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2020-21 Tetra-Trinity #1 Powerlifting Training Plan
Rotations I and II of VI
These workout logs are continued from: 2020 Tetra-Trinity #2 Powerlifting Training Plan: Rotations V and VI of VI.
They pick up after having competed in APF/ AAPF Ohio State Powerlifting Championships - 2020.
Stats:
Age: 59.
Height: 5'1”.
Bodyweight: See each week.
Next Contest: God-willing, in March/ April 2021. 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.
SMC – Shoes, music, chalk (reminder to tighten my shoe straps, crank up the
music, and use chalk, so as to start to focus and get psyched).
Pa. – Reminder to Pause my Bench reps from that point on.
! – 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).
2020-21 Tetra-Trinity #1 Training Plan Preview and Summary
Having competed in APF/ AAPF Ohio State Powerlifting Championships - 2020, 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 sticking with it for the most part. For details on it, see the article Two Stage/ Two-a-Day, Tetra-Trinity x 2 Powerlifting Training Strategy Overview and Summaries.
Rotation I
Week A
Bodyweight: 118.0 pounds. This is lighter than I have been for my first workout post-contest after previous contests. But no matter, as I will gradually regain the weight as I get back into training and my normal diet.
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Benches/ BA – 1
Sunday – 9/20/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Dumbbell Bars, Cambered Bar, Hand Gripper.
Morning:
Reverse Band Benches (#2, monster- mini-bands): [45/15, 65/9, Bands: Pa: 95/7, 115/5, SMC: 135/4, Gear: 155/3] (5, 3, 1) 170/5, 175/3, 180/1, (raw: 1 x 10) 135/10
Dumbbell Curls (arms together): [10s/9, Wr. Wr. 15s/7] (11, 9, 7) 20s/11, 21.5s/9, 22.5s/7
Workout Time: 1:11
The first set of Benches was harder than I wanted, so I did not increase as much as I planned for the next two sets. The second set was still a bit too heavy, but the final set was just right. DB Curls were just right.
The workout time is meaningless, as I was having trouble with my workout music, and fiddling with it really got me behind.
Afternoon:
3-Count Pause Incline Bench: [10s/15, 45/9, 60/7, 3-C: 75/5, SMC: 90/4, Gear: 102/3] (5, 3, 1) 112/5, 117/3, 122/1 (raw: 1 x 10) 1-C: 91.5/10
Medium Grip Cambered Bar Rows: [35/9, 50/7, 65/5] (7, 5, 3) 75/7, 80/5, 85/3
Hand Gripper (holds): [turns/ secs: 3.5/9] (11, 9, 7) 6.0/11, 6.5/9, 7.0/7
Stretching: ~5 minutes
Workout Time: 1:32*
Total Workout Time: 2:43*
All of the sets for all of the exercise were a bit too light. But I was tired after between workout problems, so I left it all as it was.
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Squats/ Deadlifts – 1
Monday – 9/21/20
Gear: Crain power belt; Genesis wrist wraps; APT heavy knee sleeves: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar, ankle weights
Morning:
3-Count Pause Two Chain Squats: [--/15, 65/9, Chains: 135/7, 3-C: 175/5, SMC:215/4, Gear: 250/3] (5, 3, 1) 270/5, 282/3, 295/1 (raw: 1 x 10) 1-C: 206.5/10
Crunch-Side Bend Combo (reps to each side): 15, 12
Workout Time: 1:08
I was very tired after a rough day on Sunday and an even rougher night. As a result, all of the Squat sets were a bit harder than I would have like, and I dropped the weight slightly.
I only recorded the final set of Squats.
Afternoon:
Conv Snatch Grip Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 210/4, Gear: 245/3] (5, 3, 1) 270/5, 285/3, 300/1, (raw: 1 x 10) 210/10
Adductors/ Abductors (alternate legs): [ --/11, 3s/9] (10, 10) 6s/10, 6s/10
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:30
Ditto above.
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Benches/ Bench Assistance – 2
Wednesday – 9/23/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Curl Bar.
Morning:
Wide Grip Benches: [45/15, 60/9, 75/7, Pa: 90/5, SMC: 105/4, Add gear: 115/3] (5, 3, 1) 125/6*, 135/3, 142/1, (raw: 1 x 10) 106.5/10
MG CB Reverse Preacher Curls: [25/9, 35/7] (11, 9, 7) 40/11, 42.5/9, 45/7
Workout Time: 0:56
I started a bit too light, so I did an extra rep on the first set then increased a bit extra for the next two sets.
I only recorded the top set of Benches.
