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2020 Tetra-Trinity #2 Powerlifting Training Plan

Rotations I and II of VI

by Gary F. Zeolla


These workout logs are continued from: 2019-20 Tetra-Trinity #1 Powerlifting Training Plan: Peaking Week.


Stats:
Age: 59.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, in September/ October 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).


2020 Tetra-Trinity #2 Training Plan Preview and Summary

      My contest was canceled, but I finished my previous training plan as if it was still on. See Imaginary Contest and Future Plans for details in that regard. I then took a couple of days off. It is now time to begin a new training plan in preparation for my next contest. My previous training plan went well, so I will be sticking with it for the most part. For the changes I will be making and further details, see (forthcoming).

 


Rotation I

 

Week A

Bodyweight: 122.6 pounds.

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Benches – 1

Wednesday – 4/1/20

Gear: Crain: power belt; APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

Reverse Band Cambered Bar Benches (#2, monster- mini-bands): [35/15, 55/9, Bands: 90/7, Pa: 105/5, SMC: 120/4, Gear:135/3[ (7, 5, 3) 150/7, 157/5, 165/3, 8-12, raw: 122.5/12

Hand Gripper (hold 2 x 20 secs): turns/ secs: 5.0/20, 5.0/20

Workout Time: 0:44

Video 1

 

Afternoon:

Close Grip Bench: [45/15, 65/9, 85/7, SMC: 100/5, Gear: 112/3] (7, 5, 3) 125/7, 132/5, 140/3, 8-12, raw: 105/12

Close Grip Barbell Rows: [45/9, 60/7, 70/5, 80/3] (8, 6, 4) 90/8, 95/6, 100/4, 1 x 8-12: 80/12

MG Curl Bar Preacher Curls: [35/9] (12, 10, 8) 45/12, 47/10, 50/8

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:06

Both of these workouts went well and as planned. The drop of 5% in weights from the last time I did these exercises gave me the intensity I wanted, hard but not too hard.

Video 2

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 Squats/ Deadlifts – 1

Thursday – 4/2/20

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 Reverse Band Squats (#3, average bands): [--/15, 65/11, Add bands: 155/7, 3-C: 185/5, SMC:210/4, Gear: 235/3] (7, 5, 3) 260/7, 275/5, 290/3, 8-12, raw: 1-C: 205/12

Workout Time: 0:53

Video 1

I forgot to record the last two geared work sets, so I recorded the backoff set instead.

 

Afternoon:

Conv 3” (4 boards) Deficit Reverse Band Deadlifts (#3, average bands): [45/11, Bands: 155/9, 185/7, 215/5, SMC: 45/4, Gear: 275/3] (7, 5, 3) 300/7, 315/5, 330/3, 8-12, raw: 230/12

Sit-ups: [--/9, 10/7] *12, 10, 8) 15/12, 16.25/10, 17.5/8

Stretching: ~5 minutes

Workout Time: 1:18

Total Workout Time: 2:11

Ditto about my Bench workouts yesterday.

Video 2

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Benches – 2

Sunday – 4/5/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Dumbbell Bars, Cambered Bar, Super Curl Bar.

 

Morning:

Dumbbell Benches (arms together): [20s/15, 30s/9, 35s/7, SMC: 40s/5, Gear: 45s/3] (7, 5, 3) 50s/7, 52s/5, 55s/3, 8-12, raw: 41.5s/12

Shoulder Horn (Arms Together): [5.0/11] (18, 16) 7.0/18, 7.25/16

Workout Time: 0:49

Video 1

 

Afternoon:

Two-Count Pause Cambered Bar Benches: [35/15, 55/9, 70/7, 2-C: 85/5, SMC: 100/4, Gear: 112/3] (7, 5, 3) 125/7, 130/5, 135/3, 8-12, raw: 1-C: 101.5/12

Wide Grip SCB Rows: [Wrist Wraps: 35/9, 55/7, 70/5, 80/3] (8, 6, 4) 90/8, 95/6, 100/4, 1 x 8-12: 80/12

SCB Preacher Reverse Curls: [35/9] (12, 10, 8) 45/12, 47/10, 50/8

Stretching: ~5 minutes

Workout Time: 1:33

Total Workout Time: 2:22

Two good workouts. Just the right intensity for the first, a bit too hard for the second. But I felt good after a rare very good night of sleep, so I went with it.

Video 2

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Squats/ Deadlifts – 2

Monday – 4/6/20

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, Hyperextension Bench.

 

Morning:

Olympic Squats (No Mantra Ray): [--/15, 45/9, 125/7, 155/5, SMC: 175/4, Gear: 195/3] (7, 5, 3) 215/7, 225/5, 237/3, 8-12, raw: 165/12

Workout Time: 0:53

Video 1

I forgot to record any videos.

