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Two by Two by Two Powerlifting Training Strategy: Summary

By Gary F. Zeolla

      For background to this Summary, see Two by Two by Two Powerlifting Training Strategy: Overview. Here, I am presenting all of my exercises for all of my workouts in this Training Strategy.

 

Notes:

      All bench exercises done with a 1-count pause at the chest and a medium grip, unless otherwise indicated.

      Unless otherwise indicated, the deficit for deadlifts is 2¼” (3 boards). The “extra low” depth for squats is 1-1/2” (2 boards) lower than my normal, legal depth. I hit each depth exactly due to using my extra low foam squat box.

      The height of the blocks for Block Pulls is 2¼” (3 boards) or 4½” (6 boards).

      Unless otherwise indicated, all Squat exercises are done with a belt, wrist wraps, and double-ply knee sleeves; all Bench exercises with a belt and wrist wraps; and all Deadlift exercises with a belt, wrist bands, and single-ply knee sleeves.

      The links are to where the piece of gym equipment can be purchased from Amazon.

 

Abbreviations:

amrap = as many reps as possible

CG = Close Grip

MG = Medium Grip (my regular grip)

WG = Wide Grip

BB = Barbell (usually my Heavy Duty Power Bar)

CB = Curl Bar

SCB = Super Curl Bar (different grip angles than a regular curl bar)

DB = Dumbbell

RB = Reverse Bands

RC = Rotator Cuff

TPB = Texas Power Bar

OR = Could use either exercise

[…] = Not sure if will use variation

= The option I am currently planning on using.

 

Powerlifting Workouts

 

Basic Design of Workouts:

Bench Assistance: Declines Benches, Overhead Presses, Rows (overhand, to the chest).

Squats: Two Major Squat Exercises.

Benches: Two Major Bench Exercises, Rows (underhand, to the stomach).

Deadlifts: Two Major Deadlifts Exercises.

 

Bench Assistance (BA):

Off-Season with Declines and Presses:

Off-Season Routine #1:

Week A: DB Decline Benches (arms together), DB Standing Presses (arms together), WG BB Rows.

Week B: WG Decline Benches, DB Seated Presses (alternate arms), One-Arm DB Rows (overhand).

Off-Season Routine #2:

Week A: DB Decline Benches (alternating arms), WG Standing Presses, CG Cambered Bar Rows.

Week B: One Chain Decline Benches, CG Seated Presses, Two-Arm DB Rows (overhand).

Off-Season with Inclines and Dips:

Off-Season Routine #1:

Week A: WG Incline Benches, Dips (on bars), One-Arm DB Rows (overhand).

Week B: CG Incline Benches, Dips (on gymnastic rings), WG BB Rows.

Week A: DB Incline Benches (arms together), Dips (on bars), CG Cambered Bar Rows.

Week B: Incline Benches, Dips (on gymnastic rings), Two-Arm DB Rows (overhand).

In-Season with Declines and Presses:

In-Season Routine #1:

Week A: Cambered Bar Decline Benches, MG Standing Presses, WG Cambered Bar Rows.

Week B: Decline Benches, WG Seated Presses, MG BB Rows.

In-Season Routine #2:

Week A: 3-Count Pause Decline Benches, CG Standing Presses, MG Cambered Bar Rows.

Week B: CG Decline Benches, MG Seated Presses, CG BB Rows.

 

Squats:

For Sleeves Throughout and Sleeves Then Wraps in the In-Season:

Off-Season Routine #1:

Week A: Extra Low Squats, Partial Squats.

Week B: 3-Count Pause Squats, Extra Low Sting Ray (front, close stance) Squats.

Off-Season Routine #2:

Week A: Low Squats, Bench Squats.

Week B: One-Count Pause Extra Low Squats, Sting Ray Squats (front, close stance).

For Sleeves Throughout:

In-Season Routine #1:

Week A: Squats with Sleeves, Extra Low Manta Ray (high bar, close stance) Squats.

