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Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan

by Gary F. Zeolla


These workout logs are continued from: 2018 Tetra/ Trinity Powerlifting Training Plan; Rotations I-IV of IV.


Stats:
Age: 57
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, Lexen Xtreme’s RPS “Dog Days” on August 18, 2018 in Grover City, Ohio.

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).

See also: CSIE Workouts for Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan.


Preview

Starting with my July 9th Deadlift workout, I have five weeks of training left to prepare for my contest on August 18, 2018. I have devised a somewhat new Training Plan for these five weeks to peak for the contest. Since I am feeling burned out on the actual powerlifts, I will wait until Week 4 to do them again. I will then do them again in Week 5 for my Peaking Workouts.

These five Training Weeks will begin with Deadlifts and end with Benches. That will put my final workouts for each powerlift into my preferred placements pre-contest.

Until then, I will mostly use a Tetra Plan of doing different look-alike lifts and other assistance work for each of the first four weeks of this five-week time-period, then no look-alikes in the Peaking Workouts. That means each lift will only be done once more in this Peaking Plan. But for some lifts, I will use a Trinity Plan of doing them every third week, so some will be done twice. That is the reason for the “Tetra/ Trinity” in the title of this Peaking Plan.

With just five weeks left to go, I will aim for the lower reps in my rep ranges, which for the powerlifts and look-alike lifts will be 3 x 5, 3, 1.

Here’s praying this plan works well as I prepare for my first contest in almost a year, since last September.


Week 1

Bodyweight: 121.6 pounds.

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Deadlifts

Monday – 7/9/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/13, 45/11, 135/9, 195/7, add belt: 250/5, add knee sleeves and wrist bands: 300/3] (6, 4) 335/6, 352/4

Sumo Chain 3” Deficit Deadlifts: [135/9, add chains: 225/7, add belt: 265/5, add knee sleeves and wrist bands: 305/3] (6, 4) 340/5, 357/3

Stretching: ~5 minutes

Workout time: 1:44

My new plan went well and as planned in this workout.

Video

Music: Pandora –Christian White Metal 2

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Bench Assistance

Wednesday – 7/11/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Benches: [45/15, 65/11, 85/9, 105/7, 125/5, add gear: 140/3] (6, 4, 2) 155/5^, 162/3^

Medium Grip Seated Presses: [45/9, 55/7, 65/5, add gear: 75/3] (7, 5, 3) 85/6!, 90/4!^

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, 90/3] (7, 5, 3) 100/6, 105/4

Stretching: ~5 minutes

Workout time: 1:24

A good workout.

Video

I forgot to pause the video for a minute after the first set of Presses. Sorry about that.

Music: Pandora – Christian Modern Hard Rock 2

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Squats

Thursday – 7/12/18

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

Shoes: Dexter boots/

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/13, 65/10, 135/9, 170/7, add belt: 205/5, add sleeves: 240/3] (6, 4) 265/5*, 270*/4

Extra Low Two Chain Squat: [--/15, Chains: 135/9, 175/7, add belt: 215/5, add sleeves: 245/3] (5, 3) 265/5, 280/3

Stretching: ~5 minutes

Workout time: 1:46

I tried revising my sets x reps so as to reduce my workload by only doing two sets, but I did not like it, as it did not give me the flexibility and range of reps of three sets. I thus will stick with three sets. But I will continue doing one isolation exercise rather than two in the mornings.

That said; this workout did not go well for the same reason my Squat workouts have not gone well for the past several weeks—I did not sleep well the night before. That is frustrating and why I was thinking of reducing my workload. But if I am to enter the contest in August, I will need to keep up with my training as planned and just hope and pray my sleep situation improves.

Here, I wanted another rep on my first set of Squats. Since I didn’t get it, I reduced the planned weight for the second set. With doing so, I squatted less here than I did six weeks ago, the first time I used sleeves after switching from wraps. Again, very frustrating. But that is why I will wait three weeks before doing actual Squats again. Hopefully by then, my strength will be built back up by doing look-alike lifts, and I will be sleeping better.