Afternoon:
Close Grip Decline Benches: [45/15, 65/9, 80/7, 95/5, SMC: 110/3, add gear: 125/1] (5, 3, 1) 140/5, 147/3, 155/1, (raw: 1 x 10) 116.5/10
Wide Grip CB Rows: [Wrist Wraps: 45/9, 65/7, 80/5] (7, 5, 3) 90/7, 95/5, 100/3
RC: Lying, up: [3.75/11] (16, 14) 5.0/16, 5.25/14
Stretching: ~5 minutes
Workout Time: 1:33*
Total Workout Time: 2:29
I was trying something a bit different on warmups, but I didn’t like it. But otherwise, a good workout.
Video, none.
I forget to record this workout.
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Thursday – 9/24/20
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 device.
Morning:
Dead Stop Squats: [--/15, 65/9, DS: 115/7, 145/5, SMC: 180/4, Gear: 210/3] (5, 3, 1) 232/5, 245/3, 257/1 (raw: 1 x10) 180/10
Dip Bar Leg Raises (legs straight and together): 2 x amrap: (legs bent) 15, 15
Workout Time: 0:55
This workout was a bit harder than I would have liked. I got all of my planned reps, but I probably went just a bit too heavy for this stage of the game. I will adjust for next time.
Afternoon:
Sumo Two Chain Deadlifts: [--/15, 45/11, 135/9, 2 Chains: 225/7, 260/5, SMC: 290/4, Gear: 320/3] (5, 3, 1) 340/5, 360/3, 380/1 (raw: 1 x10) 265/10
Hyperextensions: [--/9, 5.0/7] (11, 9, 7) 10/11, 12.5/9, 15.0/7
Stretching: ~5 minutes
Workout Time: 1:30
Total Workout Time: 2:25
I messed up writing my warmups, doing one set too many. That was part of the reason this workout took too long and was too tiring. I need to drop out one warm up set and maybe the isolation exercise on this day, or maybe change it. But at least I got all of my planned work set reps.
Week B
Bodyweight: 119.8 pounds.
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Benches/ Bench Assistance – 3
Sunday – 9/27/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Super Curl Bar, Heavy Duty Power Bar, Hand Grippers.
Morning:
Reverse Band Dead Stop Cambered Bar Benches (#2, monster-minis): [35/15, 55/9, Bands: 85/7, Pa: 105/5, SMC: 25/4, Gear:140/3] (5, 3, 1) 155/5, 165/3, 175/1, (raw: 1 x 10) 131.5/10
MG Super Curl Bar Curls: [35/11, 45/9] Wrist Wraps (11, 9, 7) 52.5/11, 55/9, 57.5/7
Workout Time: 1:04
Video 1 (Benches)
Video 2 (Curls)
Afternoon:
Medium Grip Seated Presses: [10s/15, 45/9, 50/7, 55/5, SMC: 60/4, Gear: 65/3] (5, 3, 1) 70/5, 75/3, 80/3, 85/1, (raw: 1 x 10) 62.5/10
Close Grip Cambered Bar Rows: [35/9, 50/7, Wr. Wr. 65/5] (7, 5, 3) 75/7, 80/5, 85/3
Hand Gripper (reps): [4.5/9] 6.5/11, 7.0/9, 7.5/7
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:18
Two good workouts. Except, it had been a while since I did Presses of any sort, so it took me a bit to get used to them again and to get the wrights correct.
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Squats/ Deadlifts – 3
Monday – 9/28/20
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, Nike sneakers.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Extra Low Reverse Band Squats (#3, light bands): [--/15, 65/11, Add bands: 155/7, 185/5, SMC: 215/4, Gear: 240/3] (5, 3, 1) 265/5, 280/3, 295/1, (raw: 1 x10) 206.5/10
Sit-ups (2 x amrap): 15, 15
Workout Time: 1:05
I only recorded the last set of Squats.
Afternoon:
1 Board, ¾” Deficit Conv Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 280/3] (5, 3, 1) 3005, 315/3, 330/1, (raw: 1 x10) 231/10
Standing Rocking DB Calves: [25/9, 40/7] (11, 9, 7) 50/11, 52.5/9, 55/7
Lying Leg Raises (2 x amrap): 15, 15
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:30
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Benches/ Bench Assistance – 4
Wednesday – 9/30/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Cambered Bar, Dumbbell Bar.
Morning:
Feet Up, 4-Count Pause Benches: [45/15, 65/9, 80/7, 4-C: 95/5, SMC: 110/4, Gear: 120/3] (5, 3, 1) 130/5, 137/3, 145/1 (raw: 1 x10) 3-C: 108.5/8*
BB Reverse Curls: [45/11] (11, 9, 7) 50/11, 52/9, 55/7
Workout Time: 1:00
I’m not sure why I only got eight reps on the backoff set. Maybe that long of a pause is just too tiring for that many reps. Also, the geared set were really hard, so that probably have left me a bit worn out.
