Powerlifting and Strength Training

2026 Week 14 Workouts

Prior to this training week, I made the decision to enter an RPS contest on June 20, 2026 here in western PA at 123s. I might then enter a second contest at 114s a month later, an USAPL contest on July 25 also here in western PA, but even closer to my home. For details, see Discussion with My AI Personal Trainer About Choosing a Powerlifting Contest. 

3-29, Su: Regular Sumo Deadlifts: Raw: 280/8! Gear: 360/4^, 380/2! Video.

Adductor (in)/ Abductor (out), 1 Leg at a time/Alternate Legs: 3s/13, 3s/13. No video.

Wrist Roller (Overhand): 4.5/6, 5.0/4, 5.5/2. No video.

Another sleepless night due to agonizing over a family issue. If it’s not a physical issue it’s an emotional one keeping me from sleeping. Very frustrating. But press on I must with work and working out.

That said; the weights for sumo DLs are the same as I used for Conv DLs ten days ago. The reason for the markers for tied or new 60s PRs here and not there is I peaked on Conv DLs for my last contest but not for Sumos. My plan this time is to peak on both and decide from there which to use for the contest.

3-30, M: Regular Benches (Volume): Raw: 107.5/9*^. Gear: 122.5/5*, 122.5/5*. Video.

Triceps Bar Rows (Intensity): 107.5/7*, 117.5/3*, 122.5/2. Video.

Neckstrap (Front): 5.0/12, 5.5/10, 6.0/8. Video.

Another problem filled day followed by another terrible Bench workout. I don’t know if I need to change my Bench routine or not. What I need to do is to change my life, but that is just not possible.

3-31, Tu: Skipped workout.

Monday’s very rough day led to a rough night and feeling awful on Tuesday. I was still hoping to work out, since I had my easiest Squat workout to do. But the problems continued, so I had no choice but to skip this workout, with hopes to make it up on Wednesday.

Along with missed workouts, all of the problems of late have led to me getting little work done. I started a major project over two years ago and have made very slow progress on it due to such problems. Very frustrating. But I am doing my best to keep up with working and working out despite everything.

4/1, W: Still unable to work out.

4/2, Th: Manta Ray Close Stance Squats: Raw: 195/8. Gear: 242.5/4, 255/2. Video.

Sit-ups: 16.25/12! 18.75/10! 21.25/8! Video.

Wrist Curls (Underhand): 10.5s/10, 10.5s/10, 10.5s/10. Video.

After a couple of very busy and rough days, I am somewhat back to normal. Did my morning rehab here despite not being fully back, as I already know Friday and Sunday will be additional busy and rough days (even though they should be solemn and celebratory days, respectively), so I won’t be doing it again until at least Monday. Also, I don’t bother with my normal drop reps approach for Wrist Curls due to the hassle of changing the dumbbells weights.

That said, CS Squats went well and as planned. The rather odd 242.5 for my first geared work set is because I did a geared warmup of 230/1 right before it. That is significant, as that is the weight I would have used if I was still doing a geared work set of 5-6 reps before these two sets. But with doing a raw work set of 7-8, I don’t think a 5-6 rep work set is needed. In fact, four works sets would be too much. In any case, I increase by 5% set to set, so at around 250 pounds, that is 12.5 pounds, hence 230, 242.5, 255 for my final geared warm-up and two work sets.

4-3, F (Good Friday): 3-Count Pause Benches (Intensity): Raw: 110/7*^. Gear: 132.5/3*, 137.5/1*. Video.

Curl Bar Rows (Volume): 100/9*, 110/6, 110/5*. Video.

Keeping up my five decades long tradition of listening to the rock opera Jesus Christ Superstar on Good Friday. You hear clips from it in the videos. That said, another rough day and another terrible Bench workout.

2026 Week 15 Workouts

4-5, Su (Easter): Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 260/8. Gear: 342.5/3*, 360/1*. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/19, 3s/19, 5s/13. Video.

I was going to take Easter Sunday off, but with missing a workout last week, I had to work out. But I did so in the morning, so that I could still attend my family’s Easter gathering in the afternoon. That said, the missed reps are probably because I had been doing “volume” (higher reps) workouts for this DL variation, so I mis-guessed on the weights for now doing “intensity” (lower reps) workouts.

4-6, M: Close Grip Benches: Raw: 112.5/8^. Gear: 132.5/3*, 137.5/1*. Video.

Curl Bar Rows: 107.5/7*, 120/3.8*, 125/1.8*. Video.