 

Afternoon:

Sumo RB Deadlift (light, #3): [--/15, Bands: 45/9, 155/7, 205/5, SMC: 250/4, Gear: 290/3] (7, 5, 3) 320/7, 337/5, 355/3, 8-12, raw: 250/12

Lying Leg Curls (alternate legs): [2.5/9, 4.0/7] (12, 10, 8) 5.0/12, 5.25/10, 5.5/8

Stretching: ~5 minutes

Workout Time: 1:13

Total Workout Time: 2:06

Opposite yesterday, I barely slept, so I felt awful for these workouts. The morning workout was the right intensity, but in the afternoon, it was too light. But with the way I felt, I went with it.

Video

I only recorded the final geared set.


Week B

Bodyweight: 122.8 pounds.

_____________________________

Benches – 3

Wednesday – 4/8/20

Gear: Crain: power belt, APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

One Chain Bench: [45/15, 65/9, Chains: 85/7, 100/5, SMC: 115/4, Gear: 125/3] (7, 5, 3) 135/7, 142/5, 150/3, 8-12, raw: 112.5/12

Hand Gripper (reps: [5.5/9] (12, 10, 8) 7.5/12, 8.0/10, 8.5/8

Workout Time: 0:49

Video 1

 

Afternoon:

Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC:100/4, Add gear: 115/3] (7, 5, 3) 125/7, 132/5, 140/3, 8-12, raw: 105/12

Medium Grip BB Rows: [45/9, 60/7, 75/5, 85/3] (8, 6, 4) 95/8, 100/6, 105/4, 1 x 8-12: 85/12

Dumbbell Curls (alternate arms): [10s/9] Wrist Wraps: (12, 10, 8) 20s/12, 21.5s/10, 22.5s/8

Stretching: ~5 minutes

Workout Time: 1:23

Total Workout Time: 2:12

 Two good workouts. The Close Grip Benches were a bit harder than I wanted, but I was feeling good, so I went with it.

Video 2

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 Squats/ Deadlifts – 3

Thursday – 4/9/20

 ear: 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 Two Chain Squats: [--/15, 65/9, Chains: 135/7, 170/5, SMC: 205/4, Gear: 240/3] (7, 5, 3) 265/7, 280/5, 295/3, (raw: 12) 205/12

Workout Time: 0:59

Video

 

Afternoon:

Conv 3/4” (1 Board) Deficit Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 225/4, Gear: 265/3] (7, 5, 3) 295/7, 310/5, 325/3, (raw: 12) 227.5/12

Adductors/ Abductors (alternate legs): [--/11, 3s/9] (10, 10) 6s/10, 6s/10

Lying Leg Raises (2 x amrap): 12, 12

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:16

Two more good workouts. The Chain Squats were a bit harder than I wanted, but I was feeling good, so I went with it.

Video

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Benches – 4

Easter Sunday – 4/12/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Dumbbell Bar, Super Curl Bar.

 

Morning:

Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 105/4, Add gear: 115/3] (7, 5, 3) 125/7, 130/5, 135/3, (raw: 12) 101.5/12

Rotator Cuff: Lying, In: [4.0/11] (18, 16) 6.0/18, 6.25/16

Workout Time: 0:47

Video 1

 

Afternoon:

Wide Grip Benches: [45/15, 65/9, 80/7, Pa: 95/5, SMC: 105/4, Add gear: 115/3] (7, 5, 3) 125/7, 130/5, 137/3, (raw: 12) 102.5/12

One-Arm DB Rows (Underhand): [30/9, 40/7, 45/5, Wrist Wraps: 50/3] (8, 6, 4) 55/8, 57/6, 60/4, (1 x 12) 47.5/12

CG SCB Reverse Curls: [40/9] (12, 10, 8) 50/12, 52.5/10, 55/8

Stretching: ~5 minutes

Workout Time: 1:31

Total Workout Time: 2:18

 Two good workouts. The weights were about right for both workouts.

 Video 2

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Squats/ Deadlifts – 4

Monday – 4/13/20

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:

Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 155/5, SMC: 175/4, Gear: 195/3] (7, 5, 3) 215/7, 227/5, 240/3, (raw: 12), 2-C: 170/12

Workout Time: 0:53 

 Video

 

Afternoon:

Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 270/3] (7, 5, 3) 300/7, 315/5, 330/3, (raw: 12) 230/12

Standing Rocking Barbell Calves: [45/9, 135/7] (12, 10, 8) 150/12, 157.5/10, 165/8

Stretching: ~5 minutes

Workout Time: 1:13

Total Workout Time: 2:06

Two more good workouts. The weights were a bit too light in the morning and a bit too heavy in the afternoon, but I went with it in both cases, as I was rather tired after yet another sleepless night.