Afternoon:
Cambered Bar Decline Benches: [35/15, 55/9, 75/7, Pa: 90/5, MC – 105/4, Add gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1, (raw: 1 x10) 112.5/10
One-Arm DB Rows (Parallel Grip): [30/9, 40/7, 50/5] (7, 5, 3) 57/7, 60/5, 62/3
Rotator Cuff: Lying on side: Skip
Stretching: ~5 minutes
Workout Time: 1:08
Total Workout Time: 2:08
I skipped the RB work, as I am trying to shorten my workouts. And besides, my shoulders were already feeling a bit beat up. But this workout went well, nevertheless.
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Squats/ Deadlifts – 4
Thursday – 10/1/20
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, Nike sneakers.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 160/5, SMC: 185/4, Gear: 210/3] (5, 3, 1) 230/5, 242/3, 255/1, (raw: 1 x10) 2-C: 180/10
Lying Twisting Leg Raises (2 x amrap, reps to each side): 10, 8
Workout Time: 1:01
Once again, I only recorded the final set of Squats.
Afternoon:
Sumo 2-1/4” (3 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 270/3] (5, 3, 1) 295/5, 310/3, 325/1, (raw: 1 x10) 227.5/10
Side Bends Seated: [10/9, 22/7] (11, 9, 7) 32/11, 35/9, 37/7
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:23
Two very good workouts. The Squats were a bit easier than the Deadlifts.
Week C
Bodyweight: 119.8 pounds.
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Benches/ Bench Assistance – 5
Sunday – 10/4/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Dumbbell Bars, Heavy Duty Power Bar, Curl Bar, Hand Grippers.
Morning:
4-Count Pause One Chain Benches: [45/15, 65/9, Chains: 85/9, 4-C: 100/5, SMC: 112/4, Gear: 125/3] (5, 3, 1) 135/5, 142/3, 150/1, (raw: 1 x 10), 2-C: 112.5/10
Close Grip SCB Curls: [Wrist Wraps: *MG: 35/9, 47.5/7] (11, 9, 7) 57.5/9*, CG: 55/9, 57.5/7
Workout Time: 0:58
Benches went well, a bit easy I fact. But I really messed up on the Curls. First, I started too heavy. Then I realized part way through I was using the wrong grip.
Afternoon:
Close Grip Incline Benches: [10s/15, 45/9, 60/7, Pa: 75/5, SMC: 90/4, Gear: 100/3] (5, 3, 1) 110/5, 115/3, 120/1, (raw: 1 x 10) 90/10
WG Cambered Bar Rows: [35/9, 55/7, 70/5] (7, 5, 3) 80/7, 85/5, 90/3
Hand Gripper (holds + reps): Skip
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 2:11
Inclines were a bit too hard, but I still got my planned reps. I skipped the Gripper, so as to keep this workout on the shorter side, as I had stuff to do afterwards.
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Squats/ Deadlifts – 5
Monday – 10/5/20
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.
Bars: Heavy Duty Power Bar, Ohio Deadlift Bar, ankle weights.
Morning:
Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC: 215/4, Gear: 255/3] (5, 3, 1) 280/5, 295/3, 310/1, (raw: 1 x10) 217.5/10
Decline *Sit-ups (2 x amrap): 20, 15
Workout Time: 1:08
Squats were a bit harder than planned. I should have done Crunches, not Sit-ups.
Afternoon:
Conv RB (#3, light bands) Deadlifts: [--/15, 45/9, Bands: 155/7, 205/5, SMC: 255/4, Gear: 305/3] (5, 3, 1) 335/5, 352/3, 370/1, (raw: 1 x10) 260/10
Adductors/ Abductors (1 leg at a time): [--/11, 3s/9] (10, 10) 6s/10, 6s/10
Stretching: ~5 minutes
Workout Time: 1:24
Total Workout Time: 2:32
Could have gone a bit heavier, but still, a good workout.
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Benches/ Bench Assistance – 6
Wednesday – 10/7/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Cambered Bar, Heavy Duty Power Bar, Curl Bar.
Morning:
Dead Stop Cambered Bar Benches: [35/15, 50/9, 65/7, DS: 80/5, SMC: 95/4, Gear: 110/3] (5, 3, 1) 122/5, 130/3, 137/1, (raw: 1 x10) 105/10
MG CB Reverse Curls: [35/9, 45/7] (11, 9, 7) 55/11, 57.5/9, 60/7
Workout Time: 1:04
Afternoon:
MG Decline Benches: [45/15, 65/9, 85/7, 105/5, MC: 120/4, Gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1, (raw: 1 x10) 122.5/10
Close Grip CB Rows: [Wr. Wr. 45/9, 70/7, 95/5] (7, 5, 3) 105/7, 110/5, 115/3
RC: Sitting, Front: skip
Stretching: ~5 minutes
Workout Time: 1:19
Total Workout Time: 2:23
Two good workouts.
