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2in2x2 Trinity Powerlifting Training Strategy

2019 Trinity #1, Stage One

by Gary F. Zeolla


These workout logs are continued from: 2018-19 Trinity Powerlifting Training Plan: Rotations III and IV of IV.


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

Next Contest: God-willing, in Autumn 2019. 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).


Introduction

      Having competed in IPA PA States on March 16, 2019, it is now time to begin training in preparation for my next contest, using my updated 2in2x2 Trinity Trinity Powerlifting Training Strategy. Follow the links for details on the contest and on my training strategy.

 


Rotation I of V

 

Week A

 

Bodyweight: 118.6 pounds

My weight is always down after cutting weight for a contest then taking off the week after the contest. But it will go back up as I get back into training, and more so this time if I stick with my decision to move up to 123s.
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Bench Assistance

Sunday – 3/24/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Dumbbell bar.

Close Grip Standing Press: [10s/15, 45/9, 50/7, 55/5, add gear: 60/3] (5, 3, 1) 65/5, 70/3, 75/1

3 Count Pause Decline Bench: [45/11, 65/9, 3-Count: 85/7, 105/5, add gear: 120/2] (4, 2, 8) 135/4, 142/2, Raw: 115/8

One-Arm DB Rows (Overhand): [35/9, 47/7, 57/5] (7, 5, 3) 60/7, 62/5, 65/3

Stretching: ~5 minutes

Workout time: 1:32

A good workout to my training post-contest.

Video

I only recorded Declines, as I forgot about the video for the other two exercise. I felt that way all day, like I kept forgetting how to do things, as it was “so long” since I had put in a regular workout. But that “so long” was only two weeks. 

Music: Music Choice – Classic Rock (for a change)

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Squats

Monday – 3/25/19

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, Inzer Gripper 2.5-meter knee wraps; Titan THP 2.0 meter and 2.5 meter knee wraps.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 115/9, 145/7, 175/5, Gear: 205/3] (5, 3, 1) 225/5, 237/3, 250/1

Squats with Wraps: [2.5 m Grippers: 225/3, 245/3] (4, 2, 8) Titan THP 2.0m: 265/1, 265/1, 2.5m, 280/1, Raw: 185/8

Stretching: ~5 minutes

Workout time: 1:30

I am determined to figure out my problems with wraps and if I will train and compete with sleeves or wraps. I am not ready to give up on wraps, as I just cannot get over the fact I am giving up about 30 pounds on my Squat and Total by using sleeves rather than wraps. That amount of difference was confirmed by this workout, and it is the difference between breaking records and not breaking records. As such, I really want to give wraps the best possible chance before I give up on them.

To that end, I got a new brand of wraps for this workout, Inzer Grippers. But I did not like them at all. Due to the “gripper” material” (rubber strands along one side of the wraps), they are very thick, making for a very large roll when rolled up, making it very hard to hold onto them and to wrap tightly. And once I got them on, they did not seem that effective. I knew they would not be when I could easily hit depth with just 225.

I then switched to my THP wraps, and those worked much better. I started with 2.0 meters. For the first set, I didn’t wrap one knee properly, and the wraps began to slip, so I stopped after just one rep. I then re-wrapped and tried again, but I still only felt good for one rep. I then switched to 2.5 meters. But my lone pair of 2.5 meters are very worn. But they still felt good, and I did not have the problem with form I had with my Crain wraps. The latter are great wraps, but I just seem to have developed a form problem when using them. Consequently, I might go with the THPs.

But first, I want to try out some other brands and types of wraps. To that end, I just ordered three different wraps, all 2.5 meter. Hopefully, I will have them in time for next week’s Squat workout. For it, I will do what I did here—my regularly scheduled first Squat exercise, then experiment with the wraps.

On this workout, the Extra Low Squats felt good, as did the backoff set at the end of the workout. The rest of the sets were experimental sets. But even with that, I was tired, and my legs were sore after this workout.

Video

The video includes the final two sets of Extra Low Squats and all but the first set of Squats with Wraps.

Music: Music Choice – Rock

I have Music Choice on my TV with Comcast cable and can access it on my phone with my Comcast account. The music is good, but I don’t like that I cannot like, unlike, and skip songs. But for now, while I am not working hard, it will do to something different.

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Birthday Benches

Wednesday – 3/27/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Curl Bar

Wide Grip Benches: [45/15, 65/9, 85/7, 105/5, Add gear: 120/3] (5, 3, 1) 135/5, 140/3, 145/1

Close Grip Benches: [65/9, 85/7, 110*/5, Add gear: 115/2] (4, 2, 8) 125/4, 130/2, Raw: 100/8

Medium Grip Curl Bar Rows: [45/9, 60/7, 75/5, 90/3] (7, 5, 3) 100/7, 105/5, 110/3

I started a bit too heavy on the WG Benches for a backoff workout, so I didn’t increase as much as I planned for the next two sets. And I messed up a bit on the warmup weights for CG Benches. Otherwise, a good workout.

Stretching: ~5 minutes

Workout time: 1:34

Video

Music: Music Choice – Rock Hits

I liked this station better than the “Rock” station.

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Deadlifts

Thursday – 3/28/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, 250/5 add gear: 275/3] (5, 3, 1) 305/5, 320/3, 335/1

Conv Deadlifts: [135/9, 185/7, 235/5, Gear: 285/3] (4, 2, 8) 315/5, 330/2, Raw: 265/8

Stretching: ~5 minutes

Workout time: ?

For this workout, I used my new Sabo Deadlift Shoes. I really like them. I will write a full review later. But here, this was a very good workout.

Video

I only recorded the final geared set of both exercises.

Music: Music Choice – Metal

 

Morning Workouts

Day 1

Sunday – 3/24/19

Heavy Bag: 6:00 (minutes : seconds)

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

Hand Gripper (Reps): 3.5/9, (12, 10, 8) 5.5/12, 6.0/10, 6.5/8

Workout Time: 0:27 (hours : minutes)

 

Day 2

Monday – 3/25/19

Adductors/ Abductors (alternate legs): [--/13, 2s/11] (15, 10) 4s/15, 6s/10

Decline Sit-ups: [--/11, 7.5/9] (12, 10, 8) 12.5/12, 13.75/10, 15/8

Workout Time: 0:26

 

Day 3

Wednesday - 3/27/19

Heavy Bag: 6:30

BB Reverse Curls: [45/9] (12, 10, 8) 47/12, 50/10, 52/8

Rotator Cuff: Lying on side: [3.75/11] (16, 14) 5.75/16, 6.0/14

Workout Time: 0:32

 

Day 4

Thursday – 3/28/19

Side Bends (standing): [10/11, 20/9] (12, 10, 8) 30/12, 32/10, 35/8

Standing Leg Curls (alternate legs): [--/11, 2s/9] (15, 10) 4s/15, 6s/10

Workout Time: 0:36 

I wanted to do the Side Bends seated, but I forgot. I only thought of it as I was doing my last rep. Oh well, next time I will get it right.