As I knew would be the case, I felt awful on this morning after my family’s Easter gathering, so no morning rehab exercise. I felt a bit better by my main workout, but it still went terribly. Basically, I have not felt right for almost every Bench workout in the past month. No wonder Benches are not going well.

That is why I did not jump in when an impromptu arm-wrestling contest broke out at my family’s Easter gathering. I didn’t want to embarrass myself. I also did not want to risk messing up my right shoulder even more than it already is. But it did kill me not participating.

4-7, Tu: 2B, 1-1/2” Extra Low Squats: Raw: 195/8. Gear: 252.5/4, 265/2. Video.

Dumbbell Calves: 32.5/12, 35/10, 37.5/8. Video.

Neckstrap (Back): 4.5/12, 5.0/10, 5.5/8. Video.

I also had been doing “volume” reps for XL Squats but switched to “intensity” reps here. But this time I picked the weights just right, and the workout went as planned. It also helped that I was feeling somewhat better for this workout.

4-9, Th: Conv Stiff Leg Deadlifts: Raw: 240/8! Gear: 275/4, 290/2. Video.

Adductor (in)/ Abductor (out), 1 Leg at a time: 3s/14, 3s/14. No video.

Wrist Roller (Underhand): 3.25/5, 3.75/3, 4.25/1. Video.

4-10, F: 3-Count Pause Chain Benches: Raw: 105/8. Gear: 127.5/4, 132.5/2. Video.

Close Grip Super Curl Bar Rows: 105/8, 115/4, 120/2. Video.

2026 Week 16 Workouts

4-12, Su: Chain Squats: Raw: 255/8! Gear: 315/4! 330/2! Video.

Twisting Sit-ups (reps to each side): 0/11^, 0/8^, 0/6. Video.

Another rough day leading to a harder than it should have been workout. But it went very well and as planned. However, my right adductor was bothering a bit. Not enough to keep me from working very hard, but it is something to watch.

4-13, M: Regular Benches: Raw: 110/8^. Gear: 132.5/4, 137.5/2. Video.

Barbell Rows: Raw: 105/8! Gear: 115/4, 120/2. Video.

Neckstrap (Side, right): 2.0/12, 2.25/10, 2.5/8. Video.

Finally, a good Bench workout. It helped that I finally had a “normal” day before it. But by afterwards, smells from construction outside of my home began to seep into my home causing me problems. This was occurring last week and is continuing through this week. On the Rows, I had been wearing wrist wraps for my heavy sets but not indicating such. I decide to try a belt also. It felt good, so I will probably continue with it and will indicate my raw and geared (belt + wrist wraps) sets for Rows also. The tied and new 60s PRs are because I had not done higher reps sets very much for these lifts previously.

4-14, Tu: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 265/8. Gear: 342.5/4^, 360/2^. Video.

Dip Bars Twisting, 2 Leg Rev. Crunches: 3s/12 x 3. Video.

Wrist Curls (Overhand): 9.0s/10 x 3. No video.

Another excellent workout, though my adductor was still bothering me a bit on my warm-ups. But a slight change in my form, angling my legs forward just a bit too the stress off of it. Similar to when I had to do the same due to my left knee a while back.

4-16, Th: Manta Ray, 1-1/2” Extra Low Close Stance Squats: Raw: 180/8. Gear: 230/4, 240/2. Video.

Barbell Calves: 140/12, 147.5/10, 165*/6*. Video.

My adductor was bothering me a bit on my Wednesday off day. I considered skipping this workout, but with doing Close Stance Squats, I figured they wouldn’t aggravate it, and that was the case. Tomorrow is Benches, so that shouldn’t be a problem. But I will then take the weekend off. Conv DLs on Monday also shouldn’t aggravate it. It will then be next Thursday when I will do regular Squats that it will be tested. Hopefully, by then it will be okay.

I put on a pair of 5s on the final set of Calves that should not have been there. I could tell it felt too heavy as soon as I started the set, but I went with it and cut from 8 to 6 reps to adjust for the extra weight.

4-17, F: 3-Count Pause Close Grip Benches: Raw: 107.5/8. Gear: 127.5/4, 132.5/2. Video.

Super Curl Bar Rows: Raw: 100/8^. Gear: 110/4, 115/2. Video.

Neckstrap (Side, left): 2.0/12, 2.25/10, 2.5/8. Video.

I had not done the two main exercises in quite some time, but I picked the weights just right.

Watching a USAPL Meet

    I went to watch an USAPL meet being held just ten minutes from my home on Saturday (4/18). It was a very well-run contest, with the morning session starting right on schedule at 9:00 am and ending at noon! It got finished so quickly due to the use of a one-minute clock that was strictly enforced and just a ten-minute break between lifts. I left at that point, but awards then a second session followed. But I saw enough to let me know I doubt I will be entering it despite the convenience.

