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2020 Tetra-Trinity #2 Powerlifting Training Plan

Rotations V and VI of VI

by Gary F. Zeolla


These workout logs are continued from 20XX Tetra Powerlifting Training Plan; Rotations III and IV of VI.


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

Next Contest: God-willing, a contest in mid-September.

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: 124.4 pounds.

______________________________

Benches – 1

Sunday – 7/26/20

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: 95/7, Pa: 115/5, SMC: 135/4, Gear:155/3] (5, 3, 1) 170/5!, 180/3!, 190/1!, (raw: 10) 142.5/10

Hand Gripper (hold 2 x 20 secs): turns/ secs: 7.0/20, 7.0/20

Workout Time: 0:53

A good but very tough workout. Everything was a little harder than I expected and would have liked.

Video 1

 

Afternoon:

Close Grip Bench: [45/15, 65/9, 85/7, 100/5, SMC: 115/4, Gear: 130/3] (5, 3, 1) 142/4*, 147/2*, 152/1, (raw: 10) 115/10

Close Grip Barbell Rows: [45/9, 65/7, 85/5] (8, 6, 4) 100/8, 105/6, 110/4

DB Curls: [15s/9, 22.5s/7] Wr. Wr. (9, 7) 29s/9, 30s/7

Stretching: ~5 minutes

Workout Time: 1:32*

Total Workout Time: 2:25

I felt sore as I was warming up, so I feared it would be a poor workout. And it was. I think I need to make a few changes to my Bench workouts.

Video 2 

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Squats/ Deadlifts – 1

Monday – 7/27/20

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, 65/9, Add bands: 155/7, 3-C: 195/5, SMC:235/4, Gear: 275/3] (5, 3, 1) 305/5!, 320/3!, 335/1!, (raw: 10) 1-C: 235/10

Workout Time: 0”59

Video

 

Afternoon:

Conv 3” (4 boards) Deficit Reverse Band Deadlifts (#3, average bands): [--/15, 45/9, Bands: 155/7, 210/5, SMC:265/4, Gear: 315/3] (5, 3, 1) 350/5^, 370/3!, 390/1!, (raw: 10) 275/10

Sit-ups: [--/9, 10/7] (10, 8, 6)

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:21

Two excellent workouts. Unlike my pressing muscles, my squatting and deadlifting muscles feel just fine. I think I need to redesign my Bench workouts to be more like my Squat and Deadlift workouts.

Video

______________________________

Benches – 2

Wednesday – 7/29/20

Gear: Crain power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Equipment: Dumbbell Bars, Heavy Duty Power Bar, Super Curl Bar, Shoulder Horn.

 

Morning:

Dumbbell Benches (arms together): [15s/15, 25s/9, 35s/7, 42s/5, SMC:50s/4, Gear: 57s/3] (5, 3, 1) 65s/4*!, 65s/3^, 67.5s/1, (raw: 10) 50.5s/10

Shoulder Horn (Arms Together): [6.0/11] (14, 12) 8.5s/8*, 8.5s/9*

Workout Time: 0:56

DB Benches did not go well. Not sure why. I am having problems holding the weights for the RC exercises. Not sure what I will do there.

Video

 

Afternoon:

3-Count Pause Decline Benches: [45/15, 65/9, 85/7, 3-C: 100/5, MC: 115/4, Add gear: 130/3] (5, 3, 1) 145/5, 152/3, 160/1, (raw: 10) 2-C: 120/10

Wide Grip SCB Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (7, 5, 3) 102/7, 107/5, 112/3

MG SCB Rev Preacher Curls: [35/9, 45/7] (10, 8) 50/7*, 50/8*

Stretching: ~5 minutes

Workout Time: 1:33*

Total Workout Time: 2:29

I’m substituting the types of exercises I used to do on my Bench Assistance day in the afternoons (i.e., non-flat Bench assistance exercises) on both of my Bench days rather than a second flat Bench exercise. In that way, I will do bottom-end Bench work on this day in the mornings, then top-end Bench work in the mornings on my other Bench day, the same pattern I am using for Squats. Then I will do Declines on this day and Inclines on the other day. I’ll see how this pattern works over the next 5-6 weeks left in this training plan and then decide if I will stick with it for my next plan.

I don’t think doing just two sets is working for Curls and Reverse Curls. If I keep doing them, I will need to do three sets.

Video

______________________________

Squats/ Deadlifts – 2

Thursday – 7/30/20

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:

Olympic Squats (No Mantra Ray): [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 250/5!, 262/3!, 275/1!, (raw: 10) 192.5/10

Workout Time: 0:55

Video

 

Afternoon:

Sumo RB Deadlift (light, #3): [--/15, 45/9, Bands: 155/7, 215/5, SMC: 275/4, Gear: 335/3] (5, 3, 1) 370/5!, 390/3!, 410/1!, (raw: 10) 287.5/10

Lying Leg Curls (alternate legs): [2.5/9, 5.0/7] (10, 8, 6) 6.5/10!, 6.75/8!, 7.0/6!

Stretching: ~5 minutes

Workout Time: 1:30

Total Workout Time: 2:25

Video


Week B

Bodyweight: 123.6 pounds.

_____________________________

Benches/ Bench Assistance – 3

Sunday – 8/2/20

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, 105/5, SMC: 122/4, Gear: 137/3] (5, 3, 1) 155*/5, 160/3, 167/1, (raw: 10) 125/10

CG CB Curls: [Wrist Wraps: 35/9, 47.5/7] (11, 9, 7) 57.5/11!, 60/9!, 62.5/7!