Video

Music: Pandora – Christian White Metal 2

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Extra day off

Sunday – 7/15/18

I was really dragging after my Squat workout on Thursday (7/12/18) and barely slept that might. I figured that was a sign I was overtrained and needed a break, so I took my planned extra day off a week early. This means I will probably need to take another extra day off that I hadn’t planned on before my upcoming contest. But I have a plan on how to do that without messing up my peaking plan for the contest.

But the extra day off was worth it, as I got a good night sleep every night over the weekend. I was busy on Friday, but I mostly rested on Saturday and Sunday. It worked out well that the Pirates were playing a doubleheader on Saturday afternoon and another game on Sunday, I watched all three games, and the Bucs won all three!

They swept the doubleheader on the strength of great pitching and seven (count them) seven solo home runs. Then on Sunday they got a dramatic walk-off victory in the bottom of the tenth inning in the pouring rain. That completed a rare five-game sweep of the formerly first place Brewers.

I really picked the fight time to take a break and spend the weekend watching baseball. And with the rest, I felt much better for my workout on Monday, and it went very well (see below).

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Benches

Monday – 7/16/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

3 Count Pause Benches: [regular: 45/15, 65/11, 80/9, pause: 95/7, 110/5, add gear: 125/3] (5, 3, 1) 140/5, 147/3, 155/1

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

CG Super Curl Bar Rows: [50/9, 70/7 x 2*, 85/5, 100/3] (6, 4, 2) 110/6^, 115/4^, 120/3!

Stretching: ~5 minutes

Workout time: 1:41

This workout went very well and as planned. It put me on track for my goal for Benches for my upcoming contest. But I still have four Bench workouts left to go, so here’s praying I have no other major setbacks.

Video

Music: Pandora – Christian Modern Hard Rock 1


Week 2

Bodyweight: 123.2 pounds.

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Deadlifts

Wednesday – 7/18/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Deadlifts: [--/15, 45/10, 135/9, 190/7, add belt: 245/5, add sleeves: 300/3] (5, 3, 1) 335/5, 350/3, 365/1

Sumo 2-1/4” Block Pulls: [135/9, 185/7, add belt: 235/5, add sleeves: 285/3] (6, 4, 2) 315/6, 330/4, 345/2

Stretching: ~5 minutes

Workout time: 1:40

This was an excellent workout. It was the first time I did Conv Deadlifts first in workout, and they felt very good. The final single was with strength to spare. The Block Pulls were tough, but I think they will be effective.

Video

Music: Pandora – Christian Metalcore

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Bench Assistance

Thursday – 7/19/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Close Grip Decline Benches: [45/15, 65/11, 85/9, 100/7, 115/5, add gear: 130/3] (5, 3, 1) 147/5, 155/3, 162/1

Wide Grip Seated Presses: [45/9, 55/7, 65/5, add gear: 75/3] (6, 4, 2) 85/6, 90/5, 95/miss

Medium Grip Barbell Rows: [45/9, 60/7, 75/5, 90/3] (6, 4, 2) 100/6, 105/4, 110/2

This was an excellent workout, except for the final set of Presses. I just cannot seem to get the bar moving on Wide Grip Presses when I get to the heavier sets. Consequently, in my next routine, I will have to substitute DB Presses for WG Presses. I was trying to avoid using DBs due to the time-consuming nature of using them; but using DBs is the only way to fill all of the slots for Presses in my planned next Training Plan.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Squats

Sunday – 7/22/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

1-Count Pause Squats: [--/15, 65/10, 135/9, 1-Count: 165/7, add belt: 195/5, add sleeves: 225/3] (5, 3, 1) 250/5!, 262/3!, 275/1!

Extra Low Manta Ray (high bar, close stance) Squats: [--/11, 115/9, 150/7, add belt: 180/5, add sleeves: 210/3] (5, 3, 1) 235/5, 247/3, 260/1

Stretching: ~5 minutes

Workout time: 1:52

I finally got a good night’s sleep before a Squat workout, though I still felt a bit off for this workout. But no matter, as the workout went very well, except for taking a bit too long.

