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2020 Tetra-Trinity #2 Powerlifting Training Plan
Rotations V and VI of VI
These workout logs are continued from 2020 Tetra Powerlifting Training Plan; Rotations III and IV of VI.
Stats:
Age: 59.
Height: 5'1".
Bodyweight: See each week.
Next Contest: God-willing, a contest in mid-September.
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).
Rotation V
Week A
Bodyweight: 124.4 pounds.
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Benches – 1
Sunday – 7/26/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar, Hand Gripper.
Morning:
Reverse Band Cambered Bar Benches (#2, monster- mini-bands): [35/15, 55/9, Bands: 95/7, Pa: 115/5, SMC: 135/4, Gear:155/3] (5, 3, 1) 170/5!, 180/3!, 190/1!, (raw: 10) 142.5/10
Hand Gripper (hold 2 x 20 secs): turns/ secs: 7.0/20, 7.0/20
Workout Time: 0:53
A good but very tough workout. Everything was a little harder than I expected and would have liked.
Afternoon:
Close Grip Bench: [45/15, 65/9, 85/7, 100/5, SMC: 115/4, Gear: 130/3] (5, 3, 1) 142/4*, 147/2*, 152/1, (raw: 10) 115/10
Close Grip Barbell Rows: [45/9, 65/7, 85/5] (8, 6, 4) 100/8, 105/6, 110/4
DB Curls: [15s/9, 22.5s/7] Wr. Wr. (9, 7) 29s/9, 30s/7
Stretching: ~5 minutes
Workout Time: 1:32*
Total Workout Time: 2:25
I felt sore as I was warming up, so I feared it would be a poor workout. And it was. I think I need to make a few changes to my Bench workouts.
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Squats/ Deadlifts – 1
Monday – 7/27/20
Gear: Crain power belt; Genesis wrist wraps; APT heavy knee sleeves: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar, dumbbell bar.
Morning:
3-Count Pause Reverse Band Squats (#3, average bands): [--/15, 65/9, Add bands: 155/7, 3-C: 195/5, SMC:235/4, Gear: 275/3] (5, 3, 1) 305/5!, 320/3!, 335/1!, (raw: 10) 1-C: 235/10
Workout Time: 0”59
Afternoon:
Conv 3” (4 boards) Deficit Reverse Band Deadlifts (#3, average bands): [--/15, 45/9, Bands: 155/7, 210/5, SMC:265/4, Gear: 315/3] (5, 3, 1) 350/5^, 370/3!, 390/1!, (raw: 10) 275/10
Sit-ups: [--/9, 10/7] (10, 8, 6)
Stretching: ~5 minutes
Workout Time: 1:22
Total Workout Time: 2:21
Two excellent workouts. Unlike my pressing muscles, my squatting and deadlifting muscles feel just fine. I think I need to redesign my Bench workouts to be more like my Squat and Deadlift workouts.
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Benches – 2
Wednesday – 7/29/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Dumbbell Bars, Heavy Duty Power Bar, Super Curl Bar, Shoulder Horn.
Morning:
Dumbbell Benches (arms together): [15s/15, 25s/9, 35s/7, 42s/5, SMC:50s/4, Gear: 57s/3] (5, 3, 1) 65s/4*!, 65s/3^, 67.5s/1, (raw: 10) 50.5s/10
Shoulder Horn (Arms Together): [6.0/11] (14, 12) 8.5s/8*, 8.5s/9*
Workout Time: 0:56
DB Benches did not go well. Not sure why. I am having problems holding the weights for the RC exercises. Not sure what I will do there.
Afternoon:
3-Count Pause Decline Benches: [45/15, 65/9, 85/7, 3-C: 100/5, MC: 115/4, Add gear: 130/3] (5, 3, 1) 145/5, 152/3, 160/1, (raw: 10) 2-C: 120/10
Wide Grip SCB Rows: [Wrist Wraps: 45/9, 65/7, 85/5] (7, 5, 3) 102/7, 107/5, 112/3
MG SCB Rev Preacher Curls: [35/9, 45/7] (10, 8) 50/7*, 50/8*
Stretching: ~5 minutes
Workout Time: 1:33*
Total Workout Time: 2:29
I’m substituting the types of exercises I used to do on my Bench Assistance day in the afternoons (i.e., non-flat Bench assistance exercises) on both of my Bench days rather than a second flat Bench exercise. In that way, I will do bottom-end Bench work on this day in the mornings, then top-end Bench work in the mornings on my other Bench day, the same pattern I am using for Squats. Then I will do Declines on this day and Inclines on the other day. I’ll see how this pattern works over the next 5-6 weeks left in this training plan and then decide if I will stick with it for my next plan.
