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2016-17 Two by Two Powerlifting Training Plan

Post-Contest Routine, Weeks 7-10 of 10

by Gary F. Zeolla


These workout logs are continued from 2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 1-6 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).


Halfway Routine Changes

I know I said I wouldn’t make any changes, but I need to make a couple of minor ones. Working calves on my Week A Deadlift Day has proven to be too much. It made my shortest workout my longest and too tiring. As such, I will move calves back to my morning workouts. But to do so will require splitting up step-ups and jumping rope. That will work out anyway, as with working longer and harder now on them, there is no reason to do both on the same day.

I am up to doing step-ups for ten minutes and jumping rope for three minutes. I will gradually increase to fifteen minutes and five minutes, respectively. I will do the step-ups on days I will be squatting later, as they work the quads like squats, and jump rope on days I will be deadlifting later, as they work the hamstring like deadlifts do. I will then do calves after the step-ups and both adductors/ abductors and leg curls after jumping rope. That should keep the workouts to about 30 minutes each.

Also, my biceps have been sore, so I will go back to doing what I was doing; that is to alternate curls and reverse curls on Bench Assistance Day.

But that is it. Two changes that are going back to what I was doing. Otherwise, my training is going well, so “If it’s not broken, don’t fix it.”


Annual Physical Exam - 2016 is a new article. It discusses my most recent annual exam and the problem I had with getting both a flu shot and my blood pressure/ resting heart rate taken.


Now available! Why Are These Books in the Bible and Not Others? - Volume Two - A Translator’s Perspective on the Canon of the New Testament

       In this second volume of a three-volume set, each of the 27 books included in the New Testament will be reviewed in detail. Who wrote them and when, their theology, and other pertinent background information will be discussed to explain why they were included in the New Testament. Arguments against the traditional viewpoints on these books will be addressed.


Week 7 of 10 (Week A)

Bodyweight: 120.8 pounds

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Bench Assistance

Monday – 10/31/16

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] (6,4,2) 125/6, 130/4, 137/2

Close Grip Decline Bench: [55/9, 80/7; 105/5, and gear: 125/3] (6,4,2) 140/6, 147/4, 155/2

Wide Grip Barbell Rows: [45/8, 65/6, 80/4] (7,5,3) 90/7, 95/5, 100/3

Preacher Curls: [35/9, 42/7] (11,9,7) and wrist wraps: 47/11, 50/9, 52/7

Stretching: ~5 minutes

Workout time: 1:54

I felt refreshed after my extra day off, and this workout went very well as a result.

Video

Music: Pandora – Christian Rock Radio

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Squats

Wednesday – 11/2/16

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, 80/9, 100/7, 120/5, add gear: 135/3] (6,4,2) 150/6, 157/4, 165/2

Reverse Band Squats: [--/10, 65/10, Bands: 155/9, 195/5, 235/5, add gear: 270/3] (6,4,2) 300/6, 315/4, 330/2

Speed Reverse Band Squats: [155/5] (7,5,3) 175/7, 185/5, 195/3

Stretching: ~5 minutes

Workout time: 1:52

It was unseasonably warm in the Pittsburgh area for the first week of November, and I had already shut off my A/C. As a result, I was sweating bullets by the end of this workout. But it went very well, nevertheless.

Video

Music: Pandora – Pillar Radio

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Benches

Thursday – 11/3/16

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, 105/5, add gear: 120/3] (6,4,2) *130/6, *137/4, *145/2

Rack Benches (Lockouts): [85/9, 110/7, 130/5, add gear: 150/3] (6,4,2) 170/6, 177/4, 185/2

Speed Benches: [70/6, 85/4] (7,5,3) 95/7^, 100/5^, 105/3^

Close Grip Curl Bar Rows: [45/8, 65/6, 85/4] (7,5,3) 95/7, 100/5, 105/3

Stretching: ~5 minutes

Workout time: 1:48

The same warm weather that cause me to be sweating bullets in yesterday’s workout kept me from sleeping that night. But I was able to take a nap before this workout and felt fine for it. I thank God for that. But then I forgot about my cambered bar only weighing 40 pounds and thus my “base weight” being 130 not 135. As a result, I used five pounds less than I had planned for all three work sets. But that might have been a good thing, as all three sets were tough. I’m not sure if I would have hit my target reps with five pounds more. But the rest of the workout went as planned and very well.

