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

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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 6-10 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 6-10 of 10.

It is continued from 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 6/ Week B

Day 1

Sunday – 2/11/18

Heavy Bag: 10:00 (minutes: seconds)

MG Super Curl Bar Preacher Curls: [37/9] (3 x 11-12, 9-10, 7-8) 45/12!, 47/10!, 50/8!

Rotator Cuff: Lying on side: [4.0/11] (2 x 15-16, 13-14) 6.0/16!, 6.25/14!

Workout Time: 0:37 (hours : minutes)

Day 2

Monday – 2/12/18

Step-ups: 7:00 (minutes: seconds)

Rocking Bodyweight Calves (Legs together): 30, 30

Crunch-Side Bend Combo: [10/9] (3 x 11-12, 9-10, 7-8) 17.5/12, 18.75/10, 20/8 (reps to each side)

Workout Time: 0:28

I changed the ab exercises, due to now planning on having two different Off-Seasons.

Day 3

Wednesday – 2/14/18

Heavy Bag: 10:00

Laterals, Bent-Over: [5s/9] (3 x 11-12, 9-10, 7-8) 7.0s/12, 7.5s/10, 8.0/8

Wrist Roller (Overhand): [1.25/5] (3 x 5-6, 3-4, 1-2) 2.0/6, 2.25/4, 2.5/2

Workout Time: 0:35

Day 4

Thursday – 2/15/18

Jump Rope: 2:00

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

Leg Raises: (2 x amrap) 25, 25

Workout Time: 0:23

Week 7/ Week A

Day 1

Monday – 2/19/18

Heavy Bag: 10:00 (minutes: seconds)

Dumbbell Curls: [12.5s/9, 22.5s/7] (3 x 11-12, 9-10, 7-8) 26.5s/12^, 27.5s/10^, 29s/8^

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

Workout Time: 0:42 (hours : minutes)

Day 2

Wednesday – 2/12/18

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

Standing Bodyweight Calves: (2 x amrap) 25, 25

Bicycle Abs (amrap) 20, 20

Workout Time: 0:24

Day 3

Thursday – 2/22/18

Heavy Bag: 11:00

Laterals: Front, alternate: [7.5s/10] 12.5s/12, 14s/10, 15s/8

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

Workout Time: 0:41

I wasn’t paying attention and did and extra minute of the heavy bag. But otherwise, all went as planned.

Day 4

Sunday – 2/25/17

Jump Rope: 2:15

Lying Leg Curls (legs together): [4.5/9] (3 x 11-12, 9-10, 7-8) 7.0/12!, 7.5/10!, 8.0/8!

Twisting Leg Raises (2 x amrap): 15!, 13

Week 8/ Week B

Day 1

Monday – 2/26/18

Heavy Bag: 10:00 (minutes: seconds)

MG Super Curl Bar Preacher Curls: [37/9] (3 x 11-12, 9-10, 7-8) 47/12!, 50!/10!, 52/8!

Rotator Cuff: Lying on side: [4.25/11] (2 x 15-16, 13-14) 6.25/16!, 6.5/14!

Workout Time: 0:37 (hours : minutes)

Day 2

Wednesday – 2/28/18

Step-ups: 8:00 (minutes: seconds)

Rocking Bodyweight Calves (both legs together): 35, 35

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

Workout Time: 0:25

Day 3

Thursday – 3/1/18

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

Sunday – 3/4/17

Jump Rope: 2:30

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

Leg Raises: (2 x amrap) 28, 28

Workout Time: 0:25

Week 9/ Week A

Day 1

Monday – 3/4/18

Heavy Bag: 10:00 (minutes: seconds)

Dumbbell Curls: [12.5s/9, 22.5s/7] (3 x 11-12, 9-10, 7-8) add wrist wraps: 27.5s/12!, 29s/10!, 30s/7,6*

Rotator Cuff: Sitting, Front: [3.5/11] (2 x 15-16, 13-14) 5.5/16!, 5.75/14!

Workout Time: 0:40 (hours : minutes)

A health problem flare up led to a rough night and me feeling very tired for this workout. As a result, I ran out of gas on curls and only got 7 reps with my right arm and 6 with my left on the final set. But thank God, I got a good nap later, before my afternoon workout, so hopefully, I will be good to go for it.

Day 2

Wednesday – 3/7/18

Step-ups: 8:30 (minutes: seconds)

Standing Bodyweight Calves (one leg at a time): (2 x amrap) 28, 25*

Bicycle Abs (amrap) 23, 20*

Workout Time: 0:27

The bodyweight exercises are getting increasingly difficult to make progress on.

Day 3

Thursday – 3/8/18

Heavy Bag: 10:00

Laterals: Front, alternate: [7.5s/10] 14s/12, 15s/10, 16.5s/8

Wrist Roller (underhand): [1.25] 1.75/6, 2.0/4, 2.25/2