I don’t think doing just two sets is working for Curls and Reverse Curls. If I keep doing them, I will need to do three sets.
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Thursday – 7/30/20
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Hyperextension Bench.
Morning:
Olympic Squats (No Mantra Ray): [--/15, 65/9, 135/7, 165/5, SMC: 195/4, Gear: 225/3] (5, 3, 1) 250/5!, 262/3!, 275/1!, (raw: 10) 192.5/10
Workout Time: 0:55
Afternoon:
Sumo RB Deadlift (light, #3): [--/15, 45/9, Bands: 155/7, 215/5, SMC: 275/4, Gear: 335/3] (5, 3, 1) 370/5!, 390/3!, 410/1!, (raw: 10) 287.5/10
Lying Leg Curls (alternate legs): [2.5/9, 5.0/7] (10, 8, 6) 6.5/10!, 6.75/8!, 7.0/6!
Stretching: ~5 minutes
Workout Time: 1:30
Total Workout Time: 2:25
Week B
Bodyweight: 123.6 pounds.
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Benches/ Bench Assistance – 3
Sunday – 8/2/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Heavy Duty Power Bar, Dumbbells, Hand Grippers.
Morning:
One Chain Bench: [45/15, 65/9, Chains: 85/7, 105/5, SMC: 122/4, Gear: 137/3] (5, 3, 1) 155*/5, 160/3, 167/1, (raw: 10) 125/10
CG CB Curls: [Wrist Wraps: 35/9, 47.5/7] (11, 9, 7) 57.5/11!, 60/9!, 62.5/7!
Workout Time: 1:02
On the first work set, I didn’t want to bother with all of the change, so I used 2.5 pounds more than I planned, so that I could use a 35 on each side. I still got my planned five reps, but it was a really hard so, so I stayed with my originally planned reps of the rest of the sets.
I flipflopped my Curls from the afternoon for Grippers in the morning. That way, I could put more effort into the Curls, without my biceps being tired out from Rows. I’m also hoping that change will overcome my constantly sore Biceps. And with those changes, this workout went well.
Afternoon:
Medium Grip Incline Benches: [10s/15, 45/9, 65/7, Pa: 80/5, SMC:95/4, Gear: 105/5*] (5, 3, 1) 110/5, 115/3, 120/2, (raw: 10) 90/11*
Medium Grip Barbell Rows: [45/9, 65/7, 85/5, 100/3] (6, 4, 2) 110/6, 115/4, 120/2 (1 x 10) 95/10
Hand Gripper (reps): [6.5/9] (10, 8, 6) 9.5/10^, 10.0/8^, 10.5/6!
Stretching: ~5 minutes
Workout Time: 1:25
Total Workout Time: 2:27
A couple of more changes here. I substituted Inclines for the flat Bench exercise I was doing here. But I really had to guess on the weights, since I hadn’t done them in months. I thought I might need to make my last warmup set my first work set, so I did five reps. But then I got five reps on my next set, so I went from there. Ad then I did an extra rep on the last two sets.
Then I went back to using the three work sets followed by a backoff set for Rows, and that went well. I just have to be sure I don’t overtrain my upper back with doing four work sets of Rows on both Bench days and of course working the upper back on Deadlifts.
With figuring out the weights, I recorded the three main sets of Inclines. Then I forgot to stop the recoding right away after each set. Oh well.
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Squats/ Deadlifts – 3
Monday – 8/3/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Extra Low Two Chain Squats: [--/15, 65/9, Chains: 135/7, 185/5, SMC:230/4, Gear: 270/3] (5, 3, 1) 300/5!, 315/3!, 330/1!, (raw: 10) 230/10
Workout Time: 1:01
An excellent workout.
Afternoon:
Conv Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC: 245/4, Gear: 300/3] (5, 3, 1) 335/5, 352/3, 370/1, (raw: 10) 260/10
Adductors/ Abductors (alternate legs): [--/11, 3s/9] (20, 20) skip
Lying Leg Raises (2 x amrap): 15, 15
Stretching: ~5 minutes
Workout Time: 1:19
Total Workout Time: 2:20
Very good workout. But I am frustrated my Conv Deadlift has never gotten back to where it was five years ago, before I injured my right hamstring.
My right adductor has been bothering since I did the Ad/Ab exercises four weeks ago, so I thought it best to skip the work sets. But I did the warmup sets just to stretch it out some. It felt okay with that, but then it bothered me some doing the Leg Raises. Go figure.
