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2016-17 Two by Two Powerlifting Training Plan

Post-Contest Routine, Weeks 1-6 of 10

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: 2016 Two by Two Powerlifting Training Plan; Pre-Contest Routine, Weeks 7-12 of 10.


Stats:
Age: 55.
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, IPA PA States, March 4, 2017 in York, PA.

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).


2016-17 Training Plan Preview and Summary

      Having competed in APF/ AAPF Ohio States - 2016, and having taken a week off, it is now time to begin a new training plan in preparation for my next contest. God-willing, it will be IPA PA States, March 4, 2017 in York, PA. I have competed in this contest the last two years and very much enjoyed it, so I am planning on doing so again next year.

    My last training plan went well, so I will be sticking with my “Two by Two Powerlifting Training Plan.” But I will be making a few tweaks to it. These changes are detailed at 2016-17 Two by Two Training Plan Preview and summarized at 2016-17 Two by Two Training Plan Workouts Summary.

 


Week 1 of 10 (Week A)

Bodyweight: 118.6 pounds
Body fat: 12.4%, 14.7 pounds
LBM: 103.9 pounds.
Waist: 31-3/4”

I took my full measurements so as to have a starting point for my new training plan.

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Bench Assistance

Sunday – 9/18/16

Gear: Crain power belt, Redline wrist wraps.

Shoes: Coleman sneakers.

Bar: Texas Power Bar.

Medium (regular) Grip Incline Benches: [Dumbbells: 10s/15, Barbell: 45/9, 70/7, 90/5, and gear: 105/3, 117/1] (4,2,6) 125/4, 130/2, 117/6

Close Grip Decline Bench: [45/9, 65/7; 85/5, 110/3, 122/1] (4,2,6) 130/4, 135/2, 122/6

Wide Grip Barbell Rows: [45/8, 55/6, 62/4] (7,5,3) 70/7, 75/5, 80/3

Dumbbell Reverse Curls: [10s/9, 15s/7] (10,8,6) 20s/10, 21.5s/8, 22.5s/6

Stretching: ~5 minutes

Workout time: 1:45

This was an easy workout, both because of being a backoff workout and because of the three exercises after inclines being exercises I had never done before. When doing brand new exercises, I try not to work hard on them until I get a hang of the movement.

Video

Music: Pandora – Christian Rock Radio

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Squats

Monday – 9/19/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots.

Bar: Heavy Duty Power Bar.

Squats with Sleeves: [--/20, 65/10, 125/9, 155/7, 180/5, 200/3, add gear: 220/2, 240/1] (4,2,6) 257*/4, 265/2, 235/5

Reverse Band Squats: [Bands: 150/9, 175/5, 200/5, 225/3, add gear: 250/2, 270/1] (4,2,6) 290/4, 305/2, 270/6

Speed Reverse Band Squats: [145/5] (7,5,3) 165/7, 175/5, 185/3

Stretching: ~5 minutes

Workout time: 2:20*

As a result of this workout, I realized a couple of the changes I was going to make to my training plan were not going to work. As a result, before I once again messed up my training by breaking the “If it’s not broken, don’t fix it” rule, I changed back to what I had been doing. See the updates to the 2016-17 Two by Two Training Preview article for details.

Video

Music:

Pandora – Christian Rock Radio

iHeart – Holy Solider
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Benches

Wednesday – 9/21/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar; Texas Power Bar.

Dead Stop Cambered Bar Benches: [regular: 40/15, dead stop: 60/9, 80/7, 95/5, add gear: 110/3] (6,4,2) 125/6, 130/4, 135/2

Rack Benches (Lockouts): [80/9, 100/7, 120/5, add gear: 137*/3] (6,4,2) 157/6, 165/4, 172/2

Speed Benches: [60/6, 75/4] (7,5,3) 85/7, 90/5, 95/3

Close Grip Curl Bar Rows: [40/8, 60/6, 75/4] (7,5,3) 85/7, 90/5, 95/3

Stretching: ~5 minutes

Workout time: 1:45

A good workout.

Video

Music: Pandora – Altar Boys

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Deadlifts

Thursday – 9/22/16

Gear: Crain power belt; Ace: knee sleeves; APT: wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 165/7, 195/5, 225/3] (6,4,2) 250/6, 262/4, 275/2, add gear: 285/2

Sumo Hack Deadlifts: 135/2

Sumo Stiff Leg Deadlifts: [135/9, 165/7, 195/5, add gear: 220/3] (6,4,2) 245/6, 257/4, 270/2

Sumo 3” Deficit Stiff Leg Deadlifts: 135/3

Sumo Speed Deadlifts: [135/7] (7,5,3) 145/7, 155/5, 162/3

Stretching: ~5 minutes

Workout time: 1:45

See the updates to the above article for comments on this workout. But here; I was so concerned about my form on the snatch grip deadlifts that I forgot to add my gear. I thought of it after my last set and thus did an extra set so I could try a set with the gear. It all felt good.