Video

Music: Pandora – Creed Radio

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Deadlifts

Sunday – 11/6/16

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar (deadlift work).

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 175/7, 215/5, add gear: 247/3] (6,4,2) 285/6, 300/4, 315/2

Sumo Stiff Leg Deadlifts: [135/9, 175/7, 210/5, add gear: 242/3] (6,4,2) 270/6, 282/4, 297/2

Sumo Speed Deadlifts: [135/5] (7,5,3) 160/7!, 167/5!, 175/3!

Stretching: ~5 minutes

Workout time: 1:41

After the extra hour of sleep due to the time change, I felt very good for this workout, and it went very well. The only hiccup was I forgot to update the weights on my log for the warmups for the first exercise, so I went too light on them. The first work set felt a bit heavy as a result, but it didn’t affect my performance.

Video

Music:  Pandora – Fireflight Radio

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Morning Workouts

Rotation 4, Week A; Day 1

Monday – 10/31/16

Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (arms together): [2.5/11, 4.5/9] (15,15) 5.75/15!, 5.75/15!

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

Workout Time: 0:36

 Oops. I forgot to increase the weights on my log and thus for this workout for the sit-ups. I thought they felt easy.

Rotation 4, Week A; Day 2

Wednesday – 11/2/16

Step-ups: 11:00

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

Workout Time: 0:28

Calves felt okay doing them in the morning again. But I knew this time to use less weight than when I do them after my lifting workouts. Not sure why.

 

Rotation 4, Week A; Day 3

Thursday – 11/3/16

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [2.5/11, 4.5/9] (15,15) 5.75/15!, 5.75/15!

Abs: Leg Raises: (28,28) 30, 30 reps

Workout Time: 0:35

 

Rotation 4, Week A; Day 4

Sunday – 11/6/16

Jump Rope: 3:15

Adductors/ Abductors (one leg at a time) [--/11, 2s/9] (15,15) 4s/15, 4s/15

Standing Leg Curls (one leg at a time): [--/11, 2s/9] (10,10) 4s/10, 4s/10, 4s/10

Workout Time: 0:29


Now available! Why Are These Books in the Bible and Not Others?: Volume Three - The Apostolic Fathers and the New Testament Apocrypha

This Volume Three of a three volume set covers books not included in the New Testament. These books include the writings of the Apostolic Fathers, who were Church leaders and writers of the late first to mid-second centuries, along with “apocryphal” books, both orthodox and Gnostic. Among these apocryphal books are some that have received much publicity of late and from which many people derive their ideas of early Christian history.


Week 8 of 10 (Week B)

Bodyweight: 120.8 pounds.

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Bench Assistance

Monday – 11/7/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3 Count Pause Decline Benches: [regular: 50/15, 80/9, pause: 100/7, 120/5, add gear: 140/3] (6,4,2) 155/6, 162/3*, 170/2

Wide Grip Incline Bench: [45/9, 70/7, 90/5, add gear: 107/3] (6,4,2) 120/6^, 125/4, 132/2^

Dumbbell Rows (elbows out): [35/8, 47/6, 60/4] (7,5,3) 67/7^, 71.5/5!, 74/3!

Curl Bar Reverse Curls: [37/9, 50/7] (10,8,6) 60/10^, 62/8^, 65/6^

Stretching: ~5 minutes

Workout time: 2:01*

Health problems flare-ups led to a sleepless night before this workout, then thanks to the stupid time change, I woke up an hour early. As a result, I was dragging all day before this workout. But I took a nap during the afternoon and felt okay for it, and it went very well.

