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2019-20 Tetra-Trinity #1 Powerlifting Training Plan

Rotations I and II of VI

Stage One of Three

by Gary F. Zeolla


These workout logs are continued from: 2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage Two.


Stats:
Age: 58.
Height: 5
0.
Bodyweight: See each week.

Next Contest: God-willing, in spring 2020. Exact contest TBD.

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).
SMC = Shoes, Music, Chalk (a reminder to me on my workout charts to tighten the straps on my shoes, chalk my hands, and to change to or turn up my workout music).
1-C =
One-Count Pause. A a reminder to me to use a one-count pause on Bench exercises.

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

For additional abbreviations and the background to this Training Plan, see Three-Stage Tetra-Trinity Powerlifting Training Strategy: Overview, Outline, and Summaries.


2019-20 Tetra-Trinity Training Plan Overview, Outline, and Summaries

      Having competed in the RPS 5th Set Black – 2019 powerlifting contest, it is now time to begin a new training plan in preparation for my next contest. My last training plan went well, so I will be mostly sticking with, with some slight modifications. For details, see Three-Stage Tetra-Trinity Powerlifting Training Strategy: Overview, Outline, and Summaries.

 


Rotation I

 

Week A

Bodyweight: 119.0 pounds.

Despite weighing more on the day of a contest than ever before for my recent contest, this is 0.6 pounds less than I weighed for my first workout post-contest after my last two contests. Not sure what that means, but I probably will still move up to 123s, as I am sure my bodyweight will rise quickly as I get back into training. However, the records and ranking lists are not yet updated for me for 1114s. It will only be when all that has happened that I will say for sure that I will be moving up, as only then will I be sure I have accomplished all of my goals for 114s.

Update: My records were updated on the records section of the RPS’s website. You need to impute Male/ 114/ Amateur/ Master 55-59 / Raw Modern and Male/ 114/ Amateur/ Open/ Raw Modern. Interestingly, they put my total as 892, so they did include my fourth attempt Squat in the total. But then checking the RPS rulebook, it states, “No fourth attempts for records may be included in the total within the competition. They qualify for records only whether a squat, bench, dead lift or total.”

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Bench Assistance

Sunday – 10/6/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.

 

Morning:

3 Count Pause Decline Bench: [45/15, 65/9, 3-C: 85/7, <C: 100/5, Add gear: 115/3] (7, 5, 3) 130/7, 137/5, 145/3, 1 x 25, raw: 2-C: 75/25

Hand Gripper: Reps: [4.0/9] (12, 10, 8) 6.0/12, 6.5/10, 7.0/8

Workout Time: 0:45

Video 1

 

Afternoon:

Close Grip Incline Bench: [10s/15, 45/9, 65/7, SMC: 80/5, Gear: 95/3] (7, 5, 3) 105/7, 110/5, 115/3

Speed Work: (9, 7, 5, 3) 60/9, 62.5/7, 65/5, 67.5/3

MG Cambered Bar Rows: [35/9, 55/7, 70/5] (8, 6, 4) wrist wraps: 75/8, 77/6, 82/4

Close Grip SCB Curls: [wrist wraps: 45/9] (12, 10, 8) 57.5/10*, 57.5/10, 60/8

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:09

The abbreviation “SMC” stands for Shoes, Music, Chalk. This is a reminder to me on my workout charts to tighten the straps on my shoes, chalk my hands, and to change to or turn up my workout music. There are no straps on the sneakers I wear for Delicious, so there is no “S” there.

IOW, this is when I start to get psyched up and to really focus on my workout. Prior to this, I am listening to softer CCM, usually via KLove, or talk radio, or a Pirates or Steelers game and am just going through the motions. I hadn’t been including this abbreviation here, but I figured I might as well do so. I also did not do so on my charts for my recent contest, and I kind of forgot to start to focus when I needed to on Squats and got a bit behind in getting in “the zone” prior to moving from the warmup room to the contest area.

On the Inclines, I went a bit too heavy and so I worked a bit too hard for my first workout post-contest than I wanted. That is probably because I did not account for difficulty of the 1-count pause. I need to remember to adjust my weights for it for my other Bench exercises.

I wasn’t sure if I should pause on the speed work or not. I didn’t, and the weights were just right. That shows it was indeed the pause on Inclines that made them too hard, as I base my speed work weights on the weight for the final set of the regular exercise. But I think I should pause the speed work. I will try that next time.

I also started a bit too heavy on the rows and curls, so I had to adjust the weight as I went. All of that could be due to my weight being down more than I expected.

Video 2

______________________________

Squats

Monday – 10/7/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Dead Stop Squats: [--/15, 65/15*, DS: 115/9*, 145/5, SMC: 175/4, Gear: 205/3] (7, 5, 3) 225/2!, 205/5^, 195/7^, 1 x 25, raw: 107.5/15*

Workout Time: 1:03*

I hadn’t done the DS Squats in four and half years and had no idea how much weight to use. I also studiedly did not bother to look up my logs to see how much I used the last time I did them. Consequently, I just guessed at the weights and guessed way too heavy. Later, when I found my old logs, I found out what I started with here, the 225/2 was a 50s PR and the other two sets about tied 50s PR! Then on my backoff set, I just died after 15 reps, so I didn’t get close top my planned 25 reps.

