Speed and Isolation Exercises Workouts for Rotations III and IV of 2017-18 Tetra Powerlifting Training Plan

Speed and Isolation Exercises Workouts for

Rotations III and IV of 2017-18 Tetra Powerlifting Training Plan

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

It is continued from Speed and Isolation Exercises Workouts for Rotations I and II of 2017-18 Tetra Powerlifting Training Plan.

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

Next Contest: God-willing, 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 III

Week A

OFF

Sunday – 11/12/17

This was my first planned extra day off this training plan. I will now take an extra day off about once a month to aid recovery.

______________________________

Rotation III, Week A; Day 1

Monday – 11/13/17

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) 29s/9, 30s/7, 31.s/5, 32.5s/3

MG Super Curl Bar Curls [40/9] (3 x 11-12, 9-10, 7-8) 50/12^, 52/10^, 55/8^

Rotator Cuff: Shoulder Horn (arms together): [4.0/11] (2 x 15-16, 13-14) 6.0/16^, 6.25/14^

Workout Time: 0:42

Rotation III, Week A; Day 2

Wednesday – 11/15/17

Jump Squats (close stance): [Regular: --/15, 65/11, Jump: 45/9, 65/7] (4 x 8-9, 6-7, 4-5, 2-3) 72/9, 77/7, 82/5, 87/3

Dumbbell Calves: [30/11] (3 x 11-12, 9-10, 7-8) 37.5/12^, 40/10^, 42.5/8^

Abs: Sit-ups: [8.75/11] (3 x 11-12, 9-10, 7-8) 16.25/12^, 17.5/10^, 18.75/8^

Workout Time: 0:46

Video

I did sit-ups last, but messed up merging the videos, so they are shown first.

Rotation III, Week A; Day 3

Thursday – 11/16/17

Speed 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 Reverse SCB Curls: [37/9] (3 x 11-12, 9-10, 7-8) 47/12^, 50/10^, 52/8^

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

Workout Time: 0:42

Doing Speed Dead Stop Cambered Bar Benches here then 3-count Pause Dead Stop Cambered Bar Benches later was bit much on my tender left pec, so I will do Speed Chain Benches here next time and move Speed Dead Stop Cambered Bar Benches to Week C, where I will be doing Dead Stop Cambered Bar Benches without the 3-count pause later.

Video

Rotation III, Week A; Day 4

Sunday – 11/19/17

Speed Sumo One Chain Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 180/7] (4 x 8-9, 6-7, 4-5, 2-3) add chains: 175/9, 180/7, 187/5, 195/3

Lying Abductors: [--/11] (2 x 15-20, 10-15) 2s/18, 4s/13

Lying Leg Curls (one leg at a time): [2.5/11] (3 x 11-12, 9-10, 7-8) 3.75/12, 4.0/10, 4.25/8

Workout Time: 1:23*

I will not be doing Jump Squats and Deadlifts anymore. They are fun to do, but I don’t they are as effective for powerlifting and do not stretch me out and get me ready as much as for my afternoon workouts as doing the powerlifts in a speed fashion in the manner I will be doing them later.

I’ve always used my two-chain set for deadlifts, but that is too much weight for speed deadlifts, so for this workout, I tried my one chain set. But I had to move the connection on the leader chain, and it got jammed and took over half an hour to unjam. That got me tired out and behind. But at least after all of that, using just one chain did work out better. In fact, I might try it for regular Chain Deadlifts this afternoon.

Week B

Rotation III, Week B; Day 1

Monday – 11/20/17

Speed MG Barbell Rows [Regular: 10s/15, 45/11, Speed: 50/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 60/9, 62/7, 65/5, 67/3

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

Rotator Cuff: Sitting, front: [2.75/11] (2 x 15-16, 13-14) 4.75/16!, 5.0/14!

