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2019-20 Tetra-Trinity #1 Powerlifting Training Plan

Peaking Week

by Gary F. Zeolla


These workout logs are continued from 2019-20 Tetra #1 Powerlifting Training Plan; Rotations V and VI of VII.


Stats:
Age: 58.
Height: 5'1".
Bodyweight: See each week.

Next Contest was supposed to be Valhalla APF/WPC Meet, Saturday, April 4th 2020. It was canceled, but I still finished my training plan as if it was still on.

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).



Peaking Week

Bodyweight: 123.0 pounds. With my weight here, I could have made weight for 123s without doing anything. But I wasn’t sure if I was going to cut weight to 114s for the contest or not. This would be the limit of how much I could weigh and make 114s. I would have waited until after my final hard workout and start cutting on Saturday. That would have given me a week to lose the weight. But now, without cutting down, 114s probably won’t be possible again, as I am sure my weight will go up some from here, and by the time I am able to enter a contest, I will be too far from 114s to make it.


Sunday – 3/22/20

Bench Assistance (Week C, Rotation VI) – Peaking

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Cambered Bar, Heavy Duty Power Bar, Curl Bar.

 

Morning:

3-Count Pause RB Cambered Bar Decline Benches: [35/15, 60/9, Bands: 95/7, 3-C: 115/5, MC: 135/4, Add gear: 155/3, 170/1] (4, 3, 2, 1) 185/4, 190/3, 195/2, 200/1

Workout Time: 1:02*

Video 1

 

Afternoon:

Wide Grip Incline Bench: [10s/15, 45/9, 60/7, 75/5, SMC: 90/4, Gear: 105/3, 115/1] (4, 3, 2, 1) 125/4, 127/3, 130/2, 135/1

Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5, 105/3] (5, 4, 3, 2) 115/5!, 117/4!, 120/3!, 122/2!

Wrist Roller: Skipped

Stretching: ~5 minutes

Workout Time: 1:29

Total Workout Time: 2:31*

This was the first time I did my BA exercises in a “peaking” fashion, but it felt good. I just made no sense to use higher reps here after using lower reps in my last workout next week, then again the rest of this week. In any case, both workouts went great, exactly according to plan.

Video 2

______________________________

 Squats/ Deadlifts – 8

Monday – 3/23/20

Squats with Sleeves – Peaking

Sumo Deadlifts – Peaking

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

Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.

Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.

 

Morning:

Squats with Sleeves: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3, 255/1] (4, 3, 2, 1) 280/4!, 287.5/3!, 295/2!, 302.5/1!

Workout Time: 1:01* 

An excellent workout! I was very happy with how it went, with 50s PRs across the board. I might have been able to bump the weights up a bit, by 2-1/2 pounds, but I didn’t want to push it too much with Sumo Deadlift to do later.

That said; if my contest was still on, and if I were to compete with sleeves, my attempt would have been: 280, 295, 310. If I got all three attempts, it would have been a ten-pound contest 50s PR for Squats with Sleeves. I am both happy and upset about that. Happy my training has gone so well, but upset that the contest is not happening.

Video

 

Afternoon:

Sumo Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 285/3, 335/1] (4, 3, 2, 1) 365/4^, 375/3!, 385/2^, 395/1^

Standing BB Calves: [45/11, 135/7] (10, 8, 6) 160/10!, 167/8!, 175/6!

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:25

 An absolutely excellent workout! I was a bit concerned about this workout, as I had felt I might need another “regular” workout before my peaking workout to hit my goals. But as it turned out, I didn’t. I only tied my 50s PRs, but that still would have set me up nicely for my contest. My attempts would have been: 365, 385, 405. If I got all three attempts, that would have been a four-pound contest 50s PR for Sumo Deadlifts.

Video

______________________________

Wednesday – 3/25/20

Benches – Peaking

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Equipment: Heavy Duty Power Bar, Cambered Bar.

