Fitness for One and All Home Page


Books and eBooks by the Director


Full Workout Logs

Starting 5/19/06

In-Season/ Weeks 1-5

by Gary F. Zeolla

These workout logs begin after Full Workout Logs: Starting 4/17/06: Off-Season Training.


Stats:
Age: 45
Weight class: 123s.
Next contest: APF (American Powerlifting Federation) Pennsylvania State Championships, September 2, 2006 in South Park, PA.

I will have 10-11 weeks of in-season training to prepare for this contest.

For details on this routine, see Training Routine Format for Three Times per Week Lifting.

Warm-ups are in brackets. All weights are in pounds.
Workout time includes set-up, warm-up, lifting, stretching, and clean-up.


Week 1

Bench Assistance - Start of in-season training

Friday - 5/19/06

Decline Bench: [45/15, 95/10, 125/6, 150/3] 165/5 , 175/5

DB Incline Bench: [40s/8] 50s/8, 55s/5

DB Rows (elbows in): [25/6, 35/3], 45/8, 50/6

Rotator Cuff: 2.5/15 , 3.75/15

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

Leg Raises: 20, 20

Stretching: ~10 minutes

Workout Time: 1:27

This was the first workout of my in-season training. Actually, for this workout there really is not much of a difference between my off-season and in-season, other than to go a little lower on reps. It will be next week when there will be a big difference. I will be trying out my new Frantz gear on all three lifts. I'm looking forward to it!

______________________________________________________

Squats - First workout with new Frantz suit

Monday - 5/22/06

Gear: CMW: power belt, squat shoes, wrist wraps; Frantz: double-ply poly squat suit; Titan: 2.0 meter THP wraps.

Squats: [55/15, 145/10, add squat shoes and suit: 220/6, add belt and wraps: 295/3] 325/5, 340/4, 355/3, 370/2, 385/1

Crunch, Side-Bend Combo (reps to each side): 10, 8

Stretching: ~10 minutes

Workout Time: 1:45

This was my first workout using my new Frantz squat suit. I got it on myself without too much trouble. So it is not real tight. It's a good fit for training, but for a contest, I will definitely want to get a pair of briefs. With those, it should be a good competition fit.

385 was what I squatted at my last contest without a suit. But that was 6-1/2 weeks ago, and this was my first time going heavy since then. So I was happy with hitting 385 after four previous heavy sets.

But the workout took a little longer than I would like, and five work sets with full gear was a bit too much. So from now on, I'll only do four sets, but I'll increase by 20 pounds between sets rather than 15. That way, there will still be a 60 difference between my first and last set. That seemed about right this time.

______________________________________________________

Benches - First workout with new Frantz shirt

Wednesday - 5/24/06

Gear: CMW: power belt; Frantz: double-ply poly bench shirt (open back with Velcro); Inzer: wrist wraps.

Bench [55/15, 95/10, 130/6, add gear: 160/3] 175/5, 185/4, 195/2, 205/1

Rows (medium grip): [45/8, 65/4] 80/8, 90/5

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

Sit-ups: [--/10] 5/12, 7.5/12

Stretching: ~10 minutes

Workout Time: 1:24

This was my first workout using my new Frantz bench shirt. The shirt fit almost perfectly. It could have been a tad tighter in the chest, but not enough to make it worth getting altered. Hopefully, I'll "grow" into it.

That said, the last time I wore a shirt was back in January. Then I benched 215. So I was happy with hitting 205 for the first time wearing a shirt in four months.

____________________________________________________

Deadlifts - 400 with new gear and stance!

Friday - 5/26/06

Gear: CMW: power belt; Frantz: double-ply poly deadlift suit; TK: knee bands; drug store wrist wraps, Nike wrestling shoes.

