110/7, 125/5, add gear: 140/3] (5-6, 3-4, 1-2) 155/5, 162/2, 170/1

One-Arm DB Rows (Parallel Grip): [30/9, 40/7, 50/5, 57/3] (7, 5, 3) 65/7^, 67/5^, 70/3^

Stretching: ~5 minutes

Workout time: 1:52*

The workout time is meaningless, as I had tech problems in the middle of this workout. My phone was dying, which I generally use to play Pandora, so I tried to use my music box, but it would not work. It took me almost half an hour to get it figured out and get back to the workout, causing me much stress. That might have led to me only getting 5,3,1 rather than my planned 6,4,2 on the first two exercises. But that is still within my prescribed rep ranges, so I am not marking them as missed reps.

Video
Music: X2009 CD

KJIM White Metal cassette, recorded off of the radio back in 1989

______________________________

Deadlifts

Thursday – 10/25/18

Gear: Crain power belt; Ace: knee sleeves; APT: wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv 2-1/4” Deficit Deadlifts: [--/13, 45/11, 135/9, 185/7, add belt: 230/5, add sleeves: 270/3] (6, 4, 2) 300/6, 315/4, 330/2

Sumo 2-1/4” Block Pulls: [Regular: --/11, 135/9, Blocks: 185/7, add belt: 230/5, add sleeves: 275/3] (6, 4, 2) 305/6, 320/4, 337/2

Stretching: ~5 minutes

Workout time: 1:37

A very good workout, though I do not the design of this workout. But I will stick with it for the duration of this training plan, then change if for my next one.

Video

Music: Pandora – Secular Modern Heavy Metal

 

Morning Workouts

 

Rotation III, Week A; Day 1

Sunday – 10/21/18

Heavy Bag (lower): 10:00 (minutes : seconds)

MG Super Curl Bar Curls [45/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 55/12, 57.5/10, 60/8

Workout Time: 0:29 (hours : minutes)

 

Rotation III, Week A; Day 2

Monday – 10/22/18

Jump Squats: [Regular: --/15, 65/11, Jump: 45/9, 65/7] (9, 7, 5, 3) 75/9, 80/7, 85/5, 90/3

Standing Barbell Calves: [125/9] (12, 10, 8) 145/12, 152/10, 160/8

Workout Time: 0:29

 

Rotation III, Week A; Day 3

Wednesday – 10/24/18

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 45/11, Speed: 55/9, 65/7] (4 x 8-9, 6-7, 4-5, 2-3) 70/9, 72/7, 75/5, 77/3

MG Reverse CB Preacher Curls: [45/9] (3 x 11-12, 9-10, 7-8) 55/12^, 57.5/10^, 60/8^

Workout Time: 0:34

 

Rotation III, Week A; Day 4

Thursday – 10/25/18

Speed Conv Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (4 x 8-9, 6-7, 4-5, 2-3) 135/9^, 142/7!, 150/5!, 157/3!

Adductors/ Abductors (alternate legs): [3s/11] (2 x 15-20, 10-15) 6s/15, 8s/10

Workout Time: 0:35


Week B

 

Bodyweight: 123.2 pounds.

______________________________

Bench Assistance

Sunday – 10/28/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bar: Dumbbell Bars, Heavy Duty Power Bar, Cambered Bar.

Dumbbell Decline Bench: [20s/15, 30s/9, 40s/7, 50s/5, add gear: 57s/3] (7, 5, 3) 62s/7, 65s/5, 67s/3

MG Standing Presses: [45/9, 55/7, 65/5, add gear: 72/3] (6, 4, 2) 80/6!, 75/4, 85/4^, 90/2^

WG Cambered Bar Rows: [35/9, 50/7, 65/5, 77/3] (7, 5, 3) 85/7^, 90/5^, 95/3^

Stretching: ~5 minutes

Workout time: 1:32

A very good workout.

Video

Music: Pandora – Christian Metalcore/ Secular Classic Hard Rock

______________________________

Squats

Monday – 10/29/18

Gear: Crain: power belt, Genesis wrist wraps, Genesis 2.0 meter knee wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Reverse Band (#4, average) Squats: [--/13, 65/11, add bands: 155/9, 190/7, add belt: 225/5, add sleeves: 255/3] (6, 4, 2) 285/6, 300/4, 315/2

Squats with Sleeves: [45/11, 135/9, 165/7, add belt: 195/3, add sleeves: 220/3] (6, 4, 2) 242/6, 255/4, 267/2

Stretching: ~5 minutes

Workout time: 1:49

Another very good workout.

