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Full Workout Logs

Starting 12/17/05

Rotation 3 of 4

by Gary F. Zeolla

These workout logs are continued from Full Workout Logs: Starting 11/15/05: Rotation 2 of 4.


Stats:
Age: 44 (but five days before my next context I'll turn 45, so I'll be in the 45-49 Masters category).
Weight class: Has been 114s, but I might move up to 123s.
Next contest: IPA Iron House Classic, April 1, 2006 in Newark, Ohio.

I'm using a 22-week routine to prepare for this contest, split into four rotations. But note that I lift every other day, alternating through four different workouts (bench assistance/ squat/ bench/ deadlift). So my training “weeks” are eight days long. See Training Routine Format: Part Three: Changes and Part Four: Outline for further details.

Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times include set-up, warm-up, lifting, cardio, stretching, and clean-up, everything related to my workouts except for changing before and showering afterwards.


Week 1 of 6

Pics of set ups for bands and chains

This was somewhat of a “back-off” (or “deload”) week. This was also the first time I’ve done these exercises in my home gym, so I was still figuring things out. Plus, I was taking pictures with my new digital camera during these workouts. So this added to my workout times somewhat.

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Day One:

12/17/05, Sat.

2 Board Bench: [45/15, 95/10, 115/8, 135/5, 155/3] 175/5, 180/4, 185/3

DB Bench: [35s/8] 45s/10, 50s/8

Reverse Curls: [35/10] 45/10, 50/8

Decline Sit-ups: [-/12] 10/12, 15/12

Dip Bar Twisting Leg Raises (reps to each side): 7, 7

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:47

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Day Two:

12/19/05, Monday.

Band Squats

(Light band choked three times around the bar and attached to DBs).

[no bands: 45/15, add bands: 45/10, 95/8, 135/5, 175/5] 195/5, 215/4, 230/3, 245/2, 260/1

Rows (narrow grip): [65/8] 80/8, 90/5

DB Rows (elbows out): [30/8] 40/8, 45/8

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:53

The band setup felt just right; the same feel as with full gear.

Here is a picture of my setup for band squats.

I was dragging some after this workout, so I took an extra day off before my next workout. That’s a big change from my college lifting days. Back then, I’d go to the gym no matter how awful I felt. But inevitably, I’d end up injured and have to take time off. So now I know to take a break when I feel I need it.

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Day Three:

12/22/05, Thursday.

Chain Bench

(total chain set-up weights about 50 pounds))

[no chains: 45/15, add chains: 45/10, 75/8, 95/5] 115/5, 120/4, 125/3, 130/2, 135/1

Alternating DB Curls: [10s/10] 20s/8, 25s/8

Crunches: [25/12] 35/12, 45/12

Bicycle Abs (reps to each side): Reps: 25, 25

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:44

I was using one heavy chain. I could use a little more chain weight, but two heavy chains as I use for squats and DLs would be too much. So the one chain will have to do.

Here is a picture of my setup for chain benches.

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Day Four:

Christmas Eve

Reverse Band Deadlifts

(using a pair of “light” bands choked once around the top of my power rack)

[no bands: 45/15, 185/10, add bands: 225/8, 275/5, 320/5] 350/5, 370/4, 385/3, 400/2, 415/1

BB Calves: 115/12, 115/12

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:43

This day's workout is where having a home gym is really nice. Most gyms would have been closed or at least closed early, and I wouldn't have gotten in this workout. But as it was, I put in a very good workout.

The bands are adding more than my suit adds. But as I indicated in last week's workout logs, I'm looking to get a new suit for DLs. Hopefully, I can get one that will actually enable me to pull 415. But it was still nice being able to put four 45s on each side of the bar.

Here is a picture of my setup for reverse band DLs.

For additional bands and chains pics, see: Bands Pictures, Reverse Bands Pictures, Chain Pictures.


Week 2 of 6

More gear problems

Day One:

12/26/05, Monday.