Me and My Birthday Gifts - 2019

    My 58th birthday was last week, but I still wanted to post a pic of me with my presents. They are all related to my powerlifting. Click the link above for details.


Week B

 

Bodyweight: 119.6 pounds.

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Bench Assistance

Sunday – 3/31/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Bar: Dumbbell Bars, Cambered Bar.

DB Standing Presses (arms together): [10s/15, 15s/9, 20s/7, 25s/5, Add gear: 29s/3] (5, 3, 1) 31.5s/5, 32.5s/3, 34s/1

Cambered Bar Decline Bench: [35/13, 55/9, 75/7, 95/5, Add gear: 110/3*] (4, 2, 8) 125/4, 130/2, Raw: 105/8

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

Stretching: ~5 minutes

Workout time: 1:36

A good workout.

Video

Music: Music Choice – Rock

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Squats

Monday – 4/1/19

Gear: Crain: power belt, Genesis wrist wraps, Crain Genesis 2.5-meter knee wraps; Lifting Large Parallel Breakers 2.5-meter knee wraps; Titan THP 2.5-meter knee wraps, APT heavy knee sleeves.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

One-Count Pause Squats: [--/15, 65/11, 135/9, 1-Count: 160/7, 185/5, Gear: 205/3] (5, 3, 1) 225/5, 237/3, 250/1

Squats with Wraps: All 3: 225/3,3,3, THP, Crain. 265/2,1, THP 280/1, Raw: 1-Count: 185/8

Stretching: ~5 minutes

Workout time: 1:55

I flipflopped my planned workout for Week C to here and will do my planned Week B workout next week. That was so I could experiment some more with wraps, though I had it mostly figured out before this workout. I had ordered three different types of wraps from Lifting Large. But I tried wrapping with them Sunday after my workout and again today after my morning workout. But I still moved this workout to here just to be sure I got things figured out.

The three new wraps I tired were Titan’s Max RPM and Titan’s Signature wraps and Lifting Large’s own Parallel Breakers, all 2.5 meters. They are all good wraps, but they are too stiff for my crisscross method of wrapping. I tried using a spiral wrap, but I just did not like it. I’ve used a crisscross wrap since college, and I am not about to change now

Of these three, the Parallel Breakers were the least stiff, so I figured I’d try those for a set, my first set with 225. But as I feared, they were very hard to wrap and to tie off, and if they were too difficult, the other two would be more so. If I had someone to wrap for me, they might work. But as it is, it would be too tiring to use them.

Consequently, I gave up on the three new wraps and decided to experiment with the two brands I already had and which I know work to see which of them worked best. Those would be my Crain Genesis and Titan THP wraps. I’ve been using the former since I started competing again in 2015 and quite often in the’00, but I also used the THPs in the 00s.

The two wraps seem about even for the sets with 225, but there was a noticeable difference with the 265. I could double the weight with the THPs without too much difficulty but only got a single with the Crains. But I figured that could be because I was tired from the first set, so I did one more set with 280 with the THPs, and that felt about as hard as the single with 265 with the Crains.

The result of this experiment is the THPs seemed to be a little bit better, so I will use them.  But the wraps I used here are quite old, so I will get a couple of new pairs of 2.5 meters for training. I will also get a pair of 3.0 meters for contests.

However, to be clear, both the Crains and the THPs are great wraps, and both work well for crisscross wrapping. If the reader wants to try a crisscross method of wrapping, I would suggest trying both of these wraps and see which works best for you. For more in this regard and a description and video of crisscross wrapping, see my article Knee Wraps and Knee Sleeves for Powerlifting.

The One-Count Pause Squats went well, but just a one-count pause doesn’t seem like enough of a difference from regular Squats with Sleeves, while Three-Count Pause Squats are a bit too tiring, so I think I will go with a two-count pause next time.

Since I did my 8-rep raw set in regular fashion last week, I did it with a one-count pause here with the same weight as last week, and it went well, even though I was quite tire by that point.

Video

I only recorded the top set of One-Count Pause Squats, but all of the sets with wraps.

Pause Squats Backoff Set

I recorded this final set separately.

Music: MC – Classic Rock

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Benches

Wednesday – 4/3/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/11, Chains: 75/9, 90/7, 105/5, Gear: 117/3] (5, 3, 1) 130/5, 135/3, 140/1

3 Count Pause Benches: [3-Count: 80/7, 100/5, Add gear: 112/2] (4, 2, 8) 125/4, 130/2, Raw: 105/8

Close Grip Curl Bar Rows: [45/9, 60/7, Wrist Wraps: 75/5, 90/3] (7, 5, 3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:40

A good workout. This was the first time I used chains with my Cambered Bar, and I quite liked the effect.

Video

By mistake, I recorded the final warmup set of Pause Benches, but the rest of the sets as usual.

Music: MC – Classic Rock

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Deadlifts

Thursday – 4/4/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo RB (#3, light bands) Deadlifts: [--/15, 45/11, Bands: 155/9, 205/7, 255/5, Gear: 300/3] (5, 3, 1) 330/5, 347/3, 365/1

Sumo 2-1/4” Deficit Deadlift: [--/11, 135/9, 180/7, 225/5, Gear: 260/3] (4, 2, 8) 290/4, 305/2, Raw: 235/8

Stretching: ~5 minutes

Workout time: 1:40

Good thing I was still in backoff mode, as I had a cold for this workout. I didn’t feel too bad, and this workout went as planned, but it was good I didn’t need to push too hard. I still felt sickish the next day. But here’s praying I feel better by my workout on Sunday.

Video

Music: MC – Classic Metal

 

 

Morning Workouts

 

Day 1

Sunday – 3/31/19

Heavy Bag: 7:00 (minutes : seconds)

Close Grip SCB Curls: [wrist wraps: 45/9] (12, 10, 8) 55/12, 57.5/10, 60/8

Hand Gripper (Holds): [Turns/secs: 3.5/9] (12, 10, 8) 5.0/12, 5.5/10, 6.0/8

Workout Time: 0:34 (hours : minutes)

 

Day 2

Monday – 4/1/19

Standing Rocking DB Calves: [10/13, 35/9] (12, 10, 8) 45/12, 47.5/10, 50/8

Adductors/ Abductors (one leg at a time): [--/13, 2s/11] (15, 10) 4s/15, 6s/10

Workout Time: 0:27

 

Day 3

Wednesday – 4/3/19

Heavy Bag: 7:30

MG CB Reverse Preacher Curls: [35/9] (12, 10, 8) 40/12, 42.5/10, 45/8

Shoulder Horn (alternate arms): [5.0/11] (16, 14) 6.5/16, 6.75/14

Workout Time: 0:32

 

Day 4

Thursday – 4/4/19

Hyperextensions: [Conv DLs: --/13, Hypers: --/11] (12, 10, 8) 2.5/12, 3.75/10, 5.0/8

Twist Dip Bar Leg Raises (legs together): [--/10] (15, 10) --/10, --/10

Workout Time: 0:17

 


Week C

 

Bodyweight: 120.4 pounds.