Hand Gripper (turns/reps): [2.5/9] (3 x 11-12, 9-10, 7-8) 4.5/12^, 5.0/10^, 5.5/8^

Workout Time: 0:38 (hours : minutes)

Rotation III, Week B; Day 2

Wednesday – 11/22/17

Extra Low Speed Squats: [Regular: --/15, 65/11, Speed: 75/9, 85/7] (4 x 8-9, 6-7, 4-5, 2-3) 95/9, 100/7, 105/5, 110/3

Standing Barbell Calves (on 2-1/4” platform): [100/11, 125/9] (3 x 11-12, 9-10, 7-8) 145/12^, 152/10^, 160/8^

Crunch-Side Bend Combo: [8.75/11] (3 x 11-12, 9-10, 7-8) 17.5/12^, 18.75/10^, 20/8^

Workout Time: 0:49*

Video

Rotation III, Week B; Day 3

Thursday - 11/23/17

Speed CG 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

MG CB Reverse Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Rotator Cuff: Lying, in: [3.25/11] (2 x 15-16, 13-14) 5.5/16, 5.75/14

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

Workout Time: 0:40

Rotation III, Week B; Day 4

Sunday – 11/26/17

Sumo Speed Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 130/7] (4 x 8-9, 6-7, 4-5, 2-3) 140/9, 147/7, 155/5, 162/3

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

Leg Raises (amrap): 20, 20

Workout Time: 0:45

Video

Week C

Rotation III, Week C; Day 1

Monday – 11/27/17

Speed CG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 50/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 59/9, 61.5/7, 64/5, 66.5/3

CG Super Curl Bar Curls: [35/9] add wrist wraps: (3 x 11-12, 9-10, 7-8) 45/12, 47/10, 50/10, 52/8

Rotator Cuff: Shoulder Horn (alternate arms): [4.0/11] (2 x 15-16, 13-14) 6.0^/16, 6.25/14^

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)

I started too light on the Curls, so I did an extra set.

Rotation III, Week C; Day 2

Wednesday – 11/29/17

Speed Two Chain Squats: [Regular: --/15, 65/11, Speed, Chains: 135/9, 150/7] (4 x 8-9, 6-7, 4-5, 2-3) 162/9^, 170/7^, 177/5^, 185/3^

Rocking Standing DB Calves: [25/9] (3 x 11-12, 9-10, 7-8) 35/12, 37.5/10, 40/8

Decline Sit-ups: [10/9] (3 x 11-12, 9-10, 7-8) 17.5/12^, 18.75/10^, 20/8^

Workout Time: 0:53*

Rotation III, Week C; Day 3

Thursday – 11/30/17

Speed One 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] 50/12, 52/10, 55/8

Rotator Cuff: Lying on side: [3.75/11] (15-16, 13-14) 5.75/16!, 6.0/14!

Workout Time: 0:41

Rotation III, Week C; Day 4

Sunday – 11/3/17

Speed 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) 3.75/12, 4.0/10, 4.25/8

Dip Bar Twisting Leg Raises: [2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:54*

Week D

Rotation III, Week D; Day 1

Monday – 12/4/17

Speed WG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 45/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 60/9, 62/7, 65/5, 67/3

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

Rotator Cuff: Lying, up: [3.75/11] (2 x 15-16, 13-14) 5.75/16, 6.0/14

Hand Gripper, Holds + Reps (4 count + turns/reps) [2.0/5] (3 x 5-6, 3-4, 1-2) 4.0/6!, 4.5/4!, 5.0/2!

Workout Time: 0:41 (hours : minutes)

Rotation III, Week D; Day 2

Wednesday – 11/6/17

Speed Squats: [Regular: --/15, 65/11, Speed: 85/9, 100/7] (4 x 8-9, 6-7, 4-5, 2-3) 110/9, 115/7, 120/5, 125/3

Rocking Barbell Calves: [125/11] (3 x 11-12, 9-10, 7-8) 145/12, 152/10, 160/8

Bicycle Abs (amrap) 20, 20

Workout Time: 0:37

Rotation III, Week D; Day 3

Thursday – 12/7/17

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

BB Reverse Curls: [45/9] (3 x 11-12, 9-10, 7-8) 50/12, 52/10, 55/8

Rotator Cuff: Lying, down: [3.0/11] (2 x 15-16, 13-14) 4.75/16!, 5.0/14!

Workout Time: 0:40

Rotation III, Week D; Day 4

Sunday – 12/10/17

Speed Sumo Deadlifts: [Regular: --/15, 45/11, Speed: 135/9, 145/7] (4 x 8-9, 6-7, 4-5, 2-3) 152/9^, 160/7^, 167/5^, 175/3^

Lying Leg Curls (alternate legs): [3.0/9] (3 x 11-12, 9-10, 7-8) 4.0/12^, 4.25/10^, 4.5/8^

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

Workout Time: 0:44

The ab exercise was harder than I thought it would be, so I only did two sets of 10.