I won’t be doing Rotator Cuff work anymore, just so I keep my BA workouts shorter, as I always have stuff to do afterwards. I just hope it doesn’t come back to bit me some day in the form of rotator cuff problems.
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Squats/ Deadlifts – 6
Thursday – 10/8/20
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.
Morning:
1 board (¾”) Extra Low Squats with Sleeves: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 245/5, 257/3, 270/1, (raw: 1 x10), 190/10
Lying Leg Raises: (2 x amrap): 17, 12
Workout Time: 1:01
I was hoping to do a bit more here, but still, a good start on (almost) regular Squats after my recent contest.
Afternoon:
Sumo Stiff Leg Deadlifts: [Regular DLs: --/15, 45/9, 135/7, SLDLs: --/11, 135/7, 165/5, SMC: 185/4, Gear: 205/3] (6, 4, 2) 225/6, 237/4, 250/2, (raw: 1 x11) 175/11
Lying Leg Curls (1 leg at a time): [2.5/9, 3.5/7] (11, 9, 7) 4.5/11, 4.75/9, 5.0/7
Stretching: ~5 minutes
Workout Time: 1:19
Total Workout Time: 2:20
When I tried to do SLDLs before as my first exercise in a workout, I felt like I wasn’t warmed up enough and might hurt myself. But I came up with the plan of warming up for regular DLs for my first three warmup sets, then repeating two of those set with SLDLs. And that worked, and the rest of the sets went well and felt good. Also, I don’t feel comfortable doing a 1RM, so I am only working up to a double.
Week D
Bodyweight: 123.4 pounds.
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Benches/ Bench Assistance – 1
Sunday – 10/11/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
One Chain Cambered Bar Bench: [35/15, 55/9, Chains: 75/7, Pa: 90/5, SMC: 105/4, Gear: 117/3] (5, 3, 1) 130/3+3, 137/3, 145/1, (raw: 1 x 10) 107.5/10
MG Super Curl Bar Preacher Curls: [35/11, 42.5/9] (11, 9, 7) Wr. Wr. 47.5/11, 50/9, 52.5/7
Workout Time: 1:06
I got confused on the first work set, thinking it was my last warmup set. As a result, I only did three reps. But I realized the mistake as soon as I got up off the Bench, so I laid down to finish the set. But I did an extra rep to account for the short rest in the middle of the set. After that, the workout went as planned.
Afternoon:
Wide Grip Seated Press: [10s/15, 45/9, 50/7, 55/5, SMC: 60/4, Gear: 65/3] (5, 3, 1) 70/5, 75/3, 80/1, (raw: 1 x 10) 60/10
One-Arm DB Rows Overhand: [30/9, 45/7, 55/5] (7, 5, 3) 62/7, 65/5, 67/3
Hand Gripper (hold 2 x 20 secs): Turns/secs: (20, 20) 6.0/20, 6.0/20
Stretching: ~5 minutes
Workout Time: 1:12
Total Workout Time: 2:18
A good workout.
I only recorded the last set of Presses.
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OFF
Monday – 10/12/20
Due to unforeseen circumstances, I was not able t work out on this day.
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Wednesday – 10/14/20
Squats/ Deadlifts – 7
Gear: Crain power belt, Genesis wrist wraps, APT heavy knee sleeves, APT 2.5-meter Black Mamba knee wraps, wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Partial Squats (full dead stop): [Normal*: --/15, 65/9, 135/7, 175/5, Partial: SMC: 225/4, Gear: 265/3] (5, 3, 1*) 290/5, 305/3, 320/1
Squats, Wraps: (2 x 1, 1) 290/1, 300/1
Bicycle Abs (2 x amrap): reps to each side: skipped
Workout Time: 1:12*
Originally, I was only going to do one set with wraps after the Partial Squats, but it felt too easy, so I did a second set. Only later I realized the reason it felt too easy was I meant to do that set with wraps with my “handicap” of going one board (3/4”) extra low. But it was for the best, as I think a better approach will be to do two sets with wraps. That will have me doing what I did in my last two contests, using wraps for attempts two and three. The difference will be, while at a contest I use sleeves for my opener, here I will do Partial Squats beforehand.
But doing three sets of Partials plus two sets with wraps was too much. Thus, next time, I will do just two sets of Partials (5, 3), then my two singles with wraps. In that way, the Partials will give me my reps work, while the two Squats with Wraps sets will prepare me for a contest. Also, to keep this workout from being too long, I won’t bother with the ab work.
Video 1 (final set of Partials and first set of wraps.