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Bench Assistance

Sunday – 4/7/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

One Chain Decline Bench: [45/15, 65/9, Chains: 85/7, 105/5, Add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1

MG Standing Presses: [45/9, 52/7, 60/5, Gear: 65/4*] (4, 2, 8) 70/4, 75/2, Raw: 60/8

WG Cambered Bar Rows: [35/9, 50/7, 62/5] (7, 5, 3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:39

I got confused on the final warmup set for Presses, thinking it was my first work set and did four reps and recorded it instead of my first work set. But otherwise, a good workout.

Video

Music: Pandora – Christian Modern Metal

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Squats

Monday – 4/8/19

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Two Chain Squats: [--/15, 65/11, add chains: 135/9, 165/7, 195/5, Gear: 225/3] (5, 3, 1) 250/5, 262/3, 275/1

Squats with Sleeves: [135/2*, Gear: 185/5, 210/2] (4, 2, 8) 230/4, 245/2, Raw: 195/8

Stretching: ~5 minutes

Workout time: 1:31

The first exercise went well. On the second, after the first couple of reps of the first warmup set, I realized I did not need to do raw warmups, so I jumped to my 5-rep set with gear, and that worked well. I will try the same in other workouts, but I doubt I could here when I flipflop the exercise for Stage Two. But otherwise, that exercise went well also.

Video

Music: Pandora – Christian Metalcore

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Benches

Wednesday – 4/10/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Reverse Band Benches (Monster-minis, #2): [45/15, 65/11, Bands: 95/9, 115/7, 135/5, Gear: 150/3] (5, 3, 1) 165/5, 170/3, 175/1

Benches: [65/9, 85/7, MC: 100/5, Gear: 115/2] (4, 2, 8) 130/4, 137/2, Raw: 105/8

Wide Grip Curl Bar Rows: [45/9, 65/7, 80/5] (7, 5, 3) add Wrist Wraps: 90/7, 95/5, 100/3

A good workout.

Stretching: ~5 minutes

Workout time: 1:38

Video

Music: Music Choice – Classic Rock

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Deadlifts

Thursday – 4/11/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Conv 1-1/2” Deficit Deadlifts: [--/15, 45/11, 135/9, 175/7, 215/5, Gear: 255/3] (5, 3, 1) 285/5, 300/3, 315/1

Sumo Deadlifts: [--/13, 135/9, 185/7, 230/5, Gear: 275/2] (4, 2, 8) 305/4, 320/2, Raw: 245/8

Stretching: ~5 minutes

Workout time: 1:49

For this workout, I used my new Neotech knee sleeves. They fit okay, looked good, and my fingers did not get caught on them, as they do with others I have tried. However, they were not very supportive. They worked okay for this workout, but once I get back into heavier lifting, they might not keep my knees from aching. But I have different new pair of sleeves to try next week when I am back into hard training.

Along those lines, this was my last backoff workout, and thank God, as I was getting bored! It is not fun not working hard, not challenging myself. Next week, I will be back to my normal high intensity and challenging workouts.

Video

Music: Pandora – Christian Modern Hard Rock 1

 

 

Morning Workouts

 

Day 1

Sunday – 4/7/19

Heavy Bag: 8:00

MG Super Curl Bar Curls: [40/9] (12, 10, 8) Wrist Wraps: 50/12, 52.5/10, 55/8

Hand Gripper (holds + reps) (turns/reps): [4 secs + 3.5/5] (6, 4, 2) 5.0/6, 5.5/4, 6.0/2

Workout Time: 0:35

 

Day 2

Monday – 4/8/19

Standing Barbell Calves: [--/15, 45/11, 95/9, 125/7] (12, 10, 8) 135/12, 142/10, 150/8

Crunch-Side Bend Combo: [--/11, 7.5/9] (12, 10, 8) 15/12, 16.75/10, 17.5/18

Workout Time: 0:28

With not doing a compound exercise first, I’m not sure how many warmups I need for BB Calves. I’ll need to experiment some.

 

Day 3

Wednesday - 4/10/19

Heavy Bag: 8:30

MG CB Reverse Curls: [40/9] (12, 10, 8) 50/12, 52/10, 55/8

RC: Lying, up and down: [3.75/11] (16, 14) 4.5/16, 4.75/14

Workout Time: 0:33

 

Day 4

Thursday – 4/11/19

Lying Leg Curls (1 leg at a time): [Stand: --/15, Lying: 2.5/9] (12, 10, 8) 4.0/12, 4.25/10, 4.5/8

Dip Bar Leg Raises (alternate legs): [--/11, 2s/9] (15, 10) 4s/15, 6s/10

Workout Time: 0:24

 I wasn’t sure about doing the leg raises alternating legs, but it did work my abs rather well.


Inadvertent Spring Cleaning

    All I wanted to do was clean off space on a shelf by the window in my office so that I could put a plant on it. But to do so, I needed to clean off another shelf so I could move stuff from the window shelf to the other shelf. But to clean off that shelf, I needed to go through a large pile of junk in the corner of my office beside that shelf and behind a file cabinet that had been accumulating for almost three decades. While I was at that, I figured I might as well also go through a bunch of junk that had been accumulating under my daybed.

    In the process, I came across several items I had been looking for that I knew I had somewhere, several items I had lost but couldn’t find, and several useful items that I didn’t know I had. In some cases, I already bought replacements for the lost items or new items for items that I didn’t know I already had, so now I got extras.

    Of course, when I had those two areas cleared out, I swept the rungs. Then when I put all of that stuff back, I had to sweep the rest of the floor where I had put that stuff while going through it. And all of that stirred up a bunch of dust, so I then had to do some dusting. 

    It took almost three hours, and I was absolutely exhausted afterwards. A lot of work for a plant that I don’t even have yet! But it’s funny how you can find a few gems while going through piles of junk.

    I posted the above message on my Facebook and Snippy pages. I am posting it here, as some of the items that I came across were wraps and sleeves that I forgot I had but which still look to be in good shape, so I will be trying them out in coming workouts rather than buying new gear, as I had planned.


Sets x Reps Update

       I am changing the sets x reps for my second major exercise in each workout from 3 x 4, 2, 8 (with the first two sets being done with gear and the last completely raw), to 3 x 6, 4, 2 (with all three sets being done with gear). The reason for this change is four-fold.

      First, doing eight reps seems like a waste for powerlifting, which is of course my focus.

      Second, just two sets with gear and increasing weight does not seem to be enough. I guess I am so used to doing three sets, that two sets just doesn’t seem right. The third raw set is so different it doesn’t fit the pattern of increasing weight each set that is the norm for attempts at powerlifting contest. And being used to that pattern in training is probably why I have gone 8/9 or 9/9 at all of my contests this decade.

      Third, though it makes sense to do some completely raw work, I am getting that by doing almost all of my warm-up sets completely raw. Of course, I am not working very hard for those sets, but still, the sheer number of reps is sufficient.

      Fourth, and most important, I do not like doing eight reps. It is just too tiring for something I feel is a waste for my main goal of training. Six reps are the most I care to do and should suffice for conditioning.