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Benches/ Bench Assistance – 4
Wednesday – 8/5/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Cambered Bar, Dumbbell Bar.
Morning:
Feet Up Dead Stop Benches: [45/15, 65/9, 80/7, DS: 95/5, SMC: 110/4, Add gear: 125/3] (5, 3, 1) 140/5!, 147/3!, 155/1!, (raw: 10) 116.5/10
CG SCB Reverse Curls: [15/11, 35/9, 47/7] (11, 9, 7) 57/11!, 60/9!, 62.5/7!
Workout Time: 1:07
Benches went very well. Tough, but I got all of my planned reps. But I do need to be careful about the uneven extension.
I also flipflopped Reverse Curls and my RC exercise.
Afternoon:
Cambered Bar Decline Benches: [35/15, 55/9, 75/7, Pa: 95/5, MC: 110/4, Add gear: 122/3] (5, 3, 1) 135/5, 142/3, 150/1, (1 x10) 112.5/10
One-Arm DB Rows (Underhand): [30/9, 40/7, 50/5, Wr. Wr. 57/3] (6, 4, 2) 65/6, 67/4, 70/2, (1 x 10) 56/10
Rotator Cuff: Lying, In: [5.5/11] (14, 12) 8.0/14, 8.25/12
Stretching: ~5 minutes
Workout Time: 1:36*
Total Workout Time: 2:43*
I will stick with Declines in this spot for the duration of this routine. But then I will decide if I want to stick with them here in my next Training Plan.
Doing Rows for three work sets of somewhat lower reps plus a higher rep backoff set is proving to be too much, so I will go back to just the three work sets with moderate reps.
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Squats/ Deadlifts – 4
Thursday– 8/6/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 170/5, SMC: 200/4, Gear: 230/3] (5, 3, 1) 255/5!, 270/3!, 285/1!, (raw: 10), 2-C: 200/10
Workout Time: 1:00
Afternoon:
Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 195/5, SMC: 250/4, Gear: 305/3] (5, 3, 1) 335/5!, 352/3!, 370/1!, (raw: 10) 260/10
Standing Rocking Barbell Calves: [45/9, 135/7] (11, 9, 7) 170/11!, 177.5/9!, 185/7!
Stretching: ~5 minutes
Workout Time: 1:34*
Total Workout Time: 2:34*
Two excellent workouts, with 50s PRs across the board. Squats and Deadlifts are going great.
Week C
Bodyweight: 123.6 pounds.
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Benches/ Bench Assistance – 5
Sunday – 8/9/20
Gear: Crain: power belt, APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Dumbbell Bars, Heavy Duty Power Bar, Curl Bar, Hand Grippers.
Morning:
One Chain Dead Stop Cambered Bar Benches: [35/15, 55/9, Chains 75/7, DS: 95/5, SMC: 115/4, Gear: 132/3] (5, 3, 1) 147/5!, 155/3!, 162/1!, (raw: 10) 121.5/10
Medium Grip CB Curls: [Wrist Wraps: 35/9, 50/7] (11, 9, 7) 57.5/11, 60/9!, 62.5/7!
Workout Time: 1:03
An excellent workout. I think I might have turned the corner on my Bench training with my most recent Training Plan changes. But I will see what happens over the next three weeks.
Afternoon:
Wide Grip Incline Benches: [10s/15, 45/9, 60/7, Pa: 75/5, SMC: 85/4, Gear: 95/3] (5, 3, 1) 105/5, 110/3, 115/1, (raw: 10) 86.5/10
Wide Grip Barbell Bar Rows: [45/9, 70/7, 90/5] Wr. Wr. (7, 5, 3) 105/7!, 110/5!, 115/3!
Hand Gripper, Holds: [Turns/secs: 6.0/9] (11, 9, 7) 9.0/11!, 9.5/9!, 10.0/7!
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:24
Inclines are going well for not having done them in four months. But then, I’m not working that hard on them for that reason.
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Squats/ Deadlifts – 5
Monday – 8/10/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Reverse Band Squats (#3, light bands): [--/15, 65/9, Bands: 155/7, 200/5, SMC: 245/4, Gear: 280/6*] (5, 3, 1) 315/5!, 330/3!, 345/1!, (raw: 10), 241.5/10!
Workout Time: 1:04
I was still distracted due to work issues as I began this workout. As a result, I got confused and thought my final warmup set was my first work set. Then when it felt too easy, I did an “extra” rep. But no matter, as once I got my head in the game, the actual work sets went great.