Video 2 (second set of wraps)
Afternoon:
Conv 2-/14” Deficit Deadlifts: [--/15, 45/9, 135/7, 180/5, SMC: 225/4, Gear: 265/3] (5, 3, 1) 290*/5, 300/5, 315/3, 330/1, (raw: 1 x10) 230/10
Standing Barbell Calves: [45/9, 115/7] (11, 9, 7) 140/11, 147/9, 155/7
Stretching: ~5 minutes
Workout Time: 1:28*
Total Workout Time: 2:40*
I messed up writing up the weights for my first work set, so I had to repeat it with the correct weight. That lengthened this workout. With doing an “extra set” in each workout, my total workout time was too long. But I will correct all of that next time.
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Benches/ Bench Assistance – 8
Thursday – 10/15/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Curl Bar, Wrist Roller.
Morning:
Feet Up 1-Count Pause Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 110/4, Add gear: 122/3] (5, 3, 1) 135/4*, 140/3, 145/1, (raw: 1 x10) 108.5/10
Wrist Roller (Underhand): [1.25/5] (5, 3, 1) 2.25/5, 2.5/3, 2.75/1
Workout Time: 0:56
I started too heavy on the Benches and that continued through this workout. As a result, my form was off.
I wasn’t sure on the reps for the Wrist Roller. I was going to do 7, 5, 3, but that was too much. But a single is too little. Next time, I will do 6, 4, 2.
I only record the second set of Benches.
Afternoon:
Dips (on bars): [Pushups: Angle: 15, Flat: 9, Dips: --/7, 10/6, Wr. Wr. 20/6, 25/6] (6, 4, 2) 30/6, 32.5/4, 35/2
Medium Grip CB Rows: [45/9, 70/7, Wr.Wr. 90/5] (7, 5, 3) 100/7, 105/5, 110/3
Stretching: ~5 minutes
Workout Time: 1:12
Total Workout Time: 2:08
At the last minute, I changed from a form of Declines to Dips. I hadn’t prepared to do so, so I did not have weights written up. But I figured it out on the fly. But I did pushups to warmup. With the last-minute change, I forget about the backoff set. I’ll get it next time.
Video: none. Forgot about it.
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Squats/ Deadlifts – 8
Sunday – 10/18/20
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, Dumbbell Bar.
Morning:
Olympic Squats (With Manta Ray): [--/15, 45/9, 125/7, 155/5, SMC: 185/4, Gear: 210/3] (5, 3, 1) 230/5, 242/3, 255/1, (raw: 1 x10) 180/10
Dip Bar Twisting Leg Raises (legs straight and together?): 2 x amrap (reps to each side): 15, 15
Workout Time: 1:01
A very good workout.
I forgot a five on my right side on the second set. That is why I start and stop.
Afternoon:
3/4” Deficit (1 board) Sumo Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 285/2*] (5, 3, 1) 305/5, 322/3, 340/1, (raw: 1 x10) 237.5/10
Hyperextensions: [--/9, 7.5/7] (11, 9, 7) 12.5/11, 15.0/9, 17.5/7
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:26
I was hoping to go a bit heavier on the Deadlifts, but the difficulty of the final warmup set led me to drop the planned weights just a bit.
Rotation II
Week A
Bodyweight: 120.2 pounds.
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Benches/ BA – 1
Monday – 10/19/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Cambered Bar, Dumbbell Bar.
Morning:
Reverse Band Benches (#2, monster-mini-bands): [45/15, 65/9, Bands: Pa: 95/7, 115/5, SMC: 135/4, Gear: 155/3] (5, 3, 1) 170/5, 177/3, 185/1, (raw:1 x 10) 137.5/10
Dumbbell Curls (arms together): [10s/9, Wr. Wr. 17.5s/7] (11, 9, 7) 22.5s/11^, 24s/9^, 25s/7^
Workout Time: 1:04
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) 115/5, 120/3, 125/1, (raw:1 x 10) 1-C: 95/10
MG Cambered Bar Rows: [35/9, 55/7, Wr. Wr. 70/5] (7, 5, 3) 80/7, 85/5, 90/3
Stretching: ~5 minutes
Workout Time: 1:18
Total Workout Time: 2:22
Two good workouts.
______________________________
Squats/ Deadlifts – 1
Wednesday – 10/21/20
Gear: Crain power belt; Genesis wrist wraps; APT heavy knee sleeves: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar, dumbbell bar.
Morning:
3-Count Pause Two Chain Squats: [--/15, 65/9, Chains: 135/7, 3-C: 175/5, SMC:215/4, Gear: 250/3] (5, 3, 1) 275/5, 290/3, 305/1 (raw: 1 x 10) 1-C: 215/10
Crunch-Side Bend Combo: (15, 15) 15, 15 (reps to each side)
Workout Time: 1:04
Afternoon:
Conv Snatch Grip Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 255/3] (5, 3, 1) 280/5, 295/3, 310/1, (raw: 1x 10) 217.5/10
Adductors/ Abductors (alternate legs): [ --/11, 3s/9] (12, 12) 6s/12, 6s/12
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:25
Two good workouts.
