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2x2 Trinity Powerlifting Training Strategy

2019 Trinity #1, Stage Two

by Gary F. Zeolla


These workout logs are continued from: 2in2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage One.


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

Next Contest: God-willing, in March/ April 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).


Name Change

Since I am now using the same sets by reps scheme (4 x 5, 3, 1, 20) for both major exercises, I dropped one of the “2s” off of the name of this Training Strategy. There are now just two “2s.” The first is for the two Stages. The second is for the two Training Plans.


 

Rotation I of V

 

Week A

Bodyweight: 122.2 pounds

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Bench Assistance

Sunday – 6/16/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Dip Bars

Cambered Bar Decline Bench: [35/13, 55/9]

Medium Grip Incline Bench [45/9, 65/7, 85/5, Gear: 95/3] (5, 3, 1, 20) 105/5, 110/3, 115/1, Presses, raw:  45/16

Dips on Bars: [0/9, 5/7, 10/5, add wrist wraps: 15/3] (5, 3, 1, 20) 20/5, 25/5, 27/3, 30/1, raw: bwt./15

Close Grip BB Rows (Overhand): [45/9, 65/7, 80/5] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:50*

I had no idea what I was going to do for this workout. I initially planned on doing a form of Declines and Presses, but then at the last minute decided to switch to Inclines and Dips. But I had nothing prepared, so I just winged it. Since I hadn’t don’t these two exercises in ages, I didn’t go very heavy. But that was good, as I wasn’t feeling very well. But then this first rotation of Stage Two will be backoff workouts anyway.

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Squats

Monday – 6/17/19

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

Shoes: Inzer Pillar Squat boots.

Bar: Heavy Duty Power Bar.

Reverse Band Squats: [--/13, 65/11, Bands: 155/9, 190/7, 225/5, Gear: 250/3] (5, 3, 1, 20) 275/5, 290/3, 305/1, raw: 152/20

Extra Low Squats: [--/13, 65/11, 115/9, 150/7, 180/5, Gear: 205/3] (5, 3, 1, 20) 230/5, 242/3, 255/1, raw: 127/16*

Stretching: ~5 minutes

Workout time: 1:57

Still not feeling well, which made this workout harder than it should have been.

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Benches

Wednesday – 6/19/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Super Curl Bar

3-Count Pause Benches: [45/11, 65/9, 3-C: 85/7, 100/5, add gear: 115/3] (5, 3, 1, 20) 130/5, 137/3, 145/1, raw: 75/20

Close Grip Benches: [65/9, 85/7, 100/5, add gear: 112/2] (5, 3, 1, 20) 125/5, 132/3, 140/1, raw: 72.5/20

Medium Grip Super Curl Bar Rows: [45/9, 65/7, add wrist wraps:80/5] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Stretching: ~5 minutes

Workout time: 1:40

Felt a bit better for this workout, and it went as planned. But I’m still not sure if I will keep doing the 20-reps for both major exercises or just for the second one, as doing it after the first exercise really tires me out for the second exercise.

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Deadlifts

Thursday – 6/20/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [45/15, 135/9, 190/7, 240/5, Gear: 285/3] (5, 3, 1, 20) 315/5, 332/3, 350/1, raw: 175/20

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 135/9, add chains: 225/7, 260/5, add gear: 290/3] (5, 3, 1, 20) 320/5, 337/3, 355/1, raw: 225/14

Stretching: ~5 minutes

Workout time: 1:57

A good workout to finish out my first backoff week. Two more to go before getting back into hard training.

 

 

Morning Workouts

Day 1

Sunday – 6/16/19

Heavy Bag: 7:00 (minutes : seconds)

MG 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: 0:37 (hours : minutes)

 

Day 2

Monday – 6/17/19

Jump Rope: 2:00

Adductors/ Abductors (one leg at a time): [2s/11] (15-20, 10-15) 4s/18, 6s/13

Sit-ups: [7.5/9] (12, 10, 8) 15/12, 16.25/10, 17.5/8

Workout Time: 0:29

 

Day 3

Wednesday - 6/19/19

Heavy Bag: 6:30

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

Rotator Cuff: Sitting, front: [3.5/11] (16, 14) 5.0/16, 5.25/14

Workout Time: 0:27

 

Day 4

Thursday – 6/20/19

Jump Rope: 1:30

Side Bends (standing): [10/11, 25/9] (12, 10, 8) 35/12, 37/10, 40/8

Standing Leg Curls (one leg at a time): [ 2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:29


Week B

Bodyweight: 122.5 pounds.

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Planned Extra Day Off

Sunday – 6/23/19

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Squats

Monday – 6/24/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 65/11, 135/9, 165/7, 195/5, Gear: 240/3] (5, 3, 1) 265/5, 280/3, 295/1

Two-Count Pause Squats: [135/9, 2-Count: 160/7, 185/5, Gear: 210/3] (5, 3, 1, 20) 230/5, 242/3, 255/1, raw: 127.5/20

Stretching: ~5 minutes

Workout time: 1:58

A good workout, but I was overly tired afterwards and did not sleep. Not sure why.

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Major Changes

    I’m making major changes to my workout strategy. Rather than my two-a-day schedule, I am only going to work out once per day, in the late afternoons. I am making this change as, with hardly ever getting a good night’s sleep, it is getting to be too much working out twice-a-day. I will keep doing the same exercises I have been doing, except to eliminate one of the major exercises in the afternoon.

    My new format will be to do one major exercise for 4 x 5, 3, 1, 20, then Rows on BA and Bench days. Then on all four days, I will do two minor exercises. I was mostly doing them for 3 x 11-12, 9-10, 7-8. But since I will be more warmed up with doing a major exercise first rather than just a few minutes of cardio, and since I did not like doing that many reps, I will drop that to 3 x 9-10, 7-8, 5-6. Lastly, I will do the cardio, Heavy Bag on BA and Bench days and Jump Rope on Squat and Deadlift days. This order makes more sense, doing the most important thing, my major powerlift-type exercise first, then minor exercises, then least important thing for a powerlifter, the cardio, last.

    However, my BA days will be a bit different. Rather than the “non-flat” Bench work I have been doing for some time, I am going to do all flat Cambered Bar work. Then on Bench Days, I will do all regular Barbell work. I am making this change as my Bench has stagnated, so I figured it is time to try something completely different. But if doing flat Bench work twice a week proves to be too much, I will go back to doing Declines and Inclines on BA day.

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Benches

Wednesday – 6/26/19

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

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar

Benches: [45/15, 65/9, 85/7, 105/5, add gear: 120/3] (5, 3, 1, 20) 135/5, 142/3, 150/1, Raw: 77.5/20

Close Grip Super Curl Bar Rows: [45/9, 65/7, 85/5] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

MG SCB Reverse Preacher Curls: [35/9] (12, 10, 8) 45/10, 47.5/8, 50/6

Shoulder Horn (arms together): [5.0/11] (16, 14) 6.75/16, 7.0/14

Heavy Bag: 6:00

Stretching: ~5 minutes

Workout time: 1:33

This first of my new workout plan went well, except for the20-rep set. It tired me out too much for the rest of the workout. Also, only doing three work sets for lower reps did not feel like a powerlifting workout. Therefore, I am going to eliminate that 20-rep set change my sets x reps plan on my major lift of the day to 5 x 5, 4, 3, 2, 1.

That will have me deign one less work set than I was with doing two major exercises for three work sets each. Plus, I won’t need to do the usually four warmup sets and set up for a different exercise, so the volume will still be significantly lower than before.

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Deadlifts

Thursday – 6/27/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/11, 45/11, 135/9, 190/7, 240/5, Gear: 290/2] (5, 4, 3, 2, 1) 315/5, 325/4, 332.5/3, 342.5/2, 350/1

Hyperextensions: [--/11] (10, 8, 6) 6.25/10, 7.5/8, 9.75/6

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

Jump Rope: 2:00

Stretching: ~5 minutes

Workout time: 1:44*

This workout was much better. The five lower rep sets with gear made me feel like a powerlifter again. However, I messed up the weights and took several minutes messing with my tablet to get it all figured out, so the workout time is meaningless. That is a shame, as I really wanted to see how long this workout would take.


Week C

Bodyweight: 123.0 pounds.

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Bench Assistance (Week B)

Sunday – 6/30/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.

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

Dead Stop Cambered Bar Benches: [35/15, 55/9, 75/7, 95/5, Gear: 112/3] (5, 4, 3, 2, 1) 125/5, 130/4, 132/3, 137/2, 140/1

MG BB Rows: [45/9, 65/7, 80/5] (6-7, 4-5, 2-3) 90/7, 95/5, 100/3

Close Grip CB Curls: [wrist wraps: 40/2*]

DB Curls: [10s/9] (10, 8, 6) 20s/10, 21.5s/8, 22.5s/6

Hand Gripper (Holds): [Turns/secs: 4.0/9] (12, 10, 8) 5.5/12, 6.0/10, 6.5/8

Heavy Bag: 6:30 (minutes : seconds)

Stretching: ~5 minutes

Workout time: 1:42

The outside of my left wrist has been bothering me. It’s not too bad, as long as I wear wrist wraps. But even with them, it bothered me too much to do the CG DB Curls, so I switched to DBs, and that felt much better.

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Squats

Monday – 7/1/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/15, 65/11, 135/9, 165/7, 190/5, Gear: 215/3] (5, 4, 3, 2, 1) 235/5, 242/4, 247/3, 255/2, 260/1

Standing Rocking Barbell Calves: [Bwt./9] (10, 8, 6) 135/10, 142/8, 150/6

Decline Crunch-Side Bend Combo: (10, 8, 6) --/9, --/8, --/6

Jump Rope: 2:15

Stretching: ~5 minutes

Workout time: 1:40

A good workout. But I’m not sure if I will stick with just an afternoon workout. I might move the cardio and isolation exercises back to the mornings but stick with one major exercise for 5 x 5, 4, 3, 2, 1 in the afternoons.

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More Changes

 

While I’m still in backoff and experimental mode, I am making a couple of more changes to my Training Plan. 

