CSIE Workouts for 2018 Tetra Powerlifting Training Plan; Rotations I-III of III

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.

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