Video


Week C

Bodyweight: 122.8 pounds.

______________________________

Benches – 5

Wednesday – 4/15/20

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:

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: 75/7, DS: 90/5, SMC: 105/4, Gear: 117/3] (7, 5, 3) 130/7, 137/5, 145/3, (raw: 12) 107.5/12

Hand Gripper, Holds: [Turns/secs: 5.0/9] (12, 10, 8) 7.0/12, 7.5/10, 8.0/8

Workout Time: 0:51

Video 1

 

Afternoon:

DB Benches (alternate arms): [20s/15, 30s/9, 35s/7, SMC: 40s/5, Gear: 45s/3] (7, 5, 3) 50s/7, 52s/5, 55s/3, (raw: 12) 40s/12

Wide Grip Barbell Bar Rows: [45/9, 60/7, 70/5, Wrist Wraps: 80/3] (8, 6, 4) 908, 95/6, 100/4, (1 x 12) 80/12

Close Grip CB Curls: [Wrist Wraps: 35/9] (12, 10, 8) 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout Time: 1:27

Total Workout Time: 2:18

Two good workouts.

Video 2

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Squats/ Deadlifts – 5

Thursday – 4/16/20

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:         

Reverse Band Squats (#3, light bands): [--/15, 65/9, Bands: 155/7, 185/5, SMC: 215/4, Gear: 240/3] (7, 5, 3) 265/7, 280/5, 295/3, (raw: 12) 205/12

Workout Time: 1:00

 Video

 

Afternoon:

Conv Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 260/4, Gear: 295/3] (7, 5, 3) 325/7, 342/5, 360/3, (raw: 12) 252/12

Crunch-Side Bend Combo: [--/9, 8.75/7] (12, 10, 8) 15/8*, 12.5/10, 11.25/10*

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:22

 Two more good workouts. On the Ab exercise, I hadn’t done it in a long time and started too heavy.

Video

On the last rep of the first recorded set of Deadlifts, the chain fell off of the left side of the bar. That is why you see me pause, look to the left, stop, pause the video, restart the video, and do the final rep. While the video was paused, I of course put the chain back on the bar.

______________________________

Benches – 6

Sunday – 4/19/20

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:

3 Count Pause Benches: [45/15, 65/9, 80/7, 3-C: 95/5, SMC: 105/4, Gear: 115/3] (7, 5, 3) 125/7, 132/5, 140/3, (raw: 12) 2-C: 105/12

RC: Sitting, Front: [4.5/11] (18, 16) 5.75/18, 6.0/16

Workout Time: 0:45

I felt good for this workout, despite being sick a couple of days before.

Video 1

 

Afternoon:

Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 112/3] (7, 5, 3) 125/7, 130/5, 135/3, (raw: 12) 100/12

Close Grip SCB Rows: [35/9, 55/7, 70/5, Wrist Wraps: 85/3] (8, 6, 4) 95/8, 100/6, 105/4, (1 x 12) 85/12

MG SCB Reverse Curls: [45/9] (12, 10, 8) 55/12, 57/10, 60/8

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:17

For this workout, I was feeling much more fatigued than usual. For details, see Part One of my two-part article Different Perspective in Dealing with the Coronavirus (Had Either COVID-19 or the Flu and Mostly Recovered in 35 Hours).

But despite the problems, both of these workouts went as planned.

Video 2

______________________________

Squats/ Deadlifts – 6

Monday – 4/20/20

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 (3/4”) Extra Low Squats with Sleeves: [--/15, 65/9, 135/7, 165/5, SMC: 190/4, Gear: 215/3] (7, 5, 3) 235/7^, 247/5^, 260/3^, (raw: 12) 182.5/12

Workout Time: 0:53

The three geared work sets are marked as tying 50s PRs. But that is because I only did this slight variation of regular Squats with Sleeves a couple of times before in my previous training plan.

Video

 

Afternoon:

Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 135/9, 2 Chains: 225/7, 250/5, SMC: 275/4, Gear: 295/3] (7, 5, 3) 315/7, 332/5, 350/3, (raw: 12) 245/12

Hyperextension: [--/9, 5.0/7] (12, 10, 8) 7.5/12, 8.75/10, 10/8

Stretching: ~5 minutes

Workout Time: 1:20

Total Workout Time: 2:13

I felt fine for these workouts, completely recovered from whatever I was infected with. And they went as planned.

Video


Week D

Bodyweight: 122.8 pounds.

