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Cardio/ Speed and Isolation Exercises Workouts for

Off-Season #1 of 2018 Two by
Two by Two Powerlifting Training Strategy
,

Weeks 1-5 of 10

by Gary F. Zeolla


This log is adjacent to Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy: Weeks 1-5 of 10.


Stats:
Age: 56.
Height: 5”1”.
Bodyweight:
~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, in June 2018, exact contest TBD.
The Weeks count for this “Off-Season” is “of 8,” but that could change once I decide on which contest I will be entering.

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

Sunday – 1/7/18

Heavy Bag: 5:00 (minutes: seconds)

Dumbbell Curls: [10s/9, 20s/7] (3 x 11-12, 9-10, 7-8) 22.5s//12, 24s/10, 25s/8

Workout Time: 0:28 (hours : minutes)

 

Day 2

Monday – 1/8/18

Jump Squats: [Regular: --/15, 65/11, Jump: 45/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 65/9, 70/7, 75/5, 80/3

Standing Bodyweight Calves: (2 x amrap) 20, 15

Bicycle Abs: (2 x amrap) 12, 12

Workout Time: 0:32

      This was the first time I did Jump Squats in a couple of months, and they really tired me out. The same goes for the Bicycle Abs. But I will get used to them again. Meanwhile, the Bodyweight Calves were harder than I thought they would be. But I will get used to them also.

 

Day 3

Wednesday - 1/10/18

Heavy Bag: 6:00

Wrist Roller (overhand): [1.25/5] 2.5/5, 2.5/4

Laterals: Front, alternate: 5s/10, 10s/10; Front, together: 10s/10; Side: 5s/10; Bent-over:10s/10

Workout Time: 0:33

I was experimenting with different versions of laterals, as I might incorporate them into this workout.

 

Day 4

Thursday – 1/11/18

Jump Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 60/9, 65/7, 70/5, 75/3

Lying Leg Curls (legs together): [3.0/9] (3 x 11-12, 9-10, 7-8) 5.5/12, 6.0/10, 6.5/8

Twisting Leg Raises (2 x amrap): 10, 10

Workout Time: 0:37


Week 2/ Week B

Day 1

Sunday – 1/14/18

Heavy Bag: 6:30 (minutes: seconds)

MG Super Curl Bar Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Rotator Cuff: Lying on side: [3.5/11] (2 x 15-16, 13-14) 5.5/16, 5.75/14

Workout Time: 0:37 (hours : minutes)

 

Day 2

Monday – 1/15/18

Step-ups: 5:00 (minutes: seconds)

Rocking Bodyweight Calves: 20, 20 (each leg, one leg at a time)

Twisting Sit-ups: 10, 10 (reps to each side)

Workout Time: 0:25

I can tell my cardio fitness is down with doing just speed work, so I am changing my morning workouts so as to do more cardio Off-Season. But the cardio I will be doing still has a “speed” element to them. I will then move Jump Squats and Deadlifts to my In-Season, as they seem to be more cardio-oriented than Speed Squats and Deadlifts, though I will still do the latter.

 

Day 3

Wednesday – 1/17/18

Heavy Bag: 7:00

Laterals, Bent-Over: [5s/9] (3 x 11-12, 9-10, 7-8) 6.0s/12, 6.5s/10, 7.0/8

Wrist Roller (Overhand): [1.25/5] (3 x 5-6, 3-4, 1-2) 1.5/6, 1.75/4, 2.0/2

Workout Time: 0:30

 

Day 4

Thursday – 1/18/18

Jump Rope: 1:00

Lying Adductors: [--/11] (15-20, 10-15) 2s/15, 4s/10

Leg Raises: (2 x amrap) 20, 20

Workout Time: 0:23

This was the first time I jumped roped in ages. That is why I only did a whole minute. But I will build up from there.