Video

I only recorded the final set of declines, but the rest of the workout as usual.

Music: Pandora – Creed Radio

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Squats

Wednesday – 11/9/16

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, 120/9, 155/7, 190/5, add gear: 220/3] (6,4,2) 245/6!, 257/3*, 270/2!

Partial Squats: [145/7, 190/5, 230/3, add gear: 265/3] (6,4,2) 295/4*, 310/1*, 275/0*

Jump Squats: [45/6, 65/4] (7,5,3) 75/7, 80/5, 85/5*

Stretching: ~5 minutes

Workout time: 1:51

A not so good workout. On the X-low squats, I had a hard time getting down throughout my warmups and first work set. Thus, although I’m marking the first work set as a 50s PR, half of the reps were not quite deep enough, so it is not a true PR. For the second set, I hit depth on all the reps, but the third rep was so hard I didn’t try the fourth, which would have given me a PR. But then the last set went well for a true 50s PR. I’m not sure if I wasn’t warmed up enough for the first set or what happened.

But then I really do not know what happened on partial squats, as they were a disaster. On the first work set, I was not concentrating and thinking it was my final warmup set and thus did not get psyched up and was planning on only doing three reps. But those reps were so hard that I realized it was my first work set and tried to do three more, but got buried on the fifth rep. Then the first rep of next set was so hard, I didn’t try another. Not being sure what to do at that point, I dropped the weight, figuring I’d pump out a least a few lighter reps. But the walkout felt so bad that I just re-racked it without trying a rep. I have no idea what I will do next time. But at least the jump squats then went well. I even did a couple of extra reps on the last set without realizing it.

Video

Music: Pandora – Pillar Radio

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Benches

Thursday – 11/10/16

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: 130/3] (6,4,2) 145/6^, 152/3*, 160/2^

Band Benches (#1, mini-bands): [50/7, 67/5, add gear: 82/3] (6,4,2) 97/6, 105/4, 112/2

Speed Band Benches: [50/5] (7,5,3) 65/7, 70/5, 75/3

Medium Grip Curl Bar Rows: [55/8, 75/6, 95/4] (7,5,3) 105/7!, 110/5!, 115/3!

Stretching: ~5 minutes

Workout time: 1:57

A very good workout, with several tied or new 50 PRs. The one missed rep kept me from one more tied PR.

Video

I only recorded the final set of WGBPs, but the rest of the workout as usual.

Music: Pandora – Christian Rock Radio

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Deadlifts

Sunday – 11/13/16

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, 235/5, add gear: 285/3] (6,4,2) 315/5*, 330/3*, 347/1*

Conv Reverse Band Deadlifts: [185/9, 235/7, 285/5, add gear: 325/3] (6,4,2) 360/6!, 377/4!, 395/2!

Speed Conv Reverse Band (#4) Deadlifts: [185/5] (7,5,3) 215/7!, 225/5!, 235/3!

Hand Gripper: several sets of 10-15 reps

Stretching: ~5 minutes

Workout time: 1:58

Sumo DDLs did not go well. I have an idea of what it might be. Maybe doing sumo SLDLs as my only other sumo lift is not sufficient work for the legs. But then all of my conv work went well, hitting 10 pound 50 PRs on all of my work sets.

I just got the hand gripper from Amazon. I was just experimenting with it here.

Video

Music: Pandora – Saint Radio

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Morning Workouts

Rotation 4, Week B; Day 1

Monday – 11/7/16

 

Heavy Bag: 15:00

Rotator Cuff: Sitting, front: [2.5/11, 4.0/9] (15,15) 5.0/15!, 5.0/15!

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

Workout Time: 0:33 (hours : minutes)

 

Rotation 4, Week B; Day 2

Wednesday – 11/9/16

Step-ups: 12:00

Sitting Barbell Calves [105/11, 135/9] (12,10,8) 150/12, 160/10, 170/8

Workout Time: 0:33

 

Rotation 4, Week B; Day 3

Thursday - 11/10/16

Heavy Bag: 15:00

Rotator Cuff:  Lying, down: [2.0/11, 4.0/9] (15,15) 5.0/15!, 5.0/15!