Workout Time: 1:02

On the first work set, I didn’t want to bother with all of the change, so I used 2.5 pounds more than I planned, so that I could use a 35 on each side. I still got my planned five reps, but it was a really hard so, so I stayed with my originally planned reps of the rest of the sets.

I flipflopped my Curls from the afternoon for Grippers in the morning. That way, I could put more effort into the Curls, without my biceps being tired out from Rows. I’m also hoping that change will overcome my constantly sore Biceps. And with those changes, this workout went well.

Video

 

Afternoon:

Medium Grip Incline Benches: [10s/15, 45/9, 65/7, Pa: 80/5, SMC:95/4, Gear: 105/5*] (5, 3, 1) 110/5, 115/3, 120/2, (raw: 10) 90/11*

Medium Grip Barbell Rows: [45/9, 65/7, 85/5, 100/3] (6, 4, 2) 110/6, 115/4, 120/2 (1 x 10) 95/10

Hand Gripper (reps): [6.5/9] (10, 8, 6) 9.5/10^, 10.0/8^, 10.5/6!

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:27

A couple of more changes here. I substituted Inclines for the flat Bench exercise I was doing here. But I really had to guess on the weights, since I hadn’t done them in months. I thought I might need to make my last warmup set my first work set, so I did five reps. But then I got five reps on my next set, so I went from there. Ad then I did an extra rep on the last two sets.

Then I went back to using the three work sets followed by a backoff set for Rows, and that went well. I just have to be sure I don’t overtrain my upper back with doing four work sets of  Rows on both Bench days and of course working the upper back on Deadlifts.

Video

With figuring out the weights, I recorded the three main sets of Inclines. Then I forgot to stop the recoding right away after each set. Oh well.

_____________________________

Squats/ Deadlifts – 3

Monday – 8/3/20

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:

Extra Low Two Chain Squats: [--/15, 65/9, Chains: 135/7, 185/5, SMC:230/4, Gear: 270/3] (5, 3, 1) 300/5!, 315/3!, 330/1!, (raw: 10) 230/10

Workout Time: 1:01

An excellent workout.

Video

 

Afternoon:

Conv Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC: 245/4, Gear: 300/3] (5, 3, 1) 335/5, 352/3, 370/1, (raw: 10) 260/10

Adductors/ Abductors (alternate legs): [--/11, 3s/9] (20, 20) skip

Lying Leg Raises (2 x amrap): 15, 15

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:20

Very good workout. But I am frustrated my Conv Deadlift has never gotten back to where it was five years ago, before I injured my right hamstring.

My right adductor has been bothering since I did the Ad/Ab exercises four weeks ago, so I thought it best to skip the work sets. But I did the warmup sets just to stretch it out some. It felt okay with that, but then it bothered me some doing the Leg Raises. Go figure.

Video

_____________________________

Benches/ Bench Assistance – 4

Wednesday – 8/5/20

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 Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 110/4, Add gear: 125/3] (5, 3, 1) 140/5!, 147/3!, 155/1!, (raw: 10) 116.5/10

CG SCB Reverse Curls: [15/11, 35/9, 47/7] (11, 9, 7) 57/11!, 60/9!, 62.5/7!

Workout Time: 1:07

Benches went very well. Tough, but I got all of my planned reps. But I do need to be careful about the uneven extension.

I also flipflopped Reverse Curls and my RC exercise.

Video

 

Afternoon:

Cambered Bar Decline Benches: [35/15, 55/9, 75/7, Pa: 95/5, MC: 110/4, Add gear: 122/3] (5, 3, 1) 135/5, 142/3, 150/1, (1 x10) 112.5/10

One-Arm DB Rows (Underhand): [30/9, 40/7, 50/5, Wr. Wr. 57/3] (6, 4, 2) 65/6, 67/4, 70/2, (1 x 10) 56/10

Rotator Cuff: Lying, In: [5.5/11] (14, 12) 8.0/14, 8.25/12

Stretching: ~5 minutes

Workout Time: 1:36*

Total Workout Time: 2:43*

I will stick with Declines in this spot for the duration of this routine. But then I will decide if I want to stick with them here in my next Training Plan.

Doing Rows for three work sets of somewhat lower reps plus a higher rep backoff set is proving to be too much, so I will go back to just the three work sets with moderate reps.

Video

______________________________

Squats/ Deadlifts – 4

Thursday– 8/6/20

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:

Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 170/5, SMC: 200/4, Gear: 230/3] (5, 3, 1) 255/5!, 270/3!, 285/1!, (raw: 10), 2-C: 200/10

Workout Time: 1:00

Video

 

Afternoon:

Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 195/5, SMC: 250/4, Gear: 305/3] (5, 3, 1) 335/5!, 352/3!, 370/1!, (raw: 10) 260/10

Standing Rocking Barbell Calves: [45/9, 135/7] (11, 9, 7) 170/11!, 177.5/9!, 185/7!

Stretching: ~5 minutes

Workout Time: 1:34*

Total Workout Time: 2:34*

Two excellent workouts, with 50s PRs across the board. Squats and Deadlifts are going great.

Video


Week C

Forthcoming.

 


Week D

Forthcoming.

 



Rotation VI

 

Week A

Forthcoming.

 


Week B

Forthcoming.


Week C

Forthcoming.


Week D


These workout logs are continued at: 2020 Tetra-Trinity #2 Powerlifting Training Plan: Rotation VII and Peaking Week.


2020 Tetra-Trinity #2 Powerlifting Training Plan; Rotations V and VI of VI. Copyright 2020 by Gary F. Zeolla.

Powerlifting and Strength Training
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