Afternoon:
Conv Two Chain Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC: 285/4, Gear: 340/3] (5, 3, 1) 375/5!, 395/3!, 415/1!, (raw: 10) 290/3+7*
Crunch-Side Bend Combo: [--/9, 7.5/7] (10, 8, 6)
Stretching: ~5 minutes
Workout Time: 1:34*
Total Workout Time: 2:38*
Two excellent workouts, with more 50 PRs across the board.
I didn’t mean to, but I started to record the backoff set. But then on the third rep, the chain slipped off of the right side of the bar. You will see that in the video. I stopped the video as I fixed the chains. But then, I didn’t bother to restart it.
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Benches/ Bench Assistance – 6
Wednesday – 8/12/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Coleman sneakers, Adidas AdiPower lifting shoes.
Equipment: Heavy Duty Power Bar, Cambered Bar, Curl Bar, Hand Gripper.
Morning:
3 Count Pause Benches: [45/15, 65/9, 85/7, 3-C: 100/5, SMC: 115/4, Gear: 130/3] (5, 3, 1) 142/5, 150/3, 157/1, (raw: 10) 2-C: 117.5/10
MG SCB Reverse Curls: [15/11, 35/9, 52/7] (11, 9, 7) 60/11, 62/9, 65/7
Workout Time: 1:07*
3-Count Benches went well, though they are just a bit shy of my 50s PRs. Also, I am still having a bit of problem with uneven extension due to my messed up right shoulder. I will have to be careful about that at my upcoming contest.
Afternoon:
MG Decline Benches: [45/15, 65/9, 85/7, Pa: 105/5, MC: 120/4, Add gear: 135/3] (5, 3, 1) 150/5, 157/3, 165/1, (raw: 10) 125/10
Close Grip SCB Rows: [45/9, 70/7, 95/5] Wr. Wr. (7, 5, 3) 110/6.5*!, 112/5^, 117/3^
RC: Sitting, Front: [5.0/11] (14, 12) 7.5*/12!
7.5/12!
Stretching: ~5 minutes
Workout Time: 1:18
Total Workout Time: 2:25
Declines went well, despite just starting them again. Rows got a bit messed up, as I started a bit too heavy. On the RC exercises, I couldn’t grip the three small plates for my first planned set of 7.25, is bumped it up, so that I only needed two plates, and that worked better.
I only recorded the top set of Declines.
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Upcoming Powerlifting Contest
I will be competing in a #powerlifting contest next month. But I am not announcing the exact date or location. That is because the meet director is determined to proceed with the contest, even if the authorities in his state try to institute another lockdown. As such, I do not want to tip off the authorities as to when and where the contest will be. I will just say, the meet director has already held a contest at this site last month, and it went off with no problems. But I will be taking precautions.
I will only be in two locations: the hotel and the contest site. I will be taking all of my food with me, so I won’t be going to any restaurants. I will also take disinfectant with me for the hotel room. I wear a mask going in and out of the hotel, when I go for weigh-ins, and at the contest, except when I am doing my warmup sets and contest attempts. When I get gas, I will wear gloves or disinfect my hands afterwards.
The hotel and contest site are literally in the middle of nowhere, so it is not a well-trafficked area. And the gym/ contest site has large garage doors at one end, which will be open for the contest, which will make it almost like being outside, which is far safer than being inside.
Then after the contest, I will be self-isolating for a couple of weeks. That is my normal lifestyle due to my health situation. But I will need to go Pittsburgh’s food co-op and have a doctor’s appointment afterwards. But I purposely scheduled the appointment three weeks after the contest, so I can wait two weeks to go to the co-op, then the doctor the week after that.
That said, my training has been going great, just as it was back in March, until my planned contest in April was canceled. That is why I am determined to enter this contest.
I have been hitting 50s PRs for most of my work sets. That is rather good considering I am 59, so you would think my lifts would be going down as this decade of my life progresses, but they are still going up. But that has been mostly for “look-alike lifts” not the actual powerlifts.
But starting with my workout on Thursday (8/13/20), I will be focusing on the actual powerlifts in my training. Note by “actual powerlifts,” I mean both Squats with Sleeves and Squats with Wraps and both Conv Deadlifts and Sumo Deadlifts. I most certainly will compete with a Sumo stance on Deadlifts, but I want to also peak on Conv Deadlifts, as I think doing so will help the Sumo lift.
On Squats, I am not sure yet if I will use sleeves or wraps. I will see how my peaking workouts go for each and decide from there. But I am leaning towards doing what I did for my contest last September, open with sleeves then switch to wraps for my second and third attempts.