Abs: Dip Bar Twisting Leg Raises: [--/10, 2s/10] (20,20) 4s/20, 4s/20

Workout Time: 0:42

 

Rotation 4, Week B; Day 4

Sunday – 11/13/16

Jump Rope: 3:30

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

Lying Leg Curls (alternate legs): [0.5/11, 2.0/9] (12,10,8) 3.25/12, 3.5/10, 3.75/8

Workout Time: 0:33


Week 9 of 10 (Week A)

Bodyweight: 121.8 pounds

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Bench Assistance

Monday – 11/14/16

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, 95/5, and gear: 115/3] (5,3,1) 127/5, 135/3, 142/1^

Close Grip Decline Bench: [55/9, 85/7; 110/5, and gear: 135/3] (5,3,1) 150/5, 157/3, 165/1

Wide Grip Barbell Rows: [45/8, 65/6, 85/4] (6,4,2) 97/6, 102/4, 107/2

Preacher Curls: [35/9, 45/7] (11,9,7) and wrist wraps: 50/11, 52/9, 55/7

Stretching: ~5 minutes

Workout time: 1:53

An excellent workout. I will be shortening this routine from the originally planned 11 weeks to ten weeks, so that I can have a full 12 weeks for my Pre-Contest Routine. That is why I did my lower reps for the first three exercises. I will do the same for the rest of the exercises this week.

Video

Music: Pandora – Christian Rock Radio

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Squats

Wednesday – 11/16/16

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, 80/9, 105/7, 125/5, add gear: 145/3] (5,3,1) 160/5, 170/3^, 180/1!

Reverse Band Squats: [--/10, 65/10, Bands: 155/9, 200/5, 240/5, add gear: 280/3] (5,3,1) 315/5, 332/3, 350/1

Speed Reverse Band Squats: [160/5] (6,4,2) 180/6, 190/4, 200/2

Stretching: ~5 minutes

Workout time: 1:50

An excellent workout.

Video

Music: Pandora – Red Radio

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Benches

Thursday – 11/17/16

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: 90/7, 105/5, add gear: 120/3] (5,3,1) 137/5, 145/3, 152/2*, 160/1

Rack Benches (Lockouts): [85/9, 115/7, 140/5, add gear: 160/3] (5,3,1) 175/5, 185/3^, 192/1^

Speed Benches: [70/6, 90/4] (6,4,2) 100/6^, 105/4^, 110/2^

Close Grip Curl Bar Rows: [55/8, 75/6, 92/4] (6,4,2) 102/7*, 110/4, 115/2

Stretching: ~5 minutes

Workout time: 1:55

This was an excellent workout. The third set of cambered bar benches was supposed to be a single, but it felt so easy I did a second rep. I thus did an extra set in order to finish this routine with a hard single. And even that was with strength to spare. But this was probably due to getting confused on the weights and going lighter than I should have last time.

Also, an important point to note is I wasn’t breathing into my diaphragm like I usually do for benches on the first two work sets. I do that to raise up the lower part of my chest towards the bar, but that wasn’t necessary with lowering the bar to the safeties not my chest. But it also stabilizes my core, so I did so for the last two sets, and they felt much better.

 I then made sure I was breathing into my diaphragm on rack benches, even though again, I don’t touch the bar to my chest. And they also went well.

Video

Music: Pandora – Pillar Radio

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Deadlifts

Sunday – 11/20/16

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

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar (deadlift work).

Conv Snatch Grip Deadlifts: [--/15, 45/10, 135/9, 185/7, 230/5, add gear: 270/3] (5,3,1) 300/5, 315/3, 330/1

Sumo Stiff Leg Deadlifts: [135/9, 175/7, 215/5, add gear: 247/3] (5,3,1) 280/5, 295/3, 310/1

Sumo Speed Deadlifts: [135/5] (6,4,2) 165/6^, 172/4^, 180/2^

Hand Gripper: 5 x 10, holding each rep for one second and increasing tension on each set.

