Speed and Isolation Exercises Workouts for Rotations I and II of 2017-18 Tetra Powerlifting Training Plan

Speed and Isolation Exercises Workouts for

Rotations I and II of 2017-18 Tetra Powerlifting Training Plan

This log is adjacent to 2017-18 Tetra Raw Powerlifting Training Plan: Rotations I and II.

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

Next Contest: God-willing, in March/ April 2018, exact contest TBD.

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.

Rotation I

Week A

Rotation 1, Week A; Day 1

Sunday – 9/17/17

Speed MG Barbell Rows [Regular: 10s/15, 45/11, Speed: 45/9, 50/7] (4 x 8-9, 6-7, 4-5, 2-3) 55/9, 57/7, 60/5, 62/3

MG Super Curl Bar Curls [35/9] (3 x 11-12, 9-10, 7-8) 45/12, 47/10, 50/8

Rotator Cuff: Shoulder Horn (arms together): [3.5/11] (2 x 15-16, 13-14) 5.5/16, 5.75/14

Hand Gripper (turns/reps): [2.0/9] (3 x 11-12, 9-10, 7-8) 3.5/12, 4.0/10, 4.5/8

Workout Time: 0:38

Rotation 1, Week A; Day 2

Monday – 9/18/17

Speed Extra Low Reverse Band Squats [Regular: --/15, 65/11, Speed: 115/9, Bands: 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 145/9, 152/7, 160/5, 167/3

Dumbbell Calves: [22.5/11] (3 x 11-12, 9-10, 7-8) 32.5/, 35/ , 37.5/

Abs: Sit-ups: [5.0/11] (3 x 11-12, 9-10, 7-8) 13.7512/, 15/10, 16.5/8

Workout Time: 0:44

Rotation 1, Week A; Day 3

Wednesday – 9/20/17

Speed MG Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 55/9, 60/7] (4 x 8-9, 6-7, 4-5, 2-3) 65/9, 70/7, 75/5, 80/3

MG Reverse SCB Curls: [35/9] (3 x 11-12, 9-10, 7-8) 42/12, 45/10, 47/8

Rotator Cuff: Lying, in: [3.0/11] (2 x 15-16, 13-14) 5.25/16, 5.5/14

Workout Time: 0:50 (Figuring stuff out)

Rotation 1, Week A; Day 4

Thursday – 9/21/17

Conv Speed Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (4 x 8-9, 6-7, 4-5, 2-3) 135/9, 140/7, 145/5, 150/3

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

Standing Leg Curls (alternate legs): [--/11] (2 x 15-20, 10-15) 2s/20, 4s/15

Workout Time: 0:40

Week B

Rotation 1, Week B; Day 1

Sunday – 9/24/17

Speed Two-Arm DB Rows: [Regular: 10s/15, 15s/11, Speed: 20s/9, 22s/7] (4 x 8-9, 6-7, 4-5, 2-3) 25s/9, 27s/7, 30s/5, 32s/3

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

Rotator Cuff: Sitting, front: [2.5/11] (2 x 15-16, 13-14) 4.25/16, 4.5/14

Workout Time: 0:35 (hours : minutes)

Rotation 1, Week B; Day 2

Monday – 9/25/17

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 Barbell Calves (on 2-1/4” platform): [115/11] (3 x 11-12, 9-10, 7-8) 135/12, 142/10, 150/8

Crunch-Side Bend Combo: [5.0/11] (3 x 11-12, 9-10, 7-8) 15.0/12, 16.25/10, 17.5/8

Workout Time: 0:37

Rotation 1, Week B; Day 3

Wednesday – 9/27/17

Speed Pause Benches: [Regular: 45/15, 65/11, Speed: 55/9, 65/7[ (4 x 8-9, 6-7, 4-5, 2-3) 75/9, 75/7, 80/5, 85/3

BB Reverse Curls: [45/9] (3 x 11-12, 9-10, 7-8) 47/12, 50/10, 52/8

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

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

Workout Time: 0:37

I started a bit too heavy on the speed benches, so I didn’t increase from the first to second sets.

Rotation 1, Week B; Day 4

Thursday - 9/28/17

Sumo Speed Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (4 x 8-9, 6-7, 4-5, 2-3) 135/9, 140/7, 145/5, 150/3

Lying Leg Curls (alternate legs): [2.25/9] (3 x 11-12, 9-10, 7-8) 3.5/12, 3.75/10, 4.0/8

Dip Bar Twisting Leg Raises: [--/11] (15-20, 10-15) 2s/20, 4s/15

Workout Time: 0:44

I took the time to draw chalk lines on the floor and on my deficit boards to mark my footing, so that added to the workout time.

