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Cardio/ Speed and Isolation Exercises Workouts for

    In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy

Weeks 1-6 of 12

by Gary F. Zeolla


This log is adjacent to In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy; Weeks 1-6 of 12.


Stats:
Age: 57.
Height: 5”1”.
Bodyweight:
~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, RPS Lexen Xtreme Summer Slam, June 10, 2018, in Columbus, Ohio.

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.
0:30 – hours : minutes.


Week 1/ Week A

Day 1/ Bench Assistance

Thursday – 3/15/18

Gear: Redline wrist wraps.

Shoes: Coleman sneakers.

Bars: Cambered Bar, Super Curl Bar.

Speed WG Cambered Bar Rows: [regular: 10s/15, 35/11, speed: 40/9, 45/7 (4 x 9, 7, 5, 3) 50/9, 52/7, 55/5, 57/3

MG Super Curl Bar Curls: [35/9] (3 x 12, 10, 8) 47/12, 20/10, 52/8

Shoulder Horn (arms together): [4.0/11] (2 x 16, 14) 6.0/16, 6.25/14

Gripper: Holds + Reps: [2.0/5] (4 count x 3 x 6, 4, 2) 3.0/6, 3.5/4, 4.0/2

Workout time: 0:40

______________________________

Day 2/ Squats

Friday – 3/16/18

Shoes: Adidas Title Run basketball shoes, Coleman sneakers.

Bar: Heavy Duty Power Bar.

Jump Squats: [regular: --/15, 65/11, jump:  45/9, 55/7] (4 x 9, 7, 5, 3) 65/9, 70/7, 75/5, 80/3

Standing Rocking Barbell Calves: [120/9] (3 x 12, 10, 8) 140/12, 147/10, 155/8

Crunches: [10/9] (3 x 12, 10, 8) 20/12, 21.25/10, 22.5/8

Workout time: 0:42

______________________________

Day 3/ Benches

Sunday – 3/18/18

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Dumbbell Bars, Curl Bar.

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 75/7] (9, 7, 5, 3) 80/9, 85/7, 90/5, 95/3

Laterals, Front (arms together): [5s/9] (12, 10, 8) 10s/12, 11.5s/10, 12.5s/8

MG Reverse Curl Bar Curls: [42/9] (12, 10, 8) 47/12, 50/10, 55/8

Stretching: ~5 minutes

Workout time: 0:45

______________________________

Day 4/ Deadlifts

Monday - 3/19/18

Shoes: Adidas Title Run basketball shoes.

Bar: Ohio Deadlift Bar. 

Jump Sumo Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7] (9, 7, 5, 3) 60/9, 65/7, 70/5, 75/3

Lying Leg Curls (alternate legs): [2.0/9] (12, 10, 8) 3.5/12, 3.75/10, 4.0/8

Twist Dip Bar Leg Raises (legs together): [--/10] (15-20, 10-15) --/15, --/10

Workout time: 0:41 


Week 2/ Week B

Day 1/ Bench Assistance

Wednesday – 3/21/18

Gear: Redline wrist wraps.

Shoes: Coleman sneakers.

Bar: Heavy Duty Power Bar, Curl Bar.

Speed MG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 45/9, 50/7] (9, 7, 5, 3) 55/9, 57/7, 60/5, 62/3

Close Grip Curl Bar Curls: [35/9] (12, 10, 8) 45/12, add wrist wraps: 47/10, 52/8

RC: Lying, In: [3.5/11] (16, 14) 5.5/16, 5.75/14

Hand Gripper (Holds): [Turns/secs: 1.5/9] (12, 10, 8) 2.5/12, 3.0/10, 3.5/8

Workout time: 0:40

______________________________

Day 2/ Squats

Thursday – 3/22/18

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

Shoes: Dexter boots, Coleman sneakers.

Bar: Heavy Duty Power Bar, Dumbbell bar.

Speed Extra Low RB Squats: [Regular: --/15, 65/11, Speed, Bands: 135/9, 145/7] (9, 7, 5, 3) 155/9, 162/7, 170/5, 177/3

Standing DB Calves: [30/9] (12, 10, 8) 35/12, 37.5/10, 40/8

Decline Sit-ups: [7.5/9] (12, 10, 8) 15.0/12, 16.25/10, 17.5/8

Workout time: 0:49*

______________________________

Day 3/ Benches

Sunday – 3/25/18

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Curl Bar.

