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2019-20 Tetra-Trinity #1 Powerlifting Training Plan

Rotations III and IV of VII

by Gary F. Zeolla


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


Stats:
Age: 58
Height: 5'1".
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).

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


Rotation III

I was very excited to start Stage Two of my Training Strategy. It means I will be dropping form doing “higher” reps to “medium” reps. For my major lifts, that means dripping from doing 7, 5, 3 reps to doing 6, 4, 2 reps. I am glad for that, as I was getting tired of doing seven-rep sets. I will also now find out if doing that many reps was worthwhile or not.

However, due to my off day, I will not start Stage Two for my BA day until next week, so this drop I reps won’t begin until Squats this week.

 

Week A

 

Bodyweight: 121.8 pounds.

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Bench Assistance (Rotation II, Week D).

Sunday – 12/1/19

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:

Close Grip Standing Press: [10s/15, 45/9, 52/7, SMC: 60/5, Add gear: 65/3] (7, 5, 3) 70/7, 75/5, 80/3, 1 x 25?, raw: 45/20*

Plate Holds (Wgt./secs) [2-2.5s/9] (12, 10, 8) 2-5s/12, 2-5s + 1-2.5/10, 2-5s + 2-2.5s/8

Workout Time: 0:43

I knew I wouldn’t get 25 reps on my backoff set, as I had to use five pounds more than my plan would call for due to the weight of the bar being such.

Video 1

 

Afternoon:

WG Cam Bar Decline Bench: [35/13, 55/9, 1-C: 75/7, 95/5, add gear: 105/3] (7, 5, 3) 115/7, 120/5, 125/3, 1 x 25, raw: 65/25

CG Cambered Bar Rows: [35/9, 47/7, wrist wraps: 57/5] (8, 6, 4) 65/8, 70/8*, 75/6, 80/4

Dumbbell Curls: [10s/9, Wrist Wraps] (12, 10, 8) 21.5s/12, 22.5s/10, 24s/8

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:09

I messed up my log and wrote down to do a 25-rep set rather than the Speed Work I should have done. Oh well. But otherwise a good workout day. I started too light on Rows, so I did an extra set.

Video 2

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Squats

Monday – 12/2/19

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, 65/11, DS: 115/7, 140/5, SMC: 165/4, Gear: 185/3] (6, 4, 2) 205/7*!, 220/4!, 232/4*!, 245/2!, 1 x 23, raw: 115/20*

Workout Time: 1:04*

After having major problems on this exercise the first time I did it, this time I finally got the hang of it and was able to up my planned reps or weights, giving me PRs across the board. Only my backoff set did not go well. But that has been the case for almost every Squat exercise. Next plan, I will plan on doing somewhat lower reps for that backoff set, as 23-25 reps is just too much, especially on Squat exercises.

Video 1

 

Afternoon:

Two Chain Squats: [--/15, 65/9, Chains: 135/7, 170/5, SMC: 205/4, Gear: 235/3] (6, 4, 2) 260/6, 275/4, 290/2

Speed Work: (8, 6, 4, 2) 145/9*, 152/6, 160/4, 167/2

Decline Sit-ups: [--/9, 7.5/7] (11, 9, 7) 13.75/11, 15/9, 16.257/

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:23

Chains Squats also felt much better than when I first did them this training plan. And it felt good to finally do an exercise for my planned medium reps of 6, 4, 2.

Video 2

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Benches

Wednesday – 12/4/19

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, 70/7, 1-C: 85/5, SMC: 100/4, add gear: 115/3] (6, 4, 2) 130/5*, 132/4, 137/3, 1 x 23, raw: 70/23

RC: Lying on side: [4.5/11] (16, 14) 6.5/16!, 6.75/14!

Workout Time: 0:49

I did not feel good for this workout, and it did not go well.

Video 1

 

Afternoon:

Reverse Band Benches (#2, monster-minis): [45/15, 65/9, Bands: 1-C: 95/7, 115/5, SMC: 135/4, Gear: 152/3] (6, 4, 2) 167/7, 175/5, 182/3

Speed Work: (8, 6, 4, 2) 92/8, 97/6, 102/5*, 107/3*

Close Grip Curl Bar Rows: [50/9, Wrist Wraps: 75/7, 95/5] (7, 5, 3) 105/7^, 110/5^, 115/5*!, 120/3!

BB Reverse Curls: [45/9] (11, 9, 7) 52/12^, 57/10^, 60/8^

Stretching: ~5 minutes

Workout Time: 1:36

Total Workout Time: 2:19

After an early afternoon nap, I felt better for this workout, and it went better.

Video 2

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Deadlifts

Thursday – 12/5/19

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, 185/5, SMC: 230/4, Gear: 270/3] (6, 4, 2) 300/6, 315/4, 330/2, 1 x 23, raw: 165/20*

Workout Time: 0:52

Video 1

 

Afternoon:

Sumo Two Chain Deadlifts: [--/15, 135/9, 2 Chains: 225/7, SMC: 270/5, Gear: 315/3] (6, 4, 2) 350/6, 370/4, 390/2!