It didn’t help that before this workout even started, I was feeling terrible due to side effects from a new drug, one that I am tried due to the constant loss of sleep due to my neighbors’ stupid barking dogs. One of those side effects was I felt very stiff and was having problems getting down, hence the extra reps on my warmup sets.

Video 1

With all of the problems, I forgot about taking videos and only recorded my final 7-rep set.

 

Afternoon:

Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC: 210/4, Gear: 245/3] (7, 5, 3) 265/1*, 235/1*, 7, 247/5, 260/3

Speed Work: [9, 7, 5, 3) 135/9, 140/7, 145/5, 150/3

Decline Sit-ups: [--/9, 7.5/7] (12, 10, 8) 12.5/12, 13.75/10, 15/8

Stretching: ~5 minutes

Workout Time: 1:31

Total Workout Time: 2:34*

Once again, a very rough workout. I will still stiff, and my legs were sore from overdoing it in my morning workout. I also initially wrote down my weights too heavy. I was trying to not backoff as much as I usually do after a contest, but after today’s and yesterday’s too difficult workouts to start a new training plan, it is obvious I do need to use my normal backoff weights of about a 10% drop in weights. I will need to redo my charts to reflect that, as I originally wrote them up with just a 5% drop.

But even that much of a difference was not enough here, as I had to drop the weights significantly beyond that. Ad even at that, I almost gave up on this workout due to the stiffness, hence the single with 235 before resetting and doing my planned seven reps. But the next two sets, my speed work, and abs went okay, once I dropped the weights as prescribed. But it was difficult going all the way back on the Decline Sit-ups due to the stiffness.

Video 2

Once again, I only recorded the final set of my main exercise, but then the final two sets of Speed Work.

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Benches

Wednesday – 10/9/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

Cambered Bar Benches (not dead stop): [35/15, 55/9, 1-C: 70/7, 85/5, SMC: 100/4, add gear: 112/3] (7, 5, 3) no 1-C: 125/7, 130/1+4, 135/3, 1 x 25, raw: 67.5/25

RC: Lying on side: [4.0/11] (18, 16) 5.75/16+2, 6.0/16

Workout Time: 0:51

On the second work set of Cam Bar Benches, the bar felt unbalanced, so I stopped to check if I had misloaded. I had not, so I continued the set from there. All three sets were harder than excepted, even though I dropped the weights as explained above and more as I went along. Also, I did not use a 1-Count Pause, as it did not feel good on my warmups.

Then on the first set of RC, I forgot I wanted to do 18 reps rather than the 16 I had been doing. I remembered just as I finished the second side, so I quickly did two more reps on each side.  They also felt harder than excepted.

Video 1

 

Afternoon:

Reverse Band Benches (#2, monster-minis): [45/15, 65/9, Bands: 1-C: 95/7, 110/5, SMC: 125/4, Gear: 135/3] (7, 5, 3) 150/7, 157/5, 165/3

Speed Work: (9, 7, 5, 3) 85/9, 90/7, 95/5, 100/3

Close Grip Curl Bar Rows: [50/9, Wrist Wraps: 70/7, 85/5] (8, 6, 4) 95/8, 100/6, 105/4

BB Reverse Curls: [45/9] (12, 10, 8) 47/12, 50/10, 52/8

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:19

This time, I finally got all of my weights right, and this was the best I felt for a workout since my contest. I used the one-count pause on the RB benches, as indicated by the “1-C” abbreviation. But on the Speed Work, after some experimentation, it felt best to use just a momentary pause, as I had previously done for regular Bench work.

Video 2

______________________________

Deadlifts

Thursday – 10/10/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Sumo 2-1/4” Deficit Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 247/3] (7, 5, 3) 270/7, 285/5, 300/3, 1 x 25, raw: 150/25

Workout Time: 0:51

A good workout. The 25-rep set really wiped me out.

Video 1

 

Afternoon:

Sumo Two Chain Deadlifts: [--/15, 135/9, 2 Chains: 225/7, SMC: 260/5, Gear: 290/3] (7, 5, 3) 320/7, 337/5, 355/3

One Chain Speed Work: (9, 7, 5, 3) 175/9, 185/7, 195/5, 205/3

Hyperextensions: [--/9, 5.0/7] (12, 10, 8) 10/12, 11.25/10, 12.5/8

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:13

After a rough start to my first week of training post-contest, both of these workouts went well.

Video 2


Week B

 

Bodyweight: 121.4 pounds

I already regained almost 2-1/2 pounds. I figured I would regain a good bit as soon as I got back to my normal workout and eating schedule.

______________________________

Bench Assistance

Sunday – 10/13/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.