Week B: One-Count Pause Squats; Extra Low RB (#4, average bands) Squats.

Peaking Workout: Squats with Sleeves.

Contest: Squats with Sleeves.

In-Season Routine #2:

Week A: Squats with Sleeves, Extra Low Close Stance Squats (without Manta Ray).

Week B: One-Count Pause Squats; Two Chain Squats.

Peaking Workout: Squats with Sleeves.

Contest: Squats with Sleeves.

For Sleeves Then Wraps:

In-Season Routine #1:

Week A (Weeks 1-7): Squats with Sleeves, Extra Low Manta Ray (high bar, close stance) Squats.

Week A (Week 9): Squats with Wraps (4 x 7,5,3,1), Raw Squats Backoff Sets (2 x 7-8, 5-6, belt only)

Week B (Weeks 2-10): Extra Low RB (#4, average bands) Squats, One-Count Pause Squats.

Peaking Workout (Week 11): Squats with Wraps (4 x 4,3,2,1).

 In-Season Routine #2:

Week A (Weeks 1-7): Squats with Sleeves, Extra Low Manta Ray (high bar, close stance) Squats.

Week A (Week 9): Squats with Wraps (4 x 7,5,3,1), Raw Squats Backoff Sets (2 x 7-8, 5-6, belt only)

Week B (Weeks 2-10): Two Chain Squats, Extra Low Squats.

Peaking Workout (Week 11): Squats with Wraps (4 x 4,3,2,1).

Contest: Squats with Wraps.

In-Season Routine #2:

Week A: Squats with Sleeves, Extra Low Close Stance Squats (without Manta Ray).

Week B: One-Count Pause Squats; Two Chain Squats.

Peaking Workout: Squats with Sleeves.

Contest: Squats with Sleeves.

For Wraps Throughout in the In-Season:

Off-Season Routine #1:

Week A: Squats with Sleeves, Extra Low Sting Ray (front, close stance) Squats.

Week B: 3-Count Pause Squats, Partial Squats.

Off-Season Routine #2:

Week A: Squats with Sleeves, Sting Ray (front, close stance) Squats.

Week B: Extra Low Squats, Bench Squats.

For Wraps Throughout:

In-Season Routine #1:

Week A: Squats with Wraps (2.5/ 3.0 meter), One-Count Pause Squats or Raw Squats Backoff Set (1 x 7-8, belt only).

Week B: Extra Low RB (#4, average bands) Squats, Manta Ray (high bar, close stance) Squats.

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

In-Season Routine #2:

Week A: Squats with Wraps (2.5/ 3.0 meter), One-Count Pause Squats or Raw Squats Backoff Set (1 x 7-8, belt only).

Week B: Two Chain Squats, Extra Low Manta Ray (high bar, close stance) Squats.

Peaking Workout: Squats with Wraps.

Contest: Squats with Wraps.

 

Benches:

Off-Season Routine #1:

Week A: Cambered Bar Benches (not Dead Stop), DB Benches (alternate arms), One-Arm DB Rows (underhand).

Week B: DB Benches (arms together), 2-Count Pause Band Benches, WG SCB Rows.

Off-Season Routine #2:

Week A: Dead Stop One Chain Cambered Bar Benches, Dead Stop CG Cambered Bar Benches or Push-ups, One-Arm DB Rows (parallel grip).

Week B: 3-Count Pause DB Benches (arms together), Rack Benches, CG CB Rows.

In-Season Routine #1:

Week A: Benches, CG Benches, MG CB Rows.

Week B: 3-Count Pause Benches, 2-Count Pause RB (#2, monster-minis) Benches, CG SCB Rows.

In-Season Routine #2:

Week A: Benches, WG Benches, MG SCB Rows.

Week B: Dead Stop Cambered Bar Benches, 2-Count Pause One Chain Benches, WG CB Rows.

 

Deadlifts:

For Focusing on Conv in Off-Season and Sumo in In-Season:

Off-Season Routine #1:

Week A: Conv Deadlifts, Sumo 3” Deficit RB (#4, average bands) Deadlifts.