Video

Music:  Pandora – Fireflight

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Morning Workouts

 

Rotation 1, Week A; Day 1

Sunday – 9/18/16

Heavy Bag: 10:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (arms together): [2.5/11, 4.25/9] (14,12,10) 5.25/14, 5.5/12, 5.75/10

Abs: Sit-ups: [--/9, 7.5/7] (12,10,8) 12.5/12, 13.75/10, 15/8

Workout Time: 0:36

 

Rotation 1, Week A; Day 2

Monday – 9/19/16

Step-ups: 5:00

Jump Rope: 1:00

Adductors/ Abductors (One leg at a time) [--/13] (10,10) 2s/10, 2s/10

Workout Time: 0:24

 

Rotation 1, Week A; Day 3

Wednesday – 9/21/16

Heavy Bag: 11:00

Rotator Cuff: Lying, in: [2.5/11, 4.0/9] (14,12,10) 5.0/14, 5.25/12, 5.5/10

Abs: Leg Raises: (20,20) 20, 20 reps

Workout Time: 0:30

 

Rotation 1, Week A; Day 4

Thursday – 9/22/16

Step-ups: 6:00

Jump Rope: 1:15

Standing Barbell Calves (on 2-1/4” platform]: [95/9, 115/7] (12,10,8) 125/12, 130/10, 135/8

Workout Time: 0:31


Week 2 of 10 (Week B)

 

Bodyweight: 119.2 pounds.

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Prior to this week’s workouts, I made a slight change in my sets x reps plan, so I am now doing 7, 5, 3 reps for my major exercises. I also made a few other changes that are indicated in the updated 2016-17 Training Preview article. But hopefully, these will be the last changes to be made to this training plan, as indicated in the new Conclusion to that article.

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Bench Assistance

Sunday – 9/25/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar. After much thought, I will use my Heavy Duty Power Bar for all of my bench work, along with all of my squat work. See my updated article on powerlifting bars for details.

3 Count Pause Decline Benches: [regular: 50/15, 70/9, pause: 90/7, 107/5, add gear: 122/3] (7,5,3) 137/7, 145/5, 152/3

Wide Grip Incline Bench: [45/9, 65/7, 82/5, add gear: 97/3] (7,5,3) 107/7, 112/5, 117/3

Dumbbell Rows (elbows out): [30/8, 45/6, 57/4] (8,6,4) 60/8, 62/6, 65/4

Curl Bar Reverse Curls: [35/9, 45/7] (11,9,7) 52/11, 55/9, 57/7

Stretching: ~5 minutes

Workout time: 1:48

A good workout.

Video

Music: Pandora – Jonah 33 Radio

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Squats

Monday – 9/26/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/20, 65/10, 105/9, 135/7, 155/5, 175/3, add gear: 195/2] (7,5,3) 215/7, 225/5, 235/3

Partial Squats: [135/7, 185/5, 210/3, add gear: 235/3] (7,5,3) 260/7, 275/5, 290/3

Jump Squats: [45/6, 60/4] (8,6,4) 70/8, 75/6, 80/4

Stretching: ~5 minutes

Workout time: 1:50

A good workout. Doing seven reps on squats was tough, but I will get used to it again! I did extra low squats in my last routine, but second. Moving them to first did make them feel fresh, so I didn’t feel burned out for them. But I’m not sure what happened on the last rep of the last set, when I almost stalled midway. But hopefully, the close stance squats I will now be incorporating into my training plan will help in that regard.

I wasn’t getting as much height on my jumps for jump squats as I would like, so I will decrease the weights next time and focus more on getting that height.

Video

Music: Pandora – Mad at the World Radio

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Benches

Wednesday – 9/28/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Wide Grip Benches: [reg. grip: 50/15, WG: 50/10, 70/9, 85/7, 100/5, add gear: 115/3] (7,5,3) 130/7, 135/5, 140/3

Band Benches (#1, mini-bands): [45/9, 55/7, 65/5, add gear: 75/3] (7,5,3) 85/7, 90/5, 95/3

Speed Band Benches: [45/5] (8,6,4) 55/8, 60/6, 65/4

Medium Grip Curl Bar Rows: [45/8, 65/6, 80/4] (8,6,4) 90/8, 95/6, 100/4

Stretching: ~5 minutes

Workout time: 1:50

I hadn’t done band benches in quite some, so it took time to remember how to set them up in my home gym. I also had no idea how much weight to use, but I checked my old logs to get an idea and picked the weights just about right. But I couldn’t find where I did speed band benches before, so I had no idea how much weight to use and probably went a bit too heavy.

