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

by Gary F. Zeolla

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.

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Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

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