Powerlifting Workout Posts and Videos

January to March 2024

At the end of each calendar week, I’m going to post my work sets for my main exercise of each training day, with videos thereof. In most cases, I’m indicating all four of my work sets, but I only recorded the top two sets. Age: 62. Height: 5’0”. Weight: ~122 pounds. Format: pounds/ reps. For background to this page, see Workout Post and Videos and My New Powerlifting/ Strength Training Workout Plan.

Amazon Author Page for Gary F. Zeolla (#ad)

Back to Hard and Heavy Training

After a series of injuries over a 2-1/2-year period, I am finally back to hard and heavy training. Pulling a heavy double with 340 felt good. It’s a long way from the 405 @ 114s I pulled at my last contest back in March 2021 on my 60th birthday, but I am thankful for the progress. Video

Also Conv 2 Board (1-1/2”) Deficit Stiff Leg Deadlifts: 270/4: Video

#Powerlifting #Deadlifts #HardTraining #HeavyTraining
12-27-23

2024 Week 1 Workouts

12-31-23, Sunday: OFF.

1-1-24, Monday: Snatch Grip Deadlifts: 235/7, 247.5/5, 260/3, 272.5/1.

1-2-24, Tuesday: Dead Stop Benches: 120/7, 125/5, 130/3, 135/1.

1-3-24, Wednesday: Regular Squats with Sleeves: 215/7, 227.5/5, 240/3, 252.5/1.

1-5-24, Friday: Chain Benches: 125/7, 130/5, 135/3, 140/1.

I took Sunday off this week and was not yet taking videos. But I wanted to post it for the sake of completeness.

2024 Week 2 Workouts

1-7, Sunday: Conv 1 Board (3/4”) Deficit Deadlifts: 297.5/7, 315/5, 332.5/3, 350/1. Video.

1-8, Monday: 3-Count Pause Benches: 120/6, 115/7, 125/4, 130/2. Video.

1-9, Tuesday: 1-1/2" Extra Low Chain Squats: 215/8, 227.5/6, 240/4, 252.5/2. Video.

Step-ups on squat box (about 12”): 20s/9, 22.5s/7, 25s/5. Video.

1-11, Thursday: Chain Conv Deadlifts: 320/8, 337.5/6, 355/4, 372.5/2. Video.

1-12, Friday: Close Grip Benches: 115/8, 121.5/6, 127.5/4, 135/2. Video.

I was fighting a head cold this entire week, but my workouts still went well.

2024 Week 3 Workouts

1-14, Su: 3/4” Extra Low Squats: 212.5/8, 225/6, 237.5/4, 250/2. Video.

1-15, M: Regular Benches: 120/8, 126.5/5, 132.5/3, 137.5/2. Video.

1-16, Tu: Conv 2 Board (1-1/2”) Deficit Deadlifts: 295/8, 310/6, 325/4, 340/2. Video.

1-18, Th: Chain Squats: 225/8, 237.5/6, 250/4, 262.5/2. Video.

1-19, F: Dumbbell Benches: 50s/6, 52.5s/5, 55s/3, 57.5s/1. Video.

Squats and Deadlifts are going great, but Benches not so much. But after two shoulder surgeries and a still messed up right shoulder, I guess I cannot expect much else.

2024 Week 4 Workouts

1-21, Su: Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: 250/8, 262.5/6, 275/4, 287.5/2. Video.

1-22, M: Dead Stop Benches: 115/8, 121.5/6, 127.5/4, 135/2. Video.

1-23, Tu: 1-1/2” Extra Low Squats: 212.5/8, 225/6, 237.5/4, 250/2. Video.

1-25, Th: Regular Conv Deadlifts: 300/8, 317.5/6, 335/4, 352.5/2. Video.

1-26, F: Close Grip Decline Benches: 1208, 125/6, 130/4, 135/2. Video.

For a change I just made on Benches, see Workout Post and Videos.

2024 Week 5 Workouts

1-28, Su: 3/4" Extra Low Chain Squats: 225/8, 237.5/6, 250/4, 265/2. Video.

1-29, M: Chain Benches: 122.5/8, 127.5/6, 132.5/4, 137.5/2. Video.

1-30, Tu: Snatch Grip Deadlifts: 245/8, 260/6, 275/4, 290/2. Video.

2-1, Th: Regular Squats with Sleeves: 235/6, 247.5/4, 260/2, Raw: 185/10. Video.

2-2, F: Incline Benches: 95/6, 100/4, 105/2, Raw: 76.5/10. Video.