Video

Music: Pandora – Decyfer Down Radio

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Deadlifts

Thursday – 9/29/16

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Deadlifts: [bwt./15, 45/10, 135/9, 165/7, 195/5, 225/3, add gear: 252/2] (7,5,3) 280/7, 295/5, 310/3

Conv Reverse Band (#4) Deadlifts: [185/9, 220/7, 250/5, *265/3, add gear: 295/2] (7,5,3) 320/7, 337/5, 355/3

Speed Conv Reverse Band Deadlifts: (8,6,4) 185/8, 195/6, 205/4

Stretching: ~5 minutes

Workout time: 1:46

All of the sets were a bit harder than I had hoped. That was probably due to not being used to starting with a set of seven on deadlift exercises. Also, I got my butt up a bit too much on the final rep of deficits. Then I got a bit confused on my warmup sets weights for RB deadlifts. And without using chalk, I had to reset my grip with my right hand on all reps of the work sets on RB deadlifts. But with doing so I was able to hold on, so that is good.

Video

Music: Pandora – Three Days Grace Radio

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Morning Workouts

 

Rotation 1, Week B; Day 1

Sunday – 3/25/16

Heavy Bag: 12:00

Rotator Cuff: Sitting, front: [1.5/11, 3.25/9] (14,12,10) 4.25/14, 4.5/12, 4.75/10

Abs: Decline Crunch-Side Bend Combo: (12,10,8) bwt./9, 2.5/4, bwt./6, bwt./8

Workout Time: 0:36 (hours : minutes)

 The abs exercise was much harder than I thought it would be, so I wasn’t able to add weight for a full set.

 

Rotation 1, Week B; Day 2

Monday – 9/26/16

Step-ups: 7:00

Jump Rope: 1:30

Leg Curls (alternate legs): [--/11, 1.25/9] (12,10,8) 2.5/12, 2.75/10, 3.0/8

Workout Time: 0:28

 

Rotation 1, Week B; Day 3

Wednesday – 9/28/16

Heavy Bag: 13:00

Rotator Cuff:  Lying, down: [1.5/11, 3.25/9] (14,12,10) 4.25/14, 4.5/12, 4.75/10

Abs: Dip Bar Twisting Leg Raises: [--/10] (20,20) 2s/20, 2s/20

Workout Time: 0:36

 

Rotation 1, Week B; Day 4

Thursday - 9/29/16

Step-ups: 8:00

Jump Rope: 1:45

Adductors/ Abductors (alternate legs) [--/11, 2s/9] (10,10) 4s/10, 4s/10

Workout Time: 0:26

See the updated 2016-17 Training Preview article for changes for calves, leg curls, and adductors/ abductors.


New Article

New Home Gym Equipment: Part Two: Miscellaneous is a new article on this website. It reviews the rest of the new home gym equipment I have purchased in the past year.

Diet Evaluation Logs - 2016 has been updated with September's numbers.


Week 3 of 10 (Week A)

Bodyweight: 119.4 pounds

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Bench Assistance

Sunday – 10/2/16

Gear: Crain power belt, Redline wrist wraps.

Shoes: Coleman sneakers.

Bar: Texas Power Bar.

Medium (regular) Grip Incline Benches: [Dumbbells: 10s/15, Barbell: 45/9, 70/7, 90/5, and gear: 110/3] (7,5,3) 120/7, 125/5, 130/3

Close Grip Decline Bench: [45/9, 75/7; 95/5, 115/3] (7,5,3) 130/7, 135/5, 140/3

Wide Grip Barbell Rows: [45/8, 57/6, 67/4] (8,6,4) 75/8, 80/6, 85/4

Dumbbell Reverse Curls: [10s/9, 16.5s/7] (11,9,7) 21.5s/11, 22.5s/9, 24s/7

Stretching: ~5 minutes

Workout time: 1:34

It felt good to get back into harder training, although I did not go real hard on exercises #2, 3, 4 as they are new exercises that I am still getting used to.

Video

Music: Pandora – Creed Radio

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Squats

Monday – 10/3/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots.

