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

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


Rotation II

 

Week A

Rotation 1, Week D; Day 1

Wednesday – 6/20/18

Heavy Bag: 11 minutes

MG Super Curl Bar Curls: [42/9] (12, 10, 8) add wrist wraps: 52/12^, 55/10^, 57/8^

Hand Gripper; Holds (turns/reps) [3.0/5] (3 x 5-6, 3-4, 1-2) 5.0/12!, 5.5/10!, 6.0/8!

Workout Time: 0:35 (hours : minutes)

 

Rotation 1, Week D; Day 2

Thursday – 6/21/18

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 95/7] (9, 7, 5, 3) 100/9, 105/7, 110/5, 115/3

Rocking Barbell Calves: [115/11] (12, 10, 8) 135/12, 142/10, 150/8

Bicycle Abs (amrap) 15, 15

Workout Time: 0:38

 

Rotation 1, Week D; Day 3

Sunday 6/24/18

Speed Dead stop Benches: [Regular: 45/15, 65/11, Speed: 55/9, 65/7] (9, 7, 5, 3) 72/9, 75/7, 77/5, 80/3

CG SCB Reverse Curls: [40/9] (12, 10, 8) 50/12!, 52/10!, 55/8!

Rotator Cuff: Shoulder Horn (arms together): [5.0/11] (2 x 15-16, 13-14) 7.25/16!, 7.5/14!

Workout Time: 0:40

 

Rotation 1, Week D; Day 4

Monday – 6/25/18

Speed Sumo 2-1/4” Deficit Deadlifts: [regular: --/15, 45/11, speed: 115/9, 135/7] (9, 7, 5, 3) 155/9!, 162/7!, 170/5!, 177/3!

Lying Leg Curls (1 leg at a time): [2.5/11] (12, 10, 8) 4.5/12!, 4.75/10!, 5.0/8!

Twist Dip Bar Leg Raises (legs together): [--/11] (2 x 15-20, 10-15) 2s/10, 2s/05

Workout Time: 0:45


Week B

Day 1

Wednesday – 6/27/18

Heavy Bag: 12 minutes

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

Hand Gripper (turns/reps): [4.0/9] (12, 10, 8) 6.5/12!, 7.0/10!, 7.5/8!

Workout Time: 0:41

 

Day 2

Thursday – 6/28/18

Speed Extra Low Squats [Regular: --/15, 65/11, speed: 80/9, 95/7] (9, 7, 5, 3) 105/9, 110/7, 115/5, 120/3

Standing Barbell Calves (on 2-1/4” platform): [125/9] (12, 10, 8) 150/12!, 157/10!, 165/8!

Bicycle Abs: (2 x amrap) 15, 15

Workout Time: 0:43

 

Day 3

Sunday – 7/1/18

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: [42/9] (12, 10, 8) 52/12, 55/10, 57/8

Rotator Cuff: Lying, in and out: [4.0/11] (2 x 15-16, 13-14) 6.5/16!, 6.75/14!

Workout Time: 0:44

I’m still not getting the speed I want on the Benches. But I’ll be dropping reps a bit next time, so I will increase the weights a bit.

 

Day 4

Monday – 7/2/18

Speed Sumo Deficit Chain Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (9, 7, 5, 3) add chains: 175/9, 185/7, 195/5, 205/3

Adductors/ Abductors (alternate legs): [3s/11] (2 x 15-20, 10-15) 6s/15!, 8s/10!

Workout Time: 0:43

I did the Speed Chain Deadlifts differently this time. For the deficit, rather than using my boards, I just left the 35s on, so the deficit is probably less than the 3” I used last time.


Week D

Day 1

Wednesday – 7/4/18

Heavy Bag: 12 minutes

CG Super Curl Bar Curls: [wrist wraps: 47/9] (12, 10, 8) 57/12, 60/10, 62/8

Hand Gripper (holds + reps; turns/reps): [3.5/9] (12, 10, 8) 5.0/6!, 6.0/4!, 6.5/4!, 7.0/2!

Workout Time: 0:38 (hours : minutes)

The first set of Grippers was too easy, so I did an extra set.

 

Day 2

Friday – 7/6/18

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 105/7] (9, 7, 5, 3) 120/9!, 125/7!, 130/5!, 135/3!

Standing Rocking Dumbbell Calves: [40/11] (12, 10, 8) 50/12, 52.5/10, 55/8

Workout Time: 0:35

I shortened my morning workouts by only doing one isolation exercises rather than two, as they were getting too long.

 

Day 3

Sunday – 7/8/18

Speed Benches: [Regular: 45/15, 65/11, Speed: 65/9, 80/7] (9, 7, 5, 3) 87/9, 92/7, 97/5, 102/3

Rotator Cuff: Sitting, Front: [3.5/11] (2 x 15-16, 13-14) 5.5/16!, 6.75/14!

Workout Time: 0:29


These workout logs are continued at: CSIE Workouts for Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan.


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

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