Video

Music: Pandora – Secular Classic Heavy Metal

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Benches

Monday – 7/23/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar, Heavy Duty Power Bar

Dead Stop Cambered Bar Benches: [regular: 35/13, 55/9, dead stop: 75/7, 95/5, add gear: 115/3] (5, 3, 1) 130/5, 137/3, 145/1

Rack Benches: [95/9, 115/7, 135/5, add gear: 150/3] (5, 3, 1) 165/5, 172/3, 180/1

Wide Grip Super Curl Bar Rows: [50/9, 65/7, 85/5, add wrist wraps: 100/3] (6, 4, 2) 110/6!, 115/4!, 120/2!

Stretching: ~5 minutes

Workout time: 1:36

A very good workout.

Video

I only recorded the top set of Cambered Bar Benches, so I recorded all three sets of Rack Benches to make up for it.

Music: Pandora – Christian White Metal 2


Week 3

Bodyweight: 123.4 pounds.

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Deadlifts

Wednesday – 7/25/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 2-1/4” Deficit Deadlifts: [bwt./13, 45/11, 135/9, 185/7, add belt: 235/5, add wrist bands and knee sleeves: 285/3] (5, 3, 1) 315/5!, 330/3!, 345/1!

Conv Snatch Grip Deadlifts: [135/9, 185/7, add belt: 230/5, add wrist bands and knee sleeves: 270/3] (5, 3, 1) 300/5, 315/3, 330/1

Stretching: ~5 minutes

Workout time: 1:38

An excellent workout.

Video

Music:  Pandora – Christian White Metal 2

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Bench Assistance

Thursday – 7/26/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

MG Decline Bench: [45/15, 65/11, 85/9, 105/7, 125/5, add gear: 140/3] (5, 3, 1) 155/5, 162/3, 170/1

CG Seated Presses: [45/9, 57/7, 67/5, add gear: 77/3]: (6, 4, 2) 87/6!, 92/4!, 97/2!

CG BB Rows: [45/9, 60/7, 75/5, 87/3] (6, 4, 2) 97/6!, 102/4!, 107/2!

Stretching: ~5 minutes

Workout time: 1:30

This was another excellent workout.

Video

Music: Pandora –Christian Modern Hard Rock 1

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Squats

Sunday – 7/29/18

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

Shoes: Dexter boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/15, 65/10, 125/9, 160/7, add belt: 195/5, add knee sleeves and wrist wraps: 230/3] (5, 3, 1) 255/5!, 267/3!, 280/1!

Partial Squats: [135/9, 185/7, add belt: 225/5, add knee sleeves and wrist wraps: 260/3] (5, 3, 1) 290/5, 305/3, 320/1

Stretching: ~5 minutes

Workout time: 1:25

Another excellent workout, with even getting done in a quick pace. That despite it being a rough weekend with very little sleep. But thank God I was able to take a nap before this workout, so I felt good for it. the PRs on the Extra low Squats have me on track for my goals on Squats for my upcoming contest. Although, it is hard to extrapolate from Extra low Squats to regular depth Squats, so I won’t know for sure until I do regular Squats the next two weeks, my final training weeks before the contest.

Video

Music: Pandora – Christian Rap

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Benches

Monday – 7/30/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

3-Count Pause One Chain Benches: [45/13, 65/11, add chains: 85/9, pause: 100/7, 115/5, add gear: 130/3] (5, 3, 1) 147/5, 155/3, 162/1

WG Benches: [65/9, 85/7, 105/5, add gear: 120/3] (5, 3, 1) 135/5, 142/3, 155/1

MG SCB Rows: [45/9, 65/7, 80/5, 95/3] (6, 4, 2) 105/6, 110/4, 115/2

Stretching: ~5 minutes

Workout time: 1:38

I finally got a good night’s sleep and felt good for this workout, and it went very well. The first two sets of both Bench exercises were very tough, but the singles were with strength to spare. That is a good sign, but I will see what happens starting with my next workout, as I focus on the actual powerlifts for the last two weeks of training pre-contest.