Bar: Heavy Duty Power Bar.

Sting Ray (front, close stance) Squats: [--/15, 45/10, 60/9, 75/7, 90/5, 105/3, add gear: 120/2] (7,5,3) 135/7, 142/5, 150/3

Reverse Band Squats: [--/10, 65/10, Bands: 155/9, 180/5, 205/5, 230/3, add gear: 255/2] (7,5,3) 275/7, 290/5, 305/3

Speed Reverse Band Squats: [155/5] (8,6,4) 165/8, 175/6, 185/4

Stretching: ~5 minutes

Workout time: 1:52

This was the first time I did Sting Ray Squats in ages, and I forgot how tough they are! Actually, I think it was for that reason that I stopped doing them a while back. But reviewing my training logs, it appears like my squat progresses better when I am doing them or Manta Ray Squats (both done with a close stance), so I am determined to stick with one or the other this time.

Video

Music: Pandora – Family Force 5 Radio

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Benches

Wednesday – 10/5/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar; Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 40/15, dead stop: 60/9, 80/7, 100/5, add gear: 112/3] (7,5,3) 125/7, 130/5, 135/3

Rack Benches (Lockouts): [85/9, 105/7, 125/5, add gear: 145/3] (7,5,3) 160/7, 167/5, 175/3

Speed Benches: [65/6, 75/4] (8,6,4) 85/8, 90/6, 95/4

Close Grip Curl Bar Rows: [45/8, 65/6, 80/4] (8,6,4) 87/8, 92/6, 97/4

Stretching: ~5 minutes

Workout time: 1:50

A good workout.

Video

Music: Pandora – Holy Soldier

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Deadlifts

Thursday – 10/6/16

Gear: Crain power belt; Ace: knee sleeves; APT: wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 160/7, 185/5, 210/3, add gear: 235/2] (7,5,3) 260/7, 275/5, 290/3

Sumo Stiff Leg Deadlifts: [135/9, 160/7, 185/5, add gear: 210/3, 230/2] (7,5,3) 250/7, 262/5, 275/3

Sumo Speed Deadlifts: [135/5] (8,6,4) 145/8, 152/6, 160/4

Standing Barbell Calves: [95/11, 120/9] (11,9,7) 135/11, 142/9, 150/7

Stretching: ~5 minutes

Workout time: 1:58

Another sleepless night before this workout, but I was able to take a nap right before the workout and felt okay for it. And it went very well. But it was a bit long. I figured that would happen with moving calves to this day. But next time I will try eliminating a warmup set on the first two exercises to save a few minutes.

Video

Music:  Pandora – Pillar

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Morning Workouts

 

Rotation 2, Week A; Day 1

Sunday – 10/2/16

Heavy Bag: 14:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (arms together): [2.5/11, 4.25/9] (14,12,10) 5.5/14, 5.75/12, 6.0/10

Abs: Sit-ups: [--/9, 7.5/7] (12,10,8) 13.75/12, 15.0/10, 16.75/8

Workout Time: 0:36

 

Rotation 2, Week A; Day 2

Monday – 10/3/16

Step-ups: 9:00

Jump Rope: 2:00

Standing Leg Curls (one leg at a time): [--/10] (15,15,15) 2s/15, 2s/15, 2s/15

Workout Time: 0:28

 

Rotation 2, Week A; Day 3

Wednesday – 10/5/16

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [2.5/11, 4.25/9] (14,12,10) 5.25/14, 5.5/12, 5.75/12^, 6.0/10^

Abs: Leg Raises: (25,25) 25, 25 reps

Workout Time: 0:30

The RC exercise felt too light, so I did an extra set.

 

Rotation 2, Week A; Day 4

Thursday – 10/6/16

Step-ups: 6:00

Jump Rope: 1:15

Adductors/ Abductors (one leg at a time) [--/13] (13,13) 2s/13, 2s/13

Workout Time: 0:30

 


Week 4 of 10 (Week B)

Bodyweight: 119.4 pounds.

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Bench Assistance

Sunday – 10/9/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar. After much thought, I will use my Heavy Duty Power Bar for all of my bench work, along with all of my squat work. See my *updated article on powerlifting bars for details.

