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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 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).


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

______________________________

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.

______________________________

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.

______________________________

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.

______________________________

 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.

______________________________

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

Morning Workouts

Forthcoming.

 

Afternoon Workouts

Forthcoming.


Rotation III of V

 

Week A

Forthcoming.

 

Morning Workouts

Forthcoming.


Week B

Forthcoming.

 

Morning Workouts

Forthcoming.


Week C

Forthcoming.

 

Morning Workouts

Forthcoming.


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.


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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