First, I will go back to doing Speed Work in the mornings. But unlike previously, I will only do Speed Work. For it, I do the main lift I will be doing in the afternoon but in a speed fashion for 4 x 8-9, 6-7, 4-5, 2-3. That will function as my cardio, so I will not do cardio in the afternoons. It will also be more powerlifting-relevant than the heavy bag and jumping rope I was doing. 

Also, by only doing Speed Work in the mornings, I can leave the equipment for that lift set up, so it will be ready to go for my main lift in the afternoon, saving the time of taking it down and setting it back up. That is one of the advantages of having a home gym. Then in the afternoon, after my main lift, I will do the two isolation exercises I have been doing, but again, no cardio. With less setup time and no cardio, hopefully, my afternoon workouts will be a bit shorter and less demanding. 

Second, I am leery about doing flat Bench work twice a week, so I will move flat Cambered Bar work to Bench days and do Inclines and Declines on BA days.

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Benches

Wednesday – 7/3/19

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: [35/11, 55/9, Chains: 75/7, 95/5, Gear: 112/3] (5, 4, 3, 2, 1) 125/5, 130/7, 132/3, 137/2, 142/1

Wide Grip Super Curl Bar Rows: [add Wrist Wraps: 45/9, 65/7, 85/5] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

MG SCB Reverse Curls: [47/9] (10, 8, 6) 57/10, 60/8, 62/6

RC: Lying, in and out: [4.0/11] (16, 14) 6.0/16, 6.25/14

Stretching: ~5 minutes

Workout time: 1:31

A good workout. I think I am going to like this new plan. I just still have a few decisions to make to finalize it.

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Deadlifts

Thursday – 7/4/19 – Happy Independence Day!

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit Deadlift: [--/15, 135/9, 185/7, 230/5, Gear: 275/3] (5, 4, 3, 2, 1) 305/5, 315/4, 322/3, 332/2, 340/1

Side Bends Standing: [25/9] (10, 8, 6) 37/10, 40/8, 42/6

Standing Leg Curls (1 leg at a time): [2s/11, (15-20, 10-15) 4s/20^, 6s/15^

Stretching: ~5 minutes

Workout time: 1:23

A good workout, the last of my backoff workouts. Next week, I am back to hard training. Hopefully, I will have my Training Plan figured out by then.

 

 

Morning Workouts

Day 3

Wednesday - 7/3/19

Speed One Chain Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Chains, Speed: 75/9, 80/7] (9, 7, 5, 3) 85/9, 87/7, 90/5, 92/3

Workout Time: 0:22

 

Day 4

Thursday – 7/4/19

Speed Sumo 1” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (9, 7, 5, 3, 1) 145/9, 152/7, 160/5, 167/3, 175/1

Workout Time: 0:19

Since I’m doing five work sets in the afternoon, I figured I might as well add a work set to my Speed Work.


Contest Decision

     After debating back and forth for a while as to which powerlifting contest to enter next, the decision became very easy when I found out there is going to be a contest right here in southwestern PA, just 15 minutes from my home. It is a Revolution Powerlifting Syndicate (RPS) contest being held at Legends of Pittsburgh Fitness in Pittsburgh Mills Mall in Tarentum, PA, on September 28, 2019. For details, see the RPS’s website.

    I entered an RPS contest last August, so I am familiar with the federation and like it rules-wise. The only thing I don’t like about this contest is it starts at 8:30 am. I preferred the 9:30 am start of my last contest, but I’ll manage. And being so close to my home will save me hotel and gas money that I usually need to spend on contests. But I will miss the hotel stay, as that is always a bit of a vacation. But the money savings will be nice.

    I already registered for it. I entered the Am (drug tested), Raw Modern (with wraps), Masters (55-59 age) division. But I not sure if I will cut to the 114-pound weight class or lift at 123s. I registered for 114s, but I might change that to 123s later. I probably won’t know until the week before the contest. 

    I just completed the “backoff” period for current training routine, so I begin hard training today (Sunday, 7/7). It always helps my training to know for certain when my next contest will be. Here’s trusting the LORD that my training goes well as I prepare for this contest.


Yet More Changes

    Now that I know what I am doing contest-wise, I am making another change in workouts. I am going back to doing two major exercises per workout for 3 x 5, 3, 1. I’m doing so, as I did not like the lack of variety of only doing one major exercises for five sets. 

    I will continue to do Speed Work in the mornings, doing the first major lift for the afternoon in a speed fashion and of course completely raw. Then in the afternoon, I will do a 20-reps set done completely raw after the second major exercises, doing of course that exercise for that set. In this way, I will do completely raw conditioning work for both exercises, but in a different manner for each.

    To keep both workouts to the lengths I want (about half an hour in the mornings and an hour and a half to two hours in the afternoons), I will split up my isolation exercises, doing one exercise in both workouts. The one I will do in the morning will be the one that I can do without having to take down the setup from the Speed Work, so as to have it still set up for the first major exercise in the afternoon.

    Also, I am trying to arrange the order of the two main lifts so as to only have to do two warm-up sets for the second main lift. Both warm-up set will be done with gear. That way, I won’t have to take it off after and the first lift and put it back on for the second one. But I will still get raw work on that lift from the 20-rep set. That is, except BA day. For it, the two lifts are so different, I will have to do the four warm-up sets I have been doing, first three without gear, the last one with gear.

    Hopefully, these will be the last major changes to my current training plan, so I can focus on training from here until my September contest. Though, I am sure, I will still do some piddling with it, as I always do.


Rotation II of V

 

Week A

 

Bodyweight: 123.0 pounds

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Bench Assistance (RI, Week C)

Sunday – 7/7/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Curl Bar

Medium Grip Incline Bench: [10s/15, 45/9, 65/7, 85/5, Gear: 100/3] (5, 3, 1) 110/5, 115/5*, 120/3, 125/1

Dips on Bars: [0/9, 7.5/7, 15/5, Wrist Wraps: 20/3] (5, 3, 1, 20) 25/5, 30/5*, 35/3, 40/1, raw: Bwt./17

Close Grip Barbell Rows: [45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3

MG Curl Bar Curls: [Wrist Wraps: 45/9] (10, 8, 6) 52.5/10, 55/8, 57.5/6

Hand Gripper (holds + reps) (turns/reps): [4 secs + 4.0/5] (6, 4, 2) 6.0/6^, 6.5/4^, 7.0^/2

Stretching: ~5 minutes

Workout time: 1:43

I did an extra set on Inclines and Dips, as I started too light. My left wrist really bothered me on the curls. I might have to stick with m Super Curl Bar. The angle on them are steeper, so there is not as much strain on the outside of the wrist. I’ll be moving the Gripper work to the morning next time.

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Squats

Monday – 7/8/19

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, Add chains: 135/9, 170/7, 205/5, Gear: 235/3] (5, 3, 1) 260/5, 275/3, 290/1

Close Stance Squats: [Gear: 165/--, 115/9, 145/7, 175/5, Gear: 205/3] (5, 3, 1, 20) 225/5, 237/3, 250/1, raw:  125/20

Standing Rocking Barbell Calves: [Bwt./9] (10, 8, 6) 140/10, 147/8, 155/6

Stretching: ~5 minutes

Workout time: 1:50

Chains Squats went well. However, it did not work out trying to keep my gear on and skipping my lighter warmups for CS Squats. I just couldn’t bring myself to squat down, as I just wasn’t warmed up to go from a wider to closer stance. I keep trying to cut down on warm-ups to reduce my workout times, but it never works out, so I should just quite trying.

In any case, that meant I had to drop the weights down, take off my gear, and start over on CS Squats. Then when I got to heavier than I started with, it felt just fine, and that was now without gear. So weird. But it is what it is, and it is why my workout times are longer than most.

Meanwhile, it was very hot, and I was sweating up a storm. Consequently, after my geared work sets, I took off my gear and my squat boots and put them outside to dry, as the insides were soaked with sweat. But then I remembered I hadn’t done my raw 20-rep set! But I had already put on my sneakers to do Calves, and I didn’t want to go outside to get my squat boots and change again, then back again, so I just did that set with my sneakers. Bad idea. My tender adductor was bothering me afterwards, probably due to not having a solid base and shifting around as I did the set. I have no idea how people squat in sneakers!

Hopefully, these will be the last major changes to my current training plan, so I can focus on training from here until my September contest. Though, I am sure, I will still do some piddling with it, as I always do.

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Benches

Wednesday – 7/10/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

3 Count Pause Benches: [45/15, 65/9, 3-Count: 85/7, 105/5, Gear: 120/3] (5, 3, 1) 135/5, 142/3, 150/1

Close Grip Benches: [65/9, 85/7, 105/5, Gear: 120/3] (5, 3, 1) 135/5, 140/3, 145/1, Raw: 75/20

MG Super Curl Bar Rows: [45/9, 65/7, add Wrist Wraps: 85/5] (6-7, 4-5, 2-3) 95/7, 100/5, 105/3

CG Super Curl Bar Reverse Curls: [35/9] (10, 8, 6) 47/10, 50/8, 52/6

Stretching: ~5 minutes

Workout time: 1:31

A good workout. I much prefer this plan over the one I just tired.

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Deadlifts

Thursday – 7/11/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 135/9, 2 Chains: 225/7, 265/5, Gear: 300/3] (5, 3, 1) 335/5, 352/3, 370/1

Conv Snatch Grip Deadlifts: [--/13, 135/9, 185/7, 225/5, Gear: 260/5*] (5, 3, 1, 20) 290/5, 305/3, 320/1, raw: 160/20

Lying Leg Curls (alternate legs): [3.0/9] (10, 8, 6) 4.5/10, 5.0/8, 5.25/6

Stretching: ~5 minutes

Workout time: 1:58*

Chain Deadlifts went very well. But then I made a couple of miscues on SG Deadlifts. First, I got confused on the last warmup set and thought it was my first work set, so I did a couple of extra reps, needlessly tiring myself out. Then once again, I forgot about my 20-rep raw set. I thought of it while I was doing the Leg Curls. But I had already unset for Deadlifts, so I had to reset everything, do the set, then unset everything again. That really added to my workout time and got me tired out.