Speed Reverse Band Benches (#2, mini-monsters): [45/15, 65/11, Speed, add bands: 85/9, 95/7] (9, 7, 5, 3) 105/9, 110/7, 115/5, 120/3

Laterals, Side (arms together): [5s/9] (12, 10, 8) 6.0s/12, 6.5s/10, 7.0s/8

MG CB Reverse Curls: [35/9] (12, 10, 8) 40/12, 42/10, 45/8

Workout time: 0:45

The Reverse Curls were supposed to be CG Super Curl Bar Reverse Curls, but I wrote it down as using a regular curl bar, which I could not do with a CG.

______________________________

Day 4/ Deadlifts

Monday – 3/26/18

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar, ankle weights.

Speed Sumo 2-1/4” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (9, 7, 5, 3) 135/9, 142/7, 150/5, 157/3

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/15, 6s/10

Standing Leg Curls (1 leg at a time): [2s/11] (15-20, 10-15) 4s/15, 6s/10

Workout time: 1:49

Since I was using the same weights for the Adductors/ Abductors and for Leg Curls, I alternated the sets. But eventually, I am sure I will be using more weight for the Leg Curls, so I won’t be able to keep doing that. But it did save some time for now.


Week 3/ Week A

Day 1/ Bench Assistance

Wednesday – 3/28/18

Gear: Redline wrist wraps.

Shoes: Coleman sneakers.

Bar: Cambered Bar, Super Curl Bar.

Speed WG Camber Rows: [regular: 10s/15, 35/11, speed: 4s/9, 47/7] (4 x 9, 7, 5, 3) 52/9, 55/7^, 57/5, 60/3

MG Super Curl Bar Curls: [37/9] (3 x 12, 10, 8) add wrist wraps: 50/12, 52/10, 55/8

Shoulder Horn (arms together): [4.0/11] (2 x 16, 14) 6.25/16, 6.5/14

Gripper: Holds + Reps: [2.0/5] (4 count x 3 x 6, 4, 2) 3.5/6, 4.0/4, 4.5/2

Stretching: ~5 minutes

Workout time: 0:44

______________________________

Day 2/ Squats

Thursday – 3/29/18

Shoes: Adidas Title Run basketball shoes, Coleman sneakers.

Bar: Heavy Duty Power Bar.

Jump Squats: [regular: --/15, 65/11, jump:  45/9, 57/7] (4 x 9, 7, 5, 3) 67/9, 72/7, 77/5, 82/3

Standing Rocking Barbell Calves: [125/9] (3 x 12, 10, 8) 145/12, 152/10, 160/8

Crunches: [12.5/9] (3 x 12, 10, 8) 21.25/12, 22.5/10, 23.75/8

Workout time: 0:40

______________________________

Day 3/ Benches

Saturday – 3/31/18

Shoes: Adidas AdiPower lifting shoes.

Bars: Heavy Duty Power Bar, Dumbbell Bars, Curl Bar.

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 72/7] (9, 7, 5, 3) 82/9, 87/7, 92/5, 97/3

Laterals, Front (arms together): [6.5s/9] (12, 10, 8) 11.5s/12, 12.5s/10, 14s/8

MG Reverse Curl Bar Curls: [40/9] (12, 10, 8) 50/12, 52/10, 55/8

Stretching: ~5 minutes

Workout time: 0:48

Doing laterals is proving to be too much, as my shoulders are starting to feel overtrained. Therefore, I am going to stop them and move my rotator cuff work to here from Day 1. Rotator cuff work takes less time than laterals, so that should shorten both workouts, both of which have been taking a tad too long.

______________________________

Day 4/ Deadlifts

Easter Sunday – 4/1/18

Shoes: Adidas Title Run basketball shoes.

Bar: Ohio Deadlift Bar.

Jump Sumo Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7] (9, 7, 5, 3) 62/9, 67/7, 72/5, 77/3

Lying Leg Curls (alternate legs): [2.25/9] (12, 10, 8) 3.75/12, 4.0/10, 4.25/8

Twist Dip Bar Leg Raises (legs together): [--/10] (15-20, 10-15) [--/18, --/13]

Workout time: 0:44

I did this workout Easter mornings, as I know Monday morning I will not be feeling quite right after my family’s Easter gathering. But hopefully, I will be good to go by the afternoon for my powerlifting workout.


Week 4/ Week B

   I am counting this training week as the first week of my new training plan. See CSIE Workouts for 2018 Trinity Powerlifting Training Plan: Rotations I-III of III.


Week 5/ Week A

Not done.


Week 6/ Week B

Not done.


These SIE workout logs are continued at:
CSIE Workouts for Spring 2018 Trinity Powerlifting Training Plan: Rotations I-III of III.

 

Cardio/ Speed and Isolation Exercises Workouts for Routine #1 of 2018 Two by Two by Two Powerlifting Training Plan; Weeks 1-6 of 12. Copyright 2018 by Gary F. Zeolla.

These logs were first posted on this site March 15, 2018.

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