 

Morning:

MG Standing Presses: [10s/15, 45/9, 50/7, SMC: 55/5, Gear: 60/3] (7, 5, 3) 65/7, 70/5, 75/3, 1 x 25?, raw: 45/20

Hand Grippers (holds): [Turns/secs, 3.5/9] (12, 10, 8) 5.0/12, 5.5/10, 6.0/8

Workout Time: 0:41

45 pounds is of course the least I can use for Barbell Presses, so that is what I used for my raw set. That was 7.5 pounds that I should have used, so I was surprised I got 20 reps.

Video 1

 

Afternoon:

Cambered Bar Decline Bench: [35/15, 55/9, 1-C: 75/7, MC – 90/5, Add gear: 105/3] (7, 5, 3) 115/7, 122.5/7, 130/5, 135/3

Speed Work: (9, 7, 5, 3) 70/9, 72.5/7, 75/5, 77.5/3

WG Cambered Bar Rows: [35/9, 47/7, 57/5] (8, 6, 4) 65/8, 70/6, 75/4

MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) Wrist Wraps: 42.5/12, 45/10, 47.5/8

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:07

Note: The “1-C” is a reminder to me to use a one-count pause. That said; after dripping my weights for all of exercises after my problems last week, the weights ended up being too light for Cam Bar Benches here. Hence, the extra set. That might be the case for a few more exercises. But I would rather start too light and need to do an extra set than to start too heavy and miss reps. Also, the weights were just right for the next two exercises.

Video 2

______________________________

Squats

Monday – 10/14/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Two-Count Pause Squats: [--/15, 65/9, 135/7, 2-Count, SMC: 165/5, Gear: 195/3] (7, 5, 3) 215/7, 225/5, 235/3, 1 x 25, raw: 1-C: 117/20*

Workout Time: 0:52

I was going to use a three-count pause, but it felt like just too much, so I stuck with the two-count I used last time. With that change, the workout went well, except I still did not get the number of reps I wanted on the backoff set.

Video 1

 

Afternoon:

Extra Low Manta Ray (Close Stance) Squats: [--/15, 45/9, 115/7, 140/5, SMC: 165/4, Gear: 185/3] (7, 5, 3) 205/7, 215/5, 225/3

Speed Work: (9, 7, 5, 3) 115/9, 120/7, 125/5, 130/3

Standing Barbell Calves: [--/11, 115/9] (12, 10, 8) 127/12, 135/10, 142/8

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:17

This workout went well and as planned, except I only recorded the final set of Squats.

Video 2

______________________________

Benches

Wednesday – 10/16/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

 

Morning:

3 Count Pause CG Benches: [45/15, 65/9, 3-C: 80/7, SMC: 95/5, Add gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3, 1 x 25, raw: 1-C: 67.5/25

RC: Lying, up: [3.5/11] (18, 16) 4.5/18, 4.75/16

Workout Time: 0:44

A good workout.

Video 1

I only recorded the final set of CG Benches, and that was it.

 

Afternoon:

Wide Grip Benches: [45/15, 65/9, 1-C: 85/7, SMC: 100/5, Add gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3

Speed Work: (9, 7, 5, 3) 67.5/9, 70/7, 72.5/5, 75/3

Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (8, 6, 4) 95/8, 100/6, 105/4

MG CB Reverse Curls: [40/9] (12, 10, 8) 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:06

Also a good workout.

Video 2

I only recorded the final set of WG Benches, but the rest of the workout as usual.

______________________________

Deadlifts

Thursday – 10/17/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 195/5, SMC: 235/4, Gear: 270/3] (7, 5, 3) 300/7, 315/5, 330/3, 1 x 25, raw: 165/25

Workout Time: 0:53

A good workout.

Video 1

 

Afternoon:

” (1 board) Deficit Conv Deadlifts: [--/15, 135/9, 185/7,230/5, Gear: 270/3] (7, 5, 3) 300/5*, 285/7, 315/3

Speed Work: (9, 7, 5, 3) 157/9, 165/7, 172/5, 180/3

Lying Leg Curls (one leg at a time): [2.5/9] (12, 10, 8) 4.0/10, 4.25/8, 4.5/6

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:10

I started too heavy on Conv Deadlifts. That could have been for two reasons. First, with having done two sumo lifts in my last workout, it had been a month since I did any conv work. Next time, I will know to put my one workout with two sumo lifts and start with one of my three workouts in which I do one sumo lift and one conv lift.

Second, it could because the one board deficit made much more of a difference than I thought it would. I will find out next week when do them again with a sumo stance.

Video 2


Week C

Forthcoming.

 


Week D

Forthcoming.

 


 

Rotation II

 

Week A

Forthcoming.

 


Week B

Forthcoming.

 


Week C

Forthcoming.

 


Week D

Forthcoming.

 


These workout logs are continued at: 2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations III and IV of VI.


2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations I and II of VI. Copyright 2019 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2018 - Present

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