One Chain Speed Work: (8, 6, 4, 2) 190/8, 200/6, 210/4, 220/2

Hyperextensions: [--/9, 5.0/7] (11, 9, 7) 12.5/11, 15.0/9, 17.5/7^

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:17

I felt much better for this day’s workouts, and they went well. It should also be noted that I used chains and bands for all three lifts this week, and the workouts were not overly long or tiring. It helped that I made a slight change for Chain Deadlifts. I did not stretch the chains out away from the bar as much as I usually do. That saved a bit of energy. Consequently, I spoke too soon about not being able to use chains or bands anymore.

Video 2


Week B

Bodyweight: 122.0 pounds

______________________________

Bench Assistance (Rotation III, Week A)

Sunday – 12/8/19

Gear: Crain power belt. APT Blue Mamba wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

3 Count Pause Decline Bench: [45/15, 65/9, 3-C: 85/7, MC: 105/5, Add gear: 125/3] (6, 4, 2) 140/6, 147/4, 155/2, 1 x 23, raw: 1-C: 80/23

Hand Grippers (reps): [5.0/9] (10, 8, 6*) 7.0/10^, 7.5/8^, 8.0/6^

Workout Time: 0:42

Declines were a bit harder than I had hoped, but I got my planned reps. I messed up on the reps on the Grippers. They should have been one rep higher on each set. But wrote my chart before I made that change.

Video 1

I am trying using a new device for these recording. I am not sure if I like it or if I will go back to what I was using. I am also wearing “new” wrist warps. I actually got these from APT about a decade ago, but never wore them. They’re the same as the black ones I have been wearing, only blue. But that blue color is why I hadn’t worn them before, as I prefer the black. They do look nice, but they clash with most of the rest of dress and gear.

 

Afternoon:

Close Grip Incline Bench: [10s/15, 45/9, 1-C: 65/7, SMC: 85/5, Gear: 100/3] (6, 4, 2) 110/6, 115/4, 120/2

Speed Work: (8, 6, 4, 2) 62.5/8, 65/6, 67.5/4, 70/2

MG Cambered Bar Rows: [35/9, 55/7, Wrist Wraps: 70/5] (7, 5, 3) 80/6.5*, 85/4.5*, 90/3.5*

CG Super Curl Bar Curls: [Wrist Wraps: 50/9] (11, 9, 7) 60/11, 62.5/9, 65/7

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:10

This workout did not go well at all. Inclines were very hard, even I only increased by 2.5 pounds while dropping a rep on each set. That could be because it had bene five weeks since I did this specific exercise. Or it could be because I only I am doing inclines twice (and presses twice) in each rotation. The latter is more likely given it had also beem five weeks since I did the specific Declines in the morning, and they went okay. But then, the opposite was true for Rows, as they did not go well, even though I am doing a form of them each week. Curls went okay though, if that matters.

Video 2

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Squats

Monday – 12/9/19

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, 65/11, 135/9, 2-C: 160/5, SMC: 185/4, Gear: 210/3] (6, 4, 2) 230/6^, 242/4^, 255/2^, 1 x 23, raw: 1-C:125/20*

Workout Time: 0:58

This workout went well.

Video 1

I don’t think I am going to like using this new device for recording workouts, unless I can tweak the settings to get a wider view.

 

Afternoon:

Extra Low Manta Ray (Close Stance) Squats: [--/15, 45/9, 125/7, 155/5, SMC: 180/4, Gear: 205/3] (6, 4, 2) 225/6, 237/4, 250/2

Speed Work: (8, 6, 4, 2) 125/8, 130/6, 135/4, 140/2

Standing Barbell Calves: [--/11, 135/9] (11, 9, 7) 145/11, 152/9, 160/7

Stretching: ~5 minutes

Workout Time: 1:32

Total Workout Time: 2:30

This workout went well also went well, though I took a bit longer than I would have liked, and I was a bit more tired than I would like afterwards. There are a couple of changes I could make to correct those problems, but I am trying not to make any changes to my Training Plan like I always do. For once, I want to follow a plan the way I initially laid it out. That way, I can know for sure if it will work. Any tweaks, I will wait until next time to make.

Video 2

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Benches

Wednesday – 12/11/19

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, 65/11, 80/9, 3-C: 95/7] SMC: (1 x 10-12) 105/12 [Add gear: 117/3] (6, 4, 2) 130/6, 135/4, 140/2

RC: Lying, up: [3.75/11] (16, 14) 5.25/16^, 5.5/14^

Workout Time: 0:48

For this day’s and tomorrow’s workouts, I was trying something different. Rather than a 20-25 rep raw set or speed work after my geared work sets, I tried doing a 10-12 rep raw set instead of my final raw warmup set. I figured that would save a bit of time and energy by eliminating a warmup set. But it did not work out that way. The workouts all took the same amount of time as the last time I did each one, and I was very tired afterwards.

I think the problem was, doing a raw work set of that many reps before my geared work sets left me tired for those sets. That caused me to take longer rests before and between those sets, eliminating any time savings. And with being tired going into those sets, I was struggling through them. I still got my planned reps, but there were probably tougher than they would have been if I wasn’t already tired out.