Meanwhile, it had already been a long day, with an overly long morning workout and other extra activity I had to do, all also due to my stupidly. As a result, by the time I finished my shower, I was overly tired and had a hard time getting to sleep. But hopefully, I can get some rest over the weekend and be ready to lift again on Sunday.

 

Morning Workouts

Day 1

Sunday – 7/7/19 (RI, Week C)

Speed Medium Grip Incline Bench: [Regular: 10s/15, 45/11, Speed: 47/9, 50/7] (10, 8, 6, 4, 2) 52/10, 55/8, 57/6, 60/4, 62/2

Workout Time: 0:19 

I bumped the reps up by one rep on each set, and it felt good.

 

Day 2

Monday – 7/8/19

Speed Extra Low Two Chain Squats: [Regular: --/15, 65/11, Speed: 95/9, 115/7] (10,8,6,4,2) 2 Chains: 135/10, 140/8, 145/6, 150/4, 155/2

Decline Crunch-Side Bend Combo: 9, 7

Bicycle Abs: 15

Workout Time: 0:34

The Decline Crunch-Side Bend Combo are just too awkward, so I switched to Bicycle Abs.

 

Day 3

Wednesday - 7/10/19

Speed Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 65/9, 70/7] (9, 7, 5, 3) 72/9, 75/7, 77/5, 80/3

RC: Sitting, Front: [4.0/11] (16, 14) 5.5/16^, 5.75/14^

Workout Time: 0:26

 Five sets of speed work I fear will prove to be too much, so went back to my previous four sets.

 

Day 4

Thursday – 7/11/19

Sumo Speed One Chain 3” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 45s, 135/7] 1 Chains: (9, 7, 5, 3) 175/9, 180/7, 185/5, 190/3

Dip Bar Leg Raise: [2s/9] (20, 15) 4s/20, 6s/15

Workout Time: 0:40*

This workout took too long, as it had been a while since I did the speed exercise, so it took time to remember how to set things up. But even at that, for next time, I will change the ab exercise to one that is quicker.


Week B

 

Bodyweight: 123.0 pounds

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Bench Assistance (RII, Week A)

Sunday – 7/14/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Curl Bar

Medium Grip Decline Bench: [45/13, 70/9, 95/7, 115/5, Gear: 135/3) (5, 3, 1) 145/5, 152/3, 160/1

CG Seated Presses” [45/9, 52/7, 60/5, Gear: 67/3] (5, 3, 1, 20) 75/5, *80/5, 85/3, 90/3*, raw: 45/20

Medium Grip Barbell Rows: [45/9, 65/7, 85/5] (7, 5, 3) 95/7, 100/5, 105/3

CG Super Curl Bar Curls: [Wrist Wraps: 50/9] (10, 8, 6) 60/10, 62.5/8, 65/6

Stretching: ~5 minutes

Workout time: 1:37

Presses felt too easy, so I did an extra set and two extra reps on my last set.

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Squats

Monday – 7/15/19

Gear: Crain: power belt, Genesis wrist wraps; Genesis 2.5-meter knee wraps; APT Black Mamba2.5-meter knee wraps, heavy knee sleeves.

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

Squats with Wraps: [--/15, 135/9, 170/7, 200/5, add gear (APT wraps): 245/3] (5, 3, 1) 275/3*, Crain wraps: 290/1*, 305/skipped

Squats with Sleeves: [Gear: 225/3] (5, 3, 1) 245/5, 257/3, 272/1

Adductors/ Abductors (alternate legs): [3s/11] (15, 10) 6s/15, 8s/10

Stretching: ~5 minutes

Workout time: 1:39

Yet once again, I changed my mind of using wraps vs. sleeves on Squats. This time, I started with wraps but switched to sleeves. I did so, as the wraps sets did not go well and did not feel good. But the sleeves sets went well and felt good. Consequently, yet one more time, I am changing my plans to train and compete raw with sleeves, rather than raw with wraps. That will necessitate yet more changes to my training plan.

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Yet Another Major Change

 For a long time, I have been doing two-a-day workouts, doing cardio and/ or speed work and isolation exercises in the morning and strict powerlifting in the afternoon. I’ve used this pattern, as doing all of it together makes for too long and tiring of a workout. But by splitting it up, each workout is shorter and less demanding. 

I’ve been using this order, as I feel better in the late afternoons, so that is when I want to do my most important work. Also, I prefer to have shorter workouts in the mornings, so I can get work done in my home office, as I am too tired after my afternoon workouts to go back to work. Also, I wait until after my afternoon workout to shower, so I don’t want to get too sweated up in the morning workout, after which I just wash up in the sink. But that means I am doing the less important work first, potentially tiring me out for the more important stuff. Therefore, I am going to try something I’ve been thinking about for a while.

The basic design of my powerlifting workouts has been to do two major exercises for the lift of the day. Thus, on Squat day, I might do Squats with Sleeves and Extra Low Chain Squats. But what I am going to try doing is doing one of the major lifts in the mornings, then the other in the afternoons. I will then do any isolation exercises in the afternoons after the main lift. In this way, I will do my most important stuff first, then the less important stuff.

For conditioning, I am going top do a 20-rep raw set after the three geared work sets for each major lift. But later, if I feel there is the need, and I have the time and energy, I might add in heavy bag work and jumping rope at the end of the afternoon workouts. But I want to keep the total workout time to less than two hours.

What I am not sure of right now is if I should do the actual powerlifts in the mornings or in the afternoons. As indicated, I don’t feel as good in the mornings, but the morning workout might tire me out for the afternoon workout. I’ll start with doing them in the mornings. If that doesn’t feel right, I will switch them to the afternoons.

Otherwise, I want to do the more demanding lift in the afternoon, when I feel better. And I want to do Extra Low Squat work in the afternoon, when I am less stiff. But again, I might switch a pair of lifts if it doesn’t feel right.

But the key is, by splitting up my two main lifts, and doing them both before anything else, I am hoping I can put more effort into both.

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 Benches

Wednesday – 7/17/19

 Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Benches: [45/15, 65/9, 85/7, 105/5, Gear: 125/3] (5, 3, 1, 20) 140/5, 147/3, 155/1

Shoulder Horn (Arms Together): [5.0/11] (16, 14) 7.0/16, 7.25/14

Workout time: 0:41

I forgot to do the 20-rep raw set, so I did it in the afternoon after the Cambered Bar Benches.

 

Afternoon:

Dead Stop Cambered Bar Reverse Band Benches (#2, monster-minis): [35/15, 55/9, Bands: 85/7, 110/5, Gear:135/3] (5, 3, 1, 20) 150/5, 157/3, 165/1, raw: 85/20

Benches: raw: 80/20*

CG Super Curl Bar Rows: [45/9, 70/7, 90/5] (6-7, 4-5, 2-3) add wrist wraps: 100/7, 105/5, 110/3

MG Super Curl Bar Preacher Reverse Curls: [35/9] (10, 8, 6) 47/10, 50/8, 52/6

Stretching: ~5 minutes

Workout time: 1:26

A good workout. The Curls bothered my wrist, so next time, I probably should wear wrist wraps. But otherwise, it was okay.

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Deadlifts

Thursday – 7/18/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Sumo Deadlifts: [--/15, 45/11, 135/9, 190/7, 245/5, Gear: 295/3] (5, 3, 1, 20) 325/5, 342/3, 360/1, raw: 180/20

Workout time: 0:48

A very good workout. The final single felt good, and Deadlifts are coming along nicely.

 

Afternoon:

Conv 2-1/4” Deficit Deadlifts: [--/13, 135/9, 185/7, 230/5, Gear: 270/3] (5, 3, 1, 20) 300/5, 315/3, 330/1, raw: 165/20

Side Bends, Standing: [30/9] (10, 8, 6) 40/10, 42/8, 45/6

Standing Leg Curls (1 leg at a time): [3s/11] (15-20, 10-15) 6s/15^, 8s/10

Stretching: ~5 minutes

Workout time: 1:21

Another good workout.

Morning Workouts

Day 1

Sunday – 7/14/19 (RII, Week A)

Speed Medium Grip Decline Bench: [Regular: 45/15, 65/11, Speed: 65/9, 70/7] (9, 7, 5, 3) 75/9, 77/7, 80/5, 82/3

Hand Gripper (reps): [5.0/5] (10, 8, 6) 6.5/10, 7.0/8, 7.5/6

Workout Time: 0:22

 

Day 2

Monday – 7/15/19

Speed Squats: [Regular: --/15, 65/11, Speed: 95/9, 115/7] (9,7,5,3) 125/9, 130/7, 135/5, 140/3

Standing DB Calves: [30/9] (10, 8, 6) 40/10, 42.5/8, 45/6

Workout Time: 0:32

 

 


Week C

Bodyweight: 123.2 pounds

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Bench Assistance (RII, Week B)

Sunday – 7/21/19

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Curl Bar

 

Morning:

One-Chain

Cambered Bar Decline Bench: [35/15, 55/9, Chains: 75/7, 95/5, Gear: 115/3] (5, 3, 1, 20) 130/6*, 140/4*, 150/2*, raw: 80/20

Hand Gripper, holds: [Turns/secs: 4.0/9] (12, 10, 8) 6.0/12, 6.5/10, 7.0/8

Workout Time: 0:42

This was only the second time I did this Decline exercise, so I started too light. I ended up doing an extra rep on each set and increasing by more than I planned set to set. But I’ll the weights and get it right next time.

 

Afternoon:

3-Count Pause Incline Bench: [10s/15, 45/9, 3-Count: 65/7, 85/5, Gear: 100/3] (5, 3, 1, 20) 110/5, 115/3, 120/1, raw: 61.5/20

Wide Grip Barbell Rows: [45/9, 60/7, 75/5] (7, 5, 3) 90/7, 95/5, 100/3

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

Stretching: ~5 minutes

Workout Time: 1:18

Total Workout Time: 2:00 

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Squats

Monday – 7/22/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Reverse Band Squats (#3, light bands): [--/15, 65/11, Bands: 155/9, 190/7, 225/5, Gear: 255/3] (5, 3, 1, 20) 285/5, 300/3, 315/1, raw: 157.5/20

Workout Time: 0:53

I knew this workout would take a bit longer due to using the bands, but it went well.