 

Morning:

Benches: [45/15, 65/9, Pa: 80/7, 95/5, SMC:110/5, Gear: 125/3, 140/1] (4, 3, 2, 1) 150/4, 155/3, 160/2^, 165/1^

Workout Time: 0:46

Another excellent workout. Benches went perfectly according to plan. I’m still not happy about my progress overall, but I did manage to get my Bench back to where it was before my last contest. If my contest was still on, I would have repeated my attempts from last time, but with hopes this time I didn’t miss my third attempt. Those attempts would have been 150, 160, 170.

Video 1

 

Afternoon:

Cambered Bar Benches: [35/15, 50/9, 65/7, Pa: 80/5, SMC: 95/4, Add gear: 110/3, 125/1] (4, 3, 2, 1) 137/4, 142/3, 147/2, 152/1

MG Cambered Bar Rows: [35/9, 50/7, 65/5, Wrist Wraps: 75/3] (5, 4, 3, 2) 85/5, 87/4, 90/3, 92/2

Close Grip SCB Curls: skipped

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:10

Another excellent workout.

Video 2

______________________________

Thursday – 3/26/20

Squats/ Deadlifts – 1

Squats with Wraps – Peaking

Conv Deadlifts – Peaking

Gear: Crain power belt; Genesis wrist wraps; Genesis 3.0-meter Genesis knee wraps, APT heavy knee sleeves, 3.0-meter Black Mamba knee wraps, wrist bands; Ace knee sleeves.

Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.

Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar.

 

Morning:

Squats with Wraps: [--/15, 65/9, 135/7, 165/5, SMC:195/4, Sleeves: 225/3, 255/1] Wraps, both 3.0 meters: (4, 3, 2, 1) Crains: 305/1*, APT: 305/1*, Crains: 312.5/1, APT: 320/1, 327.5/miss

Workout Time: 1:25*

My struggles with using wraps continue. I went back and forth between two different brands of wraps, but still could not do more than one rep. For this workout, I wanted to do 4 x 4, 3, 2, 1, as I have been doing for the rest of my peaking workouts. I ended up doing four singles, plus a missed lift. That missed lift was my last set with 327.5. If I had gotten it, it would have been a 50s gym PR. That would have set me up nicely for my contest.

But as it was, I am not sure what I would have done if my contest was still on. I think I would have just played it as if I got the lift. In that case, my attempts would have been 305, 320, 335. For those who have been following my posts, that is 25 pounds more on each attempt than if I were to use sleeves. That of course is why I want to use wraps rather than sleeves at a contest, even though sleeves would be much easier.

The reason I would feel safe playing it as if I got that lift is I should have gotten it. I was even thinking that as I came up out of the hole. “I got this.” But, as you can see in the video, the reason I missed it was because the plates on my left side hit the plate on my power rack.

To explain, you can see me pushing in the plate on my right before the first recorded set. I leave one set of 45s on the rack to help hold it down. It is bolted down, by only by one bolt on each side and a couple in the back. There are none in the front. Usually, if I push the 45s all the way in, the weight on the bar misses the weight on the rack. But I missed have stepped to the right some, and that caused the plates to hit on the left. I guess I need to remove those plates and just hope the rack doesn’t move.

Video

 

Afternoon:

Conv Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 275/3, 315/1] (4, 3, 2, 1) 347/4, 357/3, 367/2, 377/1

Decline Sit-ups: skipped

Stretching: ~5 minutes

Workout Time: 1:11

Total Workout Time: 2:36*

Another excellent workout. If I were to compete with a Conv stance, my attempts would have been: 345, 365, 385. Again, for those who have been following my posts, that is 20 pounds less than my attempts with a Sumo stance. That of course means I would have used a Sumo stance at the contest. I’ll post a summary of all of this shortly.

Video


These workout logs are continued at: 2020 Tetra-Trinity #2 Powerlifting Training Plan: Rotations I and II of VI.


2019-20 Tetra-Trinity #1 Powerlifting Training Plan: Rotation VII and Peaking Week. Copyright 2020 by Gary F. Zeolla.

Powerlifting and Strength Training
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