What all of that means is, this plan will not work. But what should work is doing that raw work set after my geared work sets instead of what I have been doing. I am getting tired of doing 20-25 reps and speed work. That is good for conditioning, but I think I get enough conditioning from other daily activities I do outside of the gym. Meanwhile, doing just 10-12 reps makes more sense for raw strength development, and that is the heaviest I feel comfortable going without any gear. My plan will be to use 30% less weight for the raw set than I use for my final geared work set.

However, I am going to wait until my next Training Plan to make this change. Again, for once, I am trying to not make any major changes to a current plan. But my curiosity got the best of me, and I just had to try this plan. But for now, I will stick with the 20-25 rep raw set and speed work.

Video 1

The new device I was trying to use failed in transferring the files to my PC, so no videos for this workout.

 

Afternoon:

Wide Grip Benches: [45/15, 65/9, 1-C: 85/7] SMC: (1 x 8-12) 105/12 [Add gear: 117/3] (6, 4, 2) 130/6, 135/4, 140/2

Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 70/7, 95/5] (7, 5, 3) 105/7, 110/5, 115/3

MG CB Reverse Curls: [45/9] (11, 9, 7) 55/12*, 60/9, 62/7

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:13

Video 2

Ditto above.

______________________________

Deadlifts

Thursday – 12/12/19

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

Shoes: Sabo Deadlift Shoes, Coleman sneakers.

Bar: Ohio Deadlift Bar.

 

Morning:

Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 205/5] SMC: (10-12) 250/14*, [Gear: 295/3] (6, 4, 2) 325/6, 342/4, 360/2

Workout Time: 0:53

Video 1

With the problems with my new device, I went back to my old device for recording my videos, so they look the same as before.

 

Afternoon:

” (1 board) Deficit Conv Deadlifts: [--/15, 135/9, 195/7] SMC: (10-12) 252/12, [Gear: 285/3] (6, 4, 2) 315/6, 330/4, 345/2

Lying Leg Curls (one leg at a time): [2.75/9] (11, 9, 7) 4.75/11!, 5.0/9!, 5.25/7!

Stretching: ~5 minutes

Lying Twisting Leg Raises: (2 x amrap) 12, 10 (no shoes)

Workout Time: 1:15

Total Workout Time: 2:08

I forgot about the Leg Raises until after I had already done my stretching and taken my shoes off. The lack of shoes made a noticeable difference in the difficulty.

Video 2


Week C

Bodyweight: 121.6 pounds.

I lost a bit of weight. That could have just been a weighing variation. But still, I probably need to bump my calories up a bit if I am serious about moving up to 123s.

______________________________

Bench Assistance (Rotation III, Week B)

Sunday – 12/15/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

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

It has been four weeks since I took an extra day off, so today should have been one if I followed my normal schedule of taking an extra day off that often. But I didn’t feel like I needed a day off, and with Christmas coming up, I went ahead and worked out. That way, I can take a day off around Christmas if need be. But if I begin to feel burned out before then, I will take the extra day off when needed.

 

Morning:

MG Standing Presses: [10s/15, 45/9, 52/7, SMC: 60/5, Gear: 65/3] (6, 4, 2) 75/6, 80/4, 85/2

Hand Gripper, Holds [(Turns/secs), 4.0/9] (11, 9, 7) 6.0/11, 7.0/9!, 7.5/7!

I decided to compromise and change my raw set in the mornings from 20-25 reps to 10-12 reps. That simply means I will be using 70% of my top geared work set rather than 50%. That is not a major change, but it will save me from doing so many reps that I am tired of doing. But I will continue to do Speed Work in the afternoons, at least for now. But it does seem to me that all it does is tire me out with little benefit. But again, I am trying to not make any major changes. But I might eventually replace the Speed Work with another 10-12 rep raw set in the afternoons.

Workout Time: 0:39

Video 1

 

Afternoon:

Cambered Bar Decline Bench: [35/15, 55/9, 75/7, 1-C: 90/5, MC – 105/4, Add gear: 120/3] (6, 4, 2) 135/6!, 142/4!, 150/2!

Speed Work: (8, 6, 4, 2) 75/8, 77.5/6, 80/4, 82.5/2

WG Cambered Bar Rows: [35/9, 50/7, 65/5] (7, 5, 3) 72/7, 77/5, 82/3

MG Super Curl Bar Preacher Curls: [37.5/9] (11, 9, 7) Wrist Wraps: 47.5/12^, 52.5/9!, 55/7!

Stretching: ~5 minutes

Workout Time: 1:34*

Total Workout Time: 2:13

A good workout. The PRs are not that meaningful, as they were new relatively exercises.

Video 2

______________________________

Squats

Monday – 12/16/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

3-Count Pause Two Chain Squats: [--/15, 65/11, Add chains: 135/7, 3-C: 170/5, SMC: 205/4, Gear: 235/3] (6, 4, 2) 260/6, 275/4, 290/2, 10-12, raw: 1-C: 202/12

Workout Time: 0:58

A very good workout.