3 Count Pause Decline Benches: [regular: 45/15, 75/9, pause: 95/7, 115/5, add gear: 130/3] (7,5,3) 145/7, 152/5, 160/3

Wide Grip Incline Bench: [45/9, 65/7, 85/5, add gear: 100/7*] (7,5,3) 112/7, 117/5, 122/3

Dumbbell Rows (elbows out): [30/8, 45/6, 57/4] (8,6,4) 62/8, 65/6, 67/4

Curl Bar Reverse Curls: [35/9, 45/7] (11,9,7) 55/11, 57/9, 60/7

Stretching: ~5 minutes

Workout time: 1:55

This was a very good workout, even though I was very tired after another sleepless night and distracted due to a couple of heated Internet discussions I had been in early in the day. That is why I got confused on the last warmup set for inclines and did seven reps, thinking it was my first warmup set. But despite the problems, I increased all of the weights for all of my work sets by the maximum that I will increase workout to workout, which is to say, how much I increase set to set within a workout, but I still hit all of my target reps.

Video

Music: Pandora – Disciple

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Squats

Monday – 10/10/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/20, 65/10, 110/9, 140/7, 170/5, add gear: 200/3] (7,5,3) 225/7, 235/5, 247/3

Partial Squats: [135/7, 175/5, 210/3, add gear: 245/3] (7,5,3) 270/7, 285/5, 300/3

Jump Squats: [45/6, 55/4] (8,6,4) 65/8, 70/6, 75/4

Stretching: ~5 minutes

Workout time: 1:50

With this workout I am going to try doing one less warmup set, eliminating the final double, just to save a little time.

Yet another sleepless night, due to those same heated discussions, but I felt fine for the first half of the workout, but then started dragging for the second half. But both halves still went well.

Video 1

Video 2

I got a text that stopped the first recording after recording the second set of X-Low Squats. Then when I started a new recording, I forgot to record the final set. But I recorded the rest of the workout as planned.

Music: Pandora – Red Radio

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Benches

Wednesday – 10/12/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Wide Grip Benches: [MG: 50/15, WG: 50/10, 70/9, 90/7, 105/5, add gear: 120/3] (7,5,3) 135/7, 140/5, 147/3

Band Benches (#1, mini-bands): [45/9, 60/7, 70/5, add gear: 80/3] (7,5,3) 90/6.9*, 95/4*, 100/3

Speed Band Benches: [45/5] (8,6,4) 55/8, 60/6, 65/4

Medium Grip Curl Bar Rows: [45/8, 65/6, 85/4] (8,6,4) 95/8, 100/6, 105/4

Stretching: ~5 minutes

Workout time: 1:57

WGBP went as planned, but then I ran into problems on the band benches. I just could not lock out my right arm on the final rep of the first work set. It reminded me of my final attempt at my recent contest, except then I got it. But this probably shows that band benches are the ideal exercise to do to work on that difficulty.

Straining to get that final rep really left me tired, and having to reset everything got me a little behind and more tired. That is probably why the fourth rep of my next set was so hard that I didn’t even try the fifth rep. But then the final set and the rest of the workout then went as planned.

Video

Music: Pandora – Family Force 5 Radio

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Deadlifts

Thursday – 10/13/16

Gear: Crain power belt; APT: wrist bands; Uxcell Knee sleeves, Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Deadlifts: [bwt./15, 45/10, 135/9, 180/7, 225/5, add gear: 260/3] (7,5,3) 290/7, 305/5, 320/3

Conv Reverse Band Deadlifts: [185/9, 225/7, 265/5, add gear: 300/3] (7,5,3) 330/7, 347/5, 365/3

Speed Conv Reverse Band (#4) Deadlifts: [185/5] (8,6,4) 195/8, 205/6, 215/4

Stretching: ~5 minutes

Workout time: 1:45

A very good workout, despite struggling with an allergic reaction that started earlier in the day.

I started out with my new Uxcell knee sleeves, but they were bunching up on the sumo DDls, then my left knee began hurting during the first work set of RB conv DLs, so I switched to my much older Ace knee sleeves, and that solved the knee pain and bunching up problems.

Video

Music: Pandora – Rez Band Radio

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Morning Workouts

Rotation 2, Week B; Day 1

Sunday – 10/9/16

Heavy Bag: 15:00

Rotator Cuff: Sitting, front: [2.0/11, 3.5/9] (14,12,10) 4.5/14, 4.75/12, 5.0/10

Abs: Decline Crunch-Side Bend Combo: (12,10,8) bwt./10, bwt./8, bwt./6

Workout Time: 0:36 (hours : minutes)

 

Rotation 2, Week B; Day 2

Monday – 10/10/16

Step-ups: 10:00

Jump Rope: 2:30

Lying Leg Curls (alternate legs): [--/11, 1.5/9] (12,10,8) 2.75/12, 3.0/10, 3.25/8

Workout Time: 0:28

 