Deadlifts: [55/15, 145/10, add suit and wrestling shoes: 235/6, add belt and wraps: 310/3] 340/4, 360/3, 380/2, 400/1

DB Calves: [30/10] 40/10, 40/9

Dip Bar Twisting Leg Raises (reps to each side): 9, 7

Stretching: ~10 minutes

Workout Time: 1:34

This was my first workout using my new Frantz DL suit and TK knee bands.

At my last contest I pulled 400. But that was seven weeks ago using a sumo stance but no suit. I was wearing my new suit for this workout, but still, I was really happy hitting 400 for the first time going heavy in seven weeks and the first time going heavy with my new conv. stance. So that settles it about sticking with a conv. stance.

As for the new gear, I got the suit on and off without too much trouble. So as with my squat suit, it’s a good fit for training. And with a pair of briefs, it should be plenty tight for competition. The TK bands are okay, but I’m not sure if they are worth the cost. They’re not much better than the drug store pull-up wraps I was using.

 


Week 2

Memorial Day Bench Assistance

Monday - 5/28/06

Decline Bench: [45/15, 95/10, 135/5, 150/3] 180/4, 180/4

DB Incline Bench: [45s/8] 52s/8, 57s/5

DB Rows (elbows in): [30/6, 40/3], 47/8, 52/5

Rotator Cuff: 3.75/15, 5/15

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

Leg Raises: 25, 20

Stretching: ~10 minutes

Workout Time: 1:30

A good workout, followed by grilled rib steak.

______________________________________________________

Reverse Band Squats, etc.

Wednesday - 5/31/06

Box Reverse Band Squats

(using a 11.5” high box and light bands, choked twice around the top of my power rack):

[55/15, 145/8, add bands: 200/6, 255/3] 285/5, 305/4

Reverse Band Squats (no box): 325/5

Speed Reverse Band Squats [145/5] 195/5x3

Box Squat (no bands): 235/1, 195/5

Crunch, Side-Bend Combo (reps to each side): 10, 8.

Stretching: ~10 minutes

Workout Time: 1:30

Things got a little messed up during this workout. First, I was taking a few pics. Click here for a pic of my new homemade box. Its 11.5" high, and that seems about right. I'm about an inch below parallel when sitting on it. Click here for pics of the set-up for reverse bands.

Second, originally I was planning on doing two work sets of reverse band squats and then two work sets of box squats, 3-5 reps on each. But then I saw some on this forum who combine the two. So I decided to try that and do 4 sets, working up to a heavy single. But after two sets, I didn't like the feel of combing them. It felt too different from regular squats. And I was leery that doing a heavy single off the box without a suit could re-injure my groin area. So I decided to go back to my original plan. But since I already did two work sets, I figured I'd do one set of each.

The set of reverse band squats felt good. I used the same weight I had used for regular squats with full gear for five reps my previous workout. But I had no idea how much weight to use on the box squats without the bands. So I tried 235. The first rep went okay, but I got buried on the second. So I ended up doing a heavy single anyways! But I then dropped down to 195 to be sure I could get in a set of five. And that went well.

Despite the problems, it was still a good workout. My legs were really sore the next day! And I still got done in 1:30. That is my goal, to keep my total workout time to 1:30, giving me about an hour actual lifting time.

______________________________________________________

Chain Benches, etc.

Friday - 6/2/06

Chain Bench (set-up weighs about 50 pounds):

[55/15, add chains: 55/10, 75/6, 95/3] 110/5, 120/5

Speed Chain Bench: [55/5] 75/5x3

Rack Bench (safety bars set about 4” above my chest)

[145/5] 175/5, 180/3

Rows (medium grip): [55/6, 75/3] 90/7, 95/5

DB Curls: [25s/8] 32s/7, 32s/7

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

Stretching: ~10 minutes

Workout Time: 1:36

I last used my chains for squats, for which I use two pairs of heavy chains. But for benches I only use one pair, and I had some problems getting the chains re-set. So that added to my workout time. But otherwise, the workout went well. Click here for pics of the set-up for chains.