 

Afternoon:

Extra Low Squats: [--/15, 65/11, 115/9, 150/7, 185/5, Gear: 215/3] (5, 3, 1, 20) 240/5, 252/3, 265/1, raw: 135/15*

Standing Rocking Barbell Calves: [115/9] (10, 8, 6) 145/10, 152/10*, 160/8, 167/6

Abs: Sit-ups: [7.5/9] (10, 8, 6) 16.75/10, 17.5/8, 18.75/6

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:23

I used 2.5 “extra” pounds on the Extra Low Squats raw set, so that I wouldn’t need to take off the 45s and put on a bunch of change. I didn’t think it would make that much of a difference, but apparently, it did, as I only got 15 reps rather than my planned 20 reps. Then I started too light on the Calves, so I did an extra set.

______________________________

Benches

Wednesday – 7/24/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Dead Stop Cambered Bar Benches: [35/13, 55/9, 75/7, 95/5, Gear: 112/3] (5, 3, 1,20) 125/5, 132/3,140/1, raw: 72.5/20

RC: Lying, In and Out: skip

Workout Time: 0:47*

Benches went well. I then moved the bar and bench out of the way and began setting up to do the Rotator Cuff exercise on the floor. As I stood up, I hit my head against on the hooks in my power that I had failed to also move. It really hurt and drew blood. But most of all, it angered me at my stupidity. Consequently, I just stop there. In fact, I might just skip the RC work from here out, as it’s not worth moving stuff around and risking hitting my head.

 

Afternoon:

Chain Benches: [45/15, Chains: 85/9, 100/7, 115/5, Gear: 130/3] (5, 3, 1) 145/5, 152/3, 160/1

Speed Chain Benches: (7, 5, 3, 1) 85/7, 90/5, 95/3, 100/1

MG Super Curl Bar Rows: [50/9, 70/7, add wrist wraps: 90/5] (6-7, 4-5, 2-3) 100/7^, 105/5^, 110/3^

MG Super Curl Bar Reverse Curls: [50/9] (10, 8, 6) 60/10, 62.5/8, 65/6

Stretching: ~5 minutes

Workout Time: 1:31

Total Workout Time: 2:18*

I decided I rather do speed work than a 20-rep set. I did 4 x 7, 5, 3, 1 here, but I will up that to 8, 6, 4, 2, though with the option of doing or one more or less rep per set.

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Deadlifts

Thursday – 7/25/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Sumo 1-1/2” Deficit Deadlift: [--/15, 45/11, 135/9, 185/7, 230/5, Gear: *275/3] (5, 3, 1) 315/5^, 332/3^, 350/1^

Speed Work: ( 8, 6, 4, 2) 175/8, 185/6, 195/4, 205/2

Workout time: 0:49

I went a bit too light on my warmups. But no matter, as my work sets went fine, as did my Speed Work. I think I will like it rather than the 20-rep set. It should have more applicability for powerlifting, while being even better for conditioning.

 

Afternoon:

Sumo RB Deadlifts (light, #3 bands): [--/15, bands: 155/9, 205/7, 255/5, Gear: 305/3] (5, 3, 1) 335/5, 352/3, 370/1

Speed Work: (8, 6, 4, 2) 185/8, 195/6, 205/4, 215/2

Hyperextensions: [--/9] (10, 8, 6) 7.5/10, 10.0/10*, 12.5/8, 15.06

Twist Dip Bar Leg Raises (alternate legs): skip

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:11

 RB Deadlifts went well, as did the Speed Work and Hypers. The latter felt so easy, I did an extra set. But by then I was getting tired, I skipped the ab work.


Rotation III of V

 

Week A

Bodyweight: 123.2 pounds

______________________________

Sunday – 7/28/19

OFF

This was my planned mouthy extra day off. I will have one more extra off day before the normal break the week of my upcoming contest

______________________________

Squats

Monday – 7/29/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

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, 265/1

Speed Work (no pause): (8, 6, 4, 2) 135/9*, 145/6, 152/4, 160/2

Workout Time: 0:58

A bit too light on the first set of Speed Work, so I increased by a bit more than planned for the next set. Otherwise, all went well and as planned, except the workout took a bit too long.

Video 1

I am going to try posting videos again. But I will keep the morning and afternoon videos separate rather than merging them into one video. Hopefully, the shorter videos will load faster. I will record the final two sets of the main lift and of the Speed Work.

 

Afternoon:

Olympic (Extra Low Close Stance) Squats: [--/15, 115/9, 145/7, 175/5, Gear: 205/3] (5, 3, 1) 225/5, 237/3, 250/1

Speed Work: (8, 6, 4, 2) 122*/8, 132/6, 140/4, 147/2

Stretching: ~5 minutes

Workout Time: 1:20

Total Workout Time: 2:18

A misload on the first set of Speed Work, but again, otherwise, all went well and as planned.

Video 2

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Benches

Wednesday – 7/31/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

3 Count Pause Benches: [45/15, 65/9, 3-Count: 85/7, 105/5, Gear: 125/3] (5, 3, 1, 20) 140/5, 147/3, 155/1; 1-Count: raw, 80/20

RC: Sitting, Front: [4.25/11] (16, 14) 5.75/15!, 6.0/14!

Workout Time: 0:43

To correct the problem of my morning workouts taking a bit too long, I am going back to doing a 20-rep raw set after my gear work sets rather than Speed Work. That should shave a few minutes off of the workouts. For it, I figured a 3-counht pause would be too much, so I only used a 1-count pause, and that was just right. Overall, a good workout.  

Video 1

 

Afternoon:

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

Speed Work: (8, 6, 4, 2) 77/8, 82/6, 87/4, 92/2

One-Arm DB Rows (Underhand): [35/9, 45/7, 52/5] (7, 5, 3) 60/7, 62/5, 65/3

CG Super Curl Bar Reverse Curls: [37/9] (10, 8, 6) 50/10^, 52/8^, 55/6^

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:05

A good workout.

Video 2

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Deadlifts

Thursday – 8/1/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Conv Deadlifts: [--/15, 45/11, 135/9, 190/7,245/5, Gear: 295/3] (5, 3, 1, 20) 325/5, 342/3, 360/1, raw: 180/20

Workout Time: 0:50

Good workout, especially since I hadn’t done Conv Deadlifts in six weeks due to changing things around and then back. Last rotation, I did Conv Snatch Grip Deadlifts instead.

Video 1

 

Afternoon:

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 135/9, 2 Chains: 225/7, 270/5, Gear: 315/3] (5, 3, 1) 345/5^, 365/3^, 385/1^

One Chain Speed Work: (8, 6, 4, 2) 190/8, 200/6, 210/4, 220/2

Lying Leg Curls (alternate legs): [3.5/9] (10, 8, 6) 5.0/10, 5.25/8, 5.5/6

Stretching: ~5 minutes

Workout Time: 1:29

Total Workout Time: 2:19

A very good though tough workout. Chain Deficit Deadlifts is probably the toughest and most time-consuming lift I do, but I think they are effective, at least for conditioning. Add in Speed Work done in the same fashion, and that conditioning effect is multiplied.

Video 2


Week B

Bodyweight: 123.2 pounds

______________________________

Bench Assistance (RII, Week C)

Sunday – 8/4/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

Two-Count Pause Cambered Bar Decline Bench: [35/15, 55/9, 2-Count: 75/7, 95/5, Gear: 112/3] (5, 3, 1, 20) 125/5, 132/3, 140/3*, 147/1, Raw, 1-Count: 75/20

Hand Grippers (holds + reps): [4 secs + 4.5/5] (6, 4, 2) 6.5/6!, 7.0/4!, 7.5/2!

Workout Time: 0:44

First time I did the Decline exercise. I started too light, so I did an extra set. Also, I only used a two-count, as I thought a three-count would be too long. But the two-count turned out to feel too short, so next time, I will use the three-count. However, a one-count was plenty long for the 20-rep set.

Video 1

 

Afternoon:

Cambered Bar Incline Bench: [10s/15, Camber Bar: 35/9, 55/7, 90/1*]

3-Count Pause Incline Bench: [85/5, Gear: 102/3] (5, 3, 1) 115/5, 120/3, 125/1

Speed Work (1-Count Pause): (8, 6, 4, 2) 65/8, 67/6, 70/4, 72/2

Medium Grip Barbell Rows: [45/9, 70/7, 90/5] (7, 5, 3) 100/7^, 105/5^, 110/3^

CG Super Curl Bar Curls: [Wrist Wraps: 50/9] (10, 8, 6) 62.5/10^, 65/8^, 67.5/6^

Stretching: ~5 minutes

Workout Time: 1:30

Total Workout Time: 2:14

The Cambered Bar Inclines did not feel good at all. They put too much strain on my left triceps. So as not to risk injury, I switched to my HDPB and did the 3-Count Pause Inclines I planned to do next week. Then I did the Rows and Curls I should have next week as well. Now, I will need to revise next week’s workout.

Video 2

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Squats

Monday – 8/5/19

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

Shoes: Inzer Pillar Squat Boots.

Equipment: Heavy Duty Power Bar.

 

Morning:

Squats with Sleeves/ Wraps: [--/15, 65/11, 135/9, 170/7, 200/5, Gear, Sleeves: 230/3] (5, 3, 1, 1) 255/5, 267/3, 280/1, Wraps (APT 2.5m, 1): 300/1

Workout Time: 1:02*

Rather than trying to do an entire workout with wraps, I figured I’d try doing a regular Squats with Sleeves workout, then add one set, a single, with wraps. In that way, I would get my reps work in, but without having to use wraps for multi-reps sets, which I find very difficult to do. But I will stay used to using wraps with that final set.

In this way, I can go with sleeves or wraps at my upcoming contest. Or maybe, just maybe, I could use sleeves for my three regular attempts, then use wraps for a fourth attempt. But only if I get the third attempt, and I think I will still have the time to get ready for Benches and the energy for the rest of the contest. At the least, this training plan will set up me up for any of these options.