Video

Music: Pandora – Secular Modern Hard Rock

______________________________

Benches

Wednesday – 10/31/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Feet Up Dead Stop Benches: [regular: 45/13, 65/9, feet up, dead stop: 85/7, 105/5, add gear: 122/3] (5-6, 3-4, 1-2) 137/5, 145/3, 152/1

3 Count Pause Close Grip Benches: [65/9, 3-count: 85/7, 100/5, add gear: 115/3] (5-6, 3-4, 1-2) 130/5, 137/3, 145/1

WG Curl Bar Rows: [45/9, 60/7, 75/5, add wrist wraps: 85/3] (6-7, 4-5, 2-3) *95/7, 100/7^, 105/5^, 110/3^

Stretching: ~5 minutes

Workout time: 1:39

This was my second Bench workout in a row that I wanted 6,4,2 on my two Bench exercises by only got 5,3,1. I’m not sure what the problem is, but I could use an extra day off, as I have not taken one yet this training plan.

I messed up loading the first set of Rows, so I had to do an extra set.

Video

Music: Pandora – Secular Modern heavy Metal

______________________________

Deadlifts

Thursday – 11/1/18

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/13, 45/11, 135/9, 190/7, add belt: 240/5, add sleeves: 295/3] (5-6, 3-4, 1-2) 325/6, 340/4, 357/2

Sumo Snatch Grip Deadlifts: [--/11, add sleeves: 135/9, 175/7, add belt: 215/5, 250/3] (5-6, 3-4, 1-2) 275/6^, 290/4^, 305/2^

Stretching: ~5 minutes

Workout time: 1:35

An excellent workout.

Video

Music: Pandora – Christian White Metal 1

 

 

Morning Workouts

Rotation III, Week B; Day 1

Sunday – 10/28/18

Heavy Bag (higher): 11:00 (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 47.5/12^, 50/10^, 52.5/8^

Workout Time: 0:32 (hours : minutes)

 

Rotation III, Week B; Day 2

Monday – 10/29/18

Speed Extra Low Reverse Band Squats: [Regular: --/15, 65/11, Speed: 95/9, Bands: 140/7] (4 x 8-9, 6-7, 4-5, 2-3) 155/9, 162/7, 170/5, 177/3

Bicycle Abs (amrap) 20, 15

Workout Time: 0:37

 

Rotation III, Week B; Day 3

Wednesday - 10/31/18

Speed [Feet Up Dead] Stop Benches: [Regular: 45/15, 65/11, Speed: 45/9, 55/7[ (4 x 8-9, 6-7, 4-5, 2-3) 65/9, 70/7, 75/5, 80/3

Rotator Cuff:  Lying, up and down: [3.5/11] (2 x 15-16, 13-14) 4.75/16^, 5.0/14^

Hand Gripper, holds (turns/secs): [2.5/9] (3 x 11-12, 9-10, 7-8) 4.5/12, 5.0/10, 5.5/8

Workout Time: 0:30

 

Rotation 1, Week B; Day 4

Thursday – 11/1/18

Jump Conv Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 60/7, (9, 7, 5, 3) 70/9^, 75/7^, 80/5^, 85/3^

Hyperextensions: [--/9] (12, 10, 8) 3.75/12, 5.0/10, 7.5.0/8

Workout Time: 0:28


Week C

Bodyweight: 122.0 pounds.

______________________________

Bench Assistance

Sunday – 11/4/18

OFF

This was the first time I took an off day this routine, which is to say, in ten weeks. My shoulders were feeling a bit beat up, but the rest of my body is fine. Therefore, I will skip my BA workout this week, then do Squats as usual tomorrow. I’ll then do my planned BA workout for this day next week. That will mean my weeks letter will be one off for my BA workouts from the rest of my workouts from here out.

______________________________

Squats

Monday – 11/5/18

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Mantra Raw (high bar, close stance) Squats: [--/15, 45/11, 125/9, 155/7, add belt: 190/5, add sleeves: 225/3] (6, 4, 2) 245/6!, 257/4!, 270/2!