Video 1

 

Afternoon:

1 board (”) Extra Low Squats with Sleeves: [--/15, 65/9, 125/7, 160/5, SMC: 195/4, Gear: Sleeves: 225/3] (6, 4, 2) 245/6, 257/3, 270/2

Speed Work: (8, 6, 4, 2) 135/8, 140/6, 145/4, 150/2

Adductors/ Abductors: [--/11, 2s/9] (20, 15) 4s/20, 6s/15

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:23

Another very good workout.

Video 2

______________________________

Benches

Wednesday – 12/18/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Shoulder Horn, Dumbbell Bar, Wrist Roller.

 

Morning:

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: DS: 75/7, SMC : 95/5, Gear: 115/3] (6, 4, 2) 130/6, 137/4, 145/2, 1 x 10-12, raw: 102/13*

RC: Shoulder Horn (alternate arms): [5.25/11] (16, 14) 7.25/18!, 7.5/16!

Workout Time: 0:52 

A good workout.

Video 1

 

Afternoon:

Feet Up Benches: [45/15, 65/9, 1-C: 85/7, SMC:100/5, Gear: 115/3] (6, 4, 2) 130/7 (feet down?), 135/6, 142/3*, 147/2

Speed Work: (8, 6, 4, 2) 75/8, 77/6, 81.5*/4, 82/skip

One-Arm DB Rows (parallel grip): [30/9, 42/7, 55/5] (7, 5, 3) 62/7, 65/5, 67/3

Wrist Roller (underhand): [1.25/5] (7, 5, 3) 2.25/7, 2.5/5, 2.75/3

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:16

Problems between workouts had me in an allergic reaction for this workout, so I felt awful for it. That could be why I got confused on my first work set. I’m not sure if I had my feet up or down. As a result, I did an extra set to be sure I got my feet up work in. But then I missed a rep. But still, I got a bit of a jump in my Bench. But I won’t know where I am really at until next time, when I do regular Benches with my feet down.

I also messed up the weights on the Speed Work, so I skipped the final set, as I was already getting very tired and still had two exercises to do.

Video 2

With the mix up on Benches, I recorded an extra set.

______________________________

Deadlifts

Thursday – 12/19/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar, Dumbbell Bar.

 

Morning:

Conv 1-1/2” (2 Boards) Deficit Deadlifts: [--/15, 45/9, 135/7, 180/5, SMC: 225/4, Gear: 270/3] (6, 4, 2) 300/6, 315/4, 330/2, 1 x 10-12, raw: 230/12

Workout Time: 0:50

Video 1

 

Afternoon:

Sumo ” (1 board) Deficit Deadlifts: [--/15, 185/7, SMC: 235/5, Gear: 285/3] (6, 4, 2) 315/6, 330/4, 345/2

Speed Work: (8, 6, 4, 2) 172/8, 180/6, 187/4, 195/2

Side Bends (Seated): [20/9] (11, 9, 7) 35/11, 37/9, 40/7

Stretching: ~5 minutes

Workout Time: 1:23

Total Workout Time: 2:13

Due to the allergenic reaction on Wednesday, I barely slept and felt really awful for this day’s workouts. I should have skipped them or delayed them until Friday. As it was, I got my planned reps on both workouts. But if I hadn’t been feeling so awful, I might have squeezed out an extra rep or bumped the weights up a bit on some of the sets.

Video 2


Week D

Bodyweight: 121.6 pounds.

No weight change this past week, but with Christmas coming week, that should change.

______________________________

Bench Assistance (Rotation III, Week C)

Sunday – 12/22/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

3-Count Pause RB (#2) Cambered Bar Decline Bench: [35/15, 55/9, Bands, 3-C: 95/7, MC: 120/5, add gear: 140/3] (6, 4, 2) 155/7*, 165/5*, 175/3*, 8-10, raw: 1-C: 132/10

Hand Gripper (holds + reps): [4 secs + 4.0/5] (7, 5, 3) 6.0/7!, 6.5/5!, 7.0/3!

Workout Time: 0:46

Once again, I started too light on these RB declines, so I did extra reps and increased more than usual set to set. That is more a sign of getting used to a new exercise that anything else. But it is a nice problem.

Video 1

 

Afternoon:

3-Count Pause Incline Bench: [10s/15, 45/9, 3-C: 65/7, SMC: 85/5, Gear: 105/3] (6, 4, 2) 115/6, 120/4, 125/2

Speed Work: (8, 6, 4, 2) 65/8, 67/6, 70/4, 72/2

One-Arm DB Rows, Overhand: [30/9, 45/7, 57/5] (7, 5, 3) 65/7, 67/5, 70/3

MG Super Curl Bar Curls: [Wrist Wraps, 37.5/9] (11, 9, 7) 50/11, 52.5/9, 55/7

Stretching: ~5 minutes

Workout Time: 1:32*

Total Workout Time: 2:18

A good workout.