2 Board Bench: [45/15, 95/10, 120/8, 140/5, 160/3] 180/4, 185/3, 190/3

DB Bench: [40s/8] 55s/10, 55s/8

Reverse Curls: [40/8] 55/8, 55/8

Decline Sit-ups: [10/12] 20/10, 20/9

Dip Bar Twisting Leg Raises (reps to each side): 8, 8

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:37

I had problems balancing the boards on my first two work sets, so that threw me off some (I work out alone). But I got the hang of it for my final set.

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Day Two:

12/28/05, Wednesday.

Squats

Gear: CMW power belt, 2.5-meter power wraps, wrist wraps, squat shoes, double-ply squat suit.

[45/15, 135/10, 195/8, 255/5, add suit and shoes: 305/5, add belt & wraps: 355/1] 380/3, 395/2, 410/--

Rows (narrow grip): [70/8] 85/7, 95/4

DB Rows (elbows out): [35/8] 47.5/8, 47.5/8

Jump Rope: skipped

Stretching: 10-15 minutes

Workout Time: 2:20

Gear problems. First, I really had a hard time getting the suit on and then an even more difficult time getting it off. It probably took me 10-15 minutes for each, hence the too long workout time. And the legs of the suit were so tight they were really digging in.

Then I had a hard time getting down low enough on all but my last two sets with the suit. But then, I got totally buried on the last set. I was really upset about this as I got 410 my last full gear workout and was hoping to go up to 415/420 on a fourth set.

I think what’s happening is two-fold. First off, my suit is over two years old. And I weigh several pound more now than when I got it, so it is just too small. Plus, the suit is worn out and has no “pop” left in it. My wraps are also worn. So I need a new suit and new wraps.

Since I already ordered a KK DD shirt, I decided to go ahead and get a KK DD suit. She said it would take 2-3 weeks. Unfortunately, Karen’s wraps are out of stock, but she said they’d be in around the end of January. I’ve been using CMW wraps and really like them, but I wanted to try something different. So I think I’ll wait until Karen’s wraps are available.

My current workout plan calls for me to use full gear every other week, with chain and band work in-between. So I’ll go ahead and use my current suit for deadlifts this week. But I figured there’s no point in doing any more full gear workouts for squats and deadlifts after that until I get the new suit. So I’ll use chains and bands until the suit comes, then I might put in a couple of full gear workouts in a row to get used to the new suit before going back to alternating weeks.

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Day Three:

12/30/05, Friday.

Bench

Gear: My new KK DD shirt , CMW power belt and wrist wraps.

[45/15, 95/10, 125/8, 150/4, add shirt: 170] 185, 200, 215, 225, 235, 245 - none touched

Chain Bench

(total chain set-up weights about 50 pounds)

120/5, 125/4, 130/3, 135/2, 140/1

Alternating DB Curls: [17.5s/10] 27.5s/8, 27.5s/8

Crunches: [35/12] 50/12, 50/12

Bicycle Abs (reps to each side): Reps: 28, 25

Heavy Bag: skipped

Stretching: 10-15 minutes

Workout Time: 2:04

I got my KK DD shirt just in time for this workout. I put it on for my final warm-up set, but I could barely bend my arms. So I went up to 185, and I still couldn't even come close to touching. So I kept adding weight up to 245, but I still could only get about halfway down. And that was the most I could lockout.

So I called Karen. I explained the situation and how the shirt was fitting. She said to send it back, and she'd alter it. Hopefully, I'll have it back in time for my next workout.

At that point, I had done a series of heavy lockouts but no real sets. So I decided to put my chains on the bar and do my regular chain workout. And that went well, but my triceps were really sore afterwards, so I skipped hitting the heavy bag. My workout was dragging on too long anyway. But the workout time is rather meaningless since a lot of that time was spent on the phone with Karen.

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Day Four:

New Year’s Day

Deadlifts

Gear: CMW power belt, double-ply Genesis squat suit, plus wrestling shoes, pull-up type knee wraps, and wrist wraps.