Rotation 2, Week B; Day 3

Wednesday – 10/12/16

Heavy Bag: 15:00

Rotator Cuff:  Lying, down: [1.75/11, 3.5/9] (14,12,10) 4.5/14, 4.75/12, 5.0/10

Abs: Dip Bar Twisting Leg Raises: [--/10, 2s/10] (15,15) 4s/15, 4s/15

Workout Time: 0:40

 

Rotation 2, Week B; Day 4

Thursday - 10/13/16

Step-ups: 10:00

Jump Rope: 2:45

Adductors/ Abductors (alternate legs) [--/11, 2s/9] (13,12) 4s/13, 4s/13

Workout Time: 0:26


Now available! Analytical-Literal Translation of the Apostolic Fathers: Volume Seven of the ALT.

This book contains the Apostolic Fathers (APF).  These are the writings of Church leaders of the late first to mid-second centuries, most of whom were direct disciples of the apostles. Some of these books were seriously considered for inclusion in the canon of the NT. They were ultimately rejected for the canon, but all of these APF books were popular in the early centuries of the Church. They give insight into the mindset of the early Church shortly after the apostles and provide background to the NT. As such, they are very much worth reading.


Week 5 of 10 (Week A)

Bodyweight: 119.4 pounds

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Bench Assistance

Sunday – 10/16/16

Gear: Crain power belt, Redline wrist wraps.

Shoes: Coleman sneakers.

Bar: Texas Power Bar.

Medium (regular) Grip Incline Benches: [Dumbbells: 10s/15, Barbell: 45/9, 70/7, 90/5, and gear: 110/3] (7,5,3) 122/7, 127/4*, 132/3

Close Grip Decline Bench: [55/9, 80/7; 100/5, 120/3] (7,5,3) 135/7, 140/5, 147/3

Wide Grip Barbell Rows: [45/8, 60/6, 72/4] (8,6,4) 80/8, 90*/6, 85/4

Dumbbell Reverse Curls: [10s/9, 16.5s/7] (11,9,7) 22.5s/11, 24s/9, 26.5s/7

Stretching: ~5 minutes

Workout time: 1:53

The first set of inclines was really tough and left tired for the second set, but then the third set went as planned.

On the rows, you see me starting, then stopping, then starting again in the video. That is because I misloaded the bar on the first set, putting a 2-1/2 on one side and not on the other side. I put a 2-1/2 on the side without one, but should have instead taken the other one off. That gave me five pounds more than I had planned. But it worked out as I still got my planned reps, so I increased from there for my final set. 

Then on the recorded set of curls, the weights felt unbalanced. That is why you see me looking at them, but they were right, and it was an easy set.

This workout took 19 minutes longer than last time, but I’m not sure why.

Video

Music: Pandora – Holy Soldier Radio

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Squats

Monday – 10/17/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots.

Bar: Heavy Duty Power Bar.

Sting Ray (front, close stance) Squats: [--/15, 55/10, 75/9, 95/7, 112/5, add gear: 127/3] (7,5,3) 142/7, 150/5, 157/3

Reverse Band Squats: [--/10, 65/10, Bands: 155/9, 190/5, 225/5, add gear: 255/3] (7,5,3) 285/7, 300/5, 315/3

Speed Reverse Band Squats: [155/5] (8,6,4) 170/8, 180/6, 190/4

Stretching: ~5 minutes

Workout time: 2:10*

Several things went wrong during this workout that led to the workout taking too long. But the work sets in-between the problems went well and as planned.

Video

Music: Pandora – Pillar Radio

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Benches

Wednesday – 10/19/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bars: Cambered Bar; Heavy Duty Power Bar.

Dead Stop Cambered Bar Benches: [regular: 50/15, 70/9, dead stop: 85/7, 100/5, add gear: 115/3] (7,5,3) 130/7, 135/5, 142/3

Rack Benches (Lockouts): [85/9, 110/7, 130/5, add gear: 150/3] (7,5,3) 165/7, 172/5, 180/3

Speed Benches: [65/6, 80/4] (8,6,4) 90/8, 95/6, 100/4

Close Grip Curl Bar Rows: [45/8, 65/6, 80/4] (8,6,4) 90/8, 95/6, 100/4

Stretching: ~5 minutes

Workout time: 1:50

A very good workout.

Video

Music: Pandora – Three Days Grace Radio

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Deadlifts

Thursday – 10/20/16

Gear: Crain power belt; Mueller: knee sleeves; APT: wrist bands.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar (deadlift work), Heavy Duty Power Bar (calves).