Video

Music: Pandora – Christian Metalcore


Week 4

 Bodyweight: 123.2 pounds.

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Deadlifts

Wednesday – 8/1/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/13, 45/11, 135/9, 195/7, add belt: 255/5, add knee sleeves and wrist bands: 315/3] (5, 3, 1) 350/5, 367/3^, 385/1

Hyperextensions: [--/9] (12, 10, 8) 5.0/12, 6.25/10, 7.5/8

Hand Gripper; Holds (turns/secs) [3.0/5] (12, 10, 8) 5.5/12!, 6.0/10!, 6.5/8!

Stretching: ~5 minutes

Workout time: 1:07

Deadlifts felt and went great! I am on line for my goals for the contest. But I will see what happens next week for my Peaking Workout before I decide on my attempts for my upcoming contest.

I thought it best rather than doing a look-alike lift after Deadlifts to do just a couple of minor exercises I hadn’t done for a while in my morning workouts. That made for a short workout, but I was still very sore afterwards from the heavy single on DLs.

Videos:

Sumo Deadlifts

I recorded all three sets of Sumo Deadlifts, since I wasn’t doing a second major exercise.

Hyperextensions

I recorded these separately so as to be able to place the video in the *Weightlifting Exercises Videos section of this website.

Music: Pandora – Christian White Metal 1

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Bench Assistance

Thursday – 8/2/18

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

Wide Grip Decline Benches: [45/15, 65/11, 85/9, 105/7, 125/5, add gear: 145/5*] (5, 3, 1) 160/4*!, 165/3!, 172/1!

Medium Grip Seated Presses: [45/9, 55/7, 65/5, add gear: 77/3] (6, 4, 2) 87/6!, 92/4!, 97/2!

Wide Grip Barbell Rows: [45/9, 60/7, 75/5, 90/3] (6, 4, 2) 100/6, 105/4, 110/2

Stretching: ~5 minutes

Workout time: 1:37

This was an excellent workout, despite a couple of mental miscues on the warmups and missing a rep on my first set. But the latter was because I went a bit too heavy, as evidenced by me still hitting a 50s PR on that set and then on the rest of my sets of Declines and all of my sets of Presses.

Video

Music: Pandora – Christian Modern Hard Rock 2

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Squats

Sunday – 8/5/18

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

Shoes: Dexter boots/

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/15, 65/11, 135/9, 175/7, add belt: 210/5, add sleeves: 245/3] (5, 3, 1) 270/5^, 282/3^, 295/1

One-Count Pause Close Stance Squats: [regular: 125/9, pause: 155/7, add belt: 180/5, add sleeves: 205/3] (5, 3, 1) 225/5, 237/3, 250/2

Stretching: ~5 minutes

Workout time: 2:00

Squats with Sleeves went well. I debated on whether I should increase by 12.5 pounds set to set as I have been, or bump that up to 15 pounds. But the first set was really tough, so I stuck with 12.5 pounds. That enabled me to tie 50s PRs on my first two sets. But if I had noticed that my 50s PRs for the third set was 297, I would have gone with that and probably got it.

The workout time is meaningless, as I was debating once again about using wraps instead of sleeves. I did Squats with Sleeves as planned, but then I wrapped using my Crain 2.5-meter wraps for what would have been a warmup set with 245. I walked out the weight, but I just could not bring myself to squat down. The same happened the last time I tried to use wraps.

I then switched to a pair of Titan THP 2.5 meter wraps that I dug out earlier in the day, which I had used back in the ‘00s. I figured I might as well give them a try before giving up on wraps altogether. But the same thing happened as with the Crain wraps. I just could not bring myself to squat down. I am not sure if it is a mental block or what, as I have squatted with wraps plenty throughout my life. But I guess I just know it is too difficult at this stage of my life, so I will stick with sleeves.

But all of that experimenting got me behind, especially since I needed to take my high-top squat boots off and on to get the knees sleeves off to use the wraps then back on again for the Close Stance Squats. But I am glad I did all of that, as it enabled me to get out of my mind using wraps for my upcoming contest. And despite all of that, the Close Stance Squats went well.

