Fitness for One and All Home Page


Books and eBooks by the Director

Cardio/ Speed and Isolation Exercises Workouts for Spring 2018 Trinity Powerlifting Training Plan

Rotations I to III of III

by Gary F. Zeolla


These workout logs are continued from: CSIE Workouts for In-Season Routine #1 of 2018 Two by Two by Two Powerlifting Training Strategy; Weeks 1-6 of 12.

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


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.
1:58 – hours : minutes (workout times include set-up, warm-up, lifting, stretching, and clean-up).

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


Rotation I

 

Week A

 

Day 1/ Bench Assistance

Wednesday – 4/4/17

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, 52/7] (9, 7, 5, 3) 57/9, 60/7, 62/5, 65/3

Close Grip Curl Bar Curls: [35/9] (12, 10, 8) add wrist wraps: 47/12, 50/10, 52/8

Hand Gripper (Holds): [Turns/secs: 2.0/9] (12, 10, 8) 3.0/12, 3.5/10, 4.0/8

Workout time: 0:33

This was a much better length without the rotator cuff work.

_____________________________

Day 2/ Squats

Thursday – 4/5/18

Shoes: Dexter boots, Coleman sneakers.

Bars: Heavy Duty Power Bar, Dumbbell Bar.

Speed Extra Low RB Squats: [Regular: --/15, 65/11, Speed, Bands: 135/9, 150/7] (9, 7, 5, 3) 160/9, 167/7, 175/5, 182/3

Standing DB Calves: [30/9] (12, 10, 8) 37.5/12, 40/10, 42.5/8

Decline Sit-ups: [10/9] (12, 10, 8) 16.25.0/12, 17.5/10, 20/8

Workout time: 0:50*

_____________________________

Day 3/ Benches

Sunday – 4/8/18

Shoes: Adidas AdiPower lifting shoes.

Bar: Heavy Duty Power Bar, Super Curl Bar.

Speed Reverse Band Benches (#2, mini-monsters): [45/15, 65/11, Speed, add bands: 85/9, 100/7] (9, 7, 5, 3) 110/9, 115/7, 120/5, 125/3

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

RC: Lying, In: [3.75/11] (16, 14) 5.75/16^, 6.0/14^

Workout time: 0:45

______________________________

Day 4/ Deadlifts

Monday – 4/9/18

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar, ankle weights.

Speed Sumo 2-1/4” Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 130/7] (9, 7, 5, 3) 140/9, 147/7, 155/5, 162/3

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/18, 6s/13

Standing Leg Curls (1 leg at a time): [2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout time: 1:49


Week B

 

Day 1/ Bench Assistance

Wednesday – 4/11/18

Gear: Redline wrist wraps.

Shoes: Coleman sneakers.

Bars: Curl Bar.

Heavy Bag: 6 minutes

MG Curl Bar Curls: [42/9] (3 x 11-12, 9-10, 7-8) 52/12, 55/10, 57/8

Hand Gripper: Reps: [3.0/5] (3 x 11-12, 9-10, 7-8) 5.0/12, 5.5/10, 6.0/8

Stretching: ~5 minutes

Workout time: 0:32

______________________________

Day 2/ Squats

Thursday – 4/12/18

Shoes: Adidas Title Run basketball shoes, Coleman sneakers.

Bar: Heavy Duty Power Bar.

Jump Squats: [regular: --/15, 65/11, jump:  45/9, 60/7] (4 x 9, 7, 5, 3) 70/9, 75/7, 80/5, 85/3

Standing Barbell Calves: [125/9] (3 x 12, 10, 8) 140/12, 147/10, 155/8

Sit-ups: [10/9] (3 x 12, 10, 8) 16.25/12, 17.5/10, 18.75/8

Workout time: 0:45

I knew this would be a longer workout, but hopefully I have it designed so that my powerlifting workout is somewhat shorter, at least for a squat workout.

______________________________

Day 3/ Benches

Sunday – 4/15/18

Shoes: Adidas AdiPower lifting shoes.

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

Speed Cambered Bar Benches: [Regular: 35/15, 45/11, Speed: 50/9, 55/7] (9, 7, 5, 3) 60/9, 62/7, 65/10*, 70/3

MG Super Curl Bar Preacher Curls: [37/9] (12, 10, 8) 45/12, 47/10, 50/8

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

Stretching: ~5 minutes

Workout time: 0:45

The third set of Speed Benches was supposed to only be five reps, but I wasn’t paying attention and just kept going! Thinking that meant I started too light, I jumped more than I had planned for my last set, but it felt heavy. Strange. Also, the curls were supped to be done with a reverse grip, but I did them with a regular grip.

______________________________

Day 4/ Deadlifts

Monday – 4/16/18

Shoes: Nike wrestling shoes.

Bar: Ohio Deadlift Bar.

Speed Sumo 3” Deficit RB Deadlifts: [Regular: --/15, 45/11, add bands, speed: 145/9, 165/7] (9, 7, 5, 3) 180/9, 190/7, 200/5, 210/3

Hyperextensions: --/10, --/10, --/10

Twisting Leg Raises (amrap): 14, 10

Workout time: 0:41

This was the first time I did Hyperextensions since my rehab routine for my hamstring in October 2015, so I just did three set of ten with bodyweight to get used to them and so as not to aggravate my hamstring. But I will gradually work up from there.


Week C

Forthcoming.


Rotation II

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.


Rotation III

 

Week A

Forthcoming.


Week B

Forthcoming.


Week C

Forthcoming.



2018 Trinity 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

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director