Video 2

______________________________

Squats

Monday – 12/23/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Close Stance Squats: [--/15, 45/9, 115/7, 145/5, SMC: 175/4, Gear: 205/3] (6, 4, 2) 230/7*^, 247/4^, 260/2^, 10-12 raw: 185/10

Workout Time: 0:54

I didn’t increase the weights enough from last time with dropping, so I did an extra rep on the first set and increased a bit more than planned for the next two sets. That enabled me to tie 50s PRs for all three sets.

Video 1

 

Afternoon:

Extra Low Reverse Band Squats (#3, light bands): [--/15, 65/11, Add bands: 155/7, 185/5, SMC: 215/4, Gear: 240/3] (6, 4, 2) 265/6, 280/4, 295/2, 10-12 raw: 205/10

Standing Rocking DB Calves: [30/9, 42.5/7] (11, 9, 7) 52.5/11, 55/9, 57.5/7

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:16

Video 2

______________________________

Benches

Wednesday – 12/25/19

As with Thanksgiving, I worked out Christmas morning, then in the afternoon the day after Christmas. In that way, I wouldn’t have to work out in the morning the day after attending my family’s Christmas celebration, when I figured I would be feeling terrible.

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 4-C: 95/7, 115/5, SMC: 130/4, Gear: 145/3] (6, 4, 2) 160/6, 167/4, 175/2, 8-10?, raw: 2-C: 135/9

RC: Lying, Down: [4.0/11] (16, 14) 5.5/16!, 5.75/14!

Workout Time: 0:51

This workout went very well. Since I have been making big jumps on “new” exercises, I increased the weights from last time a bit more than I usually would. I was trying to prevent a repeat of Thanksgiving, where I was late for my family’s get-together in part due to having to do two extra sets. I am glad I added that bit of extra weight, as it made each set the right intensity, and I made it to my family’s celebration just in time.

Video 1

 

Afternoon (12/26/19)

Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, DS: 75/7, SMC: 95/5, Add gear: 115/3] (6, 4, 2) 130/4*, 130/6, 137/4, 145/2, 8-10, raw: 110/10

Wide Grip Curl Bar Rows: [Wrist Wraps: 45/9, 60/7, 75/5, 90/3] (7, 5, 3) 100/6*, 105/4*, 110/2*

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

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:19

As it turned out, I slept great and felt fine in the morning the day after Christmas. But then an event happened in the morning that once left me in an allergic reaction and feeling terrible the rest of the day. As a result, I was having a hard time concentrating for this workout. On my first work set, I lost my concentration, my hands slipped, and I got buried on the fourth rep. But I knew I could get my planned six reps, so I reset and redid the set and got the planned reps. The next three sets then went as planned. I even bumped the weights up a bit as I did yesterday.

But then Rows did not go well, with missing a rep on each set. But that was probably because I increased too much from last time. Then I skipped this curl variation last time, so I did what I should have done then.

Video 2

I’ve been using my old-fashioned cassettes and CDs rather streaming music for this Training Plan, as I was getting tired of the same songs in the music streams, even though I have several for working out. But I hadn’t listened cassettes and CDs for quite some time, so I figured they would seem “new” again. Then when I go back to using the streaming music, it should seem new again also. But the problem with cassettes and CDs is they end, sometimes at the worst time, like happened on my final Bench set.

That said, since these workouts were done on Christmas Day and the day after Christmas, I was listening to My “X Christmas” CD. It is from the “X” Christian collection rock music series that ran from 2004-2012, one for each year, plus a couple of “worship” CDs and this Christmas CD. I bought every CD in the set, and am glad I did, as they are all great workout music, even this Christmas one.

______________________________

Friday – 12/27/19

Extra off day.

I had another family gathering right after the preceding workout. With already being in an allergenic reaction, it really got to me, and I felt awful afterwards, did not sleep well at all, and felt outright terrible on Friday. Consequently, I took my planned extra day off I had held off on for the last two weeks. I am glad I did that, as I would not have been able to work out on this day. But I figured I’d rest as much as possible on Friday and Saturday, then God-willing, be ready to go with my slightly revised routine on Sunday.

Since I delayed my Deadlifts workout to Sunday, I figured I would start the revised plan then rather than waiting another day for the actual end of the first half of my Training Plan. See Mid-Training Plan Review for details. But that will confuse things a bit, as I will start my Training Week with Deadlifts rather than my BA workout.


Rotation IV

I changed my mind about waiting until next time to make one of the two major changes I mentioned about in the Mid-Training Plan Review. See under the subtitle “Major Change” on that page for details. But here, this change means my next workout will be Squats/ Deadlifts rather than just Deadlifts.

______________________________

Week A

Bodyweight: 121.0 pounds.

I am probably the only person in America who lost weight over Christmas. But that is because of the problems I had over Christmas week. It is not looking good for me to move up to 123s. I might end up staying at 114s for my next contest. But I will see what happens the next few weeks, then decide.

______________________________

Squats/ Deadlifts – 1

Sunday – 12/29/19

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

Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.

Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar.