______________________________

Benches – 7

Wednesday – 4/22/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 95/7, 4-C: 110/5, SMC: 125/4, Gear: 140/3] (7, 5, 3) 155/7, 162/5, 170/3, (raw: 12) 2-C: 130/12

Hand Gripper (holds + reps): [turns/reps: 4 secs + 5.0/5] (8, 6, 4) 7.0/8, 7.5/6, 8.0/4

Workout Time: 0:49

This Bench exercise I did in my last routine, so I was interested to see how it felt. It felt okay, but I will see if I progress as well on it as on exercises I did not do last time.

Video 1

The song playing on the first set of Benches is “Love Addict” by Family Force 5, one of my favorite songs.

 

Afternoon:

2-Count Pause Close Grip Cambered Bar Benches: [35/15, 55/9, 70/7, 2-C: 85/5, SMC:100/4, Add gear: 110/3] (7, 5, 3) 120/7, 125/5, 130/3, (raw: 12) 1-C: 97.5/12

DB Upright Rows: 10s/9, 15s/9, 20s/8, 21.5s/8, 22.5s/6

Medium Grip Curl Bar Curls: [Wrist Wraps: 40/9] (12, 10, 8) 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:05

This was the first time I did Upright Row in ages. I had no idea how much weight to use, so I started light and worked up. But I didn’t want to push at all. I just wanted to get the feel of it. I’m not sure if I will stick with them or not. But otherwise, a good workout.

Video 2

I only recorded the final set of benches and of the next two exercises.

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Squats/ Deadlifts – 7

Thursday – 4/23/20

Gear: Crain power belt, Genesis wrist wraps; 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:

Squats with Wraps: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (7, 5, 3) 245/7, 260/5, 275/3, (1 x ?) 225/1*

Workout Time: 1:01*

An terrible night before this day’s workouts, but fortunately, I am still in my backoff period, so I figured I could do what I had planned. Seven reps is the most reps I have done with wraps in ages. But it felt good. So did the next two sets. But I could have gone a bit heavier, but with how I was feeling, I figured it was best not to push it. But then I tried to do a backoff set with wraps, and that did not feel good at all, so I stopped after just one rep.

Video

 

Afternoon:

Conv 2-/14” Deficit Deadlifts: [--/15, 45/9, 135/7, 175/5, SMC: 215/4, Gear: 255/3] (7, 5, 3) 280/7, 295/5, 310/3, (raw: 12) 215/12

Twist Dip Bar Leg Raises (alternate legs): [--/9, 3s/7] (10, 10) 6s/10, 6s/10

Stretching: ~5 minutes

Workout Time: 1:27

Total Workout Time: 2:28

A good workout, despite feeling really tired by the time of this workout.

Video

______________________________

Benches – 8

Sunday – 4/26/20

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:

Feet Up 1-Count Pause Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 105/4, Add gear: 115/3] (7, 5, 3) 125/7^, 132/5!, 140/3!, (raw: 12) 1-C: 105/12

RC: Lying, Out: [4.0/11] (18, 16) 6.0/18, 6.25/16

Workout Time: 0:48

From the video, I was pausing better on the second recorded set than on the first. I have to work on that the next time. The tied and new PRs don’t mean too much, as I only did this variation once before, in my previous routine.

Video 1

 

Afternoon:

Wide Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 112/3] (7, 5, 3) 125/5*, 120/5, 125/3, (raw: 12) 92.5/12

Medium Grip SCB Rows: [35/9, 50/7, Wrist Wrarps: 65/5, 80/3] (8, 6, 4) 90/9*, 95/6, 100/4, (1 x 12) 80/12

Wrist Roller (Overhand): [1.25/5] (8, 6, 4) 1.75/8, 2.0/6, 2.25/4

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:14

I started too heavy on the Bench exercise. That is because this was the first time I had done this a particular variation.

Video 2

______________________________

Squats/ Deadlifts – 8

Monday – 4/27/20

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:

Extra Low Squats: [--/15, 65/9, 115/7, 145/5, SMC: 175/4, Gear: 200/3] (7, 5, 3) 225/7, 237/5, 250/3, (raw: 12) 175/12

Workout Time: 0:56

Video

Another sleepless night before this day’s workouts. As a result, I probably could have gone a bit heavier on this exercise, but I didn’t want to push it with the way I was feeling.

 

Afternoon:

3/4” (1 board) Deficit Sumo Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 275/3] (7, 5, 3) 305/7, 320/5, 335/3, (raw: 12) 235/12

Standing DB Calves: [25/9] (12, 10, 8) 35/12, 37.5/10, 40/8

Stretching: ~5 minutes

Workout Time: 1:15

Total Workout Time: 2:11

This is the last of my backoff workouts. My four-week backoff period/ first rotation went almost perfectly according to plan. My only missed reps were on a couple of exercises I hadn’t done before. But otherwise, I picked the reps just about right. A bit too heavy on a few, a bit too light on a few others. But still, I got through it just about exactly as planned, with only having to make a couple of minor adjustments. With my next workout, I will drop the reps and increase the intensity. I am looking forward to it.

