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Cardio/ Speed Isolation Exercises Workouts for 2018 Tetra Powerlifting Training Plan: Rotations I-III of III

by Gary F. Zeolla


These workout logs are continued from: CSIE Workouts for Spring 2018 Trinity Powerlifting Training Plan: Rotation I/ Final Six Weeks.

They are adjacent to: 2018 Tetra Powerlifting Training Plan; Rotations I-III of III.


Stats:
Age: 57
Height: 5'1".
Bodyweight: See each week.

Next Contest: God-willing, Lexen Xtreme’s RPS “Dog Days” on August 18, 2018 in Grover City, 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.
1:58 – hours : minutes (workout times include set-up, warm-up, lifting, stretching, and clean-up).

For details on these workouts, see 2018 Tetra Powerlifting Training Plan Workouts Summary.

Gear as indicated; if not indicated, then completely raw (no supportive gear).



Rotation I

 

Week A

Rotation 1, Week A; Day 1

Sunday – 5/27/18

Heavy Bag: 12 minutes

MG Super Curl Bar Curls [40/9] (12, 10, 8) 51.5/12, 54/10, 56.5/8

Hand Gripper (holds; turns/seconds): [2.5/9] (12, 10, 8) 4.5/12!, 5.0/10!, 5.5/8!

Workout Time: 0:40

 

Rotation 1, Week A; Day 2

Monday – 5/28/18

Jump Squats [Regular: --/15, 65/11, Jump: 45/9, 60/7] (9, 7, 5, 3) 70/9, 75/7, 80/5, 85/3

Standing Rocking Dumbbell Calves: [35/11] (12, 10, 8) 45/12, 47.5/10, 50/8

Abs: Sit-ups: [12.5/11] (12, 10, 8) 20/12^, 21.5/10^, 22.5/8^

Workout Time: 0:43

 

Rotation 1, Week A; Day 3

Wednesday – 5/30/18

Speed Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 55/9, 65/7] (9, 7, 5, 3) 70/9, 75/7, 80/5, 85/3

CG Reverse CB Curls: [35/9] (12, 10, 8) 47/12^, 50/10^, 52/8^

Rotator Cuff: Shoulder Horn (arms together): [5.0/11] (2 x 15-16, 13-14) 7.0/16!, 7.25/14!

Workout Time: 0:38

 

Rotation 1, Week A; Day 4

Thursday – 5/31/18

Speed Sumo 2-1/4” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (9, 7, 5, 3) 152/9!, 160/7!, 167/5!, 175/3!

Lying Leg Curls (1 leg at a time): [2.5/11] (12, 10, 8) 4.25/12!, 4.5/10!, 4.75/8!

Twist Dip bar Leg Raises (legs together): [--/11] (2 x 15-20, 10-15) --/20, --/15

Workout Time: 0:44


Week B

 

Rotation 1, Week B; Day 1

Sunday – 6/3/18

Heavy Bag: 12 minutes

MG Curl Bar Curls: [45/9] (12, 10, 8) 52/12, 55/10, 57/8

Hand Gripper (reps; turns/reps): [3.5/9] (12, 10, 8) 6.5/12!, 7.0/10!, 7.5/8!

Workout Time: 0:36 (hours : minutes)

 

Rotation 1, Week B; Day 2

Monday – 6/4/18

Speed Extra Low Squats: [Regular: --/15, 65/11, Speed: 80/9, 90/7] (9, 7, 5, 3) 100/9, 105/7, 110/5, 115/3

Standing Barbell Calves (on 2-1/4” platform): [125/9] (12, 10, 8) 145/12^, 152/10^, 160/8^

Crunch-Side Bend Combo: [12.5/11] (12, 10, 8) 17.5/12, 18.75/10, 20.0/8

Workout Time: 0:44

 

Rotation 1, Week B; Day 3

Wednesday – 6/6/18

Speed One Chain Benches: [Regular: 45/15, 65/11, Speed/ add chains: 85/9, 95/7[ (9, 7, 5, 3) 100/9, 105/7, 110/5, 115/3

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

Rotator Cuff: Lying, in and out: [4.0/11] (2 x 15-16, 13-14) 6.25/16!, 6.5/14!

Abs: Twisting Leg Raises: (12,12) reps

Workout Time: 0:45

A bit too slow on the Speed Benches, so I will repeat these weights next time.

 

Rotation 1, Week B; Day 4

Thursday - 6/7/18

Sumo Speed one Chain Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (9, 7, 5, 3) add chains: 155/9, 162/7, 170/5, 177/3

Hyperextensions (2 x amrap): 15, 15

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

Workout Time: 0:45


Week C

Rotation 1, Week C; Day 1

Sunday – 6/10/18

Heavy Bag: 12 minutes

CG Super Curl Bar Curls: [45/9] add wrist wraps: (12, 10, 8) 55/12, 57/10, 60/8

Hand Gripper (Holds + reps, 4-count + turns/reps): [2.5/9] (12, 10, 8) 4.0/6^, 4.5/6!, 5.0/4!, 5.5/2!

Workout Time: 0:41 (hours : minutes)

 

Rotation 1, Week C; Day 2

Monday – 6/11/18

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 100/7] (9, 7, 5, 3) 110/9, 115/7, 120/5, 125/3

Rocking Standing BB Calves: [135/9] (12, 10, 8) 150/12, 157/10, 165/8

Twisting Sit-ups: (2 x amrap) 13!, 13!

Workout Time: 0:45

 

Rotation 1, Week C; Day 3

Wednesday – 6/13/18

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 75/7] (9, 7, 5, 3) 85/9, 90/7, 95/5, 100/3

BB Reverse Curls: [45/9] 50/12, 52/10, 55/8

Rotator Cuff: Sitting, front: [3.25/11] (15-16, 13-14) 5.25/16!, 5.5/14!

Workout Time: 0:38

 

Rotation 1, Week C; Day 4

Thursday – 6/14/18

Sumo Speed Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 140/7] (9, 7, 5, 3) 145/9, 152/7, 160/5, 167/3

Lying Leg Curls (alternate legs): [2.5/11] (12, 10, 8) 4.25/12!, 4.5/10!, 4.75/8!

Twist Dip Bar Leg Raises (alternate legs): [3s/11] (2 x 15-20, 10-15) 6s/15!, 8s/10!

Workout Time: 0:51


Week D

Forthcoming.


 

Rotation II

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.


Week D

Forthcoming.


Rotation III

 

Week C

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.



 

These workout logs are continued at: forthcoming.


CSIE Workouts for 2018 Tetra Powerlifting Training Plan; Rotations I-III of III. Copyright 2018 by Gary F. Zeolla.

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

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