The reason I was thinking of using wraps for my upcoming contest is it is frustrating knowing I will not be able to better what I did last time and that I will never be able to hit other goals I had for Squats. But it is what it is, so I will just have to be satisfied with whatever I do with sleeves.

Video

Music: Pandora – Christian White Metal 1

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Benches

Monday – 8/6/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Benches: [45/15, 65/11, 85/9, 105/7, 120/5, add gear: 135/3] (5, 3, 1) 150/5^, 157/2*, 165/1^

3 Count Pause Close Grip Benches: [65/9, 85/7, 105/5, add gear: 120/3] (5, 3, 1) 135/5, 140/3, 147/1

CG Super Curl Bar Rows: skipped

Stretching: ~5 minutes

Workout time: 1:17

The first set of Benches was really tough but tied a 50s PR. That is why I only got a double rather than my planned triple on the second set, which kept me from tying a 50s PR on that set. But the final single felt really good and tied another 50s PR.

The first set of CG Benches was also really tough, so I lowered my planned weights for the next two sets. With that adjustment’, they went well.

My upper back has been feeling a bit beat up since Deadlift workout last week, so I thought it best to skip rows here, so that it will be rested for Deadlifts on Wednesday.

Overall, this was an excellent workout week and set me up nicely for my Peaking Workouts starting on Wednesday.

This was an excellent workout week and set me up nicely for my Peaking Workouts starting on Wednesday. All of the ^ markings indicate tied 50s PRs, and the sets that were not were very close. As such, my lifts are back up to where they were before my recent struggles. I thank the LORD for that and I am glad I delayed my contest from June 10 to August 18, as that gave me time to get my lifts back up. But I still have my Peaking Workouts to go before I start setting my attempts for the contest.

Video

Music: Pandora –Christian Modern Hard Rock 1


Week 5

Bodyweight: 124.4 pounds.

This weight was taken Wednesday morning (8/8/18). I need to weigh 114.5 pounds (52 kilograms) at 10:00 am on Friday (8/17) to make weight for my powerlifting contest on Saturday (8/18). That means, I need to lose 9.9 pounds in the next 9 days, which is 8% of my bodyweight. This will be the most weight I have had to lose for a powerlifting contest, since way back in 1981, when I lost 16 pounds in two weeks, going from 130 to 114 pounds. It was after that contest back then that I moved up to the 123-pound weight class, and that might be the case again, as this might be the last time I compete at 114s.

But that will be a decision for after this contest. For now, I need to focus on my Peaking Workouts over the next few days. I will not be able to start cutting weight in earnest until after my final workout, which will be on Sunday or Monday. But I will start to be careful and try to cut back my food intake somewhat until then. Once I start cutting in earnest, I will follow the plan that I have used with good success previously and which I outline in my powerlifting book and on my website: Starting and Progressing in Powerlifting, My Diet/ Eating Plan (under “Cutting Weight”).

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Deadlifts (Peaking Workout)

Wednesday – 8/8/18

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo Deadlifts: [--/15, 45/10, 135/9, 180/7, add belt: 235/5, add sleeves: 280/3, 325/1] (4, 3, 2, 1) 360/4^, 370/3!, 380/2!, 390/1^

Stretching: ~5 minutes

Workout time: 1:18

I slept very well the night before this workout and felt great for it. As a result, it went great, just as planned. And that sets me up just where I wanted to be for my upcoming contest in order to hit my goal for deadlifts at the contest. And I should mention, it is for deadlifts that I have the most important goals for this contest.  As such, I thank the LORD for all of that.

However, I made a big mistake that is seen in the preceding discussion about my bodyweight. I said I would “cut back my food intake somewhat.” I started doing that on this day, but I failed to account for the rigors of this very hard workout. And that left me hungry when I went to bed, so I barely slept. I even ate a few almonds in the middle of the night. That helped some, but not much.