 Video


 

Rotation II

 

Week A

 

Bodyweight: 122.8 pounds.

______________________________

Benches – 1

Wednesday – 4/29/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

Reverse Band Cambered Bar Bench: [35/15, 55/9, Bands: 95/7, Pa: 115/5, SMC: 130/4, Gear:145/3] (6, 4, 2) 160/6, 170/4, 180/2!, (raw: 11) 135/11

Hand Gripper: 2 x 20 secs, 5.5 turns, 5.5 turns.

Workout Time: 0:50

Video 1

 

Afternoon:

Close Grip Bench: [45/15, 65/9, 80/7, 95/5, SMC: 110/4, Gear: 122/3] (6, 4, 2) 135/6, 142/4, 150/2, (raw: 11) 112.5/11

Close Grip BB Rows: [45/9, 60/7, 75/5, 85/3] (7, 5, 3) 95/8*, 100/6*, 105/4*, (1 x 11) 85/12*

MG Curl Bar Preacher Curls: [35/9] (11, 9, 7) 47/12*, 50/10*, 52/8*

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:15

It felt good to get back into more vigorous training. I picked the weights just right for my two Bench exercises. I actually had originally written down somewhat lower weights for these and most of the rest of my major exercises. But then I realized I was not accounting for moving from backoff to higher intensity, so I bumped them all up a bit. I then bumped up the weights on the first Bench exercise a bit more. That all gave me the right intensity.

However, I did not bump up the weights for Rows and Curls. As a result, to get the right intensity, I had to an extra rep on all of my sets. I’ll have to bump up the weights for Rows and Curls from here out so as not to have to do those extra reps.

Video 2

______________________________

Squats/ Deadlifts – 1

Thursday – 4/30/20

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

Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.

Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar.

 

Morning:

3-Count Pause Reverse Band Squats: [--/15, 65/11, Add bands: 155/7, 3-C: 190/5, SMC:225/4, Gear: 255/3] (6, 4, 2) 280/6^, 295/5*!, 315/2!, (raw: 11) 1-C: 220/11

Workout Time: 1:00

Video

I lost count on the second set, so I did an extra rep just to be sure I got my planned reps. I then reviewed the video so as to count to the reps. And sure enough, I did an extra rep. But that was good, as it let me know I could bump the weight up a bit for the third set.

 

Afternoon:

Conv 3” (4 boards) Deficit Reverse Band Deadlifts: [--/15, 45/9, Bands: 155/7, 205/5, SMC: 255/4, Gear: 285/3] (6, 4, 2) 315/7*, 335/4, 355/2, (raw: 11) 250/11

Sit-ups: [--/9, 10/7] (11, 9, 7) 17.5/11, 18.75/9, 20/7

Stretching: ~5 minutes

Workout Time: 1:14

Total Workout Time: 2:14

I was distracted by work issues and forgot I was only supposed to do six reps on the first set. But again, that was good, as it let me know I could bump the weights up a bit for the rest of the sets.

With having to bump of most of my other weights, I did so on Sit-ups, and it proved to be a bit much. I still got my planned reps, but I had to work really hard to do so. Therefore, I won’t increase as much as usual for next time. 

Video

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Benches – 2

Sunday – 5/3/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Dumbbell Bars, Cambered Bar, [Super] Curl Bar.

 

Morning:

DB Benches (arms together): [20s/15, 30s/9, 35s/7, 40s/5, SMC: 45s/4, Gear: 50s/3] (6, 4, 2) 55s/7*, 60s/4, 62s/2, (raw: 11) 45s/11

RC: Shoulder Horn (Arms Together): [5.0/11] (16, 14) 7.5/16, 7.75/14

Workout Time: 0:54

A good workout. The first set of Benches was too easy, so I did an extra rep and bumped up the weights for the next two sets.

Video 1

 

Afternoon:

2-Count Pause Cambered Bar Benches: [35/15, 55/9, 70/7, 2-C: 85/5, SMC: 100/4, Gear: 115/3] (6, 4, 2) 130/6, 137/4, 145/2, (raw: 11) 1-C: 107.5/11

Wide Grip [Super] Curl Bar Rows: [Wrist Wraps: 35/9, 55/7, 75/5, 87/3] (7, 5, 3) 97/7, 102/5, 107/3, (1 x 11) 87.5/skipped

MG SCB Reverse Preacher Curls: [35/9] (11, 9, 7) 50/6*, 47/11, 50/9, 52/7

Stretching: ~5 minutes

Workout Time: 1:34*

Total Workout Time: 2:28

Benches went well, but then I really messed up on the next two exercises. First, I used the wrong bar on Rows. I meant to use my Super Curl Bar, but I used my regular Curl Bar instead. I only noticed it when I went to do the next exercises. Then the first set of Curls did not go well, as I started too heavy. Also, I think I need to do another warmup set. But when I was done with Curls, I realized I forgot my back off set on Rows. But too late but hen to do it.