Dips: 2.5/9, 3.75/7, 5.0/5. Video.

Triceps Bar Rows: 87.5/9, 92.5/7, 97.5/5. Video.

This was the first time I tried Dips since my two shoulder surgeries. I wasn’t sure if I could even do then at all, so I was pleased to get up to 5/5. Only top set of it and Rows recorded. I made a change in my work sets. For details, see the aforementioned article My New Powerlifting/ Strength Training Workout Plan.

2024 Week 6 Workouts

2-4, Su: OFF (my regularly scheduled monthly extra day off).

2-5, M: 3-Count Pause Benches: 120/6, 127.5/4, 135/2, Raw: 97.5/10. Video.

2-6, Tu: Conv 1 Board (3/4”) Deficit Deadlifts: 317.5/6, 335/4, 352.5/2, Raw: 245/10. Video.

Back Extensions: 6.25/11, 7.5/9, 8.75/7. Video (top set only).

2-8, Th: 1-1/2” Extra Low Chain Squats: 237.5/6, 250/4, 265/2, Raw: 185/10. Video.

2-9. F: Decline Benches: 127.5/6, 132.5/4, 137.5/2, Raw: 100/10. Video.

2024 Week 7 Workouts

2-11, Su: Conv 1 Board (3/4”) Deficit Chain Deadlifts: 345/6, 362.5/4, 380/2, Raw: 265/12? (lost count). Video.

2-12, M: 3-Count Pause Chain Benches. 122.5/6, 132.5/4, 137.5/2, Raw: 100/10. Video.

2-13, Tu: 3/4” Extra Low Squats: 235/6, 247.5/4, 260/2, Raw: 185/10. Video.

2-15, Th: Conv 2 Board (1-1/2”) Deficit Deadlifts: 317.5/5, 335/3, 352.5/2. Raw: 245/10. Video (top set only):

2-16, F: 3 Count Incline Benches: 95/6, 100/4, 105/2, Raw: 76.5/10. Video.

2024 Week 8 Workouts

2-18, Su: Chain Squats: 247.5/6, 260/4, 275/2, Raw: 192.5/12. Video.

2-19, M: Regular Benches: 125/6, 132.5/3, 140/1, Raw: 102/10. Video.

2-20, Tu: Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: 270/6, 285/4, 300/2, Raw: 210/10. Video.

2-22, Th: 1-1/2” Extra Low Squats: 235/6, 247.5/4, 260/2, Raw: 185/10. Video.

2-23, F: Close Grip Decline Benches: 127.5/6, 132.5/4, 140/2, Raw: 102/12. Video.

If you look closely at the final video, you’ll see a band just below my left elbow. That is due to my latest problem—pain in that elbow. I have a prescheduled appointment with my PCP in a couple of weeks. I will talk to him about it then. In the meantime, does anyone know if it would be legal to wear such a band at a contest? Also, that workout got a bit messed up. I hit my head leaning back on the first recorded set. Then on the second, I forgot to change the 35 to a 45 on one side. I noticed that immediately and had to reset.

2024 Week 9 Workouts

2-25, Su: Regular Conv Deadlifts: 325/6, 342.5/4, 360/2, Raw: 252.5/10. Video.

2-26, M: 3-Count Pause Benches: 122.5/6, 130/3, 137.5/1, Raw: 100/10. Video.

Dumbbell Rows, Overhand: 65/7, 67.5/5, 70/3, 51/12. Video (top set only). Video.

2-27, Tu: 3/4" Extra Low Chain Squats: 247.5/6, 260/4, 275/2, Raw: 192.5/12. Video.

Hit my head again, ducking under the bar on the second set. I almost gave myself a concussion a while back, had a headache for two days.

2-29, Th: Snatch Grip Deadlifts: 275/6, 290/4, 305/2, Raw: 215/10. Video.

Seated Side Bends: 42.5/11, 45/9, 47.5/7. Video (top set only): Video.

3-1, F: Decline Benches: 130/6, 135/4, 142.5/2, Raw: 105/10. Video.

The quality of some of these videos is not so good. I’m using an old tablet for recording them, and the light from the back window affects them. But it is the best I can do.

2024 Week 10 Workouts

3-3, Su: OFF (my regularly scheduled monthly extra day off).

3-4, M: Dead Stop Benches: 122.5/6, 130/4, 137.5/2, Raw:100/10. Video.

3-5, Tu: Regular Squats with Sleeves: 245/6, 257.5/4, 270/2, Raw: 190/10. Video.

That’s the drawstring from my gym shorts dangling between my legs on the first set, in case anyone is wondering.