       Even with this change, there should still be sufficient difference between Stage One and Stage Two to prevent stagnation on each exercise, with changing from 3 x 5, 3, 1 for exercises done first to moving them to second and doing 3 x 6, 4, 2, or vice-versa.

      I will figure my starting weights for Stage Two for exercises moving from second to first by using the same weights I did for 6, 4, 2 reps for the planned 5, 3, 1 reps. The drop of one rep and the increase in strength of doing the exercise first should be sufficient backoff.

      For exercises moving from first to second, I will use the five-rep weight for the two-rep weight and figure out the other two sets’ weights from there. That three rep drop in reps should suffice for the backoff.

      This level of backing off will probably be about 5%, as compared to 10% at the start of the Training Plan. The greater drop off is needed at the start due to still recovering from a contest, but in the middle of the Training Plan, all I want is a bit of a break from intense lifting but not too much so as to lose my gains from Stage One, as I begin my push for the next contest.


Rotation II of V

 

Week A

 

Bodyweight: 120.0 pounds

While I have been in backoff mode, I have not been trying to gain weight. But with this week, I am back into hard training. Consequently, I will soon need to decide if I want to try to move up a weight class or not.

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Bench Assistance

Sunday – 4/14/19

Gear: Crain power belt; Inzer 20” Iron Z wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Dumbbell bar.

Close Grip Standing Press: [10s/15, 45/9, 52/7, 60/5, add gear: 65/3] (5, 3, 1) 70/5, *75/3, 80/3, 85/1

3 Count Pause Decline Bench: [45/11, 70/9, 3-Count: 90/7, 110/5, add gear: 127/2] (4, 2, 8) 142/4, 150/2, Raw: 120/8

One-Arm DB Rows (Overhand): [35/9, 45/7, 55/5] (7, 5, 3) 62/7, 65/5, 67/3

Stretching: ~5 minutes

Workout time: 1:34

I got a very good night’s sleep before this workout. I thank the LORD for that, as it enabled me to start my hard training feeling refreshed and ready to go.

I did an extra set on Presses, as I wasn’t working hard enough for my first hard workout since my contest. But otherwise, a good workout for getting back into harder training. However, watching the video, I wasn’t pausing long enough on the Pause Declines, so I will repeat the weights used here next time to get it right.

The Iron Z wrist wraps are one of the items I found while cleaning. I think I picked these up at a contest back in the early 00s but never used them. They are supportive enough, so I could use them in a pinch. But they are shorter than the 24” Crain wraps I am used to, so they are not quite as supportive as them. But most of all, I prefer the wrist loops of the Crains over thumb loops of the Inzers. It is a pain taking the thump loop off for the lift (as must be done at a contest), and then, it often got in the way of grabbing the bar. The Inzers do look nice though and fit my red and black contest color scheme.

Video

Music: Pandora – Christian Rap

I recorded the top three sets of Presses, the two geared sets of Declines, and only the final set of Rows.

_____________________________

Squats

Monday – 4/15/19

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, 2.5-meter Black Mamba knee wraps; Titan THP 2.5-meter knee wraps.

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 115/9, 150/7, 180/5, Gear: 210/3] (5, 3, 1) 235/5, 247/3, 260/1

Squats with Wraps: [APTs: 230/3, THPs: 235/3] (6, 4, 2) APTs: 255/6, 267/4, 280/2

During my inadvertent spring cleaning, I came across a slew of APT gear I had forgotten about. APT is now defunct, but back in the 00’s, they were sponsoring me with free gear, and they gave me quite a bit of it. When I took my second prolonged break from powerlifting, from ‘09-‘15, I stowed all of that gear under my daybed and forgot about it. When I made my second comeback in ’15, I used my Crain gear, which I what I started with after my first comeback in ’03.

In any case, for this workout, I tried out one of the three pairs of 2.5 meter wraps I came across, the first ones, which would be the one that were the most used. I must say, they worked very well, a bit better than the THPs and Crains on all levels, comfort, ease of wrapping, and effectiveness. They also did not seem to alter my form as compared to using APT knee sleeves, as the Crains and THPs do. The squat felt the same as with sleeves, except of course for the wraps being much tighter. All that should solve the mental block I have been having with using wraps of late.

It took me a while to figure out how best to wrap with the APTs, but I got it just right for the last set, Basically, I am used a cross between a spiral and a crisscross method of wrapping, and it felt very good. Consequently, I will be switching to these APT wraps. With three pairs, and only two of them ever used, they should last me quite a while.

That said, this was my first regular Squats with Wraps workout in several weeks, and it went well. I did one extra warmup set to compare the APTs to the THPs, but even with that, I got done in a good time for a Squats with Wraps workout, and I was not overly tired afterwards as I often am after a Squats with Wraps workout. That was probably due to the APTs being easier to use than other wraps.

Stretching: ~5 minutes

Workout time: 1:54

Video

I recorded the top two sets of Extra Low Squats and all sets of Squats with Wraps.

Music: Pandora – Christian Modern Hard Rock 2

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Benches

Wednesday – 4/17/19

Gear: Crain: power belt; APT 24” Black Mamba wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Curl Bar

Wide Grip Benches: [45/15, 65/9, 85/7, 105/5, Add gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1

Close Grip Benches: [65/9, 85/7, 100/5, Add gear: 112/2] (6, 4, 2) 120/6, 127/4, 135/2

Medium Grip Curl Bar Rows: [45/9, 60/7, 75/5, 90/3] (7, 5, 3) 105/7, add wrist wraps: 110/5, 115/3

Stretching: ~5 minutes

Workout time: 1:34

For this workout, I used another piece of APT gear I found during my inadvertent cleaning, a pair of wrist wraps. I found two of them, both in excellent shape. I liked these better than the Inzers, in that they are longer and have the thumb loops in mirror fashion rather than both being the same, so I could wrap both wrists pulling away from the thumb across the front of the wrist. The Inzers are both identical, so I have to wrap the left hand pulling towards the back of the hand. But still, I prefer my Crain wrist wraps with wrist loops.

That said; this workout went well and as planned.

Video

Music: Pandora – Christian Alternative

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Deadlifts

Thursday – 4/18/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, 270/5] (7, 5, 3, 1) add gear: 300/7, 315/5, 332/3, 350/1

Conv Deadlifts: [135/9, 185/7, 230/5, Gear: 275/3] (6, 4, 2) 305/6, 320/4, 335/2

Stretching: ~5 minutes

Workout time: 1:43

A very good workout, my toughest since my recent contest. The Uxcell knee sleeves are another item I came across while cleaning.