Week C

Rotation 1, Week C; Day 1

Sunday – 10/1/17

Speed CG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 45/9, 50/7] (4 x 8-9, 6-7, 4-5, 2-3) 55/9, 57/7, 60/5, 62/3

MG Curl Bar Curls: [45/9] add Wrist Wraps: (3 x 11-12, 9-10, 7-8) 52/12, 55/10, 57/8

Rotator Cuff: Shoulder Horn (alternate arms): [3.25/11] (2 x 15-16, 13-14) 5.5/16, 5.75/14

Hand Gripper (Holds, turns/secs): [1.5/9] (3 x 11-12, 9-10, 7-8) 3.0/12, 3.5/10, 4.0/8

Workout Time: 0:39 (hours : minutes)

Rotation 1, Week C; Day 2

Monday – 10/2/17

Speed Extra Low Chain Squats: [Regular: --/15, 65/11, Speed: 115/9, Chains: 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 140/9, 145/7, 150/5, 155/3

Rocking Standing DB Calves: [20/9] (3 x 11-12, 9-10, 7-8) 30/12, 32.5/10, 35/8

Decline Sit-ups: [7.5/9] (3 x 11-12, 9-10, 7-8) 15.0/12, 16.25/10, 17.5/8

Workout Time: 0:41

This was the first time I did Rocking Standing DB Calves, and I rather liked them. They pumped up both my calves and feet/ shins rather well.

Rotation 1, Week C; Day 3

Wednesday – 10/4/17

Speed MG Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 55/9, 60/7] (4 x 8-9, 6-7, 4-5, 2-3) 65/9, 70/7, 75/5, 80/3

MG CB Reverse Curls: [40/9] 45/12, 47/10, 50/8

Rotator Cuff: Lying, out: [3.0/11] (15-16, 13-14) 5.0/16, 5.25/14

Workout Time: 0:31

Rotation 1, Week C; Day 4

Thursday – 10/5/17

Sumo Speed Chain Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 165/7] Chains: (4 x 8-9, 6-7, 4-5, 2-3) 205/9, 210/7, 215/5, 220/3

Adductors/ Abductors (one leg at a time): [2s/11] (15-20, 10-15) 4s/15, 6s/10

Leg Raises (amrap): 15, 15

Workout Time: 0:41

Week D

Rotation 1, Week D; Day 1

Sunday – 10/8/17

Speed WG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 45/9, 50/7] (4 x 8-9, 6-7, 4-5, 2-3) 55/9, 57/7, 60/5, 62/3

CG Curl Bar Curls: [35/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 45/12, 47/10, 50/8

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

Hand Gripper, Holds + Reps (4 count + turns/reps) [1.5/5] (3 x 5-6, 3-4, 1-2) 3.0/6, 3.5/4, 4.0/2

Workout Time: 0:37 (hours : minutes)

Rotation 1, Week D; Day 2

Monday – 10/9/17

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 95/7] (4 x 8-9, 6-7, 4-5, 2-3) 100/9, 105/7, 110/5, 115/3

Rocking Barbell Calves: [115/11] (3 x 11-12, 9-10, 7-8) 135/12, 142/10, 150/8

Bicycle Abs (amrap) 15, 15

Workout Time: 0:38

I didn’t think going to an extra low depth on speed squats would be wise. Unlike with chains and RB, the tension wouldn’t deload at the bottom with straight bar weight.

I was going to do Sitting Barbell Calves here, but they are too time-consuming to set up in my home gym, so I did Rocking Barbell Calves instead. I really like them last week with DBs, and I think doing them twice in a rotation would be best.

Rotation 1, Week D; Day 3

Wednesday – 10/11/17

Speed TnG Benches: [Regular: 45/15 , 55/11, Speed: 65/9, 70/7] (4 x 8-9, 6-7, 4-5, 2-3) 75/9, 80/7, 85/5, 90/3

CG SCB Reverse Curls: [35/9] (3 x 11-12, 9-10, 7-8) 45/12, 47/10, 50/8

Rotator Cuff: Lying, down: [2.5/11] (2 x 15-16, 13-14) 4.25/16, 4.5/14

Workout Time: 0:40

The Speed Benches did not feel good, maybe because I already did a form of Speed Benches this rotation. Next, time, I will try Speed DB Benches instead.

Rotation 1, Week D; Day 4

Thursday – 10/12/17

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

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

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

Workout Time: 0:42

Video

I recorded this workout to try out using my Samsung 8” tablet for recording my workouts. And besides, along with my speed work, it shows the experiences I am doing rehab my tender right adductor and hamstring, respectively.