______________________________
Benches/ Bench Assistance – 2
Thursday – 10/22/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Curl Bar.
Morning:
Wide Grip Benches: [45/15, 60/9, 75/7, Pa: 90/5, SMC: 105/4, Add gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1, (1 x 10) 112.5/10
MG CB Reverse Preacher Curls: [25/9, 35/7] (11, 9, 7) 42.5/11, 45/9, 47.5/7
Workout Time: 1:02
Along with my top two sets, I also recorded my backoff set. And with doing so, I realized I left my gear on. But wrist wraps and a belt make little difference so no matter.
Afternoon:
Close Grip Decline Benches: [45/15, 65/9, 85/7, 100/5, SMC: 115/4, add gear: 130/3] (5, 3, 1) 142/5, 150/3, 157/1, (raw: 1 x 10) 117.5/10
Wide Grip CB Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:22
Two more good workouts.
I only recorded the second set of Declines.
______________________________
Squats/ Deadlifts – 2
Sunday – 10/25/20
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, 45/12, DS: 115/7, 145/5, SMC: 180/4, Gear: 210/3] (5, 3, 1) 235/5, 247/3, 260/1, (raw: 1 x 10) 182.5/10
Dip Bar Leg Raises (legs together): Legs Bent, No boots: (17, 17) 17, 20
Workout Time: 0:56
Afternoon:
Sumo Two Chain Deadlift: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 270/4, Gear: 315/3] (5, 3, 1) 350/5, 370/3, 390/1, (raw: 1 x 10) 272.5/10
Standing Leg Curls (alternate legs): [--/11, 3s/9] (10, 10) 6s/12, 6s/12
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:17
Week B
Bodyweight: 123.6 pounds.
_____________________________
Benches/ Bench Assistance – 3
Monday – 10/26/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.
Morning:
Reverse Band Dead Stop Cambered Bar Benches: [35/15, 55/9, Bands: 85/7, DS: 105/5, SMC: 125/4, Gear:145/3] (5, 3, 1) 160/5, 170/3, 180/1, (raw: 1 x 10) 135/10
MG SCB Curls: [35/11, 45/9] (11, 9, 7) Wrist Wraps: 54/11. 56.5/9, 59/7
Workout Time: 1:00
Once again, I recorded the backoff set. At least this time, I remembered to take off my gear.
Afternoon:
Medium Grip Seated Presses: [10s/15, 45/9, 52/7, 60/5, SMC: 67/4, Gear: 75/3] (5, 3, 1) 80/5, 85/3, 90/1, (raw: 1 x 10) 67.5/10
Close Grip Camber Bar Rows: [35/9, 55/7, Wr. Wr.: 70/5] (7, 5, 3) 80/7, 85/5, 90/3
Hand Gripper (holds + reps): [4 secs + 3.5/5] (7, 5, 3) 5.5/7, 6.0/6, 6.5/3
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 2:13
_____________________________
Skipped
Wednesday – 10/28/20
Once again, for personal reasons, I was unable to work out on this day. But I might make it up by working out on Friday.
_____________________________
Squats/ Deadlifts – 3
Thursday – 10/29/20
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: 250/3] (5, 3, 1) 275/5, 290/4* 310/1, (raw: 1 x 10) 217.5/10
Sit-ups (2 x amrap): 17, 17
Workout Time: 1:03
Afternoon:
1 Board, ¾” Deficit Conv Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 280/3] (5, 3, 1) 310/5, 327/3, 345/1, (raw: 1 x 10) 241.5/10
Standing Rocking DB Calves: [25/11, 42.5/9] (11, 9, 7) 52.5/11, 55/9, 57.5/7
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:23
Two good workouts. I was able to bump the planned weight up a bit.
______________________________
Benches/ Bench Assistance – 4
Friday – 10/30/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Cambered Bar, Dumbbell Bar.
Morning:
4-Count Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, 4-C: 95/5, SMC: 110/4, Gear: 122/2] (5, 3, 1) 132/5, 140/3, 147/1, (raw: 1 x 10) 3-C: 107.5/10
BB Reverse Curls: [45/9] (11, 9, 7) 52.5/11, 55/9, 57.5/7
Workout Time: 0”57
I only recorded the top set of Benches.
Afternoon:
Cambered Bar Decline Benches: [35/15, 55/9, 75/7, Pa: 95/5, MC – 110/4, Add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1, (raw: 1 x 10) 116.5/10
One-Arm DB Rows (Underhand): [30/9, 42/7, 52/5] (7, 5, 3) 60/7, 62/5, 65/3
Stretching: ~5 minutes
Workout Time: 1:08
Total Workout Time: 2:05
Two good workouts.