Video 2

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Squats/ Deadlifts – 2

Monday – 5/4/20

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:

Olympic Squats: [--/15, 45/9, 125/7, 155/5, SMC: 185/4, Gear: 205/3] (6, 4, 2) 225/6, 240/4, 255/2, (raw: 11)

180/11

Workout Time: 1:02

Video

 

Afternoon:

Sumo RB Deadlifts: [--/15, 45/9, Bands: 155/7, 210/5, SMC: 265/4, Gear: 315/3] (6, 4, 2) 340/6, 357/4, 377/2, (raw: 11) 265/12

Lying Leg Curls (alternate legs): [2.5/9, 4.5/7] (11, 9, 7) 5.5/11, 5.75/9, 6.0/7

Stretching: ~5 minutes

Workout Time: 1:31*

Total Workout Time: 2:33*

Video


Week B

Bodyweight: 122.8 pounds.

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Bench – 3

Wednesday – 5/6/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

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

 

Morning:

One Chain Bench: [45/15, 65/9, Chains: 85/7, 100/5, SMC: 115/4, Gear: 130/3] (6, 4, 2) 145/6, 152/4, 160/2, (raw: 11) 120/11

Hand Gripper, Reps: [6.0/9]  (11, 9, 7) 8.0/11, 8.5/9, 9.07

Workout Time: 0:51

Video 1

 

Afternoon:

Close Grip Dead Stop Cambered Bar Bench: [35/15, 55/9, 75/7, DS: 90/5, SMC:105/4, Add gear: 120/3] (6, 4, 2) 135/6, 140/4, 147/2, (raw: 11) 110/11

Medium Grip Barbell Rows: [45/9, 65/7, 80/5, 92/3] (7, 5, 3) 102/8*, 107/6*, 112/4*, (1 x 11) 90/11

Dumbbell Curls (alternate arms): [12.5s/9] Wrist Wraps: (11, 9, 7) 25s/11, 26.5s/9, 27.5s/7

Stretching: ~5 minutes

Workout Time: 1:32*

Total Workout Time: 2:23

Both Bench exercises were very tough, but I got all of my planned reps. I went a bit light on the Rows, so I did an extra rep on each set. The Curls are causing my Bench workouts to take too long, and my Biceps have been rather sore of late. As such, I think they are getting enough work from the Rows, so I am going to skip them at least for a while.

Video 2

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Squats/ Deadlifts – 3

Thursday – 5/7/20

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 Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC:215/4, Gear: 250/3] (6, 4, 2) 277.5*/6!, 295/4!, 310/2!, (raw: 11) 217.5/11

Workout Time: 0:59

A very good workout.

Video

Excuse my back for a few seconds between sets, but I forgot to pause the video right away.

 

Afternoon:

1 Board, ” Deficit Conv Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 235/4, Gear: 280/3] (6, 4, 2) 310/6, 327/4, 345/2^, (raw: 11) 240/11

Adductors/ Abductors (alternate legs)): [--/11, 3s/9] (13, 13) 6s/13, 6s/13

Lying Leg Raises:

Stretching: ~5 minutes

Workout Time: 1:15

Total Workout Time: 2:14

Another very good workout.

Video

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Benches – 4

Sunday – 5/10/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Dumbbell Bar.

 

Morning:

Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 110/4, Add gear: 115/3] (6, 4, 2) 130/6, 137/4, 145/2, (raw: 11) 107.5/11

Rotator Cuff: Lying, In: [4.5/11] (16, 14) 6.5/16, 6.75/14

Workout Time: 0:54

Video 1

 

Afternoon:

Wide Grip Benches: [45/15, 65/9, 80/7, Pa: 95/5, SMC: 110/4, Add gear: 120/3] (6, 4, 2) 130/6, 137/4, 145/2, (raw: 11) 107.5/11

One-Arm DB Rows Underhand: [30/9, 40/7, 47/5, Wr. Wr., 55/3] (7, 5, 3) 60/7, 62/5, 65/3, (1 x 11) 52/11

Stretching: ~5 minutes

Workout Time: 1:12

Total Workout Time: 2:06

Two very good workouts.