Week B: Conv 2¼” Deficit Two Chain Deadlifts, Sumo 2¼” Deficit SLDLs or Conv [2¼” Deficit] SLDLs.

Off-Season Routine #2:

Week A: Conv Deadlifts, Sumo 2¼” Deficit RB (#3, light bands) Deadlifts *or Sumo 2¼” Deficit Two Chain Deadlifts.

Week B: Conv 2¼” Deficit Deadlifts, Conv Block Pulls.

In-Season Routine #1:

Week A: Sumo Deadlifts, Conv Snatch Grip Deadlifts.

Week B: Sumo 2¼” Deficit Deadlifts, Sumo Block Pulls.

In-Season Routine #2:

Week A: Sumo Deadlifts, Conv 3” Deficit RB (#4, average bands) or Conv 2¼” Deficit RB (#3, light bands) Deadlifts.

Week B: Sumo 2¼” Deficit Two Chain Deadlifts, Sumo Snatch Grip Deadlifts or Sumo 2¼” Deficit SLDLs.

For Training Conv and Sumo Evenly:

Off-Season Routine #1:

Week A: Sumo Snatch Grip Deadlifts, Conv 3” Deficit RB (#4, average bands) Deadlifts.

Week B: Conv 2¼” Deficit Two Chain Deadlifts, Sumo 2¼” Deficit SLDLs.

Off-Season Routine #2:

Week A: Sumo 2¼” Deficit Two Chain Deadlifts, Conv [2¼” Deficit] SLDLs.

Week B: Conv Snatch Grip Deadlifts, Sumo 3” Deficit RB (#4, average bands) Deadlifts.

In-Season Routine #1:

Week A: Sumo Deadlifts, Conv 2¼” Deficit Deadlifts.

Week B: Conv Deadlifts, Sumo 2¼” Deficit Two Chain Deadlifts.

In-Season Routine #2:

Week A: Sumo Deadlifts, Conv 2¼” Deficit Two Chain Deadlifts.

Week B: Conv Deadlifts, Sumo 2¼” Deficit Deadlifts.

 

Exercises Not Used:

Bench Assistance (BA):
DB Decline Benches (alternating arms), One Chain Decline Benches, CG Seated Presses, WG Standing Presses, Inclines (CG, WG, 3-Count)
OR Inclines (all variations), Dips (on bars and on gymnastic rings).
Two-Arm DB Rows (overhand)?

Squats:
[Full Range] Low Squats, Dead Stop Squats, Box Squats, Zercher Squats.

Benches:
Board Benches, Floor Presses, CG Dead Stop Cambered Bar Benches or Push-ups, Two-Arm Dumbbell Rows (underhand).

Deadlifts:
Conv and Sumo Rack Pulls.

  

Cardio/Speed & Isolation Exercises (CSIE) Workouts

 

Off-Season Routine #1:

Week A:

Day 1: Heavy Bag, DB Curls (alternate arms), RC: Sitting, front.

Day 2: Step-ups, Bodyweight Calves (one leg at a time) (2 x amrap), Bicycle Abs (2 x amrap).

Day 3: Heavy Bag, Laterals: Front (alternate arms), Wrist Roller (underhand).

Day 4: Jump Rope, Leg Curls (legs together), Twisting Leg Raises (2 x amrap).

Week B:

Day 1: Heavy Bag, MG SCB Preacher Curls, RC: Lying on Side.

Day 2: Step-ups, Rocking Bodyweight Calves (legs together) (2 x amrap), Crunch-Side-Bend Combo.

Day 3: Heavy Bag, Laterals: Bent-Over (arms together), Wrist Roller (overhand).

Day 4: Jump Rope, Leg Raises (2 x amrap), Lying Adductor.

 

Off-Season Routine #2:

Week A:

Day 1: Heavy Bag, DB Curls (arms together) or Hammer Curls, RC: Lying, up.