Stretching: ~5 minutes

Workout time: 1:46

An excellent workout.

Videos:

I messed up again and ended up with two videos.

First set of SG DLs

Rest of workout

Music:

My tablet died on my after SG DLs, so I switched to a Cassette tape then a CD

Pandora: Barren Cross Radio

Tape: Saint – Too Late for Living

CD: X2004 – Christian Rock Hits

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Morning Workouts

 

Rotation 5, Week A; Day 1

Monday – 11/14/16

 Heavy Bag: 15:00 (minutes :  seconds)

Rotator Cuff: Shoulder Horn (arms together): [3.0/11, 5.0/9] (15,15) 6.0/15!, 6.0/15!

Abs: Sit-ups: [2.5/9, 10/7] (12,10,8) 16.75/12!, 17.5/10!, 18.75/8!

Workout Time: 0:40

 

Rotation 5, Week A; Day 2

Wednesday – 11/16/16

Step-ups: 13:00

Standing Barbell Calves: [100/9, 127/7] (12,10,8) 142/12, 150/10, 157/8

Workout Time: 0:32

Calves felt okay doing them in the morning again. But I knew this time to use less weight than when I do them after my lifting workouts. Not sure why.

 

Rotation 5, Week A; Day 3

Thursday – 11/17/16

Heavy Bag: 15:00

Rotator Cuff: Lying, in: [2.75/11, 4.75/9] (15,15) 6.0/15!, 6.0/15!

Abs: Leg Raises: (28,28) 35!, 30 reps

Workout Time: 0:35

 

Rotation 5, Week A; Day 4

Sunday – 11/20/16

Jump Rope: 3:45

Adductors/ Abductors (alternate legs) [--/11, 3s/9] (10,10) 4s/10, 4s/10

Standing Leg Curls (one leg at a time): [--/11, 2s/9] (13,13) 4s/13, 4s/13, 4s/13

Workout Time: 0:34

 

Week 10 of 10 (Week B)

Bodyweight: 121.8 pounds.

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Bench Assistance

Monday – 11/21/16

Gear: Crain power belt, Genesis wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar.

3 Count Pause Decline Benches: [regular: 50/15, 80/9, pause: 105/7, 125/5, add gear: 145/3] (5,3,1) 160/4* 165/3!, 175/1^

Wide Grip Incline Bench: [45/9, 70/7, 95/5, add gear: 112/3] (5,3,1) 125/5^, 130/3, 137/1

Dumbbell Rows (elbows out): [35/8, 47/6, 60/4] (6,4,2) 70/6, 74/4, 77/2^

Curl Bar Reverse Curls: [40/9, 55/7] (10,8,6) 62/9^, 65/7^, 67/5^

Stretching: ~5 minutes

Workout time: 2:01*

A good workout, except it took too long. Actually, my BA workouts have been taking too long throughout this routine. I will thus be making a couple of change to them for my next routine, which I will explain shortly.

Video

Music: Pandora – Third Day grace Radio

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Squats

Wednesday – 11/23/16

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, 125/9, 150/7, 175/5, 200/3, add gear: 227/3] (5,3,1) 252/5!, 265/3!, 277/1!

Partial Squats: [145/7, 190/5, 230/3, add gear: 265/3] (5,3,1) 295/5, 310/3, 325/1

Jump Squats: [45/6, 65/4] (6,4,2) 80/6, 85/4, 90/2

Stretching: ~5 minutes

Workout time: 1:50

An excellent and very satisfying workout after having problems with this workout last time. Last time, I had problems hitting the “extra low” depth on the first exercise and didn’t try my planned final rep on the second set. This time, I had little problems with depth and hit all of my planned reps. I think an added warm up set helped in the first regard.

