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2016-17 Two by Two Training Plan Workouts Summary

(Powerlifts in Week B of Pre-Contest Routine)

By Gary F. Zeolla

Below is a summary of the planned exercises for all my workouts in my "Two by Two Powerlifting Training Plan - 2016-17." Note that I usually lift four times per week (Sunday, Monday, Wednesday, Thursday). For background to this chart, see the article 2016-17 Two by Two Training Plan Preview.

Abbreviations:
CG = Close Grip
MG – Medium Grip (my regular grip)
WG = Wide Grip
BB = Barbell
CB = Curl Bar
DB = Dumbbell
RB = Reverse Bands
RC = Rotator Cuff 

Bench Assistance Day:
Post-Contest Routine:
Week A: MG Inclines, CG Declines, WG BB Rows, Reverse DB Curls/
Preacher Curls
Week B: 3 Count Pause Declines, WG Inclines, DB Overhand Rows (elbows out), CB Reverse Curls

Pre-Contest Routine:
Week A: WG Declines, Bar Dips (straight)/ MG Presses, MG/ CG BB Rows, Speed MG BB Rows/ CB Curls
Week B: MG Declines, Rings Dips (leaning)/ CG Presses, CG BB Rows, Speed CG/ MG BB Rows/ BB Reverse Curls

Skip Presses last two workouts pre-contest.

For details on the change from inclines to dips and no reverse curls, see 2016-17 Mid-Training Plan Plans.

Squat Day:
Post-Contest Routine:
Week A: Sting Ray (front, close stance) Squats, Reverse Band Squats, Speed RB Squats
Week B: Extra Low Squats, Partial Squats, Jump Squats

Pre-Contest Routine:
Week A: Pause Squats, Chain Squats, Speed Chain Squats
Week B: Squats with Sleeves,
Manta Ray (high bar, close stance) Squats, Speed Squats

Squats with Wraps last two squat workouts pre-contest. Skip look-alike lift.

Bench Day:
Post-Contest Routine:
Week A: Dead Stop Cambered Bar Benches, Rack Benches (Lockouts), Speed Benches, CG CB Rows
Week B: Wide Grip Benches, Band Benches, Speed Band Benches, MG CB Rows

Pre-Contest Routine:
Week A: 3 Count Pause Benches, Chain Benches, Speed Chain Benches, WG CB Rows
Week B: Benches, CG Benches, Push-ups, DB Underhand Row

Benches last two workouts pre-contest. Skip look-alike lift.

Note: All BB Rows done overhand, pulling the bar to the chest. All CB Rows done underhand, pulling the bar to the stomach.

Deadlift Day:
Post-Contest Routine:
Week A: Conv Snatch Grip Deadlifts, Sumo SLDLs,
Sumo Speed Deadlifts, [Standing BB Calves], Gripper (reps)
Week B: Sumo 3” Deficit Deadlifts, Conv
Reverse Band Deadlifts, Conv Speed RB Deadlifts, Gripper (holds)

Pre-Contest Routine:
Week A: Conv Deadlifts, Sumo Chain Deadlifts, Sumo
Speed Chain Deadlifts, Gripper (reps)
Week B: Sumo Deadlifts, Conv Deficit Deadlifts,
Speed Conv Deficit Deadlifts, Gripper (holds)

Sumo Deadlifts last two workouts pre-contest. Skip look-alike lift.

Morning Workouts:

Weeks 1-6:

Post-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (arms together); Abs: Sit-ups
Day 2: Step-ups, Jump Rope, Standing Leg Curls (one leg at a time)

Day 3: Heavy Bag, RC: Lying, in; Abs: Leg Raises
Day 4: Step-ups, Jump Rope, Adductors/ Abductors (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Sitting, front; Abs: Decline Crunch-Side-Bend Combo
Day 2: Step-ups, Jump Rope, Lying Leg Curls (alternate legs)
Day 3: Heavy Bag, RC: Lying, down; Abs: Dip Bar Twisting Leg Raises
Day 4: Step-ups, Jump Rope,
Adductors/ Abductors (alternate legs)

Pre-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (alternate arms); Abs: Decline Sit-ups
Day 2: Step-ups, Jump Rope, Standing Leg Curls (
alternate legs)
Day 3: Heavy Bag, RC: Lying on side; Abs: Dip Bar Leg Raises
Day 4: Step-ups, Jump Rope,
Adductors/ Abductors (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Lying, up; Abs: Crunch-Side-Bend Combo
Day 2: Step-ups, Jump Rope, Lying Leg Curls (
one leg at a time)
Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises
Day 4: Step-ups, Jump Rope,
Adductors/ Abductors (alternate legs)

For my first six weeks of workouts using this plan, see 2016-17 Two by Two Powerlifting Training Plan; Post-Contest Routine, Weeks 1-6 of 12.

Weeks 7-12:

Post-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (arms together); Abs: Sit-ups
Day 2:
Step-ups, Standing BB Calves
Day 3: Heavy Bag, RC: Lying, in; Abs: Leg Raises
Day 4: Jump Rope,
Adductors/ Abductors (alternate legs)/ Standing Leg Curls (one leg at a time)

Week B:
Day 1: Heavy Bag, RC: Sitting, front; Abs: Decline Crunch-Side-Bend Combo
Day 2:
Step-ups, Sitting BB Calves
Day 3: Heavy Bag, RC: Lying, down; Abs: Dip Bar Twisting Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (
one leg at a time)/ Lying Leg Curls (alternate legs)

Pre-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (alternate arms); Abs: Decline Sit-ups
Day 2:
Step-ups, Standing DB Calves
Day 3: Heavy Bag, RC: Lying on side; Abs: Dip Bar Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (one leg at a time)/
Standing Leg Curls (alternate legs)

Week B:
Day 1: Heavy Bag, RC: Lying, up; Abs: Crunch-Side-Bend Combo
Day 2:
Step-ups, Sitting BB Calves
Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises
Day 4: Jump Rope, Adductors/ Abductors (alternate legs)/
Lying Leg Curls (one leg at a time)

For details on this change, see "Halfway Routine Review" at beginning of Two by Two Powerlifting Training Plan - 2016-17; Post-Contest Routine, Weeks 7-12 of 11.


2016-17 Two by Two Training Plan Workouts Summary. Copyright 2016 by Gary F. Zeolla.

The above chart was posted on this site September 14, 2016.
It was last updated November 15, 2016.

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

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