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 175/7, 215/5, add gear: 247/3] (7,5,3) 275/7, 290/5, 305/3

Sumo Stiff Leg Deadlifts: [135/9, 170/7, 205/5, add gear: 235/3] (7,5,3) 260/7, 272/5, 285/3

Sumo Speed Deadlifts: [135/5] (8,6,4) 152/8, 160/6, 167/4

Standing Barbell Calves: [100/11, 127/9] (11,9,7) 142/11, 150/9, 157/7

Stretching: ~5 minutes

Workout time: 1:56

 Another very good workout.

 The Mueller knee sleeves did not provide enough support, so I will use my Ace knee sleeves. I had two pairs and ordered another from Amazon. http://amzn.to/2egPV0g

Out of curiosity, I measured my stances for squats and deadlifts. The distance between my heels for squats is 16” and for deadlifts 17”. Reading over my old logs, I tried using 17” for squats at one time, but that did not work out, so I brought it in to 16” and apparently have kept it there ever since.

Video

Music:  Pandora – X-Sinner Radio

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Morning Workouts

Rotation 3, Week A; Day 1

Sunday – 10/16/16

Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (arms together): [2.5/11, 4.5/9] (14,12,10) 5.5/14, 5.75/12, 6.0/10

Abs: Sit-ups: [--/9, 7.5/7] (12,10,8) 15.0/12^, 16.75/10^, 17.5/8^

Workout Time: 0:38

 

Rotation 3, Week A; Day 2

Monday – 10/17/16

Step-ups: 10:00

Jump Rope: 3:00

Standing Leg Curls (one leg at a time): [--/10] (10,10) 2s/10, 2s/10

Workout Time: 0:28

I got confused on the leg curls and only did 2 x 10 with the same weights I did 3 x 15 last time.

 

Rotation 3, Week A; Day 3

Wednesday – 10/19/16

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [2.5/11, 4.25/9] (15,15) 5.5/15, 5.5/15

Abs: Leg Raises: (28,28) 28, 28 reps

Workout Time: 0:35

Going down to ten reps on RC work feels too heavy, so I will do 12-15 reps. And with that many reps, two sets should suffice.

 

Rotation 3, Week A; Day 4

Thursday – 10/20/16

Step-ups: 10:00

Jump Rope: 3:00

Adductors/ Abductors (one leg at a time) [--/13] (15,15) 2s/15, 2s/15

Workout Time: 0:30


Week 6 of 10 (Week B)

Bodyweight: 120.6 pounds.

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Bench Assistance

Sunday – 10/23/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3 Count Pause Decline Benches: [regular: 55/15, 80/9, pause: 100/7, 120/5, add gear: 137/3] (6,4,2) *162/2, 152/6, 160/4, 167/2

Wide Grip Incline Bench: [45/9, 70/7, 90/5, add gear: 105/3] (6,4,2) 117/6, 122/4, 127/2

Dumbbell Rows (elbows out): [30/8, 45/6, 57/4] (7,5,3) 65/7, 67/5, 70/4*

Curl Bar Reverse Curls: [37/9, 50/7] (10,8,6) 57/10, 60/8, 62/6

Stretching: ~5 minutes

Workout time: 2:01*

I misloaded for the first set of declines, putting 10s on rather than 5s. I realized the mistake after the second rep, but that added to my workout time. Otherwise, this was a very hard workout, with the final reps of all three work sets of the first two exercises being grinders, but I got them all! But still, I probably should have increased by 2-1/2 pounds less from last time, but I will do that for next time.

I inadvertently did an extra rep of the last set of rows, probably because the third rep was so easy. I probably need to increase by a bit more set to set.

Video

Music: Pandora – Creed Radio

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Squats

Monday – 10/24/16

Gear: Crain: power belt, Genesis wrist wraps; APT heavy knee sleeves.

Shoes: Generic boots; Adidas Title Run basketball shoes.

Bar: Heavy Duty Power Bar.

Extra Low Squats: [--/20, 65/10, 115/9, 150/7, 180/5, add gear: 210/3] (6,4,2) 235/6, 247/4, 260/2

Partial Squats: [145/7, 185/5, 225/3, add gear: 255/3] (6,4,2) 285/6, 300/4, 315/2

Jump Squats: [45/6, 55/4] (7,5,3) 70/7, 75/5, 80/3

Stretching: ~5 minutes

Workout time: 1:53

An excellent workout.

Videos:

Messed up again and ended up with two videos.