Video 2

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Squats/ Deadlifts – 4

Monday – 5/11/20 

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: 160/5, SMC: 185/4, Gear: 205/3] (6, 4, 2) 235*/6!, 247/4!, 260/2!, (raw: 11) 2-C: 185/11

Workout Time: 0:55

I misloaded on the first work set. It was only supposed to be 230. But it was a good mistake, as that extra five pounds gave me the correct intensity. I then added five pounds to my planned weights for the rest of the sets, and they all went well.

Video

 

Afternoon:

Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 285/3] (6, 4, 2) 315/6, 330/4, 347/2, (raw: 11) 242/11

Standing Rocking Barbell Calves: [45/9, 135/7] (11, 9, 7) 157.5/11^, 165/9^, 172.5/7^

Stretching: ~5 minutes

Workout Time: 1:21

Total Workout Time: 2:16

Another very good workout.

Video


Week C

Bodyweight: 123.0 pounds.

______________________________

Benches – 5

Wednesday – 5/13/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains: 75/7, DS: 95/5, SMC: 110/4, Gear: 125/3] (6, 4, 2) 137/6, 145/4, 152/2!, (raw: 11) 115/11

Hand Gripper Holds, Secs (Turns/secs): [6.0/9] (11, 9, 7) 8.0/11, 8.5/9, 9.07

Workout Time: 0:50

A good workout.

Video 1

 

Afternoon:

DB Benches (alternate arms): [20s/11, 30s/9, 37s/6, SMC: 45s/5, Gear: 50s/3] (6, 4, 2) 55s/6, 57.5s/4, 60s/2, (raw: 11) 45s/11

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, Wr. Wr., 87/3] (7, 5, 3) 97/7, 102/5, 107/3, (1 x 11) 87.5/11

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:07

I started too heavy on the warmups on DB benches, and that messed up the rest of the warmup sets. But the work sets went well, nevertheless.

Video 2

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Squats/ Deadlifts – 5

Thursday – 5/14/20

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:         

Reverse Band Squats (#3, light bands): [--/15, 65/9, Bands: 155/7, 190/5, SMC: 225/4, Gear: 255/3] (6, 4, 2) 285/6, 300/4, 315/2, (raw: 11?) 225*/11

Workout Time: 0:57

I should have only used 220 on the backoff set, but I didn’t want to bother with all of the weight changing. But no matter, as it went as planned.

Video

 

Afternoon:

Conv Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 275/4, Gear: 315/3] (6, 4, 2) 345/6, 365/4, 385/2, (raw: 11) 270/12*

Crunch-Side Bend Combo: [--/9, 7.5/7] (11, 9, 7) 12.5/11, 13.75/9, 15.0/7

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:16

Two very good workouts.

Video

______________________________

Benches – 6

Sunday – 5/17/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

3 Count Pause Benches: [45/15, 65/9, 80/7, 3-C: 95/5, SMC: 110/4, Gear: 122/3] (6, 4, 2) 135/6, 142/4, 150/2, (raw: 11) 2-C:115/11

RC: Sitting, Front: [5.0/11] (16, 14) 6.25/16^, 6.5/14^

Workout Time: 0:49

Video 1

 

Afternoon:

Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 115/3] (6, 4, 2) 130/6, 135/4, 142/2, (raw: 11) 106.5/10

Close Grip Super Curl Bar Rows: [35/9, 55/7, 75/5, Wr. Wr. 92/3] (7, 5, 3) 102/7, 107/5, 112/3, (1 x 11) 92/11

Stretching: ~5 minutes

Workout Time: 1:14

Total Workout Time: 2:03

These workouts went very well. I was nostalgic during them, so I was listening to a Classic Rock station via Pandora. For the first Bench exercise, you will hear for both sets the all-time greatest song ever. It’s a long song, so it spanned both recorded sets. The songs for the second workout were very good as well.

Video 2

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Squats/ Deadlifts – 6

Monday – 5/18/20

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.

 

Morning:

1 Board (3/4”) Extra Low Squats with Sleeves: [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (6, 4, 2) 250/6!, 265/4!, 280/2! (raw: 11) 195/11

Workout Time: 0:53

Video

 

Afternoon:

Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 265/4, Gear: 305/3] (6, 4, 2) 335/6^, 355/4!, 375/2!, (raw: 11) 262/11

Hyperextensions: [--/9, 5.0/7] (11, 9, 7) 10/11, 11.25/9, 12.5/7

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:19

Two more great workouts, and still nostalgic, so you hear some more great Classic Rock. The song playing during Squats was also long enough to span both recorded sets. Then you hear another great song by Ted Nugent for the first set of Deadlifts, then another classic song for the second set.

Video


Week D

Bodyweight: 123.0 pounds.