______________________________
Squats/ Deadlifts – 4
Sunday – 11/1/20
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.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 165/5, SMC: 190/4, Gear: 215/3] (5, 3, 1) 240/5, 252/3, 265/1, (raw: 1 x 10), 2-C: 185/10
Lying Twisting Leg Raises (10, 10): 10, 10
Workout Time: 1:01
Afternoon:
Sumo 2-1/7” (3 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 270/3] (5, 3, 1) 300/5, 315/3, 332/1, (raw: 1 x 10) 232.5/10
Side Bends Seated: [10/9, 25/7] (11, 9, 7) 35/11, 37/9, 40/7
Stretching: ~5 minutes
Workout Time: 1:19
Total Workout Time: 2:20
Week C
Bodyweight: 123.6 pounds.
______________________________
Benches/ Bench Assistance – 5
Monday – 11/2/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Super Curl Bar, Cambered Bar.
Morning:
4-Count Pause One Chain Benches: [45/15, 65/9, Chains: 85/9, 4-C: 100/5, SMC: 115/4, Gear: 130/3] (5, 3, 1) 140/5, 147/3, 155/1, (raw: 1 x 10) 2-C: 116.5/10
Close Grip SCB Curls: [Wrist Wraps: 35/9, 47.5/7] (11, 9, 7) 57.5/11, 60/9, 62.5/7
Workout Time: 1:00
I only recorded the top set of Benches.
Afternoon:
Close Grip Incline Benches: [10s/15, 45/9, 60/7, Pa: 75/5, SMC: 90/4, Gear: 102/3] (5, 3, 1) 112.5/5, 117.5/3, 122.5/1, (raw: 1 x 10) 91.5/10
Wide Grip Cambered Bar Rows: [35/9, 55/7, 70/5] (7, 5, 3) 80/7^, 85/5^, 90/3^
Stretching: ~5 minutes
Workout Time: 1:07
Total Workout Time: 2:07
______________________________
Squats/ Deadlifts – 5
Wednesday – 11/4/20
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 Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC: 215/4, Gear: 255/3] (5, 3, 1) 285/5, 300/3, 315/1, (raw: 1 x 10) 220/10
Decline Crunches (12, 12): 12, 12
Workout Time: 1:04
Afternoon:
Conv RB (#3, light bands) Deadlifts: [--/15, 45/9, Bands: 155/7, 210/5, SMC: 265/4, Gear: 315/3] (5, 3, 1) 345/5, 365/3, 385/1, (raw: 1 x 10) 270/10
Adductors/ Abductors (1 leg at a time): [--/11, 3s/9] (12, 12) 6s/12, 6s/12
Stretching: ~5 minutes
Workout Time: 1:18
Total Workout Time: 2:22
______________________________
Benches/ Bench Assistance – 6
Thursday – 11/5/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Cambered Bar, Heavy Duty Power Bar, Curl Bar.
Morning:
Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 115/3] (5, 3, 1) 130/5, 137/3, 145/1, (raw: 1 x 10) 108.5/10
MG CB Reverse Curls: [35/9, 47.5/7] (11, 9, 7) 57.5/11, 60/9, 62.5/7
Workout Time: 0:58
Afternoon:
MG Decline Benches: [45/15, 65/9, 85/7, 105/5, MC: 125/4, Gear: 140/3] (5, 3, 1) 155/4*, 160/3, 167/1, (raw: 1 x 10) 125/10
Close Grip CB Rows: [Wr. Wr. 45/9, 75/7, 100/5] (7, 5, 3) 110/7, 115/5, 1203
7.5/12!
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 2:11
I recorded all three geared sets of Declines. The first did not go as planned, but I readjusted for the next two.
______________________________
OFF
Sunday – 11/8/20
This was my planned monthly extra day off.
______________________________
Squats/ Deadlifts – 6
Monday – 11/9/20
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:
1 board (¾”) Extra Low Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC: 200/4, Gear: 230/3] (5, 3, 1) 255/5, 267/3, 282/1, (raw: 1 x10) 197.5/10
Lying Leg Raises: (17, 17) 18, 17
Workout Time: 1:03
Afternoon:
Sumo Stiff Leg Deadlifts: [Regular: --/15, 45/9, 135/7, SLDLs: --/11, 135/7, 165/5, SMC: 190/4, Gear: 215/3] (6, 4, 2) 235/6, 247/4, 260/2, (raw: 1 x 11) 185/11
Lying Leg Curls (1 leg at a time): [2.5/9, 3.75/7] (11, 9, 7) 4.75/11, 5.0/9, 5.25/7
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 2:16
I forgot to record the second geared set of SLDLs, so I recorded the raw backoff set instead.
Week D
Bodyweight: 120.4 pounds.
