Fitness for One and All Home Page

Books and eBooks by the Director


Spring 2018 Workouts and Sets x Reps Summaries

By Gary F. Zeolla

 

      These summaries detail the final nine weeks of my Spring 2018 Powerlifting Training Plan leading up to my next contest, which, God-willing, will be the RPS Lexen Xtreme Summer Slam, June 10, 2018, in Columbus, Ohio.

 

Workouts Summary

 

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

 

Powerlifting (Afternoon) Workouts

 

Basic Design of Workouts:

Bench Assistance: Declines Benches, Seated 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.

 

Trinity for Rotation I

 

Bench Assistance (BA):

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

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

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

 

Squats:

Week A: Extra Low RB (#4, average bands) Squats, Close Stance Squats (no Manta Ray).

Week B: Extra Low Squats, Partial Squats.

Week C: Squats with Wraps (2.5 meters), plus raw backoff set.

 

Benches:

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

Week B: Dead Stop Cambered Bar Benches, Rack Benches (with mats, 6” from chest), MG SCB Rows.

Week C: Benches, CG Benches, WG SCB Rows.

 

Deadlifts:

Week A: Sumo 2” Deficit Deadlifts, Sumo 4” Block Pulls.

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

Week C: Sumo Deadlifts, Conv Snatch Grip Deadlifts.

 

 

Peaking Plan for Final Six Weeks

Actual powerlifts every other week, but continue Trinity Rotation

 

Squats:

Week 1/A: Extra Low RB (#4, average bands) Squats, Close Stance Squats (no Manta Ray).

Week 2/C Squats with Wraps (2.5 meters), One-Count Pause Squats.

Week 3/B: Two Chain Squats, Extra Low Manta Ray (high bar, close stance) Squats.

Week 4/C Squats with Sleeves, One-Count Pause Squats.

Week 5/B: Squats with Sleeves, Close Stance Squats (no Manta Ray).

Week 6/C (Peaking Workout): Squats with Sleeves.

 

Bench Assistance (BA):

Week 1/A: 3-Count Pause MG Incline Benches , Dips (on bars) , MG BB Rows .

Week 2/B: MG Decline Benches , CG Seated Presses, WG BB Rows .

Week 3/:. Skip

Week 4/C: WG Decline Benches , MG Seated Presses, CG BB Rows.

Week 5/A: 3-Count Pause MG Incline Benches , Dips (on bars), MG BB Rows .

Week 6/B: Skip or MG Decline Benches, CG Seated Presses, WG BB Rows .

 

Deadlifts:

Week 1/A: Sumo 2” Deficit Deadlifts, Conv 3” Deficit Two Chain Deadlifts.

Week 2/C: Sumo Deadlifts, Conv Snatch Grip Deadlifts.

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

Week 4/C Sumo Deadlifts, Conv Snatch Grip Deadlifts or Sumo 2” Deficit SLDLs.

Week 5/A: Sumo 2” Deficit Deadlifts, Conv Deadlifts.

Week 6/C (Peaking Workout): Sumo Deadlifts.

 

Benches:

Week 1/A: 3-Count Pause Benches, 2-Count Pause RB (#2, monster-minis) Benches, CG SCB Rows.

Week 2/C: Benches, CG Benches, WG SCB Rows.

Week 3/B: Dead Stop Cambered Bar Benches, Rack Benches (with mats, 6” from chest), MG SCB Rows.

Week 4/C Benches, CG Benches, MG SCB Rows.

Week 5/A 3-Count Pause Benches, 2-Count Pause RB (#2, monster-minis) Benches, CG SCB Rows.

Week 6/C (Peaking Workout): Benches, MG SCB Rows.

 

 

Cardio/Speed & Isolation Exercises (Morning) Workouts

 

Basic Design of Workouts:

Day 1: Heavy Bag, Curls, Grip Work.

Day 2: Speed Squats, Calves, Upper Abs.

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

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

 

Trinity for Rotation I

 

 

Day 1 (on BA day):

Week A: Heavy Bag, MG Preacher CB Curls, Hand Gripper (holds).