Extra Low Squats: [--/15, 120/9, 150/7, add belt: 180/5, add sleeves: 210/3] (5-6, 3-4, 1-2) 235/6^, 247/3*, 265/1*

Stretching: ~5 minutes

Workout time: 2:00*

This workout was going well, until the second set of the second exercise. As I was ducking under the bar, I hit my head. I’ve done this before many times previously in my cramped home gym.  I didn’t mention it before, but about a month ago, after I did so, I had a headache for the next three days. I called my doctor’s office and talked to the nurse. She said I should come in to see the doctor. I got an appointment two days later. By then, the headache had cleared up, but I was feeling a bit dizzy. He checked me out, and all seemed okay, but he still sent me for a CT scan. That was also negative. Thank God I did not have a concussion. This time, I felt a bit dizzy, and that threw me off and is probably why I missed a rep on that and the next set.

It also did not help that Pandora was playing crappy music. The station I was listening to I had set up a while ago, and it had always played good workout music, Christian hard rock. But this time, it kept playing soft CCM. I kept “unliking” it, but it kept playing it. I finally changed to my other Christian hard rock station. Bu the distraction could be why I hit my head.

Video

You can hear me hitting my head as I duck under the bar for the third recorded set. I didn’t realize I hit it that hard until I heard the video.

Music: Pandora – Christian Modern Hard Rock 1,2

______________________________

Benches

Thursday – 11/8/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Wide Grip Benches: [45/13, 65/11, 80/9, 95/7, 110/5, add gear: 125/3] (5-6, 3-4, 1-2) 137/5, 145/3, 152/1

3-Count Pause RB Benches: [bands: 85/9, 3-Count: 105/7, 125/5, add gear: 145/3] (5-6, 3-4, 1-2) 160/6^, 167/4^, 175/2^

CG Curl Bar Rows: [50/9, add wrist wraps: 70/7, 85/5, 100/3] (6-7, 4-5, 2-3) 110/7!, 115/5!, 120/3!

Stretching: ~5 minutes

Workout time: 1:33

I did quite a bit of fall clearing on Tuesday, as it was a beautiful fall day, so I could open the windows and air the house out. But that left me quite wiped out and not feeling quite right they next day, so I delayed my workouts from Wednesday and Thursday to Thursday and Friday. I’m glad I did, as I felt much better come Thursday. But with skipping my BA workout on Sunday, that meant I went eight days without doing Bench work. As a result, I was anxious to see who this workout went.

As it turned out, once again, for my first Bench exercise, I once again only got 5,3,1 reps rather than my planned 6,4,2. But then the second Bench exercise and Rows went as planned, so I’m not sure what that means.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Deadlifts

Friday – 11/9/18

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Chain Deadlifts: [--/13, 135/9, add chains: 225/7, add belt: 260/5, add sleeves: 295/3] (6, 4, 2) 325/6, 342/4, 360/2

Conv Stiff Leg Deadlifts: [--/11, 135/9, *170/7, add belt: 190/5, add sleeves: 210/3] (7, 5, 3) 230/6, 242/4, 255/3

Stretching: ~5 minutes

Workout time: 1:46

Chain Deadlifts went well. I was going to do 7,5,3 on SLDLs. But I miss loaded on the second warmup set, adding ten pounds. But it felt good, so I went with it and increased the rest of my planned weights by five pounds. But then I reduced to 6,4,2 reps for my work sets so as not to push it on my tender right hamstring, though it has bene feeling fine.

Video

Music: Pandora – Christian White Metal 1

 

Morning Workouts

 

Rotation III, Week C; Day 1

Sunday – 11/4/18

OFF

 

Rotation III, Week C; Day 2

Monday – 11/5/18

Extra Low Speed Squats: [Regular: --/15, 65/11, Speed: 80/9, 95/7] (4 x 8-9, 6-7, 4-5, 2-3) 110/9, 115/7, 120/5, 125/3

Rocking Standing DB Calves: [42.5/9] (3 x 11-12, 9-10, 7-8) 52.5/12, 55/10, 57.5/8

Workout Time: 0:40

 