______________________________
Benches/ Bench Assistance – 1
Wednesday – 11/11/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bars: Cambered Bar, Heavy Duty Power Bar, Dumbbell Bar, Super Curl Bar, Hand Grippers.
Morning:
One Chain Cambered Bar Bench: [35/15, 55/9, Chains: 75/7, Pa: 90/5, SMC: 105/4, Gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1, (raw: 1 x 10) 112.5/10
MG Super Curl Bar Preacher Curls: [35/11, 42.5/9] (11, 9, 7) Wr. Wr. 50/11, 52.5/9, 55/7
Workout Time: 0:56
Afternoon:
Wide Grip Seated Press: [10s/15, 45/9, 52/7, 60/5, SMC: 65/4, Gear: 70/3] (5, 3, 1) 75/5, 80/3, 85/1, (raw: 1 x 10) 65/10
One-Arm DB Rows (overhand): [30/9, 45/7, 57/5] (7, 5, 3) 65/7, 67/5, 70/3
Hand Gripper (hold 2 x 20 secs): Turns/secs: 6.5/20, 6.5/20
Stretching: ~5 minutes
Workout Time: 1:13
Total Workout Time: 2:09
______________________________
Squats/ Deadlifts – 7
Thursday – 11/12/20
Gear: Crain power belt, Genesis wrist wraps, APT heavy knee sleeves, 2.5-meter Black Mamba knee wraps, wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Partial Squats (full dead stop): [--/15, 65/9, 135/7, 175/5, Partial: SMC: 225/4, Gear: 270/3] (5, 3) 300/5, 315/3
3/4” XL Squats with Wraps: (2 x 1, 1) 285/1, 300/1
Workout Time: 1:02
I was very happy with how this workout went. I have finally figured out to incorporate wraps into my Squat routine.
Video 1 (Partial Squats, both sets)
Video 2 (Squats with Wraps, both sets)
Afternoon:
Conv 2-/14” Deficit Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 285/3] (5, 3, 1) 315/5, 330/3, 345/1, (raw: 1 x10) 241.5/10
Standing Barbell Calves: [45/9, 135/7] (11, 9, 7) 145/11, 152/9, 160/7
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:16
_____________________________
Benches/ Bench Assistance – 8
Sunday – 11/15/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Curl Bar, Wrist Roller.
Morning:
Feet Up 1-Count Pause Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 110/4, Add gear: 122/3] (5, 3, 1) 132/5, 140/3, 147/1, (raw: 1 x 10) 110.5/10
Wrist Roller (underhand): [
Workout Time: 0:57
Afternoon:
Dips on Bars: [Pushups: Angle: 15, Flat: 11, Dips: --/9, 10/7, 20/5, MC: 25/4, Wr. Wr. 30/3] (6, 4, 2) 35/6, 40/4, 45/2, (raw: 1 x10) 25/10
Medium Grip CB Rows: [45/9, 70/7, Wr.Wr: 95/5] (7, 5, 3) 105/7, 110/5, 115/3
Stretching: ~5 minutes
Workout Time: 1:08
Total Workout Time: 2:05
High winds knocked my power went out just as I was finishing this workout.
I only recorded the top geared set of Dips, so I recorded the backoff set as well, then the final set of Rows.
______________________________
Squats/ Deadlifts – 8
Monday – 11/16/20
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, Dumbbell Bar.
Morning:
Olympic Squats (with Manta Ray): [--/15, 45/9, 125/7, 155/5, SMC: 185/4, Gear: 215/3] (5, 3, 1) 237.5/5, 250/3, 262.5/1, (raw: 1 x 10), 185/10
Dip Bar Twisting Leg Raises:
Workout Time: 1:04
The power remained off all night and into the morning, so I was prepared to work out in sweats and to the light of a lantern. But thank God, the power came back on about an hour before I started this workout. The power outage lasted 17 hours.
Afternoon:
3/4” Deficit (1 board) Sumo Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 285/3] (5, 3, 1) 315/5, 332/3, 350/1, (raw: 1 x 10) 245/10
Hyperextensions: [--/11, 7.5/9] (11, 9, 7) 15/11^, 17.5/9^, 20/7^
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:21
______________________________
Last Log and Videos
This will be my last training log, at least for a while. I just do not have the time to keep posting these logs. I also do not have the time to post any more videos to Workout Videos. But at least there I have already posted multiple videos to each category, so they give a good sampling of each category of exercises.
Starting and Progressing in Powerlifting:
A Comprehensive Guide to the World’s Strongest Sport
2020-21 Tetra-Trinity #1 Powerlifting Training Plan; Rotations I and II of VI. Copyright © 2020 By Gary F. Zeolla.
Powerlifting and Strength Training
Powerlifting and Strength Training:
Full Workout Logs: 2018 - Present
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