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2019-20 Tetra-Trinity #1 Powerlifting Training Plan

Rotations V and VI of VI

by Gary F. Zeolla


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


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

Next Contest: God-willing, Valhalla APF/WPC Meet, Saturday, April 4th 2020.

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 V

 

Week A

Bodyweight: 122.0 pounds.

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Bench Assistance (Week D, Rotation IV)

Sunday – 1/26/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

WG Cambered Bar Decline Bench: [35/13, 55/9, Pa: 70/7, 85/5, MC: 100/4, add gear: 112/3] (5, 3, 1) 125/6, 132/4, 140/2, 8-12, raw: 101.5/10

Shoulder Horn (alternate arms): [5.5/11] (16, 14) 7.5/16!, 7.75/14!

Workout Time: 0:46

This workout went well and as planned. Except, I had to change the rotator cuff (RC) exercise I planned to do, as I didn’t want to take the time to move my FID bench out of the way then back again for my afternoon workout and to lay down mats to lie on. I now know I need to do my RC work on my Bench days. My flat bench is easier to move out of the way and for which I already have mats on the floor to lay on, which I need to do for most RC exercises.

I’m not bothering to count “1001” etc. at my chest, as that was getting too tedious. But I still want to pause the weight a bit. That is what the “Pa” stands for, “Pause.” It is a reminder to me to do so.

 

Video 1

The videos for today and tomorrow look strange, as I am using my phone rather than my tablet. But I just got a new tablet, so I hope to have it ready for Wednesday’s workouts.

 

Afternoon:

Medium Grip Incline Bench: [10s/15, 45/9, Pa: 65/7, 80/5, SMC: 95/4, Gear: 110/3] (5, 3, 1) 125/5*, 125/3*, 130/2, 8-12, raw: 97.5/10

MG Super Curl Bar Preacher Curls: [35/11, 45/9] (10, 8, 6) Wrist Wraps: 52.5/11!, 55/9!, 57.5/7!

Lying Twisting Leg Raises (2 x amrap) 11, 11 (repos to each side)

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:05

I completely messed up tis workout by not doing what I originally planned on doing. My warmups felt so easy, I bumped up my planned weight for the first work set by five pounds. That caused me to miss a rep and to work far to hard to get even the fifth rep. I stayed with the same weight for the next set, but I was so gassed from the first set, I only got three reps. But the final geared work set and my raw set went as planned, for which I used what I planned on in the first place.

With moving my RC work to Benches, next time, I will do Rows here. That is so I can separate the grip work I will do here next time from the reverse curls I will do on Bench days next time.

Video 2

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Squats/ Deadlifts – 1

Monday – 1/27/20

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, 185/5, SMC: 225/4, Gear: 265/3] (5, 3, 1) 295/5, 310/3, 325/1, 8-12, raw: 227.5/10

Workout Time: 1:01*

Video 1

 

Afternoon:

Conv 1-1/2” (2 Boards) Deficit: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 75/3] (5, 3, 1) 310/5, 325/3, 340/1, 8-12, raw: 237.5/10

Standing Rocking DB Calves: [30/9, 45/7] (10, 8, 6) 55/11!, 57.5/9!, 60/7!

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:19

Two very good workouts. It feels so good to be back to doing heavy singles. And they are going well. That probably shows that my periodization plan of starting with slightly higher reps then moving to lower reps is working. But I will see what happens as I progress through this rotation on my other lifts and especially on the actual powerlifts.

Video 2

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Benches

Wednesday – 1/29/20

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, 75/7, Pa: 90/5, SMC: 105/4, add gear: 120/3] (5, 3, 1) 135/5, 140/3, 145/1, 8-12, raw: 110/10

RC: Lying, Down: [4.5/11] (16, 14) 6.0/16!, 6.25/14!

Workout Time: 0:50

Video 1

I forgot to record the second set of Benches, so I recorded the backoff set to make up for it.

 

Afternoon:

Reverse Band Benches: [45/15, 65/9, Bands: 95/7, Pa: 120/5, SMC: 140/4, Gear: 160/3] (5, 3, 1) 175/5, 182/3, 190/1, 8-12, raw: 142.5/10

BB Reverse Curls: [50/9] (10, 8, 6) 60/10!, 62/8!, 65/6!

Decline Sit-ups: [2.5/9, 10/7] (10, 8, 6) 17.5/12*, 20/10*, 22.5/8*

Stretching: ~5 minutes

Workout Time: 1:21

Total Workout Time: 2:11

Both of these workouts went very well. Sit-ups even took a big jump.