Video

Music: Pandora – Christian Modern Hard Rock 1

 

Morning Workouts

Day 1

Sunday – 4/14/19

Heavy Bag: 6:00 (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) 45/12, 47.5/10, 50/8

Hand Gripper (Reps): 4.0/9, (12, 10, 8) 6.0/12, 6.5/10, 7.0/8

Workout Time: 0:36 (hours : minutes)

 

Day 2

Monday – 4/15/19

Adductors/ Abductors (alternate legs): [--/15, 2s/11] (15-20, 10-15) 4s/18, 6s/13

Decline Sit-ups: [--/11, 8.75/9] (12, 10, 8) 13.75/12, 15/10, 16.25/8

Workout Time: 0:26

 

Day 3

Wednesday - 4/17/19

Heavy Bag: 9:30

BB Reverse Curls: [45/9] (12, 10, 8) 50/12, 52/10, 55/8

Rotator Cuff: Lying on side: [4.0/11] (16, 14) 6.0/16, 6.25/14

Workout Time: 0:34

 

Day 4

Thursday – 4/18/19

Side Bends (seated): [10/11, 20/9] (12, 10, 8) 30/12, 32/10, 35/8

Standing Leg Curls (alternate legs): [--/11, 2s/9] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:26


Week B

Bodyweight: 121.1 pounds.

______________________________

Bench Assistance

Easter Sunday – 4/21/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Bar: Dumbbell Bars, Cambered Bar.

DB Standing Presses (arms together): [10s/15, 15s/9, 20s/7, 25s/5, Add gear: 30s/3] (7, 5, 3, 1) 30s/7, 32.5s/5, 35s/3, 37.5/1

Cambered Bar Decline Bench: [35/13, 55/9, 75/7, 95/5, Add gear: 107/3] (6, 4, 2) 120/6, 127/4, 135/2

MG Cambered Bar Rows: [35/9, 55/7, 70/5] (7, 5, 3) 80/7, 85/5, 90/3

Stretching: ~5 minutes

Workout time: 1:28

I wasn’t feeling well for this workout, but it still went well. Though, I did not work as hard as I should have for being back to hard training.

Video

Music: Pandora – Christian White Metal Modern

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Squats

Monday – 4/22/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Two-Count Pause Squats: [--/15, 65/11, 135/9, 2-Count: 165/7, 195/5] (7, 5, 3, 1) Gear: 215/7, 227/5, 240/3, 252/1

Reverse Band Squats: [Add bands: 155/9, 185/7, 215/5, Gear: 240/3] (6, 4, 2) 265/6, 280/4, 295/2

Stretching: ~5 minutes

Workout time: 1:55

I felt much better, and this workout went very well. For it, I wore my new Inzer Pillar Squat Boots. They are a discontinued item, but Inzer still has a few sizes in stock, including, thank God, my size. I am glad for that, as they worked well. They were very stiff, but once they get broken in, they should be just fine. The boots came with black shoelaces, but I switched them for red ones, and I am glad I did. In the pic below, you can see they look quite nice with that switch. Click for a larger image.

Video

Music: Pandora – Christian Modern Hard Rock 2

______________________________

Benches

Wednesday – 4/24/19

Gear: Crain: power belt; APT Black Mamba wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/11, Chains: 75/9, 90/7, 105/5, Gear: 120/3] (7, 5, 3, 1) 120/7, 127/5, 135/3, 142/1

3 Count Pause Benches: [65/9, 3-Count: 85/7, 100/5, Add gear: 112/2] (6, 4, 2) 120/7, 127/4, 135/2

Close Grip Curl Bar Rows: [50/9, 70/7, Wrist Wraps: 90/5] (7, 5, 3) 100/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:40

I could have gone a bit heavier, but I am still getting used to and deciding on my sets x reps. Also, my mind was distracted by personal issues.

Video

Music: MC – Classic Rock

______________________________

Deadlifts

Thursday – 4/25/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo RB (#3, light bands) Deadlifts: [--/15, 45/11, Bands: 155/9, 215/7, 275/5] (7, 5, 3, 1) Gear: 325/7, 342/5, 360/3, 380/1

Sumo 2-1/4” Deficit Deadlift: [--/11, 135/9, 175/7, 215/5, Gear: 255/3] (6, 4, 2) 285/6, 300/4, 315/2

Stretching: ~5 minutes

Workout time: 1:43

A good workout. I could have gone a bit heavier on the first exercise, but I was still distracted by the same personal issue.

Video

Music: MC – Classic Metal

 

Morning Workouts

Day 1

Sunday – 4/14/19

Heavy Bag: 6:00 (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) 45/12, 47.5/10, 50/8

Hand Gripper (Reps): 4.0/9, (12, 10, 8) 6.0/12, 6.5/10, 7.0/8

Workout Time: 0:36 (hours : minutes)

 

Day 2

Monday – 4/15/19

Adductors/ Abductors (alternate legs): [--/15, 2s/11] (15-20, 10-15) 4s/18^, 6s/13^

Decline Sit-ups: [--/11, 8.75/9] (12, 10, 8) 13.75/12, 15/10, 16.25/8

Workout Time: 0:26

 

Day 3

Wednesday - 4/17/19

Heavy Bag: 9:30

BB Reverse Curls: [45/9] (12, 10, 8) 50/12, 52/10, 55/8

Rotator Cuff: Lying on side: [4.0/11] (16, 14) 6.0/16, 6.25/14

Workout Time: 0:34

 

Day 4

Thursday – 4/18/19

Side Bends (seated): [10/11, 20/9] (12, 10, 8) 30/12, 32/10, 35/8

Standing Leg Curls (alternate legs): [--/11, 2s/9] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:26


Got Plants!

I finally got the plant I spent three hours clearing a space for. Actually, since I now had the space, I got two plants. They look nice, and I hope they will keep my office from feeling so stuffy. Click any pic for a larger image.

 

 


Another Sets x Reps Change and Speed Work 

I did not like doing seven reps for the first work set of my first exercise. It was tiring me out too much for the following work sets. Even the six-rep set on my second exercise was doing the same. I also did not like not working up to a heavy single on my second exercise. Therefore, I will go back to doing 3 x 5, 3, 1 for both exercises. I just hope that flip-flopping the two main exercises for Stage Two will suffice to prevent stagnation. But it means the final “2” in the title of my Training Plan is no longer needed, so the title has been updated to 2in2x2 Trinity Training Plan.

For conditioning, I will go back to doing Speed Work. For it, I’ll do 4 x 9, 7, 5, 3 after my second major exercise of the day and by doing that exercise in speed fashion. With this pattern, I shouldn’t need any warmup sets, so those four speed sets should only take a few minutes total.

______________________________

Week C

Bodyweight: 121.4 pounds.

______________________________

Bench Assistance

Sunday – 4/28/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Cambered Bar.

One Chain Decline Bench: [45/15, 65/11, Chains: 85/9, 105/7, 120/5, Add gear: 135/3] (5, 3, 1) 147/5, 155/3, 162/1

MG Standing Presses: [45/9, 52/7, 60/5, Gear: 65/3] (5, 3, 1) 76/6*, 80/3, 85/1

Speed MG Standing Presses: (9, 7, 5, 3) 45/9, 47/7, 50/5, 52/3

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

Stretching: ~5 minutes

Workout time: 1:41

A good workout. I think I will like my new plan much better.