____________________________________________________

Band Deadlifts, etc. -

Monday - 6/5/06

Band Deadlifts (using light bands, choked three times around the power bar and wrapped twice around the DB bar):

[55/15, add bands: 55/10,145/6] 235/5, 255/5, 275/3

Speed Band DLs: [145/5] 165/5x3

Good Mornings (legs bent): [125/6] 145/5, 165/3

DB Calves: [30/10] 40/11, 40/11

Dip Bar Twisting Leg Raises (reps to each side): 11, 9

Stretching: ~10 minutes

Workout Time: 1:40

Once again, I had problems with set-up. It's been months since I did band DLs, and I forgot how to set them up. So it took me a while to figure things out again. But once I did, I went at a good pace, and the workout went well. My upper and lower back is really sore today! Click here for pics of the set-up for band deadlifts.


Week 3

Bench Assistance

Wednesday - 6/7/06

Decline Bench: [45/15, 95/10, 135/5, 165/3] 180/5 , 185/3

DB Incline Bench: [45s/8] 55s/8, 60s/6

DB Rows (elbows in): [30/6, 40/3], 50/8, 55/5

Rotator Cuff: 2.5/15 , 3.75/15

Curl Bar Reverse Curls: [50/8] 60/8, 60/8

Leg Raises: 30, 25

Stretching: ~10 minutes

Workout Time: 1:31

This was my third and final week for this set of exercises. Next week, I’ll change all of the exercises. I’ve found three workouts for any given exercise works best. It gives me a chance to build up on the exercise but then to change it before I start to stagnate.

______________________________________________________

Squats with full gear - 400!

Friday - 6/9/06

Gear: CMW: power belt, squat shoes, wrist wraps; Frantz: double-ply poly squat suit; Titan: 2.0 meter THP wraps.

Squats: [55/15, 145/10, add squat shoes and suit: 220/6, add belt and wraps: 300/3] 335/5, 355/4, 380/2, 400/1

Crunch, Side-Bend Combo (reps to each side): 12, 10

Stretching: ~10 minutes

Workout Time: 1:46

I had a hard time walking out and setting up with the 400. And I felt so shaky on the way down I thought I was going to get buried. But the gear must have done what it is supposed to do as I came out of the hole and the rest of the way up rather easily.

This was the first time since my last contest 3 months ago that I had 400 on my back. So that is probably why it felt so heavy. But I will be hitting a heavy single for each full gear workout (every other week) here out. So that should get me used to the heavy weights.

______________________________________________________

Benches with full gear - hard to focus thanks to Big Ben

Monday - 6/12/06

Gear: CMW: power belt; Frantz: double-ply poly bench shirt (open back with Velcro); Inzer: wrist wraps.

Bench [55/15, 95/10, 130/6, add gear: 165/3] 180/5, 200/2, 190/3, 210/1

Rows (medium grip): [55/6, 75/3] 90/7, 95/6

DB Curls: [25s/8] 32s/7, 32s/7

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

Stretching: ~10 minutes

Workout Time: ~1:30

I was having a hard time concentrating for this workout. In the morning I was having computer problems, and then when I turned on the noon news, I heard about Big Ben's motorcycle accident (quarterback for the Super Bowl Champions Pittsburgh Steelers). So I was listening to reports all day about that until I started working out. Thank God, it sounds like he’ll be okay. But it was stupid of him to be riding a motorcycle, especially without a helmet.

In any case, it was hard to focus during my workout. My second set was supposed to be 190 for 3-4 reps, but I got buried on the third rep. After squeezing out from under the bar (now resting on the safety bars in my power rack), it was a relief to notice I had misloaded the bar! But it was still a good workout. I ended up getting my planned reps, even though my sets were out of order.

I forgot to start the chronometer on my watch at the start of my workout like I normally do. So I'm not sure what the exact workout time was.

____________________________________________________

Deadlifts with full gear - reps bad, singles good

Wednesday - 6/14/06

Gear: CMW: power belt; Frantz: double-ply poly deadlift suit; TK: knee bands; drug store wrist wraps, Nike wrestling shoes.