Then last time partial squats were a disaster. I was planning on going 3 x 6,4,2 and ended up doing 4,1,0. This time I used the same weights but planned on 5,3,1 and got 5,3,1. I think the problem last time was due to being too optimistic in my weights and not concentrating enough, but this time I was more realistic and kept my head in the game.

Video

Music: Pandora – Pillar Radio

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Benches

Friday – 11/25/16

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, 75/9, 95/7, 115/5, add gear: 135/3] (5,3,1) 150/4*, 157/2*, 165/1

Band Benches (#1, mini-bands): [55/7, 75/5, add gear: 90/3] (5,3,1) 105/4*, 110/2*, 117/1

Speed Band Benches: [55/5] (6,4,2) 67/6, 72/4, 77/2

Medium Grip Curl Bar Rows: [65/8, 85/6, 100/4] (6,4,2) 110/6!, 115/4!, 120/2!

Stretching: ~5 minutes

Workout time: 1:56

I moved this workout back to Friday so I could spend Thanksgiving with my family. But it was a strange workout. I missed the final reps of my first two sets of my first two exercises, but then both of the final singles were with strength to spare.

Video 1

Video 2

Music: Pandora – Family Force 5 Radio

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Deadlifts

Sunday – 11/27/16

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, 190/7, 240/5, add gear: 290/3] (5,3,1) 320/4*, 335/2*, 350/1

Conv Reverse Band Deadlifts: [185/9, 235/7, 285/5, add gear: 335/3] (5,3,1) 370/5, 390/3, 410/1

Speed Conv Reverse Band (#4) Deadlifts: [185/5] (6,4,2) 225/6!, 235/4!, 245/2!

Hand Gripper: 5 holds of 10 seconds each.

Stretching: ~5 minutes

Workout time: 2:01*

Sumo deficits are still not going well, but the conv work went very well. I’ll see what happens in regards to deadlifts training in my Pre-Contest Routine. I have the routine laid out so that I will be training sumo and conv deadlifts evenly. Whichever is going best come contest time is the one I will use at the contest.

Monday is my planned extra day off, so I will start my Pre-Contest Routine on Wednesday.

Video

Music: Pandora – Saint Radio

______________________________

Morning Workouts

Rotation 5, Week B; Day 1

Monday – 11/21/16

Heavy Bag: 15:00

Rotator Cuff: Sitting, front: [2.5/11, 4.0/9] (15,15) 5.0/15^, 5.0/15^

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

Workout Time: 0:33 (hours : minutes)

I forgot to update the weights for the RC exercise, so I just repeated what I did last time. But at least I finally got my planned reps on the abs exercise.

 

Rotation 5, Week B; Day 2

Wednesday – 11/23/16

Step-ups: 14:00

Sitting Barbell Calves [115/11, 145/9] (12,10,8) 160/12, 167/10, 175/8

Workout Time: 0:36

 

Rotation 5, Week B; Day 3

Thursday - 11/24/16

Heavy Bag: 15:00

Rotator Cuff:  Lying, down: [2.25/11, 4.25/9] (15,15) 5.25/15!, 5.25/15!

Abs: Dip Bar Twisting Leg Raises: [--/10, 3s/10] (20,20) 6s/20, 6s/20

Workout Time: 0:42

I did this workout in Thanksgiving morning so that I’d have more of an appetite for the Thanksgiving meal in the afternoon.

 

Rotation 5, Week B; Day 4

Sunday – 11/27/16

Jump Rope: 3:30

Adductors/ Abductors (alternate legs) [--/11, 2s/9] (15,15) 4s/15, 4s/15

Lying Leg Curls (alternate legs): [0.75/11, 2.5/9] (12,10,8) 3.5/12, 3.75/10, 4.0/8

Workout Time: 0:36


These workout logs are continued at: 2016-17 Two by Two Powerlifting Training Plan; Pre-Contest Routine, Weeks 1-6 of 12.


2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 7-10 of 10. Copyright 2016 by Gary F. Zeolla.

Powerlifting and Strength Training
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