Video

I recorded the top two sets of the three regular exercises but just the top set of the speed work. To keep the videos from getting too long, for my BA and Bench days, I’ll probably record the top two sets of the two main exercises, then just the top set of the speed work and rows.

Music: Pandora – Christian Rap

______________________________

Squats

Monday – 4/29/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Extra Low Two Chain Squats: [--/15, 65/11, add chains: 135/9, 175/7, 205/5, Gear: 235/3] (5, 3, 1) 260/5, 275/3, 290/1

Squats with Sleeves: [135/9, 160/7, 185/5, Gear: 210/3] (5, 3, 1) 230/5, 242/3, 255/1

Speed Squats: (9, 7, 5, 3) 125/9, 130/7, 135/5, 140/3

Stretching: ~5 minutes

Workout time: 1:53

A good workout. My new plan will work, as long as my workouts don’t get to be too lengthy. I started a little too heavy on the Speed Squats, so I will repeat these weights next time.

Video

Music: Pandora – Christian Metalcore

______________________________

Benches

Wednesday – 5/1/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Reverse Band Benches (Monster-minis, #2): [45/15, 65/11, Bands: 95/9, 115/7, 135/5, Gear: 152/3] (5, 3, 1) 167/5, 177/3, 185/1

Benches: [Gear: 90/5, 115/3] (4, 2, 8) 130/6*, 140/3, 147/7

Speed Benches: (9, 7, 5, 3) 75/9, 80/7, 85/5, 90/3

Wide Grip Curl Bar Rows: [45/9, 65/7, 85/5] (7, 5, 3) add Wrist Wraps: 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:44

I started two light on both Bench exercises, so I increased more than usual and did an extra rep on the first set of Benches, and I still was not working quite hard enough. Then I forgot about wanting to do Speed Benches and took my bench setup down and did my first warm-up set of Row before remembering. I then had to rearrange things for Benches once again. That got me tired out and made the workout longer. But even at all of that, still a good workout.

Video

I forgot to charge my workout tablet, so I had to use my good tablet for my workout log and my old phone for recording the video. That is why the quality is not very good.

Music: Pandora – Secular Modern Hard Rock

______________________________

Deadlifts

Thursday – 5/2/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Conv 1-1/2” Deficit Deadlifts: [--/15, 45/11, 135/9, 185/7, 230/5, Gear: 270/3] (5, 3, 1) 300/5, 317/3, 335/1

Sumo Deadlifts: [--/11, 135/9, 185/7, 230/5, Gear: 275/2] (4, 2, 8) 305/6*, 322/3, 340/1

Speed Sumo Deadlifts: (9, 7, 5, 3) 145/9, 152/7, 160/5, 167/3

Stretching: ~5 minutes

Workout time: 1:46

A very good workout, despite being distracted by tech problems.

Video

Music: Pandora – Christian Alternative

 

 

Morning Workouts

Day 1

Sunday – 4/28/19

Heavy Bag: 11:00

 

MG Super Curl Bar Curls: [42.5/9] (12, 10, 8) Wrist Wraps: 52.5/12, 55/10, 57.5/8

Hand Gripper (holds + reps) (turns/reps): [4 secs + 3.5/5] (6, 4, 2) 5.5/6, 6.0/4, 6.5/2

Workout Time: 0:35

 

Day 2

Monday – 4/29/19

Standing Barbell Calves: [--/15, 45/11, 95/9] (12, 10, 8) 140/12, 147/10, 155/8

Crunch-Side Bend Combo: [--/11, 8.75/9] (12, 10, 8) 16.75/12, 17.5/10, 18.75/18

Workout Time: 0:28

 

Day 3

Wednesday - 5/1/19

Heavy Bag: 11:30

MG CB Reverse Curls: [42.5/9] (12, 10, 8) 52/12, 55/10, 57/8

RC: Lying, up and down: [3.75/11] (16, 14) 4.75/16^, 5.0/14^

Workout Time: 0:38

 

Day 4

Thursday – 5/2/19

Jump Rope: 1:00

Lying Leg Curls (1 leg at a time): [2.75/9] (12, 10, 8) 4.25/12, 4.5/10, 4.75/8

Dip Bar Leg Raises (alternate legs): [2s/9] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:30

I decided to try something I hadn’t done in quite a while—jump rope. I figure I’d do that instead of an initial very light warmup set on each isolation exercise. I just did a minute to start, but I will try to increase from there.


Rotation III of V

 

Week A

Bodyweight: 121.3 pounds

______________________________

Bench Assistance

Sunday – 5/5/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Dumbbell bar.

Close Grip Standing Press: [10s/15, 45/9, 55/7, 65/5, add gear: 72/3] (5, 3, 1) 80/5^, 85/3^, 90/1^

3 Count Pause Decline Bench: [45/13, 65/9, 3-Count: 85/7, 105/5, add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1

Speed Pause Decline Bench: (9, 7, 5, 3) no pause: 80/9, pause: 75/9, 80/7, 85/5, 90/3

One-Arm DB Rows (Overhand): [35/9, 47/7, 57/5] (7, 5, 3) 65/7, 67/5, 70/3

Stretching: ~5 minutes

Workout time: 1:39

I should have gone a bit heaver on the Declines, but otherwise, a good workout. On my first set of Speed Declines, I did not pause the reps. But that did not feel right after the extra-long pause of the regular exercise, so I redid that set and the rest with a pause, and that felt much better.

Video

Music: Pandora – Christian Modern Hard Rock 2

_____________________________

Squats

Monday – 5/6/19

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

Shoes: Inzer Pillar Squat boots.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/13, 65/11, 125/9, 160/7, 190/5, Gear: 225/3] (5, 3, 1) 245/5, 257/3, 270/1

Reverse Band Squats: [Bands: 155/9, 190/7, 225/5, Gear: 255/3] (6, 4, 2) 275/6, 290/4, 305/2

Speed Reverse Band Squats: (9, 7, 5, 3) 135/9, 142/5*, 155/5, 162/3

Stretching: ~5 minutes

Workout time: 2:05*

I changed my mind once again on my sets x reps for my second exercise, due to the concern expressed above. If I did the same sets x reps for both placements of an exercise there would not be sufficient difference between stages. Thus, I will do 6,4,2 when doing an exercise second and 5,3,1 when doing it first.

That said, this workout went well, except a couple of miscues caused it to take too long. Namely, I misloaded on a set and had to reset for it, and I lost my balance on the second set of speed work. That was probably because I did not have enough weight to fully push the bar down and was trying to pull it down myself. I should have known I need at least 155 with reverse bands.

Video

Music: Pandora – Christian Modern Hard Rock 2

_____________________________

Benches

Wednesday – 5/8/19

Gear: Crain: power belt; APT 24” Black Mamba wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Curl Bar

Close Grip Benches: [45/15, 65/9, 85/7, 100/5, Add gear: 115/2] (5, 3, 1) 130/5, 137/3, 145/1

3-Count Pause Benches: [65/9, 3-C: 85/7, 100/5, Add gear: 112/3] (6, 4, 2) 125/6, 132/3, 140/1

Speed Pause Benches: (9, 7, 5, 3) 65/9, 70/7, 75/5, 80/3

Medium Grip Curl Bar Rows: [45/9, 65/7, 82/5, add wrist wraps: 97/3] (7, 5, 3) 107/7^, 112/5^, 117/3^

Stretching: ~5 minutes

Workout time: 1:45

I’m feeling a bit beat up. I think it is due to trying to do too much. Therefore, I will drop off the Speed Work and depend on hitting my heavy bag and jumping rope for conditioning. I will also be taking Sunday off to get caught up on recovery.