The plan went well, except for the workout taking a bit too long, even with having the wraps set replace my normal 20-rep raw set. But there’s not much I can do about that. Also, the 280 with sleeves was a bit easier than the 300 with wraps, so 20 pounds is pushing the limit of what I get out of my 2.5-meter APT wraps versus my APT heavy knee sleeves.

Video 1

 

Afternoon:

Extra Low Two Chain Squats: [--/15, Add chains: 135/9, 170/7, 205/5, Gear: 240/3] (5, 3, 1) 265/5, 280/3, 295/1

Speed Work: (8, 6, 4, 2) 145/8, 152/6, 160/4, 167/2

Abs: Sit-ups: [10/9] (10, 8, 6) 17.5/10, 18.75/8, 20/6

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:26

It had been a rough 48 hours due to yet another allergenic reaction. Thus, after my tough morning workout, by the time of this workout, I was already dragging. But it went well, nevertheless. The only little concession I made was to use 2.5 pounds less on the Speed Work than I should have.

Video 2

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Benches

Wednesday – 8/7/19

Gear: Crain: power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Benches: [45/15, 65/9, 85/7, 100/5, 115/4, Gear: 130/3] (5, 3, 1, 20) 145/5, 152/2*, 157/1

Shoulder Horn (Arms Together): [5.25/11] (16, 14) 7.25/16, 7.5/14

Workout time: 0:56

The first set of Benches was really tough and left me spent, so I didn’t try the planned third rep on second set and dropped the planned weight a bit on the third. Frustrating. This workout also tool a bit too long. But I will see what happens from here.

Video 1

 

Afternoon:

Dead Stop Cambered Bar Reverse Band Benches (#2, monster-minis): [35/15, 55/9, Bands: 90/7, 110/5, 127/4, Gear:142/3] (5, 3, 1) 157/5, 165/3, 172/1

Speed Work: (8, 6, 4, 2) 87/8, 92/6, 97/4, 102/2

CG Super Curl Bar Rows: [45/9, 70/7, 95/5] (6-7, 4-5, 2-3) add wrist wraps: 105/7^, 110/5^, 115/3^

Wrist Roller, Overhand: [1.25/5] (6, 4, 2) 1.75/6, 2.0/4,2.25/2

This workout went much better than my morning workout. Last time, the Reverse Preacher Curls bothered my left wrist, so I substituted the wrist roller for grip/forearm work.

Stretching: ~5 minutes

Workout Time: 1:27

Total Workout Time: 2:23

Video 2

______________________________

Deadlifts

Thursday – 8/8/19

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

Shoes: Sabo Deadlift Shoes.

Equipment: Ohio Deadlift Bar.

 

Morning:

Sumo Deadlifts: [--/15, 45/11, 135/9, 190/7, 245/5, Gear: 300/3] (5, 3, 1, 20) 335/5, 352/3, 370/1, raw: 185/20

Workout time: 0:47

A very good workout. This was the best I felt all week. But it was difficult keeping my head in the game, as just before this workout, I found out my last remaining uncle on my dad’s side had passed away.

Video 1

 

Afternoon:

Conv 2-1/4” Deficit Deadlifts: [--/13, 135/9, 185/7, 230/5, Gear: 270/3] (5, 3, 1, 20) 300/5, 315/3, 330/1

Speed Work: (8, 6, 4, 2) 165/8, 172/6, 180/4, 187/2

Twist Dip Bar Leg Raises (alternate legs): [3s/9] (15, 10) 6s/15^, 8s/10^

Stretching: ~5 minutes

Workout Time: 1:23

Total Workout Time: 2:10

I thought this was a very good workout, until I was writing up this log afterwards and realized I failed to increase the weights for Deadlifts from last time. Bummer.

Video 2


Week C

Bodyweight: 122.2 pounds

______________________________

Bench Assistance (RIII, Week A)

Sunday – 8/11/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Gripper

 

Morning:

MG Decline Bench: [45/15, 65/9, 85/7, 105/5, 120/4, Gear: 135/3] (5, 3, 1, 20) 150/5, 157/3, 165/1, raw: 85/20

Hand Gripper, reps: [Turns/secs: 5.0/9] (10, 8, 6) 7.0/10, 7.5/8, 8.0/6

Workout Time: 0:45

Video 1

 

Afternoon:

MG Seated Presses: [10s/15, 45/9, 55/7, 65/5, Gear: 72/3] (5, 3, 1) 80/5, 85/3, 90/1

Speed Work: (8, 6, 4, 2) 45/8, 47/6, 504, 52/2

CG Barbell Rows: [45/9, 70/7, 90/5] (7, 5, 3) 100/7^, 105/5^, 110/3^

MG SCB Preacher Curls: [35/9] (10, 8, 6) Wrist Wraps: 47.5/10, 50/8, 52.5/6

Stretching: ~5 minutes

Workout Time: 1:17

Total Workout Time: 2:02

I felt good on this day, and both of these workouts went well. It helped that I got a really good night’s sleep.

Video 2

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Squats

Monday – 8/12/19

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

Shoes: Inzer Pillar Squat Boots.

Equipment: Heavy Duty Power Bar.

 

Morning:

Reverse Band Squats (#3, light bands): [--/15, 65/11, Bands: 155/9, 195/7, 230/5, Gear: 265/3] (5, 3, 1, 20) 295/5, 310/3, 325/1, raw: 162.5/20

Workout Time: 0:58

After feeling very good on Sunday, that night I barely slept a wink, thanks to yet another allergic reaction and barking dogs. As a result, I felt terrible for this workout, but somehow, it went as planned.

Video 1

 

Afternoon:

Extra Low Squats: [--/15, 65/11, 115/9, 150/7, 190/5, Gear: 225/3] (5, 3, 1) 250/4*, 257/3, 270/1

Speed Work: (8, 6, 4, 2) 135/8, 140/6, 145/4, 150/2

Standing Rocking Barbell Calves: [135/9] (10, 8, 6) 157/10^, 165/8^, 172/6^

Bicycle Abs (reps to each side: (amrap): 15, 13*

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:20

I was able to take a nap between workouts, but I still felt terrible for this workout. As such, I probably should have dropped my planned weights for Extra Low Squats, but I struck with them. That is why I only got four reps on the first set. I then increased by five pounds less than planned for the next two sets and got my planned triple and single.

Then on the Speed Work, I did not quite get the speed I wanted on the first set, so I increased by less than planned for the sets after that. Calves the went well, but I got two reps less on the second set of abs, as I was spent by that point. But surprisingly, I still got done in a good time. Overall, not bad, considering. I was absolutely exhausted afterwards, but thank God, I got a good night’s sleep afterward, so I felt okay the next day.

Video 2

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Benches

Wednesday – 8/14/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Dead Stop Cambered Bar Benches: [35/13, 55/9, 75/7, 95/5, Gear: 115/3] (5, 3, 1,20) 130/5, 137/3, 145/1, raw: 75/20

RC: Lying, In and Out: [4.25/11] (16, 14) 6.25/16, 6.5/14

Workout Time: 0:47

Yet another allergic reaction had me feeling terrible for this workout. But at least this time, I didn’t hit my head, and the workout went as planned.

Video 1

 

Afternoon:

Chain Benches: [45/15, 65/9, Chains: 85/7, 105/5, 120/4, Gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1

Speed Chain Benches: (8, 6, 4, 2) 85/8, 90/6, 95/4, 100/2

MG Super Curl Bar Rows: [50/9, 75/7, add wrist wraps: 92/5] (6-7, 4-5, 2-3) 102/7!, 107/5!, 112/3!

MG Super Curl Bar Reverse Curls: [50/9] (9-10, 7-8, 5-6) 62/10^, 65/7!, 67.5/5!

Stretching: ~5 minutes

Workout Time: 1:31

Total Workout Time: 2:18

Tired, yet a good workout.

Video 2

______________________________

Deadlifts

Thursday – 8/15/19

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

Shoes: Sabo Deadlift Shoes.

Equipment: Ohio Deadlift Bar.

 

Morning:

Sumo 1-1/2” Deficit Deadlift: [--/15, 45/11, 135/9, 195/7, 245/5, Gear: 295/3] (5, 3, 1, 20) 325/5!, 342/3!, 360/1!, Raw: 180/20

Workout time: 0:50

Video 1

 

Afternoon:

Sumo RB Deadlifts (light, #3 bands): [--/15, bands: 155/9, 210/7, 265/5, Gear: 315/3] (5, 3, 1) 345/5, 365/3, 385/1^

Speed Work: (8, 6, 4, 2) 192.5/8, 202.5/6, 212.5/4, 222.5/2

Hyperextensions: [--/9, 7.5/7] (10, 8, 6) 12.5/10, 15.0/8, 17.5/6

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

Stretching: ~5 minutes

Workout Time: 1:10

Total Workout Time: 2:00

Note sure how I got this workout done so quickly, but it went well.

Video 2

I only recorded the final set of RB Deadlifts and the final two sets of Speed RB Deadlifts.


Rotation IV of V

 

Week A

Bodyweight: 122.6 pounds

______________________________

Sunday – 8/18/19

Bench Assistance (RIII, Week B)

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Dip Bars, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.

 

Morning:

Dips on Bars: [Pushups: 15, Dips: 0/9, 10/7, 20/5, Wrist Wraps: 30/3] (5, 3, 1, 20) 35/5, 40/3, 45/1, Raw: Bwt./X (done in afternoon)

Hand Grippers (holds): [Turns/secs: 4.5/9] (12, 10, 8) 6.5/12!, 7.0/10!, 7.5/8!

Workout Time: 0:29

A good and quick workout, but too quick, due to forgetting my 20-rep dip set. But I made it up in the afternoon.

Video 1

 

Afternoon:

WG Incline Bench: [45/11, 45/9, 65/7, 80/5, 95/4, Gear: 105/3] (5, 3, 1) 115/5, 120/3, 125/1

Dips: Raw: Bwt./ 18

Speed Work: (8, 6, 4, 2) 65/8, 67/6, 70/4, 72/2

Medium Grip Barbell Rows: [45/9, 70/7, 92/5] (7, 5, 3) 102/7!, 107/5!, 112/3!