Video 2

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Squats/ Deadlifts – 2

Thursday – 1/30/20

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, 160/7, SMC: 190/5, Gear: 225/3] (5, 3, 1) 245/5!, 257/3!, 270/1!, 8-12, raw: 190/10

Workout Time: 0:56

Video 1

 

Afternoon:

Sumo 2-1/4” Deficit Deadlift: [--/15, 45/9, 135/7, 190/5, SMC: 240/4, Gear: 290/3] (5, 3, 1) 320/5!, 335/3!, 352/1!, 8-12, raw: 245/10

Hyperextensions: [--/9, 5/7, 10/5] (10, 8, 6) 17.5/10!, 20/8!, 22.5/6!

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:24

Two very good workouts. I’m back to doing isolation exercises, due mainly to concerns about my tender areas. Hypers going so well show they do work in that regard.

Video 2


Week B

 

Powerlifting Contest Plans Set

At the start of this Training Week, I submitted my registration for my next contest. It will be: Valhalla | APF/WPC Meet, Saturday, April 4th 2020 - 9:00 am, True North Fitness | 1525 Highpointe Ct. | Zanesville, OH 43701. I also renewed my APF membership card and made motel reservations. Thus, God-willing, I will be entering this contest. Here’s praying all goes well in my training over the next two months as I prepare for this contest.

_____________________________

Bodyweight: 122.8 pounds.

_____________________________

Bench Assistance (Week A, Rotation V)

Sunday – 2/2/20

Gear: Crain: power belt, APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

3 Count Pause Decline Bench: [45/15, 65/9, 85/7, 3-C: 105/5, MC – 120/4, Add gear: 135/3] (5, 3, 1) 150/5, 157/3, 167.5*/1, 8-12, raw: 2-C: 125/10

Hand Gripper: [5.5/9] (10, 8, 6) 8.0/10!, 8.5/8!, 9.0/6!

Workout Time: 0:51 

I misloaded on the last geared work sets by putting a 2-1/2 on side that should not have been there. Despite the extra weight and the imbalance, I still got the rep. Otherwise, a good workout.

Video 1

You see me looking up at the end of the first recorded set. That is because I noticed some cobwebs in the rafters above my power rack that I needed to knock down after this workout.

 

Afternoon:

Close Grip Incline Bench: [10s/15, 45/11, 65/9, Pa: 80/7, SMC:95/5, Gear: 105/3] (5, 3, 1) 115/5, 120/3, 125/2*, 8-12, raw: 95/9

Close Grip Curl Bar Rows: [Wrist Wraps: 50/9, 70/7, 90/5, 105/3] (6, 4, 2) 120/6!, 125/4!, 130/2!

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:07

A very good workout. I even got an extra rep on the final geared set.

Video 2

_____________________________

Squats/ Deadlifts – 3

Monday – 2/3/20

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: 215/4, Gear: 255/3] (5, 3, 1) 285/5!, 300/3!, 315/1!, 8-12, raw: 1-C: 225/10

Workout Time: 1:01*

An excellent workout.

Video

 

Afternoon:

Conv Deadlifts: [--/15, 45/9, 135/9, 195/5,250/4, Gear: 305/3] (6, 4, 2) 335/5*, 352/3*, 370/1*, 8-12, raw: 260/10

Adductors/ Abductors (alternate legs): [--/11, 3s/9] (15, 15) 6s/15, 6s/15

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:20

I wanted 6,4,2 reps on the geared work sets, but only got 5,3,1. I’m not sure if that is because I just did Conv Deadlifts two weeks ago, per my “experiment.” Or if it was because I have already dropped down to 5,3,1 on the rest of my lifts, and I just wasn’t prepared to go back up to 6,4,2. Either way, it messes up my experiment, so I might change my plans a bit.

Video

______________________________

Benches

Wednesday – 2/5/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Wide Grip Benches: [45/15, 65/9, 85/7, Pa: 100/5, SMC: 115/4, Add gear: 130/2] (3-4, 1-2) 140/4, 147/2, 8-12, raw: 110/10

Rotator Cuff: Lying on side: [4.5/11] (14, 12) 7.25/14!, 7.5/12!

