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Workouts Summary for 2016 Training Plan

(Powerlifts in Week B of Pre-Contest Routine)

 By Gary F. Zeolla

This chart is a follow-up to Routines Review and Preview.

Below is a summary of the planned exercises for all my workouts in my Two by Two Powerlifting Training Plan. Note that I usually lift four times per week (Sunday, Monday, Wednesday, Thursday). 

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: 3 Count Pause Inclines, CG Declines, CG CB Rows, CB Reverse Curls
Week B: MG Inclines; WG Declines, MG CB Rows, Alternating DB Reverse Curls 

Pre-Contest Routine:
Week A: 3 Count Pause Declines, CG Inclines,
WG CB Rows, Preacher Reverse Curls
Week B: MG Declines, WG Inclines, DB Underhand Rows, BB Reverse Curls

Squat Day:
Post-Contest Routine:
Week A: 3 Count in the Hole Pause Squats, Partial Squats, Jump Squats
Week B: Manta Ray (close stance, high bar) Squats, Reverse Band Squats, Speed RB Squats

Pre-Contest Routine:
Week A: Squats with Sleeves, Chain Squats, Speed Chain Squats
Week B: Squats with Wraps, Extra Low (ATG) Squats,
Speed Squats

Bench Day:
Post-Contest Routine:
Week A: Dead Stop Cambered Bar Benches, Rack Benches (Lockouts), Speed Benches, DB Overhand Rows (elbows out), Preacher Curls
Week B: 3 Count Pause Benches, Chain Benches, Speed Chain Benches, WG BB Rows, BB Curls

Pre-Contest Routine:
Week A: Dead Stop Benches, Reverse Band Benches, Speed RB Benches, CG BB Rows, CB Curls
Week B: Benches, Cambered Bar Benches, Push-ups, MG BB Rows, Alternating DB Curls

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

Deadlift Day:
Post-Contest Routine:
Week A: Conv Deadlifts, Sumo SLDLs, Sumo Speed Deadlifts
Week B: Sumo Platform (3" Deficit) Deadlifts, Conv Chain Deadlifts, Speed Conv Chain Deadlifts

Pre-Contest Routine:
Week A:
Conv Platform (2-1/4” Deficit) Deadlifts, Sumo Chain Deadlifts, Speed Sumo Chain Deadlifts
Week B: Sumo Deadlifts,
Conv SLDLs, Conv Jump Deadlifts

Morning Workouts:
Post-Contest Routine:
Week A:
Day 1: Heavy Bag, RC: Shoulder Horn (arms together); Abs: Sit-ups
Day 2: Step-ups, Jump Rope, Adductors/ Abductors (lying)
Day 3: Heavy Bag, RC: Lying, in; Abs: Leg Raises
Day 4: Step-ups, Jump Rope, Standing BB Calves

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

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

Week B:
Day 1: Heavy Bag, RC: Lying, up; Abs: Crunch-Side-Bend Combo
Day 2: Step-ups, Jump Rope, Leg Curls (legs together)
Day 3: Heavy Bag, RC: Lying, out; Abs: Twisting Leg Raises
Day 4: Step-ups, Jump Rope, Sitting BB Calves

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


Workouts Summary for 2016 Plan. Copyright 2016 by Gary F. Zeolla.

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

The above chart was posted on this site June 11, 2016.
It was last updated August 7, 2016.

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