MG Super Curl Bar Curls: [Wrist Wraps: 45/9] (10, 8, 6) 57.5/12^, 60/8^, 62.5/6^

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 1:55

A good workout. But I was sore afterwards, probably because I hadn’t done dips or this form of Inclines in quite a while.

Video 2

______________________________

Squats

Monday – 8/19/19

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

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Two-Count Pause Squats: [--/15, 65/11, 135/9, 2-Count: 165/7, 195/5, Gear: 225/3] (5, 3, 1, 20) 250/5, 262/3, 275/1, raw: 135/20

Workout Time: 0:53

A good workout, despite being in yet another allergic reaction.

Video 1

 

Afternoon:

Olympic (Extra Low Close Stance) Squats: [--/15, 115/9, 150/7, 180/5, Gear: 210/3] (5, 3, 1) 235/5, 247/3, 260/1

Speed Work: (8, 6, 4, 2) 135*/7, 137/6, 145/4, 1521/2

Adductors/ Abductors (alternate legs): [3s/11] (20, 15) 6s/20!, 8s/15!

Stretching: ~5 minutes

Workout Time: 1:20

Total Workout Time: 2:13

Ditto morning workout.

Video 2

______________________________

Benches

Wednesday – 8/21/19

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

3 Count Pause Benches: [45/15, 65/9, 3-Count: 85/7, 105/5, Gear: 125/3] (5, 3, 1, 20) 142/5, 150/2*, 157/1; 1-Count: raw, 81.5/20

RC: Sitting, Front: [5.0/11] (16, 14) 6.0/16!, 6.25/14!

Workout Time: 0:46

First set of Benches was really tough, which is probably why I wasn’t able to try the third rep on the second set. The single was also very though, which is a bit disappointing.

Video 1

 

Afternoon:

Close Grip Benches: [45/15, 65/9, 85/7, 105/5, Gear: 122/3] (5, 3, 1) 137/4*, 145/3, 152/1

Speed Work: (8, 6, 4, 2) 80/8, 85/6, 90/4, 95/2

One-Arm DB Rows (Underhand): [35/9, 45/7, 55/5] (7, 5, 3) 62.5/7, 65/5, 67.5/3

CG Super Curl Bar Reverse Curls: [40/9] (10, 8, 6) 52.5/10!, 55/8!, 57.5/6!

Stretching: ~5 minutes

Workout Time: 1:19

Total Workout Time: 2:05

Not sure what happened on the first set of CGBPs, but the second set was really tough, then the final set felt good.

Video 2

______________________________

Deadlifts

Thursday – 8/22/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Conv Deadlifts: [--/15, 45/11, 135/9, 150/7,250/5, Gear: 305/3] (5, 3, 1, 20) 330*/1, 335/5, 352/3, 370/1, raw: 185/20

Workout Time: 0:50

Misload on the first set, so I had to restart it. But otherwise, a very good workout.

Video 1

 

Afternoon:

2-1/4” Sumo Block Pulls: [--/15, 135/9, 185/7, 235/5, Gear: 285/3] (5, 3, 1) 315/5, 332/3, 350/1

Speed Work: (8, 6, 4, 2) 175/8, 185/6, 195/4, 205/2

Lying Leg Curls (alternate legs): [3.5/9] (10, 8, 6) 5.25/10^, 5.5/8^, 5.75/6^

Stretching: ~5 minutes

Workout Time: 1:16

Total Workout Time: 2:06

I was supposed to do Deficit Chain Deadlifts, but those are a very demanding and time-consuming exercises, and I just did not feel up to doing them. I thus substituted Block Pulls, and they went well.

Video 2


Week B

Bodyweight: 123.4 pounds

______________________________

Bench Assistance (RIII, Week C)

Sunday – 8/25/19

This was going to be my planned monthly extra day off, as it has been four weeks since I took an extra day off. But I don’t feel like I need one. And counting out the weeks, if I go one more week before taking an extra day off, then I will have a bit over three weeks before my break the week of my upcoming contest. Since I know those final three weeks will be very hard training, I’d rather push it a little longer here to be sure I do not get burned out then.

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

MG Incline Bench: [10s/15, 45/9, 65/7, 85/5, Gear: 100/3] (5, 3, 1, 20) 110/5, 115/5*, 120/3, 1251, Raw: 65/20

Hand Grippers (holds + reps): [4 secs + 5.0/5] (6, 4, 2) 7.0/6!, 7.5/4!, 8.0/2!

Workout Time: 0:46

I started too light on Inclines, so I did an extra set.

Video 1

With doing an extra set, I recorded the final three sets on Inclines.

 

Afternoon:

Two-Count Pause Cambered Bar Decline Bench: [35/15, 55/9, 2-Count: 75/7, 95/5, 110/4, Gear: 125/3] (5, 3, 1) 137/5, 145/3, 152/1

Speed Work (1-Count Pause): (8, 6, 4, 2) 77.5/8, 80/6, 82.5/4, 85/2

Wide Grip Barbell Rows: [45/9, 65/7, 85/5] (7, 5, 3) add wrist wraps: 95/7^, 100/5^, 105/3^

CG Super Curl Bar Curls: [Wrist Wraps: 52.5/9] (10, 8, 6) 65/10!, 67.5/8!, 70/6!

Stretching: ~5 minutes

Workout Time: 1:26

Total Workout Time: 2:12

I tried a three-count pause on the Cambered Bar Decline Benches, but it did not feel good, so I stuck with the 2-count pause I used last time. And with that, that exercise and the rest of this workout went well.

Video 2

______________________________

Squats

Monday – 8/26/19

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

Shoes: Inzer Pillar Squat Boots.

Equipment: Heavy Duty Power Bar.

 

Morning:

Squats with Wraps: [--/15, 65/11, 135/9, 170/7, 205/5, Gear: 250/3] (1, 1, 1, 1) 280/1, 295/1, 305/1, 315/1

Workout Time: 1:13*

I had not idea what I was doing this morning. I was scheduled to do Squats with Sleeves then one set with wraps like I did last time. But that was just too much. Instead, I figured I would use wraps but do just two work sets of 3, 1 reps, as higher reps seen to be a problem with wraps. But I could only do a single with the weight (295) I wanted to do a triple with. I thus decided to just do a series of single. That worked out well, except the workout took too long. But part of that was due to comparing and measuring a couple of pairs of wraps to decide which to use.

I went with my Black Mamba 2.5-meter knee wraps here, but next time, which will probably be my last Squat with Wraps workout before my contest, I will probably use my Crain 3.0 meter wraps.

That said; I was very happy to hit 315 here. That sets me up nicely to hit my goals at the upcoming contest. But wit will depend on how my final Squats with wraps workout goes.

 Video 1

 

Afternoon:

Extra Low Squats: [--/15, 65/11, 115/9, 155/7, 190/5, Gear: 225/3] (5, 3, 1) 250/5^, 262/3^, 275/1^

Speed Work: (8, 6, 4, 2) 135/8, 140/6, 145/4, 150/2

Abs: Sit-ups: [10/9] (10, 8, 6) 18.75/10, 20/8, 21.25/6

Stretching: ~5 minutes

Workout Time: 1:15

Total Workout Time: 2:28

Extra Low Squats went much better than last time, with me getting what I wanted last time. But I still am struggling on the speed Work, not being able to increase the weights and still not getting enough speed.

But at least this workout went quick. That made up for my morning workout being too long, so my total workout time was still below my preferred limit of 2:30.

Video 2

______________________________

Benches

Wednesday – 8/28/19

Gear: Crain: power belt. APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Benches: [45/15, 65/9, 85/7, 100/5, 115/4, Gear: 130/3] (5, 3, 1, 20) 145/5, 152/3, 160/1, raw: 82.5/20

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

Workout time: 0:54

After barely sleeping all week, I felt terrible for this workout. But it went surprisingly well, in that I did what I wanted to do last time. That probably means my new training plan is working, if I could just get a good night’s sleep on a regular basis.

Video 1

 

Afternoon:

Dead Stop Cambered Bar Reverse Band Benches (#2, monster-minis): [35/15, 55/9, Bands: 90/7, 110/5, 130/4, Gear:147/3] (5, 3, 1) 162/5, 170/3, 177/1

Speed Work: (8, 6, 4, 2) 90/8, 95/6, 100/4, 105/2

CG Super Curl Bar Rows: [45/9, 65/7, 85/5, add wrist wraps: 97/3] (6-7, 4-5, 2-3) 107/7!, 112/5!, 117/3!

Wrist Roller, Overhand: [1.5/5] (6, 4, 2) 2.0/6, 2.25/4, 2.5/2

Stretching: ~5 minutes

Workout Time: 1:30

Total Workout Time: 2:24

Still felt terrible, but the workout went very well, though I was really dragging by Rows. The Bench exercise is really tough, as are my other “extending the stroke” exercises using chains or bands. I’m rethinking if they are worth the time and effort for my next training plan.

Video 2

______________________________

Deadlifts

Thursday – 8/29/19

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

Shoes: Sabo Deadlift Shoes.

Equipment: Ohio Deadlift Bar.

 

Morning:

Sumo Deadlifts: [--/15, 45/11, 135/9, 195/7, 255/5, Gear: 315/3] (5, 3, 1, 20) 345/5, 365/3, 385/1, raw: 192.5/20

Workout time: 0:50

I finally got a half-decent night’s sleep and felt much better for this workout, and it went great! In fact, with how well my training has gone this week despite the problems, I am back on track to hit my goals for my upcoming consist. But it will depend on how well the final three weeks of my training goes heading into the contest.

Video 1

 

Afternoon:

Conv 2-1/4” Deficit Deadlifts: [--/13, 135/9, 185/7, 230/5, Gear: 275/3] (5, 3, 1) 305/5, 322/3, 340/1

Speed Work: (8, 6, 4, 2) 170/8, 177/6, 185/4, 192/2

Twist Dip Bar Leg Raises (alternate legs): [3s/9] (15-20, 10-15) 6s/18!, 8s/13!