Rotation III, Week C; Day 3

Thursday – 11/8/18

Speed RB Benches: [Regular: 45/15, 65/11, Speed, bands: 85/9, 107/7] (4 x 8-9, 6-7, 4-5, 2-3) 117/9, 122/7, 127/5, 132/3

BB Reverse Curls: [45/9] 52.5/12^, 55/10^, 57.5/8^

Workout Time: 0:35

 

Rotation III, Week C; Day 4

Friday – 11/9/18

Speed Sumo One Chain 3” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (9, 7, 5, 3) 1 Chain: 175/9, 182/7, 190/5, 187/3

Dip Bar Twisting Leg Raises (legs together): [--/10] (15-20, 10-15) --/20, --/15

Workout Time: 0:33

I had been 35s rather than boards for the deficit. But with this workout, I was using enough weight for my work sets to sue 45 and boards.


Week D

Bodyweight: 122.8 pounds.

______________________________

Bench Assistance/ Week C

Sunday – 11/11/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bar: Cambered Bar, Dumbbell Bars.

Cambered Bar Decline Bench: [35/15, 55/11, 75/9, 90/7, 105/5, add gear: 120/3] (6, 4, 2) 135/6!, 142/4!, 150/2!

Dumbbell Standing Presses: [10s/9, 17.5s/7, 22.5s/5, add gear: *29s/3] (7, 5, 3) 32.5s/7!, 32.5s/5!, 35s/3!

MG Cambered Bar Rows: [35/9, 50/7, 65/5, 75/3] (7, 5, 3) 85/7^, 90/5^, 95/3^

Stretching: ~5 minutes

Workout time: 1:29

A very good workout. I even got done in a quick time.

Video

Music: Pandora – Christian Metalcore

______________________________

Squats

Monday – 11/12/18

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, Titan THP 2.0 meter wraps..

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/13, 65/11, 135/9, 175/7, add belt: 205/5, add sleeves: 235/3] (6, 4, 2) 260/5*, 275/3*, 290/1*

Squats with Wraps: [240*/--, 235/1.1*]

1-Count Pause Close Stance Squats: [125/9, 1-Count: 150/7, Belt: 175/5, Sleeves: 195/3] (6, 4, 2) 215/6, 225/4, 235/2

Stretching: ~5 minutes

Workout time: 2:02*

Squats with Sleeves did not go well, in that I had hope for 6,4,2 reps. If I had gotten that, all the sets would have tied 50s PRs. But as it was, I missed tying PRs by 7.5 pounds. But that is still not bad for this stage of my training plan.

But then I figured I’d give wraps one last try. But for something different, I pulled out my THP wraps that I have not used in ages. I wrapped not with problems, but on my first try, I misloaded, putting a ten instead of a give on one side. I noticed it as soon as took the weight off of the rack, so I had to unwrap, fix the misload, then re-wrap and try again. the first rep et went okay, except I did not go down quite low enough. On my second set, I tried to sink it a bit more, sat too far back, and dumped the weight onto the safeties. I haven’t done that in a quite a while, since I last used wraps. I took that as a sign to give up on the idea of wraps.

I was supposed to do Bench Squats next, but that are quite demanding, and I was getting tired, so I did the CS Squats instead, as they are not quite as hard. But looking at the video, I wasn’t pausing long enough on the second set, but I got it right on the third. With messing with the wraps, this workout took too long, and I was quite tired afterwards.

Video

Music: Pandora – Christian White Metal 2

______________________________

Benches

Wednesday – 11/14/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Dumbbells, Curl Bar.

Benches: [45/15, 65/9, 85/7, 105/5, add gear: 125/3] (5-6, 3-4, 1-2) 137*/6, 147/3*, 155/1*

Dumbbell Benches (alternate arms): [30s/9, 37s/7, 45s/5, add gear: 50s/3] (6-7, 4-5, 2-3) 55s/7, 57s/5, 60s/3

MG Curl Bar Rows: [45/9, 65/7, 85/5, 97/3] (6-7, 4-5, 2-3) 107/7^, 112/5^, 117/3^

Stretching: ~5 minutes

Workout time: 1:36

I misloaded on the first set of Benches, forgetting a 2.5 on one side. But that is probably why I got my planned six reps, as with my planned weights, I only got 3,1 on the next two sets. But DB Benches and Rows went as planned.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Deadlifts