 

Morning:

Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC: 210/4, Gear: 245/3] (6, 4, 2) 270/7*, 295/4, 310/2, 8-12, raw: 225/10

Workout Time: 1:02*

I felt good for this workout, and it went great. See the Extra Off Day Update on the Mid-Training Plan Review page for details on why I think this was so. But here, I did an extra rep on the first set and increased the weights by ten extra pounds for the next two sets. The backoff set felt good too. But then I took the time to clean up all my weights and get ready for the afternoon workout, and I felt exhausted afterwards. I now know I should only do the required change around for Squats to Deadlifts and leave the rest of clean up until after I am done with my afternoon workout.

Video 1

 

Afternoon:

Sumo 2-1/4” Deficit Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 280/3] (6, 4, 2) 310/6^, 325/4^, 340/2^, 8-12, raw: 237.5/10

Decline Sit-ups: [2.5/9, 10/7] (11, 9, 7) 15/11, 16.25/9, 17.5/9*, 18.75/7

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:24

As indicated, I was already feeling tired for this workout, and I felt it. I got my planned reps, but barely. And they did not feel good at all. Again, see the Mid-Training Plan Review page for why I think this was so.

Video 2 

______________________________

Benches/ Bench Assistance – 1

Monday – 12/30/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

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

 

Morning:

Cambered Bar Benches (not dead stop): [35/15, 55/9, 70/7, 1-C: 85/5, SMC: 100/4, add gear: 115/3] (6, 4, 2) 130/6, 135/3*, 140/2, 8-12, raw: 105/10

Hand Gripper: Reps: [5.0/9] (11, 9, 7) 7.0/11!, 7.5/9!, 8.0/7!

Workout Time: 0:47

Video 1

I somehow lost the video.

 

Afternoon:

3 Count Pause Decline Bench: [45/15, 70/9, 3-C: 90/7, 3-C: 110/5, Add gear: 130/3] (6, 4, 2) 145/6, 152/4, 160/2, 8-12, raw: 1-C: 120/10

MG Cambered Bar Rows: [35/9, 55/7, wrist wraps: 70/5] (7, 5, 3) 77/7, 82/5, 87/3

Close Grip SCB Curls: [wrist wraps: 50/9] (11, 9, 7) 62.5/11!, 65/9!, 67.5/7!

Stretching: ~5 minutes

Workout Time: 1:18

Total Workout Time: 2:05

Video 2

______________________________

Squats/ Deadlifts – 2

Wednesday – 1/1/20

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, Hyperextension Bench.

 

Morning:

Dead Stop Squats: [--/15, 65/11, DS: 125/9, 155/7, SMC: 180/5, Gear: 205/3] (6, 4, 2) 230/6!, 242/4!, 255/2!

Workout Time: 0:50

Video 1

 

Afternoon:

Sumo Two Chain Deadlifts: [--/15, 45/11, 135/9, 2 Chains: 225/7, SMC: 275/5, Gear: 325/3] (6, 4, 2) 360/7*!, 385/4!, 405/2!

Hyperextensions: [--/9, 7.5/7] (11, 9, 7) 13.75/12*!, 17.5/9!, 20/7!

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:07

These were two very good workouts, with 50s PRs across the board. I think I am going to like this new Training Week plan. But I will see how I progress in the weeks to come.

Video 2

______________________________

Benches/ Bench Assistance – 2

Thursday – 1/2/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Bar: Heavy Duty Power Bar, Curl Bar.

 

Morning:

Reverse Band Benches (#2, monster-minis): [45/15, 65/11, Bands: 95/9, 1-C: 115/7, SMC: 135/5, Gear: 155/3] (6, 4, 2), 170/6, 177/4, 185/2

RC: Lying on side: [4.5/11] (16, 14) 6.75/16!, 7.0/14!

Workout Time: 0:46

Video 1

 

Afternoon:

Close Grip Incline Bench: [10s/15, 45/11, 65/9, 1-C: 80/7, SMC:91.5/5, Gear: 101.5/3] (6, 4, 2) 111.5/5*, 116.5/4, 121.5/2

Close Grip Curl Bar Rows: [Wrist Wraps: 50/9, 70/7, 90/5, 105/3] (7, 5, 3) 115/7!, 120/5!, 125/3!

BB Reverse Curls: [45/9] (11, 9, 7) 57/11!, 60/9!, 62/7!

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:08

These workouts did not go nearly as well as yesterday’s workouts, with one missed rep and nowhere near 50s PRs, at least on the Bench work. Not sure why I am not progressing on these two Bench exercises. But I will see how my other Bench exercises go with this new plan. I am, however, making progress on the Rows and Curls, for what that’s worth.

Video 2

Yes, that’s Christmas music you hear at the end of this video. I’m still listening to it, probably through the weekend.


Week B

Bodyweight: 122.6 pounds.

My weight took a bit of a jump. I might have gone a bit overboard in upping my calories this week. And/or, it could be due to cutting back on conditioning work. Since most of the gained weight was fat (at least according to my body fat scale), I am going to try re-adding a backoff set, but cutting back on warmup reps. It didn’t feel right not doing that backoff set anyway, after getting used to it.

_____________________________

Squats/ Deadlifts – 3

Sunday – 1/5/20

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:

3-Count Pause Two Chain Squats: [--/15, 65/11, Add chains: 135/7, 3-C: 175/5, SMC: 210/4, Gear: 245/3] (6, 4, 2) 270/6!, 285/4!, 300/!, 10-12, raw, 1-C: 215/12

Workout Time: 0:57

An excellent workout.