Rotation II

Week A

Rotation 1, Week A; Day 1

Sunday – 10/15/17

Speed MG Barbell Rows [Regular: 10s/15, 45/11, Speed: 50/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 57/9, 60/7, 62/5, 65/3

MG Super Curl Bar Curls [37/9] (3 x 11-12, 9-10, 7-8) 45*/12, 50/10, 52/8

Rotator Cuff: Shoulder Horn (arms together): [3.75/11] (2 x 15-16, 13-14) 5.75/16, 6.0/14

Hand Gripper (turns/reps): [2.5/9] (3 x 11-12, 9-10, 7-8) 4.0/12, 4.5/10, 5.0/8

Workout Time: 0:42

Rotation 1, Week A; Day 2

Monday – 10/16/17

Speed Chain Squats [Regular: --/15, 65/11, Speed: 115/9, Chains: 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 152/9, 160/7, 167/5, 175/3

Dumbbell Calves: [25/11] (3 x 11-12, 9-10, 7-8) *32.5/12, 35/12, 37.5/10, 40/8

Abs: Sit-ups: [7.5/11] (3 x 11-12, 9-10, 7-8) 15.0/12, 16.25/10, 17.5/8

Workout Time: 0:46

I was looking at the column for my last workout on my workout log when I set the weights for the first set of Dumbbell Calves, so I had to do an extra set to do the correct weights.

Rotation 1, Week A; Day 3

Wednesday – 10/18/17

Speed DB Benches: [Regular: 10s/15, 15s/11, Speed: 20s/9, 22s/7] (4 x 8-9, 6-7, 4-5, 2-3) 25s/9, 27s/7, 30s/5, 32s/3

MG Reverse SCB Curls: [35/9] (3 x 11-12, 9-10, 7-8) 45/12, 47/10, 50/8

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

Workout Time: 0:44

Rotation 1, Week A; Day 4

Thursday – 10/19/17

Speed Sumo Snatch Grip Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 140/7] (4 x 8-9, 6-7, 4-5, 2-3) 145/9, 150/7, 155/5, 165/3

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

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

Workout Time: 0:44

Week B

Rotation 1, Week B; Day 1

Sunday – 10/22/17

Speed Two-Arm DB Rows: [Regular: 10s/15, 15s/11, Speed: 20s/9, 25s/7] (4 x 8-9, 6-7, 4-5, 2-3) 27.5s/9, 29s/7, 30s/5, 31.5s/3

CG Super Curl Bar Curls: [35/9] (3 x 11-12, 9-10, 7-8) 42/12, 45/10, 57/8

Rotator Cuff: Sitting, front: [2.75/11] (2 x 15-16, 13-14) 4.5/16^, 4.75/14^

Workout Time: 0:35 (hours : minutes)

Rotation 1, Week B; Day 2

Monday – 10/23/17

Jump Squats: [Regular: --/15, 65/11, Jump: 45/9, 60/7] (4 x 8-9, 6-7, 4-5, 2-3) 70/9, 75/7, 80/5, 85/3

Standing Barbell Calves (on 2-1/4” platform): [120/11] (3 x 11-12, 9-10, 7-8) 140/12, 147/10, 155/8

Crunch-Side Bend Combo: [7.5/11] (3 x 11-12, 9-10, 7-8) 16.25/12, 17.5/10, 18.75/8

Workout Time: 0:40

Jump squats did not feel good. I might have to do them more often. BB calves also did not feel good, until the last set. To fix that, I will need to add a warmup set.

Rotation 1, Week B; Day 3

Wednesday – 10/25/17

Speed RB Benches: [Regular: 45/15, 65/11, Speed, add bands: 85/9, 95/7[ (4 x 8-9, 6-7, 4-5, 2-3) 105/9, 110/7, 115/5, 120/3

BB Reverse Curls: [45/9] (3 x 11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Rotator Cuff: Lying, in: [3.25/11] (2 x 15-16, 13-14) 5.25/16, 5.5/14

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

Workout Time: 0:42

Rotation 1, Week B; Day 4

Thursday - 10/26/17

Sumo Speed Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 125/7] (4 x 8-9, 6-7, 4-5, 2-3) 135/9, 142/7, 150/5, 157/3

Adductors/ Abductors (one leg at a time): [2s/11] (2 x 15-20, 10-15) 4s/18, 6s/13

Leg Raises (amrap): 20, 20

Workout Time: 0:45

Week C

Rotation 1, Week C; Day 1

Sunday – 10/29/17

Speed WG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 45/9, 52/7] (4 x 8-9, 6-7, 4-5, 2-3) 57/9, 60/7, 62/5, 65/3

MG Curl Bar Curls: [45/9] add wrist wraps: (3 x 11-12, 9-10, 7-8) 55/12, 57/10, 60/8