Workout Time: 0:49

After my first two workouts this week, it was apparent I was overdoing it just a bit, as I was a little overly tired after them. As such, I tried reducing from three to two geared work sets, but I didn’t like it. I then remembered I tried the same idea early in this Training Plan and did not like it then. The reason at both times was the same—I didn’t feel like a powerlifter doing just two low rep geared sets, then a high rep raw set and an isolation exercise, also for high reps. More time was spent on non-powerlifting specific work than on powerlifting specific work. I also like doing three geared sets, adding weight each set, just like the three attempts at a contest. Consequently, I am going to stick with three work sets, but figure something else out to reduce the workload somewhat. That said, this workout went okay, even though it did not feel good.

Video 1

 

Afternoon:

3-Count Pause Close Grip Benches: [45/15, 65/9, 80/7, 3-C: 95/6, SMC: 110/5, Add gear: 125/3] (5, 3, 1) 137/5!, 142/3!, 150/1!, 8-12, raw: 1-C: 115/10

MG Super Curl Bar Curls: [35/11, 45/9] Wrist Wraps: (10, 8, 6) 55/10, 57.5/8, 60/6

Dip Bar Leg Raises (legs together): [--/11, 3s/9] (18, 18) 6s/18, 6s/18

Stretching: ~5 minutes

Workout Time: 1:18

Total Workout Time: 2:07

 Video 2

______________________________

Squats/ Deadlifts – 4

Thursday – 2/6/20

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:

Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC: 205/4, Gear: 240/3] (5, 3, 1) 265/5, 280/3, 295/1, 8-12, raw: 205/10

Workout Time: 0:55

Squats felt great. I felt strong in the hole, and I am just shy of hitting new 50s PRs. I am also on track to hit what would be my goals for my upcoming contest, if I were to compete with sleeves. At this point, I am planning on using warps, though I might open with sleeves as I did at my last contest. But whatever the case, this was an excellent workout.

Video

 

Afternoon:

Sumo Deadlifts: [--/15, 45/9, 135/7, 195/5, SMC: 250/4, Gear: 305/3] (6, 4, 2) 335/6, 352/4, 370/2, 8-12, raw: 260/10

Lying Leg Curls (one leg at a time): [3.5/9] (10, 8, 6) 5.25*/10!, 5.75/10!*, 6.0/8!, 6.25/6!

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:12

I moved regular Sumo Deadlifts up a week, so I am now using my Trinity plan for them, doing them every third week. That will enable me to get in an extra workout before my upcoming contest. And they went great. With that and the change in plan, I am back on track to hit my goals for the contest.

The weights I used here were identical to what I used for Conv Deadlifts earlier this week, but I only got 5, 3, 1 reps for them, while I got 6, 4, 2 reps here for Sumos. The Conv workout was done after just two weeks, while Sumos were done after three weeks, and Squats with Sleeves after four weeks. I think that shows I am best off doing a given lift every three or four weeks, which is to say, to use my Trinity or Tetra Plans, rather than every other week, as would be the case with my Two by Two Plan. What that means is, I will stick with my Tetra/ Trinity Plan from now on. I will probably start with the Tetra Plan, but then switch to the Trinity Plan as a contest schedule warrants it.

Leg Curls got a bit messed up. I misloaded and started too light. But that means my hamstring is doing better.

Video


Week C

Bodyweight: 123.2 pounds.

______________________________

Sunday – 2/9/20

Bench Assistance (Week B, Rotation V)

Gear: Crain: power belt, APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Bar: Cambered Bar, Heavy Duty Power Bar, hand Grippers.

 

Morning:

Cambered Bar Decline Bench: [35/15, 55/9, Pa: 75/7, 95/5, MC: 112/4, Add gear: 127/3] (5, 3, 1) 142/5!, 150/3!, 157/1!, 8-12, raw: 120/10

Hand Gripper, Holds: [Turns/secs: 5.0/9] (10, 8, 6) 7.5/10!, 8.0/8!, 8.5/6!

Workout Time: 0:49

Video 1

 

Afternoon:

3-Count Pause Incline Bench: [10s/15, 45/9, 65/7, 3-C: 80/5, SMC: 95/4, Gear: 107/3] (5, 3, 1) 120/5, 125/3, 130/1, 8-12, raw: 1-C: 97.5/9

Wide Grip Cambered Bar Rows: [35/9, 50/7, 65/5] (6, 4, 2) 80/6, 85/4, 90/2, 1 x 8-12: 67.5/12

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:06

Two excellent workouts.