Week B: Heavy Bag, MG CB Curls, Hand Gripper (reps).

Week C: Heavy Bag, CG CB Curls, Wrist Roller (overhand).

 

Day 2 (on Squats day):

Week A: Speed Extra Low RB Squats, Standing Bodyweight Calves (one leg at a time; 2 x amrap), Abs: Decline Crunches.

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

Week C: Speed Squats, Standing Rocking DB Calves, Twisting Sit-ups (2 x amrap).

 

Day 3 (on Benches day):

Week A: Speed RB (#2 Monster-minis) Benches, CG SCB Reverse Curls, RC: Lying, in and out.

Week B: Speed Dead Stop Cambered Bar Benches, MG SCB Reverse Curls, RC: Sitting, front.

Week C: Speed Benches, MG SCB Reverse Preacher Curls, RC: Shoulder Horn (arms together).

 

Day 4 (on Deadlifts day):

Week A: Jump Deadlifts, Hyperextensions, Adductors/ Abductors (alternate legs).

Week B: Speed Sumo 3” Deficit RB (#4, average bands) Deadlifts, Lying Leg Curls (alternate legs), Twisting Leg Raises (2 x amrap).

Week C: Speed Sumo 2 Deficit Deadlifts, Standing Leg Curls (one leg at a time), Twisting Dip Bar Leg Raises (alternate legs).

 

 

Peaking Plan for Final Six Weeks

 

 

Day 2 (on Squats day):

Week 1/A: Speed Extra Low RB Squats, Standing Bodyweight Calves (one leg at a time; 2 x amrap), Abs: Decline Sit-ups.

Week 2/C: Speed Squats, Standing Rocking DB Calves, Twisting Sit-ups (2 x amrap).

Week 3/B: Speed Two Chain Squats, Standing DB Calves, Abs: Sit-ups.

Week 4/C: Speed Squats, Standing Rocking DB Calves, Twisting Sit-ups (2 x amrap).

Week 5/B: Speed Two Chain Squats, Standing DB Calves, Abs: Sit-ups.

Week 6/C: Speed Squats, Standing Rocking DB Calves, Twisting Sit-ups (2 x amrap).

 

Day 1 (on BA day):

Week 1/A: Heavy Bag, MG Preacher CB Curls, Hand Gripper (holds).

Week 2/B: Heavy Bag, MG CB Curls, Hand Gripper (reps).

Week 3/  : Skip.

Week 4/C: Heavy Bag, CG CB Curls, Wrist Roller (overhand).

Week 5/A: Heavy Bag, MG Preacher CB Curls, Hand Gripper (holds).

Week 6/B: Skip or Heavy Bag, MG CB Curls, Hand Gripper (reps).

 

Day 4 (on Deadlifts day):

Week 1/A: Jump Deadlifts, Hyperextensions, Adductors/ Abductors (alternate legs).

Week 2/C: Speed Sumo 2 Deficit Deadlifts, Standing Leg Curls (one leg at a time), Twisting Dip Bar Leg Raises (alternate legs).

Week 3/B: Speed Sumo 3” Deficit RB (#4, average bands) Deadlifts, Lying Leg Curls (alternate legs), Twisting Leg Raises (2 x amrap).

Week4/ C: Speed Sumo 2 Deficit Deadlifts, Hyperextensions, Twisting Dip Bar Leg Raises (alternate legs).

Week 5/A: Jump Deadlifts, Lying Leg Curls (alternate legs), Adductors/ Abductors (alternate legs).

Week 6/C: Speed Sumo 2 Deficit Deadlifts, Hyperextensions.

 

Day 3 (on Benches day):

Week 1/A: Speed RB (#2 Monster-minis) Benches, CG SCB Reverse Curls, RC: Lying, in and out.

Week 2/C: Speed Benches, MG SCB Reverse Preacher Curls, RC: Shoulder Horn (arms together).

Week 3/B: Speed Dead Stop Cambered Bar Benches, MG SCB Reverse Curls, RC: Sitting, front.

