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Full Workout Logs - Starting 9/12/2010

All-Raw In-Season Training

Weeks 1-4

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: Starting 8/29/2010 - Raw & Equipped Experiment - Weeks 1-2.


Background

My plan to alternate raw and equipped training did not work out, so I am writing off those two weeks of training a failed Raw & Equipped Experiment and starting my weeks count over for my new “All-Raw In-Season Training.”

My plan is to do the raw powerlifts every week, but I will mix things up by cycling the reps. However, I will continue to alternate my assistance work on a bi-weekly basis as I did in my “off-season,” so I will still label my weeks A & B. This routine will last 8-12 weeks, depending on if and which contest I enter.


Age: 49.
Weight: See each week. Body fat and lean body mass being measured by digital body fat calipers.

Next Contest:
Maybe IPA Nationals (Raw division) November 20 in York, PA or ADAU Raw Power Coal Country Classic, December 5, 2010 in Bigler, PA.

All lifts done completely raw.
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.

See also Cardio Logs - Second Half of 2010.


Week 1 (Week A)

Bodyweight: 119.0 pounds.
Body Fat: 10.5%.
Lean Body Mass: 106 pounds.

______________________________

Bench Assistance

Sunday – 9/12/10

Incline Bench [DBs: 10s/15, BB: 55/10, 90/6] 105/9, 115/7, 125/5, 132/3

Chin-ups: [bwt./8, 3.75/5] 7.5/9, 10/7, 12/5

BB Reverse Curls: [45/10], 50/12, 52/10, 55/7

Stretching: 10-15 minutes

Workout time: 1:15

_____________________________

Squats

Monday – 9/13/10

Raw Squats: [45/20, 125/10, 165/6] 195/9, 215/7, 235/5, 255/3

DB calves: [20/10] 27/12, 30/10, 32/8

Twisting Crunches (reps to each side): 12, 10, 7

Stretching: 10-15 minutes

Workout time: 1:12

_____________________________

I was really dragging after my “Gear Test Week” and related problems. So I skipped my morning cardio on Sunday, but I thought I was feeling better by Sunday afternoon, so I lifted. The workout went okay, but I felt terrible. Same goes for my cardio and lifting workouts on Monday. Then after a busy day on Tuesday, I was really burned out, so I thought it best to take the rest of the week off.

____________________

Benches

Sunday – 9/19/10

Raw Benches: [45/20, 80/10, 110/6] 125/9, 135/7, 145/5, 155/3

DB Rows (elbows out): [30/10, 42/6] 50/9, 52/7, 55/5

Triceps Pushdowns: [35/10] 45/12, 50/10, 52/8

Stretching: 10-15 minutes

Workout time: 1:14

______________________________

Deadlifts

Monday – 9/20/10

Raw Deadlifts: [45/20, 135/10, 190/6, 245/3] 275/9, 295/7, 315/5, 335/3

Hyperextensions: [bwt./10], 12/12. 15/10, 17/8

One Leg Dip Bar Twisting Rev. Crunches (reps to each side): 20, 20, 20

Stretching: 10-15 minutes

Workout time: 1:15


Week 2 (Week B)

Bodyweight: 119.4 pounds.
Body Fat: 10.8%.
Lean Body Mass: 106 pounds.

______________________________

Bench Assistance

Wednesday – 9/22/10

DB Presses (arms together) [5s/20, 12s/10, 20s/6] 25s/9, 27s/7. 30s/5, 32s/3

Lat. Pulldown [45/10, 80/6]/ Parallel Grip Pull-ups: 2.5/9, 5/7, 7.5/5

Curl Bar Curls [40/10] 45/12, 47/10, 50/8

Stretching: 10-15 minutes

Workout time: 1:07

________________________________________

Squats

Thursday – 9/23/10

Raw Squats: [45/20, 135/6, 180/6] 205/9, 225/7, 245/5, 265/3

Step-ups: 10, 10, 10

Sit-ups: [--/10] 1.25/10, 1.25/10, --/10

Stretching: 10-15 minutes

Workout time: 1:07

A little disappointed before this workout as it should have been my second equipped squat workout, but the raw squats went well, so I will just have to be satisfied with that.

The step-ups are being done on my squat box. Here I just used bodyweight to get used to the stretching of my problematic adductor. But God-willing, I will gradually be able to add weight.