______________________________

Benches – 7

Wednesday – 5/20/20

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:

4-Count Pause Reverse Band Benches: [45/15, 65/9, Bands: 95/7, 4-C: 115/5, SMC: 135/4, Gear: 150/3] (6, 4, 2) 165/6, 172/4, 180/2, (raw: 11), 2-C: 137.5/11

Hand Gripper (holds + reps): [turns/reps: 4 secs + 5.0/5] (7, 5, 3) 7.5/7, 8.0/5, 8.5/3s

Workout Time: 0:54

Video 1

 

Afternoon:

2-Count Pause Close Grip Dead Stop Cambered Bar Benches: [35/15, 55/9, 70/7, 2-C: 85/5, SMC:100/4, Add gear: 112/3] (6, 4, 2) 125/6, 130/4, 137.5/2, (raw: 11), 1-C: 105/11

DB Upright Rows: [10s/9, 15s/7, 20s/5] (8, 6, 4) 22.5s/8, 25s/6, 27.5s/4

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:10

My shoulders were really sore right after doing the Upright Rows, then latter my biceps were really sore. Also, the last set did not feel good. I think six reps is the lowest I want to go, at least for a while. Ad if I keep doing Upright Row, I need to do them more than once a month, by adding a form of them in Week B. But otherwise, both of these workouts went well.

Video 2

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Squats/ Deadlifts – 7

Thursday – 5/21/20

Gear: Crain power belt, Genesis wrist wraps; [APT: 2.5 meter knee wraps], heavy knee sleeves, wrist bands; Ace knee sleeves.

Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.

Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.

 

Morning:

Squats with Wraps: Not done

Partial Squats: [Full: --/15, 65/9, 135/7, Partial:185/5, SMC: 225/4, Gear: 255/3] (6, 4, 2) 285/6, 300/4, 315/2, (raw: 11) 225/11

Workout Time: 0:57

I was supposed to do Squats with Wraps for this workout, but after another sleepless night, I knew I could not handle doing so. Consequently, I switched to Partial Squats, a much easier exercise. And they went well.

Video

 

Afternoon:

Conv 2-1/4” (2 boards) Deficit Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC: 230/4, Gear: 270/3] (6, 4, 2) 300/6, 315/4, 332/2, (raw: 11) 232.5/11

Twist Dip Bar Leg Raises (alternate legs): [--/9, 3s/7] (12, 12) 6s/13, 6s/13

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:13

This workout went well, despite being very tired. Cranking up the White Metal and caffeine helped. However, my obliques were really sore after the Ab exercise. I think doing an exercise that works them two weeks in a row was too much. I need to move my abs exercises around a bit to avoid that.

Video

______________________________

Benches – 8

Monday – 5/25/20

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

Feet Up 1-Count Pause Benches: [45/15, 65/9, 80/7, 1-C: 95/5, SMC: 110/4, Add gear: 122/3] (6, 4, 2) 135/6^, 142/4!, 150/2!, (raw: 11) 112.5/11

RC: Lying, Out: [4.25/11] (16, 14) 6.5/16^, 6.75/14^

Workout Time: 0:46

A very good workout, despite being in an allergic reaction.

Video 1

 

Afternoon:

Dead Stop Wide Grip Cambered Bar Benches: [35/15, 55/9, 70/7, DS: 85/5, SMC: 100/4, Gear: 112/3] (6, 4, 2) 120/6, 125/4, 130/2, (raw: 11) 97.5/ – not done

Medium Grip Super Curl Bar Rows: [35/9, 55/7, Wr. Wr. 75/5, 87/3] (7, 5, 3) 97/7, 102/5, 107/3, (1 x 11) 87.5/11

Stretching: ~5 minutes

Workout Time: 1:17                                                        

Total Workout Time: 2:03

I forget to do the backoff set on the Bench exercise. I thought of it while I was doing Rows, but it was too late by then, as I had already taken down my Bench setup and wasn’t about to set it up again for one set. But other than that miscue, another very good workout despite being in an allergic reaction.

Video 2

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Squats/ Deadlifts – 8

Wednesday – 5/27/20

 

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 Squats: [--/15, 65/9, 125/7, 155/5, SMC: 185/4, Gear: 215/3] (6, 4, 2) 240/6!, 252/4!, 265/2!, (raw: 11) 185/11

Workout Time: 0:59

A very good workout, with PRs across the board.

Video

 

Afternoon:

3/4” Deficit (1 board) Sumo Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC:230/4, Gear: 275/3, 295/2] (6, 4, 2) 315/6^, 332/4!, 350/2!, (raw: 11) 245/11

Standing DB Calves: [25/9] (11, 9, 7) 40/11, 42.5/9, 45/7

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:25

I messed up writing up my warm-up sets and had to do an extra set, but the work sets went as planned. Again, PRs across the board.

Video


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


2020 Tetra-Trinity #2 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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