[45/15, 135/10, 195/8, add shoes and suit: 260/5, add belt & wraps: 315/3] 345/4, 360/3, 375/2, 390/1, 400/1

BB Calves: [115/10] 125/10, 135/9

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:56

As with last week’s deadlift workout on Christmas Eve, this week’s deadlift workout is another example of where having a home gym is really nice. Most gyms would have been closed, and I wouldn't have gotten in this workout. But as it was, I put in a very good workout.

When I was talking to Karen's husband Doug about the KK squat suit, he said that for DLs, you should wear it backwards. I didn't quite understand why, but I figured I'd try it for this workout with my CMW suit. I don't know if it made any difference, but it did seem easier to put on.

That said, a good workout. But one problem. I forgot to chalk my hands before the final set. This was strange as usually I'm fanatical about chalking. But as it was, the bar was slipping on my way up. I sort of locked out when I had to go down fast to keep from losing it. If it was a contest, I'm not sure if it would have passed or not.


Week 3 of 6

More shirt problems

Day One:

1/3/06, Tuesday.

2 Board Bench: [45/15, 95/10, 120/8, 140/5, 160/3] 180/5, 185/3, 190/3

DB Bench: [45s/8] 57s/7, 57s/7

Reverse Curls: [45/8] 57/7, 57/7

Decline Sit-ups: [10/12] 20/12, 20/10

Dip Bar Twisting Leg Raises (reps to each side): 8, 8

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:35

The boards were slipping on my second work set, hence why I didn't get my planned four reps. But things went as planned for the other two sets.

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Day Two:

1/5/06, Thursday.

Band Squats

(Light band choked three times around the bar and attached to DBs).

[no bands: 45/15, add bands: 45/10, 95/8, 145/5, 190/5] 210/5, 225/4, 240/3, 255/2, 270/1

Rows (narrow grip): [70/8] 85/8, 95/5

DB Rows (elbows out): [35/8] 50/8, 50/8

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:50

A good workout. I got all of my planned reps.

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Day Three:

1/7/06, Saturday.

Bench

Gear: My new KK DD shirt , CMW power belt and wrist wraps.

[45/15, 95/10, 125/8, 155/4, add shirt: 180] 200/3, 210/1, 215/1, only last set touched

Alternating DB Curls: skipped

Crunches: skipped

Bicycle Abs: skipped

Heavy Bag: skipped

Stretching: skipped

Workout Time: 1:24

I put the KK shirt on for 180 and couldn't touch. So I went up to 200 and still couldn't touch, about 3" from my chest. Then I tried 210 and just could not touch. So I went up to 215, and I could just touch. But problem was, it was a max lift. So I didn’t try any more.

Another problem is hard to explain. I have a very serious problem with allergies. This would take a lot of explaining, so I will leave it at that. But the problem is, when got the shirt it had a strong smell on it, something like the smell of cigarette smoke. Whatever it is, it really bothered me.

Normally, in such situations, I would throw the garment in the wash and that would take the smell out. But Karen strongly said not to wash the shirt. So I tried sprinkling baking soda on it and letting that sit for a while. That helped some, but not much. The smell was still there when I put the shirt on for my workout. And wearing the shirt really bothered me, and I felt absolutely horrible afterwards. So I just skipped the rest of my workout.

I talked to Karen on Monday. She said the smell was actually a deodorizer she puts on the shirts and wouldn’t put it on next time. She also reluctantly said if I had to I could hand wash the shirt or use the delicate cycle on the washer. So I did the later.

As for not touching, she still feels I’m not using enough weight. Even though 215 seemed like a max lift, since I was barely touching, I wasn’t getting the “pop” out of the shirt that I should. And if I went up to 225, it might actually be easier. So I will try that next time. Also, the shirt still isn’t fitting properly. So she said she’d redo it and have it to me in time for my next workout.