But despite all of that, this workout went well. If I wasn’t feeling off, I might have gone a bit heavier on the two Bench exercises.

Video

Music: Pandora – Christian Alternative

______________________________

Deadlifts

Thursday – 5/9/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 45/11, 135/9, add chains: 225/7, 265/5, add gear: 300/3] (5, 3, 1) 330/5, 347/3, 365/1

Conv Deadlifts: [135/9, 185/7, 235/5, Gear: 285/3] (6, 4, 2) 315/6!, 332/4!, 350/2!

Stretching: ~5 minutes

Workout time: 1:51

A very good workout. Just one little miscue. When I dropped the chains back into one of my buckets, a big cloud of dust emerged. Thus, when I was done lifting but before I did my stretching, I took the chains back out of the buckets, rinsed and dried them out, then put the chains back in. That added to my workout time.

Video

You’ll see in the video me setting for my final set, and the music stopping on me. For some reason, the Bluetooth cut out between my phone and the speakers. That broke my concentration, so I had to stop, reset the Bluetooth, then get reset for the lift. But I still got my planned double.

Music: Pandora – Christian Alternative

 

 

Morning Workouts

Day 1

Sunday – 5/5/19

Heavy Bag: 10:00* (minutes : seconds)

MG Super Curl Bar Preacher Curls: [35/9] (12, 10, 8) 47.5/12^, 50/10^, 52.5/8^

Hand Gripper (Reps): 4.5/9, (12, 10, 8) 6.5/12^, 7.0/10^, 7.5/^8

Workout Time: 0:37 (hours : minutes) 

I got winded and couldn’t finish my planned 12 minutes on the heavy bag. But I felt fine for the rest of the workout. I’ll see what happens this afternoon and on Wednesday.

 

Day 2

Monday – 5/6/19

Jump Rope: 1:15

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/20, 6s/15

Decline Sit-ups: [8.75/9] (12, 10, 8) 15/12, 16.25/10, 17.5/8

Workout Time: 0:29

 

Day 3

Wednesday - 5/8/19

Heavy Bag: 10:00

BB Reverse Curls: [45/9] (12, 10, 8) 52/12^, 55/10^, 57.5/8^

Rotator Cuff: Lying on side: [4.25/11] (16, 14) 6.25/16^, 6.5/14^

Workout Time: 0:34 

Felt better on the heavy bag, but I still didn’t feel up to doing more than 10 minutes. But then, with jumping rope on my other two morning workouts and with now doing Speed Work in the afternoons, ten minutes is probably enough. In fact, that could be the problem—I’m trying to do a bit too much.

 

Day 4

Thursday – 5/9/19

Jump Rope: 1:30

Side Bends (seated): [22/9] (12, 10, 8) 32/12, 35/10, 37/8

Standing Leg Curls (alternate legs): [ 2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:26


Week B

Bodyweight: 121.8 pounds.

______________________________

Sunday – 5/12/19

OFF

For my planned extra day off, I will be skipping my BA workout. That means, I will do Squats on Monday as planned.

______________________________

Squats

Monday – 5/13/19

Gear: Crain: power belt, Genesis wrist wraps, APT heavy knee sleeves, 2.5-meter Black Mamba wraps.

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Two-Count Pause Squats: [--/15, 65/11, 135/9, 2-Count: 165/7, 190/5, Gear: 215/3] (5, 3, 1) 240/5, 252/3, *1-Count: 265/1, 2-Count: 265/1

Squats with Wraps: [Gear: 225/5, 245/1*] (5, 3, 1) 265/5, 280/3, 295/1

Stretching: ~5 minutes

Workout time: 1:55

Pause Squats went well, until the planned last set (a single). I got confused and only paused for a 1-Count rather than my desired 2-Count. You can hear me saying “Dang” in the video as I rack the weight and realized the mistake. I then did an extra set to get it right. You can see the difference in the video. The last set has a noticeably longer pause than the one before it.

Then on Squats with Wraps, on my second warmup set, I once again lost my balance and dumped the bar. I think the problem is, I am not using enough weight at that point to get down easily, so I am struggling to do so. That was confirmed when I almost dumped the weight again on the final rep of my first work set. My second set then felt much better, and the final set felt very good, despite the music cutting out on me just as I was started the set.

Also, originally, I wanted to do 6, 4, 2 reps, but doing that many reps with wraps is just too much, so I went 5, 3, 1. In my next training plan, I might try using 2.0-meter wraps here. That way, I won’t need as much weight to get down, and maybe I will be able to do my original planned higher reps.

Video

Music: Pandora – Christian Alternative

______________________________

Benches

Wednesday – 5/15/19

Gear: Crain: power belt; APT Black Mamba wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

Reverse Band Benches (Monster-minis, #2): [45/15, 65/11, Bands: 95/9, 120/7, 140/5, Gear: 160/3] (5, 3, 1) 175/5, 182/3, 190/1

Dead Stop Cambered Bar Benches: [35/11, 55/9, 75/7, 95/5, Gear: 112/3] (5, 3, 1) 125/5, 132/3, 140/1

Pushups: 30

Close Grip Curl Bar Rows: [50/9, 70/7, Wrist Wraps: 95/5] (7, 5, 3) 105/7^, 110/5^, 115/3^

Stretching: ~5 minutes

Workout time: 1:45

I heard on the news a while back that if you can do 40 pushups non-stop, you’re unlikely to have a heart attack in the next decade. I hadn’t done pushups in ages but figured I’d try it after my Bench work. I was disappointed I only could do 30. But then, it was after over an hour of Bench work. If I tried it fresh, maybe I could get the extra ten reps. But still, this test gave me an idea—do a high rep set after my main exercises of the day for the conditioning. I’ll give that a try tomorrow. That said, this workout went very well.

Video of Pushups

I forgot my tablet, so I didn’t my workout, but I used my phone to record the pushups, hence the low quality.

Music: Pandora – Secular Classic Heavy Metal

______________________________

Deadlifts

Thursday – 5/16/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo RB (#3, light bands) Deadlifts: [--/15, 45/11, Bands: 155/9, 215/7, 270/5, Gear: 325/3,] (5, 3, 1) 355/5, 375/3, 395/1

Sumo 2-1/4” Deficit Deadlift: [--/11, 135/9, 185/7, 225/5, Gear: 270/3] (5, 3, 1) 300/5, 315/3, 330/1, Raw: 185/15

Stretching: ~5 minutes

Workout time: ? (I forget to note my end time.