Deadlifts: [55/15, 145/10, add suit and wrestling shoes: 235/6, add belt and wraps: 310/3] 345/4, 365/2, 385/1, 405/1

DB Calves: [30/10] 40/12, 40/12

Dip Bar Twisting Leg Raises (reps to each side): 11, 9

Stretching: ~10 minutes

Workout Time: 1:36

I'm not doing too well on reps on DLs. I missed a planned rep on each of my first three sets. But singles are going well. And that is all that really matters, so I'll take it!


Week 4

Bench Assistance

Friday – 6/16/06

Incline Bench: [45/15, 75/10, 95/5, 115/3] 135/5, 145/3

DB Decline Bench: [50s/8] 60s/6, 60s/6

Curl Bar Rows: [45/5, 65/3], 80/8, 90/6

Rotator Cuff: 5/15, 7/15

Triceps Press: [15/10] 25/10, 35/10

Reverse Curls: [45/8] 55/8, 55/8

Dip Bar Reverse Crunches: 10, 11

Stretching: ~10 minutes

Workout Time: 1:27

I added some direct triceps work. I haven’t done any for a while as it tends to bother my left elbow. But I think it might help some with the lockout on benches. I’ll just keep the weight light and reps high.

______________________________________________________

Box and Reverse Band Squats, etc.

Monday – 6/19/06

Box Squats (11.5” box): [55/15, 105/10, 150/6, 195/3] 215/5, 240/3

Reverse Band Squats (using light bands, choked twice around the top of my power rack):

[235/6, 300/3] 335/5, 365/3, 400/1

Speed Reverse Band Squats [155/5] 205/5x3

Stretching: ~10 minutes

Workout Time: 1:29

I have the reverse bands set up so that they add as much as full gear does. So I figured hitting a heavy single would help to condition my body for the heavy weights.

______________________________________________________

Chain Benches, etc.

Wednesday – 6/21/06

Chain Bench (set-up weighs about 50 pounds):

[55/15, add chains: 55/10, 80/6, 110/3] 125/5, 135/3, 145/1

Speed Chain Bench: [55/5] 80/5x3

Rack Bench (safety bars set about 4” above my chest)

[160/4] 180/3, 180/3

Rows (wide grip): [55/6, 75/3] 85/8, 90/5

Curl Bar Curls: [35/8] 45/8, 50/8

Decline Sit-ups: [--/12] 5/12, 7.5/10

Stretching: ~10 minutes

Workout Time: 1:32

Good workout. I decided to hit a heavy single for all of my chain/ band/ reverse band workouts. And it felt good here.

____________________________________________________

Band Deadlifts, etc.

Monday – 6/26/06

Band Deadlifts (using light bands, choked three times around the power bar and wrapped twice around the DB bar):

[55/15, add bands: 55/10,145/6, 235/3] 265/5, 285/3, 305/2

Speed Band DLs: [145/5] 175/5x3

Good Mornings (legs bent): [105/6, 135/3] 155/5, 175/3

Calves: [125/10] 145/12, 145/12

Stretching: ~10 minutes

Workout Time: 1:32

This workout was supposed to be on Friday (6/23), but my nephew's HS graduation party was that afternoon. I could have made up the workout on Saturday. But it was about halfway through the five months between my last and next contest, and I haven't missed a workout since my last contest, so I figured it was a good time to skip a workout. And besides, it gave me extra time to get my new PC set up. But I'll try not to miss another workout until my next contest.

That said, I don’t like the band DLs. They take too much time to set up using DBs (I don’t’ have a jump stretch platform), and I feel like they change my form too much. So next time, I’ll switch to chain DLs instead. But the band DLs did go well. The last set was supposed to be a single, but the first rep was so easy that I did a second. I didn’t increase enough between sets.