I will still do some assistance work, but the focus from here out will be on the actual Big 3. I am looking forward to it.
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Squats/ Deadlifts – 6
Thursday – 8/13/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Squats with Sleeves: [--/15, 65/9, 135/7, 175/5, SMC:210/4, Gear: 245/3] (5, 3, 1) 275/5!, 290/3!, 305/1!, (raw: 10)
215/10
Workout Time: 0:59
An excellent workout. Not only was the top set a training 50s PR, it would also be a contest 50s PRs for Squats with sleeves. And I still have my peaking workout left to go.
Afternoon:
Sumo Two Chain Deficit 3” (4 Boards) Deadlifts: [--/15, 45/9, 135/7, 2 Chains: 225/5, SMC:275/4, Gear: 320/3] (5, 3, 1) 355/5!, 375/3!, 395/1!, (raw: 10) 276.5/10
Hyperextension: [--/9, 5.0/7, 10/5] (11, 9, 7) 13.75/11, 15/9, 16.25/7
Stretching: ~5 minutes
Workout Time: 1:41*
Total Workout Time: 2:40*
Another excellent workout, with more 50s PRs. Except, it took too long. Not sure why.
Week D
Bodyweight: 123.4 pounds.
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Squats/ Deadlifts – 7
Sunday – 8/16/20
Gear: Crain power belt, Genesis wrist wraps, APT heavy knee sleeves, wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Partial Squats: [Full: --/15, 65/9, 135/7, Partial: 185/5, SMC: 235/4, Gear: 280/3] (5, 3, 1) 315/5!, 330/3!, 345/1!, (raw: 10) 255/10
Workout Time: 0:51
Afternoon:
Conv 2-/14” Deficit Deadlifts: [--/15, 45/9, 135/7, 190/5, SMC: 245/4, Gear: 295/3] (5, 3, 1) 325/5!, 345/3!, 365/1!, (raw: 10) 255/10
Twist Dip Bar Leg Raises (alternate legs): [--/9, 3s/7] (20, 20) 6s/20^, 6s/20^
Stretching: ~5 minutes
Workout Time: 1:20
Total Workout Time: 2:11
Two excellent workouts.
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OFF
Monday – 8/17/20
My planned monthly extra day off was supposed to be on Sunday, but for personal reasons, I moved it back a day. For it, I skipped by Benches odds workout (which replaced by Bench Assistance workout).
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Benches/ Bench Assistance – 8
Wednesday – 8/19/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Coleman sneakers.
Equipment: Heavy Duty Power Bar, Super Curl Bar, Wrist Roller.
Morning:
Benches: [45/15, 65/9, 85/7, Pa: 100/5, SMC: 115/4, Add gear: 130/3] (5, 3, 1) 145/5, 152/3, 160/1, (raw: 10) 120/10
Wrist Roller (Overhand): [1.5/5] (7, 5, 3) 2.75/7, 3.0/5, 3.25/3
Workout Time: 1:06*
The Bench sets were all just shy of tying 50s PRs. But I am still happy with where I am at, given that my Bench training was not going well earlier in this routine. But since I made a few changes. They are picking up. But I will see what happens in my Peaking workout in a couple of weeks.
The workout time got extended due to my stupidity. After my top Bench set, I took down my Bench setup. But then I remembered I had to do the backoff set. I didn’t want to skip it, as this would be the last time I was to do a backoff set until my next Training Plan. Therefore, I had to set it all up again, do that set, then take it down again. That got me tired out and running late. But still a good workout.
Afternoon:
3-Count Pause RB Cambered Bar Benches: [35/15, 55/9, Bands: 90/7, 3-C: 115/5, MC: 135/4, Add gear: 152/3] (5, 3, 1) 167/5, 175/3, 182/1, (raw: 10) 1-C: 125/10
Medium Grip SCB Rows: [45/9, 70/7, 90/5] Wr. Wr. (7, 5, 3) 105/7^, 110/5^, 115/3^
RC: Lying, Out: [4.5/11] (14, 12) 7.5/14!, 7.75/12!
Stretching: ~5 minutes
Workout Time: 1:21
Total Workout Time: 2:27
A good workout, considering I had not done this Decline exercise in four months.
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Squats/ Deadlifts – 8
Thursday – 8/20/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar, Dumbbell Bar.
Morning:
Extra Low Squats: [--/15, 65/9, 135/7, 170/5, SMC:205/4, Gear: 235/3] (5, 3, 1) 260/5!, 275/3!, 290/1!, (raw: 10) 205/10
Workout Time: 1:00
An excellent workout. Squats continue to progress nicely. However, as you can see in the video, I almost lost my balance on the final set. I think I was leaning forward a bit too much. I need to be careful about that.