     First, there are all of the issues I have with the restrictive USAPL rules that are discussed in my article, Discussion with My AI Personal Trainer About Choosing a Powerlifting Contest.

    Second, I talked with the meet director for several minutes. He is a very nice and well-built guy and answered all of my questions. But I was very disappointed about his answer on the heavy knee sleeves I use on Squats and very thin knee sleeves I use on Deadlifts that I took with me. He said both would be illegal in the USAPL, even if I enter the Raw with wraps division.

     The heavy knee sleeves are not as supportive as the 2.0-meter wraps the USAPL does allow, so that makes little sense. But worse is I have been using the thinner kind ever since college. In fact, below is a picture of me that appeared in The Powerlifter magazine way back in March 1981, after I won National Collegiates. If you look closely, I am wearing knee sleeves. Those were bought at a local pharmacy. I have been wearing the same kind of sleeves ever since. That’s over 45 years and 50 contests and not once has a question ever been raised about them.

     This is important, as I have tried deadlifting without them, but I always end up with knee pain. That is true on Squats as well. The only times I have ever had knee pain is when I have tried to lift heavy without knee support. But with it, well again, over 45 years of powerlifting with no major issues with knee pain.

     However, it would seem the only knee sleeves allowed in the USAPL are neoprene. I have tried such sleeves previously and do not like them. They are very hard to pull up and down, they make my knees hot, and they do not supply sufficient support. And on Deadlifts, they are too thick and get in the way of the pull.

    But I should mention, all of the lifters in the morning session were wearing such knee sleeves on Squats, but no one was on Deadlifts. Thus, it is just me that has such issues. And it was strange no one was using wraps, let alone single-ply gear. But then, the morning session consisted of mostly women and teens. Most of the men would be in the afternoon session, so I would guess some of them would have been lifting with wraps or equipped.

     There were two men in the morning session. I talked to one after his second Bench attempt got red-lifted. It looked good to me, but he said he thought he moved his foot. And overall, I must say, the judging seemed fair and the same as I have seen at the feds I usually enter (RPS, IPA, APF), so it is not true those feds are more liberal in the enforcement of the rules than the USAPL, as many claim.

     In any case, that lifter I talked to told me he was concerned about Deadlifts, as, like me, was used to using a specialty Deadlift bar. And sure enough, he missed his third attempt miserably. Barely got it off of the floor. That could be due to the lack of “whip” in the standard power bar that was being used for all three lifts. That and losing my grip would be my concerns as well.

    Note: There were 23 lifters in the morning session, then 22 scheduled for the afternoon one, with two flights for each session. Noon was when the lifting ended. Awards were after that, with the second session planned to start at 1:30 pm.

2026 Week 17 Workouts

4-19, Su: OFF (planned extra day off).

4-20, M: Regular Conv Deadlifts: Raw: 285/8! Gear: 365/3, 385/1. Video.

Adductor (in)/ Abductor (out), Alternate Legs: 0/10, 0/10. Video.

Wrist Roller (Overhand): 5.0/6, 5.5/4, 6.0/2. No video.

I didn’t even notice my adductor, until a small twinge on the second rep of the first geared set. I did a third rep without problems, but stopped there, even though I probably would have gotten the fourth rep. But on the final set, the fist rep as very hard, so I doubt I would have gotten the second rep and would have stopped anyway.

My adductor felt fine at that point, but I wasn’t sure if I should do the adductor exercise or not. I decided to compromise and do them but without ankle weights, just the weight of my shoes. And that felt okay.

4-21, Tu: Chain Benches: Raw: 110/8^. Gear: 132.5/4, 137.5/2. Video.

 Triceps Bar Rows: Raw: 97.5/8. Gear: 112.5/4, 117.5/2. Video 1. Video 2.

 Neckstrap (Front): 5.5/12, 6.0/10, 6.5/8. Video.

 4-23, Th: Regular Squats with Sleeves: Raw: 215/8! Gear: 275/3, 290/1. Video.

 Crunches: 20/12, 22.5/10, 25/8. Video.

Another rough night, so I was too tired for a morning rehab exercise, even though I knew I’d be busy Friday morning and wouldn’t be able to do it then. That said, my adductor only bothered me slightly. But I struggled with getting the right footing that lessened the stress on it but didn’t hinder my strength.

4-24, F: 3-Count Pause Benches: Raw: 110/8! Gear: 132.5/3, 137.5/1. Video.