I figured I’d try a backoff set with Rows. It felt pretty good, so I might stick with it. but I did too may reps. I think 80% of my top set will work better rather than the 75% I used here.

Video 2 

______________________________

Squats/ Deadlifts – 5

Monday – 2/10/20

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, 190/5, SMC: 225/4, Gear: 255/3] (5, 3, 1) 280/5, 295/4*, 315/2*, 8-12, raw: 225/12

Workout Time: 0:59

An excellent workout.

Video

 

Afternoon:

Conv Snatch Grip Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 250/3] (5, 3, 1) 280/5, 295/4*, 315/2*, 8-12, raw: 225/12

Standing Barbell Calves: [---/11, 135/9] (10, 8, 6) 157/10, 165/8, 172/7*

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:15

Almost too good of a workout. I had to do extra reps on the second and third sets and add extra weight on the final set. I think what happened is I skipped this workout two rotations ago, but I still built strength by my other Conv Deadlifts lifts, so I was still where I would have been if I hadn’t skipped that workout. But I didn’t know that until I got into the workout. In fact, I should have done another rep on the first set but just wasn’t thinking in that way. But that skipped workout will keep me from hitting 50s PRs on this lift. That shows I need to do six workouts for each exercise to ensure new 50s PRs.

Video

______________________________

Benches

Wednesday – 2/12/20

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: 125/3] (5, 3, 1) 140/5, 147/3, 155/1, 8-12, raw: 116.5/10

RC: Lying, up: [4.5/11] (14, 12) 6.5/14!, 6.75/16*!, 7.5/12!

Workout Time: 0:46

Benches went as planned and were not overly difficult. But still, my Bench is down from my last training plan. But since I missed my third attempt at my last contest, I might be able to better what I did then. It will depend on how my final workouts go and how I do at the contest. But still, Benches are down overall from my best in my 50s. I’m not sure if that is because of advancing age or because my right should that I messed up in a bicycle accident years ago has been bothering more than usual lately. It is probably the latter, as I have been trying or breaking 50s PRs for many of my Squats and Deadlift exercises, unless advancing age affects the upper body more than the lower body.

Video 1

 

Afternoon:

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains, DS: 75/7, 95/5, SMC: 112/4, Gear: 127/3] (5, 3, 1) 142/5, 150/3, 157/1, 8-12, raw: 117.5/10

MG CB Reverse Curls: [35/9, 50/7] (10, 8, 6) 62/10!, 65/8!, 67/6!

Abs: Sit-ups: [--/9, 10/7] (10, 8, 6) 20/10, 21.25/8, 22.5/6

Stretching: ~5 minutes

Workout Time: 1:15

Total Workout Time: 2:01

This unique Bench exercise went well, but still down from my 50s PR.

My hamstring was bothering me a bit after doing the sit-ups. The same happened last week when I did dip bar leg raises. Therefore, I don’t think it will work doing abs on my Bench days. My legs just are not warmed up enough.

Video 2 

______________________________

Squats/ Deadlifts – 6

Thursday – 2/13/20

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:

Two-Count Pause Squats: [--/15, 65/9, 135/7, 2-Count, 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 245/5, 260/3, 275/1^, 8-12, raw: 1-C:195/10

Workout Time: 0:56

Video

 

Afternoon:

Sumo 3” Deficit RB Deadlifts: [--/15, 45/9, Bands: 155/7, 210/5, SMC:265/4, Gear: 315/3] (5, 3, 1) 350/5!, 367/3!, 385/1!, 8-12, raw: 270/10

Two-Count Hyperextension: [--/9, 5.0/7] (12, 10, 8) 10/12, 12.5/10, 15.0/8

Both of these workouts went very well. However, my hamstring was bothering a bit throughout them, but not enough to keep me from doing what I had planned. I thought it would be okay after I iced it after I showered. However, due to a problem that occurred, I was not able to do so. As a result, my hamstring felt worse as the evening progressed. It was not until several hours later I was able to ice it. By then, it was really bothering me. But I’ve been icing it since then, and it is beginning to feel better. I am not sure if I will be okay for my workouts next week or not. If not, that could end my contest plans. Here’s praying that does not prove to be the case.

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:15

Video


Week D

Forthcoming.

 



Rotation VI

 

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: Peaking Week.


2019-20 Tetra-Trinity #1 Powerlifting Training Plan; Rotations V and VI of VI. Copyright 2020 by Gary F. Zeolla.

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