Afternoon:
Sumo Deadlifts: [--/15, 45/9, 135/7, 195/5, SMC:255/4, Gear: 315/3] (5, 3, 1) 345/5, 365/3, 385/1, (raw: 10) 270/10
Standing DB Calves: [25/9, 40/7] (11, 9, 7) 47.5/11!, 50/9!, 52.5/7!
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:29
You could almost ditto my comments on Benches for Deadlifts. They were not going well at the start of this Training Plan, but now they are. As a result, the sets here were just shy of tying 50s PRs. But with Deadlifts, the only change I made was the planned change from somewhat higher to lower reps. I don’t think those higher reps worked very well for Deadlifts. I’ll keep that in mind for my next Training Plan. But here, I will be pushing it to hit my goals for my upcoming contest for both lifts; but again, I will see what happens in my Peaking workout in two weeks.
Rotation VI/ Peaking Workouts
Week A
Bodyweight: 123.4 pounds.
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Benches/ Bench Assistance – 1
Sunday – 8/23/20
Gear: Crain: power belt, Genesis wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bar: Cambered Bar, Heavy Duty Power Bar, Curl Bar, Hand Grippers.
Morning:
Reverse Band Cambered Bar Bench: [35/15, 55/9, Bands: 95/7, Pa: 115/5, SMC:135/4, Gear:1503, 165/1] (4, 3, 2, 1) 177/4, 182/3, 187/2, 192/1
CG CB Curls: Skip
Workout Time: 0:52
This was the first of my Peaking workouts. For them, I dropped from doing 4 x 5, 3, 1, 10 to doing 4 x 4, 3, 2, 1. I will use this format for the Big 3 and lookalikes.
That said, this workout was tough, with every final rep being a full max. But I got them all!
I recorded the top thee Bench sets.
Afternoon:
Medium Grip Incline Bench: [10s/15, 45/9, 65/7, Pa: 80/5, SMC:95/4, Gear: 105/3] (4, 3, 2, 1) 115/4, 120/3, 122.5/2, 127.5/1
Close Grip BB Rows: [45/9, 65/7, 85/5, 100/3] (5, 4, 3, 2) 110/5, 112/4, 115/3, 117/2
Hand Gripper: Skip
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:09
This workout went well and as planned. I could have gone a bit heavier on Inclines, but with just starting to do them again, I didn’t want to push it. I am also doing Rows in a “Peaking” fashion, for 4 x 5, 4, 3, 2. But I am skipping all isolation exercises. That will keep the workouts form getting too demanding and time-consuming.
I recorded the top two sets for both Inclines and Rows.
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Squats/ Deadlifts – 1
Monday – 8/24/20
Gear: Crain power belt, wrist wraps; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Equipment: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Extra Low Two Chain Squats: [--/15, 65/9, Chains: 135/7, 175/5, SMC:215/4, Gear: 250/3, 285/1] (4, 3, 2, 1) 310/4!, 317/3!, 325/2!, 332/1!
Workout Time: 1:03
An excellent but very tough workout.
Afternoon:
Conv Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 280/3, 320/1] (4, 3, 2, 1) 350/4!, 360/3!, 370/2!, 380/1!
Sit-ups: Skip
Stretching: ~5 minutes
Workout Time: 1:29
Total Workout Time: 2:32*
Another excellent workout. I might have been able to squeeze out another final pounds on the final single. Even though I will probably use a Sumo stance in my upcoming contest, I am very happy with getting new 50s PRs across the board for a Conv Deadlifts Peaking workout.
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Benches/ Bench Assistance – 2
Wednesday – 8/26/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes; Coleman sneakers.
Equipment: Heavy Duty Power Bar.
Morning:
3 Count Pause Benches: [45/15, 65/9, 80/7, 3-C: 95/5, SMC: 110/4, Gear: 122/3, 135/1] (4, 3, 2, 1) 147/4^, 152/3^, 157/2!, 162/1!
MG SCB Reverse Preacher Curls: skip
Workout Time: 0:52
An excellent workout. Benches are finally progressing, though a bit too late to hit PRs for my upcoming contest. But at least I know what to do for my next Training Plan.