Rotation IV

Week A

Rotation IV, Week A; Day 1

Wednesday– 12/13/17

Speed CG Barbell Rows: [Regular: 10s/15, 45/11, Speed: 50/9, 55/7] (4 x 8-9, 6-7, 4-5, 2-3) 60/9, 62.5/7, 65/5, 67.5/3

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

Rotator Cuff: Shoulder Horn (arms together): [4.25/11] (2 x 15-16, 13-14) 6.25/16!, 6.5/14!

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

Workout Time: 0:43

Rotation IV, Week A; Day 2

Thursday – 12/14/17

Seep Extra Low Squats: [Regular: --/15, 65/11, Speed: 80/9, 90/7] (4 x 8-9, 6-7, 4-5, 2-3) 100/9, 105/7, 110/5, 115/3

Standing Dumbbell Calves: [30/11] (3 x 11-12, 9-10, 7-8) 40/12!, 42.5/10!, 45/8!

Abs: Sit-ups: [10/11] (3 x 11-12, 9-10, 7-8) 17.5/12!, 18.75/10!, 20/8!

Workout Time: 0:48*

Rotation IV, Week A; Day 3

Sunday – 12/17/17

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 55/11, Speed: 57/9, 62/7] (4 x 8-9, 6-7, 4-5, 2-3) 67/9, 72/7, 77/5, 82/3

MG Reverse CB Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Rotator Cuff: Lying, out: [3.5/11] (2 x 15-16, 13-14) 5.75/16!, 6.0/14!

Workout Time: 0:42

Rotation IV, Week A; Day 4

Monday – 12/18/17

Speed Sumo Deficit RB Deadlifts: [Regular: --/15, 45/11, Speed, bands: 155/9, 165/7] (4 x 8-9, 6-7, 4-5, 2-3) 175/9, 185/7, 195/5, 205/3

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

Standing Leg Curls (one leg at a time): [2s/11] (2 x 15-20, 10-15) 4s/20!, 6s/15!

Workout Time: 0:48*

Week B

Week B of Rotation IV of VII of 2017-18 Tetra Raw Powerlifting Training Plan

______________________________

Rotation IV, Week B; Day 1

Wednesday – 12/20/17

Speed MG Barbell Rows [Regular: 10s/15, 45/11, Speed: 50/9, 57/7] (4 x 8-9, 6-7, 4-5, 2-3) 62/9, 65/7, 67/5, 70/3

MG Super Curl Bar Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) 42/12, 45/10, 47/8

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

Hand Gripper (turns/reps): [3.5/9] (3 x 11-12, 9-10, 7-8) 5.5/12!, 6.0/10!, 6.5/8!

Workout Time: 0:42 (hours : minutes)

Rotation 1, Week B; Day 2

Thursday – 12/21/17

Speed Two Chain Squats: [Regular: --/15, 65/11, Speed, Chains: 135/9, 150/7] (4 x 8-9, 6-7, 4-5, 2-3) 162/9^, 170/7^, 177/5^, 185/3^

Rocking Standing DB Calves: [25/9] (3 x 11-12, 9-10, 7-8) 35/12, 37.5/10, 40/8

Crunch-Side Bend Combo: [10/11] (3 x 11-12, 9-10, 7-8) 18.75/12!, 20.0/10!, 22.25/8!

Workout Time: 0:54*

Rotation IV, Week B; Day 3

Sunday - 12/24/17

Speed DS Benches: [Regular: 45/15, 65/11, Speed: 55/9, 65/7[ (4 x 8-9, 6-7, 4-5, 2-3) 70/9, 72/7, 75/5, 77/3

MG CB Reverse Preacher Curls: [35/9] (3 x 11-12, 9-10, 7-8) Curls*: 45/11, RC: 45/12, 45/10, 47/8

Rotator Cuff: Lying, in: [3.75/11] (2 x 15-16, 13-14) 5.75/16, 6.0/14

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

Workout Time: 0:47*

I got confused on the first set of curls and did regular curls rather than reverse curls.

Note: Deadlifts will be included as an “Extra Day” at the start of my new training plan.

Week C

Not done.

Week D

Not done.

These SIE workout logs are continued at:
Experimental Workouts.

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