Close Grip Barbell Rows: Raw: 100/8! Gear: 110/4! 115/2! Video.

A little tired for this workout, as I had a busy morning. But it went okay. I’ll probably have many more workouts where I go 3,1 rather than my preferred 4,2 on my geared sets, as I am near, at, or breaking 60s PR, so I am about at my limit.

2026 Week 18 Workouts

4-26, Su: Conv 2 Boards (1-1/2”) Deficit Stiff Leg Deadlifts: Raw: 225/8! Gear: 260/4, 272.5/2. Video.

Dip Bars Rev. Crunches: 3s/22, 3s/22, 5s/14. Video.

Wrist Curls (Underhand): 11.0s/10, 11.0s/10, 11.0s/10. Video.

My adductor felt fine on the SLDLs, but I reaggravated my neck on the final set. It’s always something.

4-27, M: Close Grip Benches: Raw: 115/8! Gear: 132.5/4, 137.5/2. Video.

Curl Bar Rows: 107.5/8! Gear: 120/4, 125/2. Video.

Neckstrap (Back): 5.0/12, 5.5/10, 6.0/8. Video.

I last did this workout on Easter Monday. I felt awful after our family gathering the day before and not sleeping that night. As a result, I missed a rep on every work set. This time, I got a good night’s sleep and felt good for it. Using the same weights as last time, I got all of my planned reps and broke a couple of 60s PRs. What a difference sleep makes!

I wasn’t sure if I should do my neck exercise or not. But the injury is on the left side, and I was working the front of the neck, so I didn’t think it would aggravate the injury, and it did not. Note: My directional note for my neck exercises is for where the weights are hanging, which is opposite of the muscles being worked. I initially indicated the latter but got confused. This way is less confusing.

4-28, Tu: 2B, 1-1/2” Extra Low Chain Squats: 240/8! Gear: 300/3^, 315/1^. Video.

Rocking Barbell Calves: 145/12^, 152.5/10^, 160/8^. Video.

I got my footing just right at the start of this workout and kept it throughout. Angle my feet just a bit more forward and move them just a bit closer. I also didn’t push it, planning on going 3,1 from the start and not thinking of grinding out another rep on each geared set. With all of that, my adductor bothered me just slightly, and I still broke or tied 60s PRs throughout.

4-30, Th: Regular Sumo Deadlifts: Raw: 285/8! Gear: 365/3, 385/1. Video.

Conv and Sumo Deadlifts are still running neck to neck. A good analogy to use with the Kentucky Derby on Saturday.

Adductor (in)/ Abductor (out), 1 Leg at a time: 0s/11, 0s/11. Video.

Wrist Roller (Underhand): 3.25/6, 3.75/4, 4.25/2. Video.

5-1, F: 3-Count Pause Chain Benches: Raw: 107.5/8^. Gear: 130/4, 135/2. Video 1. Video 2.

Close Grip Super Curl Bar Rows: Raw: 107.5/7*. Gear: 117.5/4, 122.5/2. Video.

My monthly co-op trip was in the morning, so once again, not feeling quite right for a Bench workout.  But it went okay, with only one missed rep.

2026 Week 19 Workouts

5-3, Su: Manta Ray Close Stance Squats: Raw: 200/8. Gear: 247.5/4, 260/2. Video.

Sit-ups: 17.5/12! 20/10! 22.5/8! No video.

Neckstrap (Side, right): 2.25/12, 2.5/10, 2.75/8. Video.

Problems right before this workout left me frustrated during it. Then I got discouraged when my adductor bothered me than expected with doing the variation of Squats that should have bothered it the least. Thinking about it, if I have to, I could do just push/ pull at my upcoming contest, using a Conv stance on Deadlifts. But hopefully, it won’t come to that.

I used my planned weights for the neck work, even though I was working the side that got reaggravated last week. But I was careful, and it only hurt a little bit.

5-4, M: Regular Benches: Raw: 112.5/8! Gear: 135/3, 140/1. Video.

Barbell Rows: Raw: 107.5/8! Gear: 117.5/4^, 122.5/2^. Video.

Wrist Curls (Overhand): 9.0s/10^, 9.0s/10^, 9.0s/10^. Video.

Disappointed with Benches. The raw set went well, but the geared sets were much harder than I expected, especially since I was hoping to go 4, 2 on them. Row, however, went well and as planned.

5-5, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 265/8^. Gear: 342.5/4, 360/2. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/20, 3s/20, 5s/15. Video.