Afternoon:
MG Decline Benches: [45/15, 65/9, 85/7, Pa: 100/5, MC: 115/4, Add gear: 130/3, 142/1] (4, 3, 2, 1) 155/4, 160/3, 165/2, 170/1
Wide Grip Super Curl Bar Rows: [Wr. Wr. 45/9, 65/7, 85/5, 100/3] (5, 4, 3, 2) 110/5, 112/4, 115/3, 117/2
RC: Shoulder Horn (Arms Together): skip
Stretching: ~5 minutes
Workout Time: 1:26
Total Workout Time: 2:18
A good workout. Though ditto my comments about Inclines above here for Declines.
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Squats/ Deadlifts – 2
Thursday – 8/27/20
Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves, APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Squats with Sleeves: [--/15, 65/9, 135/7, 170/5, SMC:200/4, Gear: 230/3, 260/1] (4, 3, 2, 1) 287/4!, 295/3!, 302/2!, 310/1!
Workout Time: 1:09
An excellent workout. However, I did feel a bit “off” for it. That might be because I just did Squats with Sleeves two weeks ago. I probably should have waited until next week for this workout and done the Pause Squats I am planning on doing next week this week. That would have had me doing both workouts after three weeks. But I wanted to do Squats with Sleeves before I did Squats with Wraps on Monday, as I will base my weights for that workout on this one.
In any case, the first set was very tough. I almost gave up after three reps, but I wanted all four, as I open at a contest with what I did for four reps in training. The next set felt a bit easier. But then my form was off on the double, and I almost lost my balance. But then the final single felt great.
Sets one and two.
Sets three and four.
Afternoon:
Sumo 1-1/2” (2 Boards) Deficit Deadlift: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 280/3, 320/1] (4, 3, 2, 1) 350/4!, 357/3!, 365/2!, 372/1!
Lying Leg Curls (alternate legs): Skip
Stretching: ~5 minutes
Workout Time: 1:17
Total Workout Time: 2:26
Another excellent workout, although I started a bit too heavy and only increased by 7.5 pounds rather than ten pounds between the subsequent sets.
All four sets.
Week B
Bodyweight: 124.2 pounds.
_____________________________
Bench – 3
Sunday – 8/30/20
Gear: Crain: power belt; APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes.
Bars: Heavy Duty Power Bar/
Morning:
One Chain Bench: [45/15, 65/9, Chains: 85/7, 100/5, SMC: 115/4, Gear: 130/3, 145/1] (4, 3, 2, 1) 157/4^, 162/3^, 167/2!, 172/1!
Dumbbell Curls (alternate arms): Skip
Workout Time: 0:54
An excellent workout.
Afternoon:
WG Incline Bench: [10s/15, 45/9, 60/7, Pa: 70/5, SMC: 80/4, Gear: 90/3, 100/1] (4, 3, 2, 1) 110/4, 112/3, 115/2, 117/1
Medium Grip Barbell Rows: [45/9, 65/7, 85/5, 105/3] (5, 4, 3, 2) 115/5, 117/4, 120/3, 122/2
Hand Gripper, Reps: Skip
Stretching: ~5 minutes
Workout Time: 1:26
Total Workout Time: 2:20
As with previous BA workouts, since I just started doing Inclines again a month ago, I didn’t push quite as hard as I could have here. But still, a good workout.
_____________________________
Squats/ Deadlifts – 3
Monday – 8/31/20
Gear: Crain power belt, Genesis 3.0 meter knee wraps, Genesis wrist wraps; APT heavy knee sleeves; APT: wrist bands; Ace knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Squats with Wraps: [--/15, 65/9, 135/7, 170/5, SMC:200/4, Sleeves: 230/3, 260/1] Cr. 3.0 m Wraps: (4, 3, 2, 1) 305/1, 315/1, 322/1, 330/1!
Workout Time: 1:21*
I still cannot seem to do multiple reps with wraps, so I just did all singles. But the top set was a 50s PR, so I am happy with that, as it sets me up to attempt my goals at my upcoming contest.
Afternoon:
Conv 2-1/4” Deadlifts: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 275/3, 315/1] (4, 3, 2, 1) 340/4!, 350/3!, 360/2!, 370/1!
Adductors/ Abductors (alternate legs): Skip
Lying Leg Raises:
Stretching: ~5 minutes
Workout Time: 1:14
Total Workout Time: 2:34*
An excellent workout.
______________________________
Benches/ Bench Assistance – 4
Wednesday – 9/2/20
Gear: Crain power belt. APT wrist wraps.
Shoes: Adidas AdiPower lifting shoes, Colemans sneakers.
Equipment: Heavy Duty Power Bar, Cambered Bar, Dumbbell Bar.