Video 1

In the video, you hear the line “by the year 2000.” What is playing is a cassette by Rez Band from the 1980s. Back then, the year 2000 seemed so far in the future. Now, it seems so far in the past.

 

Afternoon:

Conv Deadlifts: [--/15, 45/9, 135/9, 190/5,245/4, Gear: 295/3] (6, 4, 2) 325/6, 342/4, 360/2, 10-12, raw: 252/10

Standing Barbell Calves: [--/11, 135/9] (11, 9, 7) 150/11, 157/9, 165/7

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:25

I got my planned reps, but Conv DLs just did to feel good. That could be because I did not do a Conv lift last week. Or it could be due to having done “handicapped” Conv DLs for the first three rotations. I will see what happens with the rest of the actual powerlifts over the next couple of weeks.

Video 2

______________________________

Benches/ Bench Assistance – 3

Monday – 1/6/20

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:

Wide Grip Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 110/4, Add gear: 125/3] (6, 4, 2) 135*/5*, 137/4, 142/2, 8-12, raw: 107/10

Hand Grippers (holds): [Turns/secs, 4.0/9] (11, 9, 7) 6.0/11, 7.0/11!, 7.5/9!, 8.0/7!

Workout Time: 0:54

The first work set of Benches should have been 132, but I didn’t feel like putting on all of the change, so I just went with 135, so only getting five reps was not really a missed rep. I then used what I originally planned for the next two sets and got my planned reps. But still, they were only a 2.5 pounds increase from last time.

I forgot to increase the tension on my log from last time for the Grippers. I noticed it when the first set was too easy, so  did an extra set to correct it.

Video 1

 

Afternoon:

Cambered Bar Decline Bench: [35/15, 55/9, 75/7, 1-C: 95/5, MC: 110/4, Add gear: 125/3] (6, 4, 2) 140/5*^, 145/3*!, 152/2!, 8-12, raw: 117/10

WG Cambered Bar Rows: [35/9, 50/7, 65/5] (7, 5, 3) 75/7, 80/5, 85/3

Super Curl Bar Preacher Curls: Skipped

Stretching: ~5 minutes

Workout Time: 1:20

Total Workout Time: 2:14

Miss reps on the first two sets, even though I dropped the weight 2.5 pounds for the second set. But at least I got my planned double on the final set, though that was also dropped by 2.5 pounds. All around, not a good workout day. I need to rethink my Bench/ BA schedule. I was so tired, I skipped the planned Curls. I’ll need to rethink that also.

Video 2

______________________________

Squats/ Deadlifts – 4

Wednesday – 1/8/20

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.

I flipflopped Squats with Sleeves from next week with the Sumo Deadlifts I was going to do here, as it had been longer since I did Sumos that Squats, and I didn’t want to do them on the same day. Also, I just did regular Conv Deadlifts on Sunday, and Sumos would have been similar to them, so I wanted to separate them.

 

Morning:

Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC: 200/4, Gear: 230/3] (6, 4, 2) 255/6, 267/4, 280/2, 8-12, raw: 197/10

Workout Time: 0:58

An incident in the morning left me in an allergic reaction the rest of the day. But things went as planned, nevertheless. In fact, this was a very good workout. Squats are back on track for hitting 50s PRs before the end of this Training Plan and at my upcoming contest.

Video 1

 

Afternoon:

Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 205/5, SMC: 255/4, Gear: 300/3] (6, 4, 2) 335/6,^ 352/4^, 370/2^, 8-12, raw: 260/10

Lying Leg Curls (one leg at a time): [3.0/9] (11, 9, 7) 5.0/11!, 5.25/9!, 5.5/7!

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:14

Another very good workout, despite the problems.

Video 2

______________________________

Benches/ Bench Assistance – 4

Thursday – 1/9/20

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, 80/7, 3-C: 55/5, SMC: 110/4, Add gear: 122/3] (6, 4, 2) 135*/5*, 137/4, 142/2, 8-12, raw: 1-C: 107/12

RC: Lying, up: [4.0/11] (16, 14) 5.5/16!, 6.0/14!

Workout Time: 0:50

Due to that allergic reaction, I had another rough night. But I felt okay for this workout, and it went as planned.

Video 1

 

Afternoon:

MG Standing Presses: [10s/15, 45/9, 52/7, 60/5, SMC: 67/4, Gear: 72/3] (6, 4, 2) 77/6, 82/4, 87/2, 8-12, raw: 65/10

MG Super Curl Bar Curls: [Wrist Wraps: 35/11, 45/9] (11, 9, 7) 52.5/11, 55/9, 57.5/7

Dip Bar Leg Raises: skipped

Stretching: ~5 minutes

Workout Time: 1:11

Total Workout Time: 2:01

With doing Deadlifts twice a week, I feared also doing Rows twice a week would overtrain the upper back. I will thus only do Rows on one of my two Bench/ BA days. This day, I figured I would do Curls and Abs instead. But a flare-up of the ongoing allergic reaction left me feeling terrible. I still got my planned reps on Presses and Curls, but I skipped the Abs.