I discovered the hard way that I am now lactose intolerant prior to this workout. Those who know what I am talking about will know what I mean here. I wasn’t sure if I’d be able to work out, but things calmed down enough for me to do so. The workout went surprisingly well, but I felt awful afterwards and into the next day when the symptoms flared up again. Very upset, as that takes away the special treats I would consume for my “cheat” meals (hot chocolate, ice cream, cookies and milk, and graham crackers, peanut butter and milk).

5-7, Th: 1B, 3/4” Extra Low Squats: Raw: 205/8! Gear: 262.5/4!, 275/2! Video.

Dumbbell Calves: 35/12, 37.5/10, 40/8. Video.

Neckstrap (Side, left): 2.25/12, 2.5/10, 2.75/8. No video.

Since Close Stance Squats were aggravating my adductor, and I was leery about doing 1-1/2” XL Squats right now, I figured I’d go back to alternating them with regular depth Squats and ¾” XL Squats for both regular and Chain Squats. Do the ¾” XL now then 1-1/2” XL in a couple of weeks, when hopefully my adductor is doing better.

That said; after three days of frequent and unpleasant bowel movements, I wasn’t feeling quite right for this workout, and my adductor bothered me a bit throughout it, but it went very well, nevertheless.

5-8, F: 3-Count Pause Close Grip Benches: Raw: 110/8. Gear: 130/4, 135/2. Video.

Super Curl Bar Rows: Raw: 102.5/7*. Gear: 112.5/3.8*, 117.5/1.3*. Video (top set only):

After a rough night and busy morning, I felt awful for this workout. I held it together for CGBPs, and they went as planned. But once again, I ran out of gas for Rows, and they went terribly.

2026 Week 20 Workouts

5-10, Su: Conv Stiff Leg Deadlifts: Raw: 245/8! Gear: 285/4, 300/2. Video.

Adductor (in)/ Abductor (out), 1 Leg at a time: 0/12, 0s/10, 0s/10. No video.

Wrist Roller (Overhand): 5.5/5, 6.0/3, 6.5/1. Video.

5-11, M: Chain Benches: Raw: 112.5/8! Gear: 135/4^, 140/2. Video.

Triceps Bar Rows: Raw: 100/8. Gear: 115/4^, 120/2^. Video.

Neckstrap (Front): 6.0/12, 6.5/10, 7.0/8. Video.

Another rough night, but a good workout.

5-12, Tu: Chain Squats: Raw: 260/8! Gear: 320/2*, 335/skip. Video.

Twisting Sit-ups (reps to each side): 0/8*, 0/6*, 0/5*. No video.

Terrible workout for multiple reasons. First, I had a dentist appointment in the morning, which always leaves feeling quite off. Second, I am still trying to figure out what I can eat and not eat with my newly discovered lactose intolerance. I thought I could eat yogurt, but a serving before this workout left me bloated throughout it. Third, my adductor was bothering me during my warmup sets, but it felt okay for my raw work set. But that led to fourth, I stupidly grinded out the eight rep on it, and that left me wiped for the rest of the workout.

I wanted 3-4 reps on my first geared set but only got a double. I really wanted to try a single with 335, as that is my goal for my upcoming contest, and I have found Chain Squats’ weights are equivalent to Squats with 3.0-meter wraps’ weights. But I was leery about grinding out as max single and hurting my adductor, even though it felt fine on the double, so I skipped it. Good thing too, as the adductor bothered me a bit on the Sit-ups, so I held back a couple of reps on each set.

5-13, W. My normal off day from lifting, and I normally wait until Saturday to post my workout logs. But I wanted to post about what is happening early.

I woke up this day with rashes on multiple places on my body and itching all over. And I just feel awful. I think I was exposed to something I was very allergic to at the dentist’s office yesterday. My adductor is also bothering me a good bit. I might have to take a day or two off of lifting, maybe the rest of this week to recover. That really messes up my training schedule heading into my contest next month.

The worst part is I could have entered a contest this weekend. In that case, I wouldn’t have worked out yesterday, as my final workout would have been Sunday or Monday. I also might have delayed the dentist appointment. For that matter, I could have entered a contest last month. I debated back in February and early March about what contest to enter, and differences in gear rules led me to wait for the RPS contest in June.

Expense was another issue I didn’t mention previously. But the RPS’s lack of a membership fee renders its contests less expensive than others, and that was another consideration in waiting for the only RPS contest in my area.

But I feared that with waiting that long for a contest something would go wrong, and it has. If nothing else it was just too long of a stretch of trying to train heavy. But now I am stuck with trying to hang on for another month of training.

2026 Week 21 Workouts

Forthcoming.

These logs are continued at: forthcoming.

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