I’ve stuck with 3 x 5, 3, 1 for my first exercise throughout this training plan, but I’ve gone back and forth on what set x rep scheme to use for my second exercises. I started with 3 x 4, 2, 8, with the last set being a raw backoff set. Then tried 6, 4, 2. Then went back to 5, 3, 1 but with doing Speed Work afterwards. But that proved to be too much, so I went back to 6, 4,2. But here, I figured I’d try the idea of a raw backoff set but after three work sets of 5, 3, 1.

But I wasn’t sure how light and how many reps to do. I decided on using my 7-rep warmup set weight and try for 15-20 reps. I got to 15 reps, and I was spent. But it felt good and only added a few minutes to my workout. I’m not sure if I will stick withy that plan. A better idea might be to use half of my top set, which would have been 165 here. I probably would have gotten 20 reps if I used that plan.

In any case, this workout went very well. I got all of my planned reps, even with increasing the weights significantly from last time. However, I did have a little mishap at the start of the workout. I put safety bars high up in my power rack to loop the bands over for RB Deadlifts. As I was putting the first safety in, I caught the side of my left hand in-between the bar and the rack. Ouch! It left a blood blister that bothered me for a bit, but then I forgot about it.

 Video

I recorded the top two sets of the two main exercises as usual, but I also recorded the 15-rep backoff set. A bit boring to watch, but I wanted to see how my form looked throughout the long set. I was glad to see it didn’t look like it broke down as the set progressed.

Music: Pandora – Secular Classic Heavy Metal

 

Morning Workouts

Sunday – 5/12/19

OFF

 

Day 2

Monday – 5/13/19

Jump Rope: 1:45

Standing Rocking DB Calves: [25/11, 40/9] (12, 10, 8) 50/12, 52.5/10, 55/8

Adductors/ Abductors (one leg at a time): [2s/11] (15-20, 10-15) 4s/20!, 6s/15!

Workout Time: 0:34

 

Day 3

Wednesday – 5/15/19

Heavy Bag: 10:00

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

Shoulder Horn (alternate arms): [5.25/11] (16, 14) 6.75/16, 7.0/14

Workout Time: 0:35

 I forgot to increase my weights from last time, and the workout took exactly as long as last time.

 

Day 4

Thursday – 5/16/19

Jump Rope: 2:00

Hyperextensions: [--/11] (12, 10, 8) 5.0/12, 6.25/10, 7.5/8

Twist Dip Bar Leg Raises (legs together): [--/10] (15-20, 10-15) --/18, --/13

Workout Time: 0:22


No More Videos 

Due to adding SSL security to my websites, the videos I’ve been posting no longer work. Consequently, I will no longer be posting videos with my workout logs.
5/19/19


 

Week C

Bodyweight: 122.4 pounds.

______________________________

Bench Assistance (Week B)

Sunday – 5/19/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

Bar: Dumbbell Bars, Cambered Bar.

DB Standing Presses (arms together): [10s/15, 17.5s/9, 22.5s/7, 27.5s/5, Add gear: 32.5s/3] (5, 3, 1) 35s/5, 37.5s/3, 40/1

Cambered Bar Decline Bench: [35/13, 55/9, 75/7, 95/5, Add gear: 115/3] (5, 3, 1) 127/5, 135/3, 142/1, Raw: 70/20

MG Cambered Bar Rows: [35/9, 55/7, 72/5] (7, 5, 3) 82/7, 87/5, 92/3

Stretching: ~5 minutes

Workout time: 1:42

A god workout

Music: Pandora – Christian Rap

______________________________

Squats

Monday – 5/20/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Extra Low Two Chain Squats: [--/15, 65/11, add chains: 135/9, 175/7, 210/5, Gear: 240/3] (5, 3, 1) 270/5^, 285/3^, 300/1^

Squats with Sleeves: [135/9, 165/7, 190/5, Gear: 215/3] (5, 3, 1) 240/5, 255/3, 270/1, Raw: 135/20

Speed Squats: (9, 7, 5, 3) 125/9, 130/7, 135/5, 140/3

Stretching: ~5 minutes

Workout time: 1:55

Another good workout.

Music: Pandora – Christian Metalcore

______________________________

Benches

Wednesday – 5/22/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

One Chain Dead Stop Cambered Bar Benches: [35/15, 55/11, Chains: 75/9, 90/7, 105/5, Gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1

Benches: [add gear: 95/5, 122/2] (5, 3, 1) 137/5, 145/3, 152/1, Raw: 76.5/20

Wide Grip Curl Bar Rows: [50/9, 70/7, add Wrist Wraps: 90/5] (7, 5, 3) 100/7^, 105/5^, 110/3^

Stretching: ~5 minutes

Workout time: 1:44

Another good workout.

Music: Pandora – Secular Modern Hard Rock

______________________________

Deadlifts

Thursday – 5/23/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

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

Sumo Deadlifts: [--/11, 135/9, 185/7, 235/5, Gear: 285/2] (5, 3, 1) 315/5, 332/3, 350/1. Raw: 175/20

Stretching: ~5 minutes

Workout time: 1:46

Another good workout.

Video - merged

Video 1

Video 2

Video 3

Giving videos one more try, first merged, then each lift separately. The unmerged videos work, sort of. But you have to click each twice to get it to start, which most people would not bother doing. Plus, it is too time-consuming to link 2-4 videos for each workout, so I am back to not bothering with videos.

Music: Pandora – Christian White Metal 1

 

Morning Workouts

Day 1 (Week B)

Sunday – 5/19/19

Heavy Bag: 10:00 (minutes : seconds)

Close Grip SCB Curls: [wrist wraps: 50/9] (12, 10, 8) 60/12^, 62.5/10^, 65/8^

Hand Gripper (Holds): [Turns/secs: 4.5/9] (12, 10, 8) 6.0/12^, 6.5/10^, 6.5/8^

Workout Time: 0:35 (hours : minutes)

 

Day 2

Monday – 5/20/19

Jump Rope: 2:15

Standing Barbell Calves: [65/11, 125/9] (12, 10, 8) 145/12, 152/10, 160/8

Crunch-Side Bend Combo: [10/9] (12, 10, 8) 17.5/12, 18.75/10, 20/18

Workout Time: 0:33

 

Day 3

Wednesday - 5/22/19

Heavy Bag: 10:00

MG CB Reverse Curls: [45/9] (12, 10, 8) 55/12^, 57.5/10^, 60/8^

RC: Lying, up and down: [4.0/11] (16, 14) 5.0/16!, 5.25/14!

Workout Time: 0:36

 

Day 4

Thursday – 5/23/19

Jump Rope: 2:30

Lying Leg Curls (1 leg at a time): [2.75/9] (12, 10, 8) 4.5/12^, 4.75/10^, 5.0/8^

Dip Bar Leg Raises (alternate legs): [2s/9] (15-20, 10-15) 4s/20^, 6s/15^

Workout Time: 0:30


Rotation IV of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


Rotation V of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


 

These workout logs are continued at: Forthcoming.


2in2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage One. Copyright 2019 by Gary F. Zeolla.

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