I’ve always said it makes no sense to start cutting weight until heavy training is done, as doing so will hinder performance and recovery. But I let my concern for my bodyweight override that logic. As a result, I felt terrible the next day and thought it best just to skip my final Bench Assistance workout on Thursday, as it matters little anyway. With doing so, I might move my final two workouts (my Peaking Workouts for Squats and Benches) up a day each (to Saturday and Sunday, respectively), so as to give me more time for cutting weight after I am done with hard training. Until then, I will eat as normally.

Video

That is blood on my left sock. I set the bar down too hard on my final warmup set, and it bounced and hit my shins, reopening a couple of wounds from my last Deadlift workout. I didn’t notice they were bleeding until I was getting set for my first work set, so I had to take the time to bandage them before starting the set. I will have to be careful about that at the contest. In fact, I need to remember to bandage them before my warmups so as not to have blood on my socks when I step on the platform.

Music: Pandora – Christian White Metal 2

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Bench Assistance

Thursday – 8/9/18

Skipped.

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Benches (Peaking Workout)

Saturday – 8/11/18

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Super Curl Bar.

Benches [45/13, 65/9, 85/7, 105/5, 120/3, add gear: 135/1] (4, 3, 2, 1) 150/4, 155/3, 160/2, 165/1

Close Grip Super Curl Bar Rows: [45/9, 65/7, 85/5, 102/3] (6, 4, 2) 112/6!, 117/4!, 122/2!

Stretching: ~5 minutes

Workout time: 1:06

Thinking about it, with skipping my Bench Assistance workout on Thursday, it made most sense to do my Peaking Workout for Benches on Saturday, then my Peaking Workout for Squats on Sunday. I was then thinking of doing a light Bench workout on Wednesday. That way, I wouldn't go too long without a Bench workout, and it gave me another day to rest from my very hard final Deadlift workout before my final Squat workout.

That said; this workout went good, in that I worked very hard on all four bench sets. However, I basically repeated what I had done last week, and I felt terrible afterwards and barely slept. I think I might have been wrong that the problem with not sleeping after my deadlift Peaking Workout was due to not eating enough. I think it was due to having done actual Deadlifts and now actual Benches last week.

I think I have found that I need at least a week in-between doing the same exercise, or better, two or three weeks. I say that, as I felt just fine after my last week’s workouts, even though I worked just as hard on Benches and Deadlifts and followed them up with a look-alike lift. That means I was and am on the right track with my plans to use my Trinity or Tetra Training Plans. But that leaves me unsure what to do about my Squat workout today (Sunday) and if I should do even a light Bench workout on Wednesday. I will probably just hit my heavy bag instead and leave it at that.

Video

Music: Pandora – Christian White Metal 2

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Squats (Peaking Workout)

Sunday – 8/12/18

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

Shoes: Dexter boots.

Bar: Heavy Duty Power Bar.

Squats: [--/15, 65/10, 135/9, 165/7, add belt: 195/5, add sleeves: 225/3, 250/1] (4, 3, 2, 1) 275/4, 282/3^, 290/2^, 297/1^

Stretching: ~5 minutes

Workout time: 1:15

This workout went well as planned, as did my other two Peaking Workouts, with no missed reps! I thank the LORD for that, as it sets me up nicely for my upcoming contest. I am bit disappointed on Squats and Benches, as I will not be able to attempts as much as I had originally hoped. However, this is the first time I will be competing Squats with Sleeves this decade, so I really have nothing to compare it to. And Benches did not go well all year, until a month or so ago, so I am thankful they are as good as they are now as they could be a lot worse if not for the late surge.

That said; I am done with training for my contest and have all of my attempts planned out. I now need to focus on making weight. I was at 122.2 pounds this morning (Monday), so I have 7.7 pouches to lose in the next four days. That is about normal, so I am not too concerned about it.

Video
(all four Squats sets)

Video 2
(top two sets of Squats and Benches)

Music:

Pandora – Christian White Metal 2


For my contest report, see: RPS Dog Days Powerlifting Contest - 2018.

These workout logs are continued at: 2018-19 Tetra #1 Powerlifting Training Plan: Rotations I & II of VI.


Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan. Copyright 2018 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

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