Rotator Cuff: Shoulder Horn (alternate arms): [3.5/11] (2 x 15-16, 13-14) 5.75/16, 6.0/14

Hand Gripper (Holds, turns/secs): [2.0/9] (3 x 11-12, 9-10, 7-8) 3.5/12^, 4.0/10^, 4.5/8

Workout Time: 0:42 (hours : minutes)

Rotation 1, Week C; Day 2

Monday – 10/30/17

Speed Chain Squats: [Regular: --/15, 65/11, Speed, Chains: 135/9, 145/7] (4 x 8-9, 6-7, 4-5, 2-3) 155/9, 162/7, 170/5, 177/3

Rocking Standing DB Calves: [20/9] (3 x 11-12, 9-10, 7-8) 32/12, 35/10, 37/8

Decline Sit-ups: [8.75/9] (3 x 11-12, 9-10, 7-8) 16.25.0/12, 17.5/10, 18.75/8

Workout Time: 0:46

Rotation 1, Week C; Day 3

Wednesday – 11/1/17

Speed MG Chain Benches: [Regular: 45/15, 65/11, Speed, chains: 85/9, 95/7] (4 x 8-9, 6-7, 4-5, 2-3) 105/9, 110/7, 115/5, 120/3

MG CB Reverse Curls: [40/9] 47/12, 50/10, 52/8

Rotator Cuff: Lying, out: [3.0/11] (15-16, 13-14) 5.25/16, 5.5/14

Workout Time: 0:39

The Speed Chain Benches felt a bit too heavy, so I will repeat the same weights next time. OTOH, the next two exercises felt a bit too light, so I will be increasing them.

Rotation 1, Week C; Day 4

Thursday – 11/2/17

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

Lying Leg Curls (alternate legs): [2.5/9] (3 x 11-12, 9-10, 7-8) 3.5/12, 3.75/10, 4.0/8

Dip Bar Twisting Leg Raises: [2s/11] (15-20, 10-15) 4s/15, 6s/10

Workout Time: 0:41

Week D

Rotation 1, Week D; Day 1

Sunday – 11/5/17

Speed CG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 50/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 57.5/9, 60/7, 62.5/5, 65/3

CG Curl Bar Curls: [40/9] (3 x 11-12, 9-10, 7-8) add wrist wraps: 47.5/12, 50/10, 52.5/8

Rotator Cuff: Lying, up: [3.5/11] (2 x 15-16, 13-14) 5.25/16, 5.5/15

Hand Gripper, Holds + Reps (4 count + turns/reps) [1.5/5] (3 x 5-6, 3-4, 1-2) 3.5/6^, 4.0/4^, 4.5/2^

Workout Time: 0:41 (hours : minutes)

Rotation 1, Week D; Day 2

Monday – 11/6/17

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 95/7] (4 x 8-9, 6-7, 4-5, 2-3) 105/9, 110/7, 115/5, 120/3

Rocking Barbell Calves: [120/11] (3 x 11-12, 9-10, 7-8) 140/12, 147/10, 155/8

Bicycle Abs (amrap) 18, 18

Workout Time: 0:35

Rotation 1, Week D; Day 3

Wednesday – 11/8/17

Speed Benches: [Regular: 45/15 , 65/11, Speed: 55/9, 65/7] (4 x 8-9, 6-7, 4-5, 2-3) 70/9, 75/7, 80/5, 85/3

CG SCB Reverse Curls: [35/9] (3 x 11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Rotator Cuff: Lying, down: [2.75/11] (2 x 15-16, 13-14) 4.5/16^, 4.75/14^

Workout Time: 0:40

Rotation 1, Week D; Day 4

Thursday – 11/9/17

Speed Sumo Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 135/7] (4 x 8-9, 6-7, 4-5, 2-3) 145/9, 152/7, 160/5, 167/3

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

Standing Leg Curls (alternate legs): [2s/11] (2 x 15-20, 10-15) 4s/18!, 6s/13!

Workout Time: 0:40

These SIE workout logs are continued at:
Speed and Isolation Exercises Workouts for Rotations III and IV of 2017-18 Tetra Powerlifting Training Plan.

Nutrition and the Bible

These three books look in-depth at what God give to human beings for food and what the Bible teaches about diet and nutrition. They also compare these Biblical teachings to scientific research on nutrition and degenerative disease like heart disease, cancer, and stroke.

God-given Foods Eating Plan: For Lifelong Health, Optimization of Hormones, Improved Athletic Performance

Creationist Diet: Second Edition; A Comprehensive Guide to Bible and Science Based Nutrition

Creationist Diet: Nutrition and God-given Foods According to the Bible