Morning:
CG SCB Reverse Curls: Skip
Workout Time: 0:53
An excellent workout. I was just 2.5-pound shy of tying 50s PRs on each set. But the final set, the single, was with strength to spare, so I probably could have gotten that 2.5 pounds more. But most of all, after not going well for most of this Training Plan, Benches picked up at the end, so I am in a position to attempt my goals at my upcoming contest.
Afternoon:
Cambered Bar Decline Benches: [35/15, 55/9, 70/7, Pa: 85/5, MC: 100/4, Add gear: 115/3, 130/1] (4, 3, 2, 1) 140/4, 145/3, 150/2, 155/1
One-Arm DB Rows Underhand: [30/9, 40/7, 50/5, Wr. Wr. 60/3] (5, 4, 3, 2) 67/5, 69/4, 70/3, 71.5/2
Rotator Cuff: Lying, In: skip
Stretching: ~5 minutes
Workout Time: 1:19
Total Workout Time: 2:12
A good workout.
______________________________
Squats/ Deadlifts – 4
Thursday – 9/3/20
Gear: Crain power belt, Genesis wrist wraps; APT heavy knee sleeves; Schiek wrist wraps; Uxcell black knee sleeves.
Shoes: Inzer Pillar Squat Boots, Sabo Deadlift Shoes.
Bar: Heavy Duty Power Bar, Ohio Deadlift Bar.
Morning:
Three-Count Pause Squats: [--/15, 65/9, 135/7, 3-C: 165/5, SMC:195/4, Gear: 225/3, 247/1] (4, 3, 2, 1) 267/4!, 275/3!, 282/2!, 290/1!
Workout Time: 1:02*
A very good workout. The final set was five pounds more than I am planning on opening with for Squats with Sleeves, so it should be more than easy enough.
Afternoon:
Sumo Deadlift: [--/15, 45/9, 135/7, 185/5, SMC:235/4, Gear: 285/3, 335/1] (4, 3, 2, 1) 365/4!, 375/3^, 385/2^, 395/1^
Standing Rocking Barbell Calves: Skip
Stretching: ~5 minutes
Workout Time: 1:16
Total Workout Time: 2:18
An excellent workout. I was a little apprehensive about this workout, as I feared I would be pushing it too much with my planned weights. But they were what I needed to attempt my goals at my upcoming contests. And I got all of my planned reps, with the last set being with strength to spare. Consequently, I am set up to attempt my goals at my upcoming contest.
And with that, I am done with training. Usually, I put in a couple of light workouts the week of a contest, but I don’t think I will bother this time. Namely because, I have work stuff to get finished before the contest. But I am pleased with how my training has gone. I have barely missed rep this entire Training Plan.
Now I need to start cutting weight. I have 9.3 pounds to lose in seven days. It will be tough, but I should be able to do it, as I’ve done it before.
Powerlifting Watch Ranking Lists
It took a while, but Powerlifting Watch (PLW) finally updated my lifts from my two contests last year (2019). They also began separating 114s, 123s, and 132s, so now there are separate lists for each class. I was very thankful for that. Formerly, they had lumped these three weight classes together. But now, I have an even playing field, having completed at 114s for both contests I entered in 2019.
These lifts are from the two contests I entered in 2019, on March 16 and September 28. My lifts at the March contest (lifting raw with sleeves) were: Squat: 300, Bench: 170, Deadlift: 385, Total: 855. My lifts at the September contest (lifting raw with wraps) were: Squat: 331, Bench: 160, Deadlift: 401, Total: 881 (all weights in pounds).
The sleeves I use put me in PLW’s “raw with wraps” division, so I am only listed on that list, not also in the “raw” list. My ranking on the “raw with wraps” list for 2019 with the best of these lifts are:
· Open (all ages): #1 Squat, #11 Benches, #3 Deadlift, #1 Total
· Master 50-59: #1 Squat, #1 Bench, #1 Deadlift, #1 Total
I am very happy with these rankings. But now I will wait and see how I will rank for 2020 after my first contest this year this weekend.
See the following page of my personal website or further details on
My Powerlifting Accomplishments.
9/7/20
Amazon Author Page for Gary F. Zeolla (#ad)
For details on how my contest went, see APF/ AAPF Ohio State Powerlifting Championships - 2020 (forthcoming).
For my next workout logs, see 2020-21 Tetra-Trinity #1 Powerlifting Training Plan: Rotations I & II of VI.
2020 Tetra-Trinity #2 Powerlifting Training Plan; Rotations V and VI of VI. Copyright © 2020 By Gary F. Zeolla.
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