I feel terrible about all I’m putting her through, but she is being really nice about working with me to get it right. So I see what happens for next workout.

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Day Four:

1/9/06, Monday

Reverse Band Deadlifts

(using a pair of “light” bands choked once around the top of my power rack)

[no bands: 45/15, 185/10, add bands: 225/8, 280/5, 330/5] 360/5, 390/4

SLDLs: [225/5] 255/5, 270/5, 285/3

BB Calves: [115/10] 135/10, 135/12

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:50

I cut back on the sets of RBDLs so I could add in SLDLs. I wanted to give my lower back and hamstrings a little more work than they get from my sumo stance DLs. I'll probably do the same with my squat and bench workouts; cut back on the chain and band work to be able to do an additional assistance exercise. That said, a great workout; by far, the most weight I've used on RBDLs and SLDLs.


Week 4 of 6

Thoughts on lifting raw vs. with gear

I was hoping my new KK shirt and suit would arrive in time for this week’s workouts, but they did not. So I wasn’t sure what to do. I was going to do my band and chain work again. But instead, I did my normal powerlifts workouts, but with just a belt and wraps.

I am thinking that if I do not get my gear problems solved soon, I might enter the IPA’s new raw division at my next contest. But I’m not sure of the rules. I think I heard you’re allowed to use a belt and wraps, but I have not been able to get a hold of Mark Chaillet (the president of the IPA) for confirmation.

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Day One:

1/11/06, Wednesday.

Rack Bench:

(Done in a touch and go fashion off of the safety bars, with the bar set about 3" off of my chest.)

[45/15, 95/10, 120/8, 145/5, 165/3] 185/3, 175/5, 180/4

Pause Bench: 135/5, 140/5, 150/3

Reverse Curls: [45/8] 57/7, 57/7

Decline Sit-ups: [10/12] 20/10, 20/10

Dip Bar Twisting Leg Raises (reps to each side): 8, 8

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:34

I started a bit too heavy on the rack benches, so I had to drop the weight down, and kind of went backwards for my planned reps.

Pause benches are more of an exercise for those who compete raw, so since I'm thinking of doing so, I figured they would worth doing. Also, the lighter weights would give me a chance to work on my form. I'm trying to keep my elbows in more and come down a little lower, more to the top of my stomach.

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Day Two:

1/13/06, Friday.

Rows (narrow grip): [45/15/ 65/10, 75/8] 87/7, 97/4

DB Rows (elbows out): [40/8] 52/7, 52/6

Squats

Gear: CMW power belt and 2.5 meter wraps. Inzer wrist wraps.

45/15, 135/8, 185/5, 235/5] add belt: 285/4, add wraps: 315/5, 330/4, 345/3, 360/2, 375/1

Jump Rope: skipped

Stretching: 10-15 minutes

Workout Time: 2:08

This workout got really screwed up. The UPS truck usually comes during my workout, and I was hoping that my gear would be on it. So I tried killing some time by doing my upper back work first. I lost workout time going upstairs to check to see if the truck had come several times during my workout, but it never did come. So I didn’t have my suit for squats, and with the next day being a Saturday and Monday being a holiday, this meant that I would not get my gear until at least Tuesday, so that’s when I decided to try the “raw” lifting for this week’s powerlifts.

But I still wasn’t sure if “raw” in the IPA meant you could wear knee wraps or not. I had tried emailing Ellen Chaillet earlier in the week, but never heard back from her. So at this point in my workout, I tried calling Mark Chaillet at York Barbell, but he wasn’t in. So I figured I’d try it both ways.

For my first work set, I used just my belt. And that set felt okay. I could have easily done another rep, but I was leery about pushing too hard without wraps. I had knee problems in the past, before I started powerlifting again. Since I’ve started lifting, I’ve always used knee wraps for heavy sets. And my knees are doing just fine now. So what I’ve been doing is working, but I am leery about pushing it without wraps. So if in the IPA “raw” means without wraps, I probably won’t go that route.