Week 4/C: Speed Benches, MG SCB Reverse Preacher Curls, RC: Shoulder Horn (arms together).

Week 5/A: Speed RB (#2 Monster-minis) Benches, CG SCB Reverse Curls, RC: Lying, in and out.

Week 6/C: Speed Benches, MG SCB Reverse Preacher Curls, RC: Shoulder Horn (arms together).

 

Sets x Reps Summary

 

      My planned sets x reps for my powerlifting workouts are as follows. Warmups are in brackets. Parentheses indicate an optional set or the number of sets if the optional set is done.

 

Afternoon Workouts

 

Powerlifts and Look-alike Lifts done first:

Rotation I:

[5 x 15, 11, 9, 7, add belt: 5] add rest of gear: 4 x 7, 5, 3, 1 OR

[6 x 15, 11, 9, 7, add belt: 5, add rest of gear: 3] 4 x 6, 5, 4, 3 OR

[6 x 15, 11, 9, 7, add belt: 5, add rest of gear: 3] 3 x 5, 3, 1

 

Final Six Weeks:

[5(6) x 15, (11), 9, 7, add belt: 5, add rest of gear: 3] 3 x 6, 4, 2

[5(6) x 15, (11),9, 7, add belt: 5, add rest of gear: 3] 3 x 5, 3, 1

 

Look-alike Lifts done second:

Rotation I:

[3 x 9, 7, add belt: 5] add rest of gear: 3 x 7, 5, 3 OR

[4 x 11, 9, 7, add belt: 5, add rest of gear: 3] 4 x 6, 5, 4, 3 OR

[4 x 9, 7, add belt: 5, add rest of gear: 3] 3 x 5, 3, 1

 

Final Six Weeks:

[3(4) x (9) 7, add belt: 5, add rest of gear: 3] 3 x 6, 4, 2

[3(4) x (9) 7, add belt: 5, add rest of gear: 3] 3 x 5, 3, 1

 

Presses and Rows:

Rotation I:

[3 x 9, 7, 5] 3 x 7, 5, 3 OR

[3 x 9, 7, 5] 3 x 6, 5, 4 OR

[4 x 9, 7, 5, 3] 3 x 6, 4, 2

 

Final Six Weeks:

[3(4) x (9), 7, 5, 3] 3 x 6, 4, 2

 

 

Morning Workouts

 

      My planned sets x reps for my morning workouts are as follows.

 

Speed Work:

[4 x Regular: 15, 11, Speed: 9, 7] 4 x 8-9, 6-7, 4-5, 2-3

 

Most Isolation Exercises:

[1 x 9] 3 x 11-12, 9-10, 7-8

 

Rotator Cuff Work:

[1 x 11] 2 x 15-16, 13-14

 

Isolation Exercises using Ankle Weights:

[1 x 11] 2 x 15-20, 10-15

 

Some Isolation Exercises:

2 x AMRAP

 

Peaking Workouts

 

      My final hard workout for each powerlift will be my peaking workouts. For them, I will do just the actual powerlift, and maybe rows on Bench day. My sets x reps will be as follows:

[7 x 15, 11, 9, 7, add belt: 5, add rest of gear: 3, 1] 4 x 4, 3, 2, 1

      Normally, I increase by 5% set to set, so as to force a two-rep drop. But since I am only dropping one rep per set for these workouts, I will increase by 2.5% set to set. If all goes according to plan, I will base my attempts at the contest on my sets in these workouts. I will open with the weight I used for the four-rep set. My second attempt will then be the double’s weight, or a 5% increase. I will then increase 5% from there for my third attempt, which will have me attempting 2.5% more at the contest than I did in training.

 

 

Conclusion

 

      Here’s praying this plan works well as I prepare for my next contest. For my workouts using this training strategy, see Spring 2018 Trinity Powerlifting Training Plan: Rotations I/ Weeks 1-6.

 


Spring 2018 Workouts and Sets x Reps Summaries. Copyright 2018 by Gary F. Zeolla.

The above article was posted on this site April 28, 2018.
It was last updated May 18, 2018.

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

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page

Books and eBooks by the Director