Week 3/ Week A

Day 1

Sunday – 1/21/18

Heavy Bag: 7:30 (minutes: seconds)

Dumbbell Curls: [10s/9, 20s/7] (3 x 11-12, 9-10, 7-8) 24s/12, 25s/10, 26.5s/8

Rotator Cuff: Sitting, Front: [2.75/11] (2 x 15-16, 13-14) 4.75/16, 5.0/14

Workout Time: 0:37 (hours : minutes)

 

Day 2

Monday – 1/22/18

Step-ups: 5:30 (minutes: seconds)

Standing Bodyweight Calves: (2 x amrap) 20, 20

Bicycle Abs (amrap) 15, 15

Workout Time: 0:20

 

Day 3

Wednesday – 1/24/18

Heavy Bag: 6:00

Laterals: Front, alternate: [5s/10] 10s/12, 11.5s/10, 12.5s/8

Wrist Roller (underhand): 1.25/6, 1.5/4, 1.75/2

Workout Time: 0:30

 

Day 4

Thursday – 1/25/17

Jump Rope: 1:15

Lying Leg Curls (legs together): [3.5/9] (3 x 11-12, 9-10, 7-8) 6.0/12, 6.5/10, 7.0/8

Twisting Leg Raises (2 x amrap): 12^, 12^

Workout Time: 0:24


Week 4/ Week B

 

Day 1

Sunday – 1/28/18

Heavy Bag: 8:30 (minutes: seconds)

MG Super Curl Bar Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 42/12^, 45/10, 47/8^

Rotator Cuff: Lying on side: [3.5/11] (2 x 15-16, 13-14) 5.75/16^, 6.0/14^

Workout Time: 0:32 (hours : minutes)

 

Day 2

Monday – 1/29/18

Step-ups: 6:00 (minutes: seconds)

Rocking Bodyweight Calves: 23, 22 (each leg, one leg at a time)

Twisting Sit-ups: 11, 11 (reps to each side)

Workout Time: 0:25

 

Day 3

Wednesday – 1/31/18

Heavy Bag: 9:00

Laterals, Bent-Over: [5s/9] (3 x 11-12, 9-10, 7-8) 6.5s/12, 7.0s/10, 7.5/8

Wrist Roller (Overhand): [1.25/5] (3 x 5-6, 3-4, 1-2) 1.75/6, 2.0/4, 2.25/2

Workout Time: 0:34

 

Day 4

Thursday – 2/1/17

Jump Rope: 1:30

Lying Adductors: [--/11] (15-20, 10-15) 2s/18, 4s/13

Leg Raises: (2 x amrap) 23, 23

Workout Time: 0:21


Week 5/ Week A

Day 1

Sunday – 2/4/18

Heavy Bag: 9:30 (minutes: seconds)

Dumbbell Curls: [10s/9, 20s/7] (3 x 11-12, 9-10, 7-8) add wrist wraps: 25s//12, 26.5s/10, 27.5s/8

Rotator Cuff: Sitting, Front: [3.0/11] (2 x 15-16, 13-14) 5.0/16^, 5.25/14^

Workout Time: 0:38 (hours : minutes)

 

Day 2

Monday – 2/5/18

Step-ups: 6:30 (minutes: seconds)

Standing Bodyweight Calves: (2 x amrap) 23, 23

Bicycle Abs: (2 x amrap) 18, 17

Workout Time: 0:32

 

Day 3

Wednesday – 2/7/18

Heavy Bag: 10:00

Laterals: Front, alternate: [6.25s/10] 11.5s/12, 12.5s/10, 14s/8

Wrist Roller (underhand): [1.25/5] 1.5/6, 1.75/3*, chalk: 2.0/2

Workout Time: 0:39

I was trying to not use chalk with the wrist roller, but the wooden dowel I made it with was too slippery without it.

 

Day 4

Thursday – 2/8/18

Jump Rope: 1:45

Lying Leg Curls (legs together): [4.0/9] (3 x 11-12, 9-10, 7-8) 6.5/12^, 7.0/10^, 7.5/8^

Twisting Leg Raises (2 x amrap): 14, 14

Workout Time: 0:30


These SIE workout logs are continued at:
Cardio/ Speed and Isolation Exercises Workouts for Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy, Weeks 6-10 of 10.

 

Cardio/ Speed and Isolation Exercises Workouts for Off-Season #1 of 2018 Two by Two by Two Powerlifting Training Strategy: Weeks 1-5 of 10. Copyright 2018 by Gary F. Zeolla.

These logs were first posted on this site January 14, 2018.

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