Stretching: ~5 minutes

Workout Time: 1:21

Total Workout Time: 2:11

A very good workout, despite once again being in an allergic reaction. The workout time is a bit inflated, as after Deadlifts, I ran outside to hand up and air out all of my gear, and then again after the ab exercise. Then after the workout, I had to go out and get and organize all of it. As a result of all of the extra stuff, I was exhausted afterwards. But Sunday will be my final extra day off before my contest, so my next workout won’t be until Monday. Hopefully, I will be fully rested by then. It will then be pedal to the metal for the final three weeks of training. Here’s praying I can avoid such problems as much as possible over the next month, up to my contest.

Video 2


Week C

Forthcoming.

Bodyweight: 123.6 pounds

______________________________

Sunday – 9/1/19

OFF

Planned monthly extra day off, my final one before my break the week of my upcoming contest on September 28th.

______________________________

Squats

Monday – 9/2/19

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

Shoes: Inzer Pillar Squat Boots.

Equipment: Heavy Duty Power Bar.

 

Morning:

Squats with Sleeves: [--/15, 65/11, 135/7, 170/5, 205/4, Gear, 235/3] (5, 3, 1, 20) 260/5, 275/3, 290/1, Raw: 145/20

Workout Time: 0:58

I’m reducing the number of reps on my warm-up sets. On my work sets, they went very well, and I am on track to hit my goals for my upcoming contest, if I decide to go with Sleeves.

Video 1

 

Afternoon:

Extra Low Two Chain Squats: [--/15, Add chains: 135/7, 175/5, 215/4, Gear: 240/3] (5, 3, 1) 275/5^, 290/3^, 305/1^

Speed Work: (8, 6, 4, 2) 150/8, 157/6, 165/4, 172/2

Standing Rocking Barbell Calves: [--/9, 135/7] (10, 8, 6) 162/10!, 170/8!, 177/6!

Bicycle Abs (reps to each side: (amrap): Skipped

Stretching: ~5 minutes

Workout Time: 1:30

Total Workout Time: 2:20

Another day of feeling terrible yet putting in good workouts.

Video 2

______________________________

Benches

Wednesday – 9/4/19

Gear: Crain: power belt; APT wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

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

 

Morning:

Dead Stop Cambered Bar Benches: [35/13, 60/9, 80/7, 100/5, Gear: 120/3] (5, 3, 1, 20) 135/5, 142/3, 150/1, raw: 77.5/20

RC: Lying, In and Out: [4.5/11] (16, 14) 6.5/16^, 6.75/14

Workout Time: 0:51

I finally got a good night’s sleep and felt much better for this workout. And it went well, though the first two sets of Benches were a bit harder than I thought they’d be, while the final set felt good.

Video 1

 

Afternoon:

Chain Benches: [45/15, 65/9, Chains: 85/7, 105/5, 122/4, Gear: 137/3] (5, 3, 1) 152/5, 160/3, 167/1

Speed Chain Benches: (8, 6, 4, 2) 86.5/8, 91.5/6, 96.5/4, 101.5/2

MG Super Curl Bar Rows: [50/9, 75/7, add wrist wraps: 95/5] (6-7, 4-5, 2-3) 105/7!, 110/5!, 115/3!

MG Super Curl Bar Reverse Curls: [50/9] (9-10, 7-8, 5-6) 62/10^, 65/8!, 67.5/6!

Stretching: ~5 minutes

Workout Time: 1:27

Total Workout Time: 2:18

Ditto on Benches here as in the morning. Otherwise, a good workout. However, my left wrist is bothering me again. It hurt some during the Rows, but I didn’t think much of it. But it was hurting a good bit the next morning. I have a doctor’s appointment the week after my contest. I will just keep wrapping it as tightly as possible and pray it holds up until then.

Video 2

______________________________

Deadlifts

Thursday – 9/5/19

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

Shoes: Sabo Deadlift Shoes.

Equipment: Ohio Deadlift Bar.

 

Morning:

Sumo 1-1/2” Deficit Deadlift: [--/15, 45/9, 135/7, 195/5, 250/4, Gear: 300/3] (5, 3, 1, 20) 330/5!, 342*/3^, 365/1!, Raw: 182.5/20

Workout time: 0:52

A misload on the second set. I forgot a five on one side. But strangely, I did not notice it during the set but only when I was changing the weights for the next set. But that set went very well. 365 is my goal for my opener at my contest. Pulling it with a deficit and after two hard sets should make it easy enough for that. But I won’t know for sure until my peaking workout in two weeks.

Video 1

 

Afternoon:

Sumo RB Deadlifts (light, #3 bands): [--/15, bands: 155/9, 210/7, 265/5, Gear: 320/3] (5, 3, 1) 355/5!, 375/3!, 395/1!

Speed Work: (8, 6, 4, 2) 197.5/8, 207.5/6, 217.5/4, 227.5/2

Hyperextensions: [--/9, 7.5/7] (10, 8, 6) 13.75/10, 16.25.0/8, 18.75/6

Lying Leg Raises: (2 x amrap): 18, 18

Stretching: ~5 minutes

Workout Time: 1:28

Total Workout Time: 2:20

A very good workout. The RB Deadliest were tough, but not full maxes. That is good as the weights here are about what I hope to do without the band assist in my peaking workout in two weeks. However, the workout took much longer than last time. That was probably because I was dragging, after yet another poor night’s sleep. But hopefully, I can get some rest over the weekend and be good to go on Sunday for my next workout.

 Video 2


Rotation V of V

 

Week A

 

Bodyweight: 123.4 pounds

______________________________

Bench Assistance (RIV, Week A)

Sunday – 9/8/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Heavy Duty Power Bar, Super Curl Bar, Hand Gripper

 

Morning:

MG Decline Bench: [45/15, 65/9, 85/7, 105/5, 125/4, Gear: 140/3] (5, 3, 1, 20) 155/5, 162/3, 170/1, raw: 87.5/20

Hand Gripper, reps: [Turns/secs: 5.5/9] (10, 8, 6) 7.5/10^, 8.0/8^, 8.5/6^

Workout Time: 0:52

Declines felt good. The single especially felt easy. I might have even been able to double it, it I had been thinking double. That shows my plan is working in preparing me for doing 1RMs.

Video 1

 

Afternoon:

MG Seated Presses: [10s/15, 45/9, 55/7, 65/5, Gear: 72/5] (5, 3, 1) 82/5, 87/3, 92/3*^, 97/1^

Speed Work: (8, 6, 4, 2) 50/8, 52/6, 554, 57/2

CG Barbell Rows: [45/9, 70/7, 92/5] (7, 5, 3) 102/7!, 107/5!, 112/3!

MG SCB Preacher Curls: [37.5/9] (10, 8, 6) Wrist Wraps: 50/10^, 52.5/8^, 55/6^

Stretching: ~5 minutes

Workout Time: 1:24

Total Workout Time: 2:16

I inadvertently did three reps on what was supposed to be my last set of Presses. I just wasn’t paying attention and somehow did three reps rather than my planned one. That was a good mistake, as it showed me I wasn’t working hard enough, and it enabled me to tie 50s PRs on that and the extra set. The rest of the workout went well also, with tied or new 50s PRs.

Video 2

______________________________

Squats

Monday – 9/9/19

Gear: Crain: power belt, Genesis wrist wraps; Crain 3.0 meter Genesis knee wraps; APT heavy knee sleeves.

Shoes: Inzer Pillar Squat Boots.

Bar: Heavy Duty Power Bar.

 

Morning:

Squats with Wraps: [--/15, 65/11, 135/7, 170/5, 205/4, Gear: 255/3] (5, 3, 1) 285/4*, 300/1*, 315/1

Workout Time: 1:12*

This workout did not go at all as planned. It was supposed to be a “regular” workout of 3 x 5, 3, 1, but I lost my balance of the final rep of the first work set and dumped the bar off of my back. Unfortunately, I did not record that set. I wish I had, as I might have been able to see what happened.

In any case, I had to reset, which took time and got me tired out. Then the first rep of the second set felt really hard, so I didn’t even try a second rep, let alone a third. But I still went up to 315 for the final set. I got it, but barely. But 315 is what I did two weeks ago when I did 4 x 1, 1, 1, 1. What that tells me is that 4 x 1 plan is not effective for building strength. It also tells me that my Crain 3.0-meter wraps were no more effective than the APT 2.5 meter wraps I wore for that workout.

At this point, I have no idea what I will do at my upcoming contest in terms of Sleeves vs Wraps and which wraps I will use if I go with the latter.

Video 1

 

Afternoon:

Two-Count Pause Squats: [--/15, 65/11, 135/9, 2-Count: 165/7, 195/5, Gear: 225/3] (5, 3, 1) 255/5, 267/3, 280/1,

Speed Work: (8, 6, 4, 2) 140/8, 177/6, 155/4, 1621/2

Adductors/ Abductors (alternate legs): [4s/11] (20, 15) 8s/15!, 8s/15!

Stretching: ~5 minutes

Workout Time: 1:29

Total Workout Time: 2:41*

This workout went much better than the morning workout, despite still being tired from it. Interestingly, I last did Pause Squats in thy morning, but I did not feel less strong on them doing them in the afternoon. That is what I was hoping with my two-a-day plan, that the second exercise would not be as adversely affected by the first as when I did it immediately afterwards in the same workout.

In any case, with this workout going well, I think I will train for Sleeves for my upcoming contest. That means, I will not do a Peaking Workout for Wraps next week like I had originally planned. I will instead do a regular workout, then a Sleeves Peaking Workout the following Sunday, the week of the contest. I could still use wraps at the contest, but it would probably be on a fourth attempt. However, I doubt I will try that given that it sounds like it will be small and thus quickly moving contest, so I won’t have time for a fourth attempt on Squats and still have enough time to get ready for Benches.

I couldn’t get fifth two-pound sandbags into the ankle weight sleeves, so I just repeated the first set with four sandbags. That means, I am about at the limit of what I can do rehabbing my adductor with my adjustable ankle weights. I’m not sure if I try something else or just leave it and hope it is okay now. It only bothers me slightly occasionally, so it really is not a problem anymore.

Video 2

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Benches

Wednesday – 9/11/19 (Never forget)

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

 

Morning:

Benches: [45/15, 65/9, 85/7, 105/5, 120/4, Gear: 135/3] (5, 3, 1, 20) 147/5, 155/3, 162/1, raw: 84/20

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

Workout Time: 0:53

Very happy with this workout. Benches are finally improving, though I am still just a bit shy of my 50s PRs.