So I put on the wraps for the rest of my work sets and did my full 5 set routine that way. And those squats went well. 375 after all of the previous work was not bad. So competing with a belt and wraps would be a possibility. But I was rather beat and my workout was dragging on with the looking for the UPS truck and calling Mark, so I skipped the cardio work.

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Day Three:

1/15/06, Sunday

Bench

All reps paused.

Gear: None, except for the last set (see below).

[45/15, 95/10, 115/8, 130/5, 145/3] 160/5, 165/3, 170/3, 175/2, 180/1, 185/1

Alternating DB Curls: [20s/10] 30s/7, 30s/7

Crunches: [35/12] 50/12, 50/12

Bicycle Abs (reps to each side): Reps: 28, 25

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:42

On benches, I was still working on my form, but trying to keep my elbows in was causing pain in my left elbow. Like my knees, I had elbow pain for years, again, until I started lifting again. But I never tried keeping my elbows in and that apparently is problematic. I felt the pain on my second set, hence why I didn't get my planned 4 reps. But I went back to fanning my elbows out some, and the rest of my sets went well, and pain free.

I meant to put on a belt and wrist wraps, but I forgot. I remembered on the 180 set when I felt a twinge of pain in my left wrist. It was nothing, but it did remind me why I never do heavy benches without wrist wraps. As with my knees and elbows, I had wrist pain for years, but once again, lifting seems to have corrected it. But that twinge of pain reminded me why I decided not to compete raw.

It was three years ago that I started thinking about competing again. At that time, if I could have found a federation that allowed belt and wraps but not a suit or shirt, I would have gone with that. I remembered from my college lifting days what a pain it was using a suit. And frankly, I always felt they were kind of silly. But of course I wore a suit or I'd be giving that edge to my competition. Bench shirts weren't around at that time, but I figured they be about the same. And sure enough, not only has been using the gear a pain, but it’s been one hassle after another every time I get new gear, not to mention a significant expense.

That said, again three years ago when looking at the different feds, from what I could tell they either allowed only a belt or they allowed full gear. And with all of the joint pain I was experiencing at the time, I didn't thinking lifting without wraps would be a good idea. So I went the full gear route. And given that my joint pain eventually cleared up, apparently I made the right decision, and that twinge of pain without the wrist wraps further confirmed it.

In any case, the 180 went well, so I decided to put on the belt and wraps and do an extra set with 185. And I'm glad I did. It was hard and slow, but a good lift.

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Day Four:

1/17/06, Tuesday

Deadlifts

Gear: CMW power belt, plus pull-up type knee wraps, wrist wraps

[45/15, 135/10, 185/8, 235/5, 280/3] 315/5, 330/4, 345/3, 360/1, 375/1

BB Calves: [125/10] 140/10, 140/12

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:54

The last two sets of DLs were instructive. I missed the second rep with 360 at the floor, and I almost missed the 375 at the floor. But once I got it past the first few inches, it flew up the rest of the way. This, of course, is due to training with a suit or with chains and bands.

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Postscript

My top singles for each powerlift were 375 - 185 - 375, for a 935 total. This is more than I totaled at my first two contests when I was competing with single-ply gear, but less than I've been totaling since switching to double-ply gear. But it's not too bad of a total for lifting raw. And I am sure I could get increase it if I trained for competing raw. I just need to decide soon what I am going to do. But at this point, I have not been able to get hold of Karen to find out when my gear is coming or Mark to find out about the rules for the IPA’s raw division. Needless to say, I’m getting frustrated.


Update: KK gear and IPA raw rules

One January 19,  I finally got a hold of the people I needed to. First I talked to Karen Klein. She said she shipped my DD suit and shirt nine days before. But apparently the post office lost the package! So I would have had the suit in time for my squat workout last week, if the post office hadn't screwed up.