Week 5

Bench Assistance

Wednesday – 6/28/06

Incline Bench: [45/15, 75/10, 100/5, 120/3] 140/5, 150/3

DB Decline Bench: [50s/8] 60s/8, 65s/4

Curl Bar Rows: [50/6, 70/3], 85/8, 95/6

Rotator Cuff: 2.5/15 , 3.75/15

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

Dip Bar Reverse Crunches: 12, 12

Stretching: ~10 minutes

Workout Time: 1:33

______________________________________________________

Squats with full gear

Friday – 6/30/06

Gear: CMW: power belt, squat shoes, wrist wraps; Frantz: double-ply poly squat suit; Titan: 2.0 meter THP wraps.

Squats: [55/15, 145/10, add squat shoes and suit: 235/6, add belt and wraps: 310/3] 345/5, 375/3, 405/1

Manta Ray Squats (high bar, close stance): [210/4] 235/5, 255/3

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

Stretching: ~10 minutes

Workout Time: 1:39

I cut back from 4 to 3 work sets on squats and did Manta Ray squats instead. And the workout actually took a few minutes less than last time. Just goes to show how time-consuming squats with full gear are.

That said, the 405 is five pounds less than my contest best. So full gear squats are going well.

______________________________________________________

Benches with full gear

Monday – 7/3/06

Gear: CMW: power belt; Frantz: double-ply poly bench shirt (open back with Velcro); Inzer: wrist wraps.

Bench [55/15, 95/10, 135/6, add gear: 170/3] 185/5, 200/3, 215/--, 215/1

Standing Press: [45/8, 65/6] 75/6, 75/6

Rows (wide grip): [55/6, 80/3] 90/8, 100/5

Curl Bar Curls: [40/8] 55/8, 55/8

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

Stretching: ~10 minutes

Workout Time: ~1:39

On the first try with 215, my shirt was not pulled down right, and I got out of my groove. But I adjusted the shirt and hit my groove just right for the second try, and I got it with strength to spare. So that equals my contest best.

I decided to take a tip from Kara Bohingian (451 bench @ 154!) and try some overhead presses, standing, with no backward lean or leg drive (see Powerlifting USA. June 2006, p. 11). So I will be doing presses on bench days.

____________________________________________________

Deadlifts with full gear – 410 again, finally!

Wednesday – 7/5/06

Gear: CMW: power belt; Frantz: double-ply poly deadlift suit; drug store knee and wrist wraps, Nike wrestling shoes.

Deadlifts: [55/15, 145/10, add suit and wrestling shoes: 235/6, add belt and wraps: 310/3] 345/5, 375/2, 410/1

Platform DLs (2-1/4” platform) [235/4] 260/5, 285/3

BB Calves: [130/10] 150/12, 150/12

Stretching: ~10 minutes

Workout Time: 1:39

The last time I pulled 410 was almost exactly two years ago, at IPA Worlds, July 10, 2004. At that contest, I missed 410 on my second attempt but got it on my third. And it was the hardest and slowest competitive lift of my life. I literally almost passed out afterwards.

But after that contest, DLs never went well again. At my next contest in April 2005, I pulled 405 on my third attempt but missed 415 on a fourth attempt. At my last contest in April of this year I pulled 400 on my third attempt, but that was without a suit.

After that contest, I switched from a sumo to a conventional stance, and I’ve been making steady progress every since. So now finally, after two years, I am back to 410. And this time, it was with strength to spare.

Strangely, reps still aren’t going well. This workout was the first time I got my full five reps on my first set, but the second set was supposed to be a triple. But as long as singles keep going well, I will be more than happy.


In-Season workouts are continued at Full Workout Logs: Starting 7/7/06: In-Season/ Weeks 6-11.

Full Workout Logs: Starting 5/19/06: In-Season Training/ Weeks 1-5. Copyright 2006 by Gary F. Zeolla.

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

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director


www.FitnessforOneandAll.com/powerlifting/workouts/2006/5-19-06.htm