3-7, Th: Conv 1 Board (3/4”) Deficit Deadlifts: 325/5, 342.5/3, 360/1, Raw: 252.5/10. Video.

3-8, F: Incline Benches: 97.5/5, 102.5/3, 107.5/2, Raw: 78.5/10. Video.

I messed up the order of my workouts and did Declines two weeks in a row. Now I will need to do Inclines two weeks in a row to get back on track of alternating them.

My doctor didn’t seem too concerned about my elbow. He said to just keep doing what I’ve been doing of taking ibuprofen before my workouts, wearing the elbow band during my workouts, and icing the elbow after my workouts. But if it gets worse, then contact him.

2024 Week 11 Workouts

3-10, Su: 1-1/2” Extra Low Chain Squats: 247.5/6, 260/4, 275/2, Raw: 192.5/10. Video.

3-11, M: Close Grip Benches: 125/6, 130/4, 137.5/2, Raw: 100/10. Video.

You can see in this video that the problem with the left side of the video being messed up is due to the sunlight coming through the window in my cellar door. When I block the light with my body, the video looks just fine. As such, there’s not much I can do about it, as I need that sunlight to keep from feeling like I’m in a dungeon when I work out.

3-12, Tu: Chain Conv Deadlifts: 355/6, 372.5/4, 390/2, Raw: 275/10. Video.

Conv 1 Board (3/4”) Deficit Stiff Leg Deadlifts: Raw: 205/12, 215/9, 225/7. Video (only top set).

Deadlifts were beginning to stagnate, so I went back to a previous plan of doing both Chain and SLDLs on my “Different Deadlifts” day. To keep the workouts from being overly long, I am doing the SLDLs raw and for higher reps, and I won’t do anything else on this day. And I won’t be doing Back Extensions anymore to keep from overtraining the lower back.

3-14, Th: 3/4” Extra Low Squats: 245/6, 257.5/4, 270/2, Raw: 190/10. Video.

3-15, F: 3 Count Incline Benches: 97.5/6, 102.5/3, 107.5/2, Raw: 78.5/10. Video.

2024 Week 12 Workouts

3-17, Su: Unplanned off day. Not feeling well.

3-18, M: Conv 2 Board (1-1/2”) Deficit Deadlifts: 325/5, 342.5/3, 360/1, Raw: 252.5/10. Video.

3-19, Tu: Regular Benches: 125/6, 132.5/4, 140/2, Raw: 102.5/9. Video.

3-21, Th: Chain Squats: 257.5/6, 270/4, 285/2, Raw: 200/10. Video.

3-22, F: Close Grip Decline Benches: 130/6, 135/4, 142.5/2, Raw: 105/10. Video.

2024 Week 13 Workouts

Stats: Age: 63. Height: 5’0”. Weight: ~122 pounds. Format: pounds/ reps.

Note the change in age since I started posting these workout logs and videos. My birthday was this past week.

3-24, Su: Conv 1 Board (3/4”) Deficit Chain Deadlifts: 355/6, 372.5/4, 390/2, Raw: 275/10. Video.

3-25, M: Dead Stop Benches: 125/5, 132.5/3, 140/1, Raw: 102.2/9. Video.

3-26, Tu: 1-1/2” Extra Low Squats: 245/6, 257.5/4, 270/2, Raw: 190/10. Video.

3-28, Th: Regular Conv Deadlifts: 332.5/6, 350/4, 367.5/2, Raw: 257.5/10. Video.

You cannot see them in the video, but I am wearing the new deadlift shoes my dad gave me for my birthday. They worked just fine. Picture below. My dad got them for me at Walmart.

3-29, F: Chain Benches: 127.5/6, 135/4, 142.5/2, Raw: 105/10. Video.

Curl Bar Rows: 105/7, 110/5, 115/3, Raw: 86/12. Video.

The astute might recognize the music playing for the Friday videos. It is Jesus Christ Superstar. It has been my tradition for decades to listen to this rock opera on Good Friday.

These logs and videos are continued at Powerlifting Workout Post and Videos: April to June 2024.

Powerlifting and Back Pain

The first book is geared towards the beginner to intermediate powerlifter. It presents sound training, competition, dietary, and supplement advice to aid the reader in starting and progressing in the sport of powerlifting. The second book details how I overcame years of crippling low back and was able to return to the sport of powerlifting.

Starting and Progressing in Powerlifting: A Comprehensive Guide to the World's Strongest Sport

Overcoming Back Pain: A Mind-body Solution (Second Edition)

Powerlifting and Strength Training