Karen nicely said that she would redo the gear and send it out to me. But I decided to just cancel the order. So she said she'd refund my money. I felt bad about it as it wasn't her fault the post office lost the package. So it was nice she was willing to give me a full refund.

Then I talked to Mark Chaillet. The rules for the IPA's new raw division are you can wear a belt and wrist wraps, but not knee wraps nor, of course, a suit or shirt.

As I indicated above, I am leery about squatting without wraps, but at least I can wear wrist wraps. So I am planning on going raw for my next contest. I now have eight training weeks to prepare. So starting with next week's workouts, I'll be revising my workouts. My upper end strength is good since I've been doing so much band and chain work. So I'm switching to assistance exercises that strengthen the bottom part of each lift. And, of course, I'll be doing the powerlifts raw.


Week 5 of 6

Raw Workouts

Day One:

1/19/06, Thursday.

Pause Bench (3 count):

[45/15, 75/10, 95/8, 115/5, 130/3] 145/5, 150/4, 155/3

Close Grip Bench: 135/5, 140/5, 145/5, 155/3

Reverse Curls: [45/8] 57/8, 57/8

Decline Sit-ups: [12/12] 22/10, 22/10

Dip Bar Twisting Leg Raises (reps to each side): 9, 9

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:41

I had no idea how much weigh to use on the close grips since it had been a long time since I’ve done them. But they, along with the rest of the workout, went well.

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Day Two:

1/21/06, Saturday.

Squats

[45/15, 135/10, 185/8, 225/5, 260/3] add belt and wrist wraps: 285/5, 300/4, 315/3, 330/2, 345/1

Rows (narrow grip): [75/8] 87/7, 97/4

DB Rows (elbows out): [40/8] 52/7, 52/7

Jump Rope: skipped

Stretching: 10-15 minutes

Workout Time: 1:55

A good workout. Each set of squats was with strength to spare. But I didn't want to push too hard for my first time going heavy totally raw, and I wanted to be sure I got all of my reps. This gives me a starting point for the rest of my workouts until my contest.

Adding the 345 squat to my raw 185 bench and 375 DL from last week's workout would give me a 905 total. So I now have an idea what I can do raw. And let me add that I was really sore the day after this workout. This goes to show how very different squatting raw is versus with full gear.

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Day Three:

1/23/06, Monday

Bench

All reps paused.

[45/15, 95/10, 115/8, 135/5, add belt and wrist wraps: 150/3] 165/5, 170/3, 175/2, 180/1, 185/1

Alternating DB Curls: [20s/8] 30s/8, 30s/8

Crunches: [35/12] 50/15, 50/15

Bicycle Abs (reps to each side): Reps: 30, 25

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:45

I still felt a little sore from my last bench workout. And the first set of benches really seemed to take it out of me. I recently added a set to the powerlifts and major assistance work, and that is proving to be too much. So I'll drop off a set.

I also think I'm feeling a little burned out as lifting raw is so different from the lifting with gear as I had been doing. So to give myself a chance to recover, I'll take an extra day off before my next workout. That said, not a bad workout. I still got the 185 that I did my last workout.

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Day Four:

1/26/06, Thursday

Platform Deadlifts

(done on three planks nailed together, 2-1/4")

[45/15, 135/10, 185/8, 225/5, 275/5] 295/5, 315/3

SLDLs

(legs slightly bent)

[250/4] 275/5, 295/3

BB Calves: [125/10] 145/10, 145/10

Jump Rope: 4 minutes

Stretching: 10-15 minutes

Workout Time: 1:36

For the platform DLs, I wasn't sure if I wanted to use 3 or 4 planks. But I was afraid 3" might be too much and throw my from off, so I went with 2-1/4". And it felt good.


Week 6 of 6

Raw Workouts

Day One:

1/28/06, Saturday.