Video 1

 

Afternoon:

Close Grip Benches: [45/15, 65/9, 85/7, 105/5, Gear: 125/3] (5, 3, 1) 140/5^, 147/3^, 155/1^

Speed Work: (8, 6, 4, 2) 82/8, 85/6, 87/4, 92/2

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

CG Super Curl Bar Reverse Curls: [42.5/9] (10, 8, 6) 55/10!, 57.5/8!, 60/6!

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:15

This was also an excellent workout. In fact, this day’s workouts were the best Benches felt this entire training plan. It helped that I finally got a good night’s beforehand. But I also think the changes I have made to my training plan are kicking in, just in time too, as I only have two more Bench workouts before my contest.

Video 2

You can really see the imbalance in my shoulder strength on the CGBPs. The music sounds different as I was listening to a self-made cassette. It was recorded way back in the late 1980s, when I was living in Denver. At that time, Christian radio station KJJIM played “White Noise” on Saturday nights, and if I wasn’t doing anything, which I usually wasn’t, I would record it. Im glad I did, as now 30 years later, the tapes still sound okay and make for good workout music.

______________________________

Deadlifts

Thursday – 9/12/19

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

Shoes: Sabo Deadlift Shoes.

Bar: Ohio Deadlift Bar.

 

Morning:

Conv Deadlifts: [--/15, 45/9, 135/7, 195/5, Gear: 315/3] (5, 3, 1, 20) 345/5, 365/3, 385/1^, raw: 192.5/20

Workout Time: 0:52

After a great night’s sleep before my Bench workouts, I barely slept afterwards, so I was really dragging for today’s Deadlift workouts. But despite that, this workout went very well. All of my sets exactly repeated what I did last week with a Sumo stance. That means, I could use either a Conv or Sumo stance for my contest. I will need to decide which to use for my Peaking and final Deadlift workout next Thursday, then use that stance for the contest.

Video 1

 

Afternoon:

Sumo Two Chain Deficit (3”, 4 Boards) Deadlifts: [--/15, 135/9, 2 Chains: 225/7, 270/5, Gear: 315/3] (5, 3, 1) 350/5!, 370/3!, 390/1!

Speed Work (no chains): (8, 6, 4, 2) 155/8, 165/6, 175/4, 185/2

Lying Leg Curls (alternate legs): [4.25/9] (10, 8, 6) 5.5/10!, 5.75/8!, 6.0/6!

Stretching: ~5 minutes

Workout Time: 1:25

Total Workout Time: 2:17

Chain Deadlifts went very well. but I didn’t want mess around with the chains just for speed work, but I had no idea how much weight to use with the 3” deficit, and it took me a couple of tries to get it right.

Video 2


Week B

Bodyweight: 122.2 pounds

______________________________

Sunday – 9/15/19

Bench Assistance (RIV, Week B)/ Benches (RV, Week B).

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

Equipment: Dip Bars, Heavy Duty Power Bar, Super Curl Bar, Hand Grippers.

 

Morning:

Dips on Bars: [Pushups: 10, Dips: 0/9, 10/7, 20/5, Wrist Wraps: 30/3] (5, 3, 1, 20) 40/5, 45/3, 50/3, 55/1, Raw: Bwt./20 (done in afternoon)

Hand Grippers (holds): [Turns/secs: 5.0/9] (12, 10, 8) 7.0/12!, 7.5/10!, 8.0/8!

Workout Time: 0:45

This workout went well, so good that I did an extra set of Dips. But it did take a lot longer than last time. No sure why.

Video 1

 

Afternoon:

3-Count Pause Benches: [45/15, 70/9, 3-Cout: 90/7, 110/5, Gear: 130/3] (5, 3, 1) 145/5^, 152/2*, 160/1^

Speed Work: (8, 6, 4, 2) 82.5/6*, 1-Count: 82.5/8, 85/6, 90/4, 95/2

Medium Grip Barbell Rows: [45/9, 65/7, 80/5, 95/3] (6, 4, 2) 105/6!, 110/4!, 115/2!

MG Super Curl Bar Curls: skip

Stretching: ~5 minutes

Workout Time: 1:21

Total Workout Time: 2:06

I’m moving workouts around a bit into order to squeeze in an extra actual Bench and Squat workout before my upcoming contest and to have my final workouts for each powerlift at my preferred placement in terms of days out from the contest. To that end, this was a mixed workout, with the main exercise and sped workout being from my Bench day and the Rows being from my BA day.

That said; the Pause Benches went okay but not great, as I missed a rep on the second set. But the final single felt good, so I am not too concerned about that miss.

I forgot to pause the reps on the first set of Speed Work, so I had to restart. Then I started a bit too heavy, so I had to readjust the weights.

I skipped the Curls so as to start preserving my energies, as I begin my peaking process for the contest. Also, curl bar work aggravates my left wrist, so I will avoid from here out to be sure my wrist does not bother me at the contest. Also, with time off before and after the contest, it will my wrist three weeks to heal without using a curl bar. I am hoping that it will be okay by then. If not, I have doctor’s appointment at the end of that time, so I will talk to h9im about it then.

Video 2

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Squats

Monday – 9/16/19

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

Shoes: Inzer Pillar Squat Boots.

Equipment: Heavy Duty Power Bar.

 

Morning:

Olympic Squats: [--/15, 45/9, 115/7, 150/5, 185/4, Gear: 215/3] (5, 3, 1, 20) *250/4!, 260/3!, 270/1!, 1 x 20, raw: 135/20

Workout Time: 0:52

I misloaded on the first set, putting tens on each side rather than fives. But in a way that was good. I then did a bit more on the next two sets than I had planned, enabling me to set new 50s PRs for all three sets.

Video 1

 

Afternoon:

Reverse Band Squats (#3, light bands): [--/15, 65/11, Bands: 155/9, 195/7, 235/5, Gear: 270/3] (5, 3, 1) 300/5, 315/3, 330/1

Speed Work: (8, 6, 4, 2) 165/8, 172/6, 180/4, 187/2

Abs: Sit-ups: Skip

Stretching: ~5 minutes

Workout Time: 1:27

Total Workout Time: 2:19

A good workout. The workout time is meaningless, as I hung some gear outside to air and dry out when I finished lifting but before I did my stretching. That is why I skipped the sit-ups, as I was getting tried.

Video 2

______________________________

Bench Assistance (RIII, Week C)

Wednesday – 9/18/19

Gear: Crain power belt. APT wrist wraps.

Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.

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

 

Morning:

MG Incline Bench: [10s/15, 45/9, 65/7, 80/5, 95/4, Gear: 110/3] (5, 3, 1, 20) 120/5, 125/3, 1301, Raw: 67.5/20

Hand Grippers (holds + reps): [4 secs + 5.5/5] (6, 4, 2) 7.5/6!, 8.0/4!, 8.5/2!

Workout Time: 0:47

A good workout. I could have gone a bit heavier on Inclines, but after another sleepless night, I didn’t feel like pushing it.

Video 1

 

Afternoon:

Two-Count Pause Cambered Bar Decline Bench: [35/15, 55/9, 2-Count: 75/7, 95/5, 112/4, Gear: 127/3] (5, 3, 1) 142/5, 150/3, 157/1

Speed Work (1-Count Pause): (8, 6, 4, 2) 80/8, 82.5/6, 85/4, 87.5/2

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, add wrist wraps: 90/3] (7, 5, 3) 100/7!, 105/5!, 110/3!

CG Super Curl Bar Curls: Skip

Stretching: ~5 minutes

Workout Time: 1:13

Total Workout Time: 2:00

A good workout. I felt a bit better after a afternoon nap.

Video 2

______________________________

Deadlifts, Peaking

Thursday – 9/19/19

Gear: Crain power belt; Sheik Wrist Wraps, Uxcell Knee sleeves. APT: wrist bands; Ace knee sleeves.

Shoes: Sabo Deadlift Shoes.

Equipment: Ohio Deadlift Bar.

 

Morning:

Sumo Deadlifts: [--/15, 45/11, 135/9, 185/7, 235/5, Gear: 285/3, 330/3] (4, 3, 2, 1) 365/4!, 375/3!, 385/2^, 395/1^

Workout time: 0:53

An excellent workout. All went exactly according to plan. I am sitting pretty to attempt my goals for my contest new Saturday (9/28).

Video 1

The gear is a bit differently than I have been wearing. But that is because I only got one pair each of these black and red wrist wraps and black knee sleeves since my last contest, so I saved them just for contests, as they will look great with the rest of my red and black contest outfit. But I used them here, as I wanted to try them out for a workout before the contest.

 

Afternoon:

Conv 2-1/4” Deficit Deadlifts: [--/15, 135/9, 185/7, 235/5, Gear: 280/3] (5, 3, 1) 310/5^, 327.5/3!, 342.5/1^

Speed Work: (8, 6, 4, 2) 172/8, 180/6, 187/4, 195/2

Twist Dip Bar Leg Raises (alternate legs): [3s/9] (15-20, 10-15) 6s/20!, 8s/15!

Stretching: ~5 minutes

Workout Time: 1:22

Total Workout Time: 2:15

I misloaded on the second set of Deadlifts, putting a 2-1/2 rather than a five on one side. That caused me to only tie a 50s PR rather than set a new one. Then I had planned on skipping the Leg Raises, but I was early, so I did them. Big mistake, as I was overly tired afterwards, and my right adductor started to bother me as I showered. Hopefully, the latter is not a big deal, and I will rest as much as possible today (Friday), as I have my peaking Squat and Bench workouts this weekend. But I have to go with my original plan of skip isolation work as I get into final week or so of training pre-contest. All that said; this would have an excellent workout if it were not for those miscues.

Video 2


Week C

Forthcoming.

 


 

These workout logs are continued at: 2019-20 Two-Stage/ Two-a-Day Trinity Powerlifting Training Strategy: Stage One.


2x2 Trinity Powerlifting Training Strategy: 2019 Trinity #1, Stage Two. Copyright 2019 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2018 - Present

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