Thursday – 11/15/18

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 135/9, 205/7, add belt: 255/5, add sleeves: 305/3] (5-6, 3-4, 1-2) 335/5*, 350*/3*, 370/1*

Conv 3” Deficit Reverse Band Deadlifts: [135/9, 205/7, add belt: 255/5, add sleeves: 305/3] (5-6, 3-4, 1-2) 335/5*, 352/3*, 370/1*

Stretching: ~5 minutes

Workout time: 1:46

Once again, I wanted 6,4,2 reps but only got 5,3,1 reps. The final singles for both exercises were really hard too. I will be making some changes in my training plan, but I’m not quite sure exactly what I will change just yet, and if it will be a minor or a major change. I will think about it over the weekend.

Also once again, I misloaded on the second set of Sumo Deadlifts, forgetting a 2.5 on one side. But this time, I noticed the imbalance but kept with it.

Video

Music: Pandora – Christian White Metal 2

 

 

Morning Workouts

Rotation III, Week C; Day 1

Sunday – 11/11/18

Heavy Bag: 11:00 (minutes : seconds)

CG Super Curl Bar Curls: add wrist wraps: [50/9] (3 x 11-12, 9-10, 7-8) 60/12^, 62.5/10^, 65/8^

Workout Time: 0:33 (hours : minutes)

 

Rotation III, Week D; Day 2

Monday – 11/12/18

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 105/7] (4 x 8-9, 6-7, 4-5, 2-3) 120/9, 125/7, 1360/5, 135/3

Decline Sit-ups: [11.25/9] (3 x 11-12, 9-10, 7-8) 18.75/12^, 20.0/10^, 21.25/8^

Workout Time: 0:38

 

Rotation III, Week D; Day 3

Wednesday – 11/14/18

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 75/7] (4 x 8-9, 6-7, 4-5, 2-3) 85/9, 90/7, 95/5, 100/3

Rotator Cuff: Shoulder Horn (alternate arms): [5.0/11] (2 x 15-16, 13-14) 7.0/16^, 7.25/14^

Hand Gripper (turns/reps): [4.5/9] (3 x 11-12, 9-10, 7-8) 6.5/12^, 7.0/10^, 7.5/8^

Workout Time: 0:34

 

Rotation III, Week D; Day 4

Thursday – 11/15/17

Speed Sumo Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 150/7] (4 x 8-9, 6-7, 4-5, 2-3) 160/9!, 167/7!, 175/7^!,  182/3!

Lying Leg Curls (one leg at a time): [3.0/9] (3 x 11-12, 9-10, 7-8) 4.5/12^, 4.75/10^, 5.0/8^

Workout Time: 0:32


Rotation IV

Week A

Bodyweight: 123.4 pounds
______________________________

Bench Assistance

Sunday – 11/18/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

3-Count Pause One-Chain Decline Bench: [45/15, 65/11, Chains, 3-Count: 85/9, 105/7, 115/5, add gear: 130/3] (3 x 6–3) 140/6, 145/5, 150/4

CG Standing Presses: [45/9, 55/7, 65/5, add gear: 72/3] (3 x 6–3) 70/6, 72/5, 75/4

WG Cambered Bar Rows: [35/9, 50/7, 65/5, 75/3] (3 x 6–3) 85/7, 87/5, 90/4

Stretching: ~5 minutes

Workout time: 1:33

A good workout.

Video

Music: Pandora – Secular Classic Hard Rock

_____________________________

Squats

Monday – 11/19/18

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Reverse Band (#4, average) Squats: [--/13, 65/11, add bands: 155/9, 195/7, add belt: 235/5, add sleeves: 270/3] (3 x 6–3) 295/6, 305/5, 315/4

3-Count Pause Squats: [--/13, 115/9, 3-Count: 145/7, add belt: 175/5, add sleeves: 195/3] (3 x 6–3) 215/6, 222/5, 230/4

Stretching: ~5 minutes

Workout time: 1:50

See my comments on my morning workout for comments on the style of RB Squats. But here, this was a tough workout. I slightly increased the total number of work reps, and that seemed to really wind me. I am not sure if this set x rep plan will work or not, as getting winded is not the goal of a powerlifting workout. Also, doing the RB Squats first then the Pause Squats made things more difficult, as the former really tired me out, and I had to warmup again for the latter due to more bottom end stress. I will reverse the order next time.