Video 2


Week C

Bodyweight: 122.6 pounds.

No change

______________________________

I am going back to using my Tetra Plan, so that I can do all the lifts I want to do. If I need an “extra” actual powerlift workout before my next contest, I will substitute it for a look-alike lift two weeks opposite to the regular workout in the final rotation.

______________________________

Sunday – 1/12/20

I was feeling beat due to problems last week. Also, my upper back is feeling overstrained, so I thought it best to take an extra day off. This shouldn’t mess me, as I will still have time for two more extra off days before my upcoming contest and still get in the full number of rotations.

______________________________

Squats/ Deadlifts – 5

Monday – 1/13/20

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:         

Extra Low Reverse Band Squats (#3, light bands): [--/15, 65/11, Add bands: 155/7, 185/5, SMC: 225/4, Gear: 250/3] (6, 4, 2) 275/6^, 290/4^, 305/2^, 8-12, raw: 215/10

Workout Time: 0:59

A very good workout with tying 50s PRs. What is especially encouraging is I had no problems getting down. That has been the case since I started doing Squats twice a week, but this was the first time I did Extra Low Squats. And I still had no problems getting down. Previously, with only Squatting once a week, it was always a struggle. I think just once a week is not enough to keep me flexible. For this reason alone, I will probably keep with this new Training Week schedule.

Video

 

Afternoon:

Conv Snatch Grip Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 210/4, Gear: 245/3] (6, 4, 2) 270/6, 285/4, 300/2, 8-12, raw: 210/10

Adductors/ Abductors: [--/11, 2s/9] (20, 15) 4s/20, 6s/15

Stretching: ~5 minutes

Workout Time: 1:21

Total Workout Time: 2:20

Another very good workout. I was feeling fine, until I did the Adductors/ Abductors exercise. Then I felt exhausted. I am beginning to think it is a waste of time and energy to do any isolation exercises on Squat and Deadlifts days. With three geared work sets and my raw backoff set, all the muscles that I have been working with isolation exercises get plenty of work. But then doing the isolation work just needlessly tires me out.

I might move Abs to my Bench days, and maybe still do curls and grip work on those days, but that might be it for isolation work. I’ve long felt that just the Big 3 (and variations thereof) and maybe Rows and Presses is all that is really needed. But I still have always done some isolation works as I felt I “should” do it to work on weak or tender areas, but I should probably go with that first impression.

Video

______________________________

Benches/ Bench Assistance – 5

Wednesday – 1/15/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

Benches: [45/15, 65/9, 1-C: 85/7, SMC:105/5, Gear: 122/3] (6, 4, 2) 137/5*, 142/4, 150/2, 8-12, raw: 112.5/10

Hand Gripper (holds + reps) [turns/reps: 4 secs + 4.5/5] (7, 5, 3) 6.5/7!, 7.5*/5!, 8.0/3!

Workout Time: 0:46

Not at all happy with Benches. I missed a rep on my first set, so I had to drop the planned weights for the next two sets. It is obvious, my “Feet up” handicap did not make any difference in the difficulty of the lift. Grippers went well though, for what that’s worth.

Video 1

 

Afternoon:

One Chain Dead Stop Cambered Bar Benches: [35/15, 60/9, Chains, DS: 80/7, SMC: 100/5, Gear: 120/3] (6, 4, 2) 135/6, 142/4, 150/2, 8-12, raw: 112/10

Medium Grip Curl Bar Rows: [Wrist Wraps: 45/9, 65/7, 85/5, 97/3] (7, 5, 3) 107/7^, 112/5^, 117/3^

Stretching: ~5 minutes

Workout Time: 1:14

Total Workout Time: 2:00

I felt much better, and this workout went much better than the morning’s workout.

Video 2 

______________________________

Squats/ Deadlifts – 6

Thursday – 1/16/20

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:

Two-Count Pause Squats: [--/15, 65/9, 135/7, 2-Count, 160/5, SMC: 185/4, Gear: 210/3] (6, 4, 2) 230/6*^, 247/4!, 260/2!, 8-12, raw: 1-C:185/10

Workout Time: 0:57

I misloaded on the first set, loading five pounds too light. That kept me from setting a new 50s PR on that set. But I got it right for new 50s PRs on the next two sets.

Video

 

Afternoon:

Sumo Deadlifts: [--/15, 135/9, 190/7, SMC: 245/5, Gear: 295/3] (6, 4, 2) 325/6, 342/4, 360/2, 8-12, raw: 252/10

Stretching: ~5 minutes

Workout Time: 1:05

Total Workout Time: 2:02

Sumo Deadlifts felt very good. The weights/ reps here are identical to what I did for Conv Deadlifts last week. It looks like I could use either stance for my upcoming contest. But I am going to try a little “experiment” with Conv Deadlifts that I will explain next week. How that experiment goes will determine which stance I use for the contest.

Video


Week D

Forthcoming.

 


These workout logs are continued at: 2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations V to VII of VII.


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

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

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