Day 2: Step-ups, Bodyweight Calves (legs together) (2 x amrap), Twisting Sit-ups (2 x amrap).

Day 3: Heavy Bag, Laterals: Front (one arm at a time), Plate Holds.

Day 4: Jump Rope, Hyperextension (2 x amrap), Twisting Hanging Leg Raises (2 x amrap).

Week B:

Day 1: Heavy Bag, MG CB Preacher Curls, RC: Lying, down.

Day 2: Step-ups, Rocking Bodyweight Calves (one leg at a time) (2 x amrap), Decline Crunch-Side-Bend Combo.

Day 3: Heavy Bag, Laterals: Bent-Over (one arm at a time), Plate Holds.

Day 4: Jump Rope, Hanging Leg Raises (2 x amrap), Lying Abductor.

 

In-Season Routines:

Basic Design of Workouts:

Day 1: Speed Rows, Curls, Rotator Cuff, Hand Gripper.

Day 2: Speed Squats, Calves, Upper Abs.

Day 3: Speed Benches, Reverse Curls, Rotator Cuff.

Day 4: Speed Deadlifts, Leg Curls, Adductors/ Abductors or Lower Abs.

 

Day 1 (on BA day):

Routine #1:

Week A: Speed WG Cambered Bar Rows, MG SCB Curls, RC: Shoulder Horn (arms together), Hand Gripper (holds + reps).

Week B: Speed MG BB Rows, CG CB Curls, RC: Lying, in and out, Hand Gripper (holds).

Routine #2:

Week A: Speed MG Cambered Bar Rows, MG CB Curls, RC: Shoulder Horn (alternate arms), Hand Gripper (holds + reps).

Week B: Speed CG BB Rows, CG SCB Curls, RC: Lying, up and down, Hand Gripper (reps)

 

Day 2 (on Squats day):

Routine #1:

Week A: Jump Squats, Standing Rocking BB Calves, Abs: Crunches.

Week B: Speed Extra Low RB Squats, Standing DB Calves, Abs: Decline Sit-ups.

Routine #2:

Week A: Jump Squats, Standing BB Calves, Abs: Sit-ups.

Week B: Speed Two Chain Squats, Standing Rocking DB Calves, Abs: Decline Crunches.

 

Day 3: (on Benches day):

Routine #1:

Week A: Speed Benches, Laterals: Front (arms together), MG CB Reverse Curls.

Week B: Speed RB (#2, monster-minis) Benches, Laterals: Side (arms together), CG SCB Reverse Curls.

Routine #2:

Week A: Speed Benches, Laterals: Front (arms together), MG SCB Reverse Curls.

Week B: Speed One Chain Benches, Laterals: Side (one arm at a time), BB Reverse Curls.

 

Day 4 (on Deadlifts day):

Routine #1:

Week A: Jump Deadlifts, Lying Leg Curls (alternate legs), Twisting Dip Bar Leg Raises (legs together).

Week B: Speed Sumo 2-1/4” Deficit Deadlifts, Adductors/ Abductors (alternate legs), Standing Leg Curls (one leg at a time).

Routine #2:

Week A: Jump Deadlifts, Lying Leg Curls (one leg at a time), Twisting Dip Bar Leg Raises (alternate legs).

Week B: Speed Sumo One Chain 3” Deficit Deadlifts, Adductors/ Abductors (one leg at a time), Standing Leg Curls (alternate legs).

 

Additional Possible Exercises:

Speed Pushups, Speed Squats, Speed Sumo Deadlifts, various other powerlift variations done in a speed fashion, Crunch-Reverse Crunch Combo, CG CB Reverse Curls.

 

For updates to this workouts summary, see Updated Summaries.

 


Two by Two by Two Powerlifting Training Strategy: Summary. Copyright © 2018 by Gary F. Zeolla.

The above article was posted on this site January 19, 2018.
It was last updated March 17, 2018.

Powerlifting and Strength Training
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