I started doing my ab work on my weight bench rather than on the floor a while ago as I just don’t like lying on the floor. But I didn’t realize how much harder the padding would make sit-ups, hence why they got a little messed up.

______________________________

Benches

Sunday – 9/26/10

Raw Benches: [45/20, 80/10, 115/6] 130/9, 140/7, 150/5, 160/3

DB Flyes: [10s/10] 12s/12, 12s/12, 12s/12

Curl Bar Rows: [65/10, 80/6] 90/9, 95/7, 100/5

Stretching: 10-15 minutes

Workout time: 1:10

______________________________

Deadlifts

Monday – 9/27/10

Raw Deadlifts

[45/20, 185/10, 195/6, 255/3] 285/9, 305/7, 325/5, 345/3

Stiff Leg DLs: [135/12] 155/12, 165/10, 175/8

Leg Raises: 15, 15, 12

Stretching: 10-15 minutes

Workout time: 1:14

I have SLDLs marked in my book as being a “major” exercise, but I’m doing them here more as a “minor” exercise, meaning for higher reps. And let me say, doing 8-12 reps on SLDLs is tough, especially with doing them after regular DLs. My hamstrings were really burning.


Week 3 (Week A)

Bodyweight: 119.4 pounds.
Body Fat: 10.5%.
Lean Body Mass: 106 pounds.

______________________________

Bench Assistance

Wednesday – 9/29/10

Incline Bench [DBs: 10s/20, BB: 65/10, 95/6] 110/9, 120/7, 130/4, 140/2

Chin-ups: [bwt./8, 5/5] 10/8, 12/6, 15/4

BB Reverse Curls: [45/8], 52/10, 55/8, 57/6

Stretching: 10-15 minutes

Workout time: 1:07

_____________________________

Squats

Thursday – 9/30/10

Raw Squats: [45/20, 135/10, 185/6] 215/9, 235/7, 255/5, 275/3

DB calves: [22/10] 30/12, 32/10, 35/8

Twisting Crunches (reps to each side): 12, 10, 10

Stretching: 10-15 minutes

Workout time: 1:15

_____________________________

Benches

Sunday – 10/3/10

Raw Benches: [45/20, 80/10, 110/6] 135/9, 145/7, 155/3, 155/4

DB Rows (elbows out): [30/10, 42/6] 52/8, 55/6, 57/4

Triceps Pushdowns: [45/10] 50/12, 52/10, 55/8

Stretching: 10-15 minutes

Workout time: 1:05

This workout started good, but then on my third work set, for what was supposed to be five reps, I got crushed on the fourth rep. I think I mainly lost my concentration. I was planning on increasing the weight again for my final set but thought it best to just repeat the same weight. I got one more rep, but this workout still messed up my plans.

Then my left elbow started bothering me on the DR rows and then more so on the Tricep Pushdowns. It’s still bothering me today. I’ve had problems with pain in it before, but it’s never proved to be much of anything. Hope that is the case again.

______________________________

Deadlifts

Monday – 10/4/10

Raw Deadlifts: [45/20, 135/10, 200/6, 265/3] 295/8, 315/6, 335/4, 355/2

Hyperextensions: [bwt./10, 7.5/6], 15/12. 17/10, 20/8

One Leg Dip Bar Twisting Rev. Crunches (reps to each side): 22, 22, 20

Stretching: 10-15 minutes

Workout time: 1:15


Week 4 (Week B)

Bench Assistance

Wednesday – 10/6/10

DB Presses (arms together) [5s/20, 12s/10, 20s/6] 26s/9, 29s/7, 31s/5, 34s/5

Lat. Pulldown [55/10]/ Parallel Grip Pull-ups: 3.75/9, 5/7, 6.25/5

Curl Bar Curls [40/10] 47/12, 50/10, 52/8

Heavy Bag: 5:00

Stretching: 10-15 minutes

Workout time: 1:11


After the above workout, my health deteriorated, and I had to stop lifting for a while. That ends any hope of entering a contest this year. But hopefully, I will start a new routine eventually. For details, see 2010 Top 100 Chart/ Update.

These workout logs are continued at: Full Workout Logs: Starting 11/3/2010 - Alternate Weeks 2 Routine - Weeks 1-6 of 12.


Full Workout Logs: Starting 9/12/2010 - All-Raw In-Season Training - Weeks 1-4. Copyright 2010 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs - 2005 - 2010

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