Extra low squats and one set of partial squats

Last set of partial squats and one set of jump squats

Music: Pandora – Showdown Radio

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Benches

Wednesday – 10/26/16

Gear: Crain: power belt, Genesis wrist wraps.

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar.

Wide Grip Benches: [MG: 50/15, WG: 50/10, 70/9, 90/7, 110/5, add gear: 125/3] (6,4,2) 140/6, 147/4, 155/2

Band Benches (#1, mini-bands): [50/7, 65/5, add gear: 80/3] (6,4,2) 95/6, 100/4, 107/2

Speed Band Benches: [45/5] (7,5,3) 60/7, 65/5, 70/3

Medium Grip Curl Bar Rows: [50/8, 70/6, 90/4] (7,5,3) 100/7, 105/5, 110/3

Stretching: ~5 minutes

Workout time: 1:52

Another excellent workout. Bend benches were especially satisfying after my struggles on them last time.

Video

Music: Pandora – Skillet Radio

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Deadlifts

Thursday – 10/27/16

Gear: Crain power belt; APT: wrist bands; Ace knee sleeves.

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Sumo 3” Deficit Deadlifts: [bwt./15, 45/10, 135/9, 185/7, 230/5, add gear: 275/3] (6,4,2) 305/6, 320/4, 335/2

Conv Reverse Band Deadlifts: [185/9, 230/7, 275/5, add gear: 315/3] (6,4,2) 347/6, 365/4, 382/2

Speed Conv Reverse Band (#4) Deadlifts: [185/5] (7,5,3) 205/7^, 215/5^, 225/3^

Stretching: ~5 minutes

Workout time: 1:49

I was busy during the day and was tired before I even started this workout, but it still went very well.

It didn’t work out not using chalk, as I was having grip problems throughout this workout. I gave in and used chalk on the last two sets and will continue to do so. I shouldn’t have grip problems at my next planned contest, as it will be using a Wolfe Deadlift Bar, which has even more aggressive knurling than my Ohio Deadlift Bar.

I am planning on taking Sunday off as my regular extra day off, so I will start the second half of this routine on Monday.

Video

On the first recorded set of RB DLs, you see me starting the first rep then stopping. If you look to the left, you’ll see that side coming up but not the other. That is because I had a ten on one side but not on the other. I thus had to stop and reset. I’ve been misloading a lot lately and really need to it watch it before I hurt myself.

 Music: Pandora – Thousand Foot Krutch Radio

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Morning Workouts

Rotation 3, Week B; Day 1

Sunday – 10/23/16

Heavy Bag: 15:00

Rotator Cuff: Sitting, front: [2.0/11, 3.75/9] (15,15) 4.75/15!, 4.75/15!

Abs: Decline Crunch-Side Bend Combo: (12,10,8) bwt./10, bwt./8, bwt./6

Workout Time: 0:33 (hours : minutes)

 

Rotation 3, Week B; Day 2

Monday – 10/24/16

Step-ups: 10:00

Jump Rope: 3:00

Lying Leg Curls (alternate legs): [--/11, 1.75/9] (12,10,8) 3.0/12, 3.25/10, 3.5/9

Workout Time: 0:33

 

Rotation 3, Week B; Day 3

Wednesday – 10/26/16

Heavy Bag: 15:00

Rotator Cuff:  Lying, down: [1.75/11, 3.75/9] (15,15) 4.75/15, 4.75/15

Abs: Dip Bar Twisting Leg Raises: [--/10, 2s/10] (18,18) 4s/18, 4s/18

Workout Time: 0:40

 

Rotation 3, Week B; Day 4

Thursday - 10/27/16

Jump Rope: 2:45

Sitting Barbell Calves [100/9, 120/7] (12,10,8) 135/, 142/, 150/

Workout Time: 0:26

I was experimenting with another way to do sitting calves in my home gym, and it worked out. As such, I will be incorporating them into my morning workouts. I will explain a new format for my morning workouts shortly.


Now available! Why Are These Books in the Bible and Not Others: Volume One - The Old Testament.

This Volume One of a three volume set will study the books included in the Old Testament (OT) and consider other books that could have been included in it but were not. Each of the 39 books in the OT will be reviewed in detail, and it will be explained why they were included in the OT. Then the debate about the “extra” books found in Roman Catholic and Eastern Orthodox Bibles as compared to Protestant and Jewish Bibles will be addressed. Lastly, other books that some wonder why they are not included in the OT will be discussed. It will be explained why these books were rejected.


These workout logs are continued at: 2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 7-12 of 10.


2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 1-6 of 10. Copyright 2016 by Gary F. Zeolla.

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

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