Video

Music: Pandora – Secular Modern Hard Rock

_____________________________

Benches

Wednesday – 11/21/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bar.

Cambered Bar Benches: [35/13, 55/11, 70/9, 85/7, 100/5, add gear: 115/3] (3 x 6–3) 130/5*, 125/6, 132/2

Rack Benches: [95/9, 110/7, 125/5, add gear: 1367/3] (3 x 6–3) 150/6, 155/4*, 160/3*

Medium Grip Curl Bar Rows: [45/9, 65/7, 85/5, 97/3] (6–3) 107/6, 110/5, 112/4

Stretching: ~5 minutes

Workout time: 1:45

Cambered Bar and Rack Benches did not go well, so I will be making some more changes to my Training Plan.

Video

Music: Pandora – Secular Modern Hard Rock

______________________________

Deadlifts

Friday – 11/23/18

Gear: Crain power belt; Ace: knee sleeves; APT: wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit Deadlifts: [--/13, 45/11, 135/9, 180/7, 225/5, add gear: 255/3] (5, 3, 1) 285/5, 300/3, 315/1

Conv Snatch Grip Deadlifts: [135/9, 170/7, 205/5, add gear: 240/3] (5, 3, 1) 270/5, 285/3, 300/1

Stretching: ~5 minutes

Workout time: 1:37

I moved this workout back a day, so I could eat Thanksgiving dinner with my family, and it went okay.

Video

Music: Pandora – Christian Metalcore

 

 

Morning Workouts

Rotation IV, Week A; Day 1

Sunday – 11/18/18

Heavy Bag (lower): 11:360 (minutes : seconds)

Wrist Roller (0verhand): [1.25/5] (7, 5, 3) 2.0/7, 2.25/5, 2.5/3

Workout Time: 0:27 (hours : minutes)

 

Rotation IV, Week A; Day 2

Monday – 11/19/18

Speed Reverse Band Squats: [Regular: --/15, 65/11, Speed: 95/9, Bands: 140/7] (4 x 10, 8, 6, 4) 165/10, 172/8, 180/6, 187/3

Decline Sit-ups: [12.5/9] (3 x 11-12, 9-10, 7-8) 20/12^, 21.5/10^, 22.5/8^

Workout Time: 0:45*

This workout got messed up, as I had to change bands. I started with my #3, purple, light bands, but they were too long to stay on the bar, so I switched to my #4, average, yellow bands. But I had no idea how much weight to use, so I just added ten pounds, and that seemed about right.

I had been using the #4 bands, but that was for extra low RB squats, and with thinking of using wraps again, I thought regular depth squats would be more appropriate, but I feared #4 bands would add to much weight, but I guess I have not choose but to use them.

 

Rotation IV, Week A; Day 3

Wednesday – 11/21/18

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 45/11, Speed: 55/9, 65/7] (4 x 10, 8, 6, 4) 70/9!, 72/8!, 75/5!, 77/3!

MG Reverse CB Curls: [45/9] (3 x 11-12, 9-10, 7-8) 57.5/12!, 60/10!, 60/skip

Workout Time: 0:32

This workout got a bit messed up. First, I forgot I wanted to do one more rep on the speed work, so I did what I did last time, except for on set, where I accidently did an extra rep. Then I changed my second exercise from a rotator cuff exercise to reverse curls, forgetting I just worked forarms on Sunday, and I could feel my forearms getting overtrained, so I skip the last set.

 

Rotation IV, Week A; Day 4

Thanksgiving – 11/22/18

Jump Sumo Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7] (10, 8, 6, 4) 60/10, 65/8, 70/6, 75/4

Twist Dip Bar Leg Raises (legs together) [--/10] (10, 10) 2s/10^, 2s/10^

Workout Time: 0:26

I did my morning workout as normal on Thanksgiving, but I will move my afternoon workout to Friday, so that I can eat Thanksgiving dinner with my family.



These workout logs are continued at: 2018-2019 Two by Two Powerlifting Training Plan: Weeks 1-6 of 12.


2018-19 Tetra #1 Powerlifting Training Plan; Rotations III and IV of VI. Copyright 2018 by Gary F. Zeolla.

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