Chain Bench:

(chain set-up weighs about 50 pounds)

[45/15, add chains: 45/10, 70/8, 95/5, 115/3] 130/3, 125/5

Wide Grip Bench: [135/5] 150/5, 160/3

Reverse Curls: [45/8] 60/8, 60/8

Decline Sit-ups: [15/10] 25/10, 25/10

Dip Bar Twisting Leg Raises (reps to each side): 9, 9

Heavy Bag: 6 minutes

Stretching: 10-15 minutes

Workout Time: 1:40

I decided to keep doing some chain and band work. So did I chain benches for this workout. It took me a little while to get used to them, so the first set didn't go well, but the second did.

The wide grip benches are done with a grip about one hand breath wider than my regular grip. I like to wear wrist wraps for these as they are rather hard on the wrists.

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Day Two:

1/30/06, Monday.

Squats

[45/15, 135/10, 185/8, 235/5, add belt and wrist wraps: 280/3] 310/4, 325/3, 340/2, 355/1

Rows (narrow grip): [75/8] 87/7, 97/4

DB Rows (elbows out): [40/8] 52/8, 52/8

Stretching: 10-15 minutes

Workout Time: 1:45

My first three sets just didn't feel right. I felt very unstable, especially in the hole. Then on the final set, I felt some pain on the right side of the groin, probably more the adductor muscle. It didn't seem like a problem at the time, so I finished my workout. But it hurt some afterwards. So I'll ice it the next couple of days. Hopefully, it will be okay by the time I deadlift on Friday.

It was probably a mistake doing a heavy single. But I was anxious to see what I could do raw. And it felt fine when I did a heavy single with wraps two weeks ago. And it has felt fine doing singles on benches and DLs with just a belt and wraps. So I’m not sure what I’ll do rep-wise for the next few weeks.

I could also tell I was rather weak in the hole. In fact, it was when I was struggling at the bottom that I hurt my groin/ adductor. But if I had been wearing wraps like I had wanted to, I wouldn't have struggled as much, and maybe I wouldn’t have gotten hurt. And that takes me back to my initial concerns. But whatever the case, I'll work on getting out of the hole in the coming weeks.

However, I will not be competing raw, if raw means no knee wraps. I’ll either compete with full gear or in a federation like the WNPF whose raw division allows knee wraps.

Doing the cardio stuff after my workouts was getting to be a bit too much. So I'm stopping it, with plans to do something on my off days instead.

____________________________________

Day Three:

2/1/06, Wednesday

Bench

All reps paused.

[45/15, 95/10, 115/8, 135/5, add belt and wrist wraps: 155/3] 170/4, 175/3, 180/2, 190/1

Alternating DB Curls: [22s/8] 32s/8, 32s/8

Crunches: [35/12] 50/20, 50/17

Bicycle Abs (reps to each side): Skipped

Stretching: Skipped

Workout Time: 1:24

A good workout. I decided to go ahead and do a heavy single, and the 190 felt really good. I didn't even notice my groin/ adductor until I tried doing the bicycle ab exercise. I could tell that would aggravate it, so I just ended the workout. No sense in pushing it. I put a heating pad on the groin/ adductor area before my workout to loosen it up, then iced it afterwards. So I think that helped.

____________________________________

Day Four:

2/3/06, Friday

Deadlifts

[45/15, 135/10, 190/8, 245/5, add belt, knee and wrist wraps: 300/3] 335/4, 350/3

SLDLs

(legs slightly bent)

[260/4] 285/4, 300/3

BB Calves: [135/10] 150/9, 150/10

Stretching: 10-15 minutes

Workout Time: 1:33

I again used heat on my groin/ adductor before my workout and ice afterwards. It bothered me some during the workout, but not enough to keep me from working hard. But I didn't want to push it. So rather than doing a heavy double and single on DLs as I had planned, I did a couple of sets of SLDLs instead.

 

These workout logs are continued at Full Workout Logs: Starting 2/6/06: Rotation 4 of 4.

Full Workout Logs: Starting 12/17/05: Rotation 3 of 4. Copyright 2005, 2006 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs

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