Fitness for One and All Home Page

Books and eBooks by the Director

Cardio/ Speed Isolation Exercises Workouts for Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan

by Gary F. Zeolla


These workout logs are continued from: CSIE Workouts for 2018 Tetra Powerlifting Training Plan; Rotations I-III of III.

They are adjacent to: Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan.


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).

Gear as indicated; if not indicated, then completely raw (no supportive gear).


Week 1

Day 4

Monday - 7/9/18

Sumo Speed Deficit Deadlifts: [Regular: --/15, 45/11, Speed: 115/9, 135/7] (9, 7, 5, 3) 145/9, 152/7, 160/5, 167/3

Hyperextensions: [--/9] (2 x 10, 8) 5.0/10, 6.25/9

Workout Time: 0:32

Day 1

Wednesday – 7/11/18

Heavy Bag: 12 minutes

MG Super Curl Bar Curls: [42/9] (10, 8) add wrist wraps: 57.5/10!, 60/8!

Workout Time: 0:30 (hours : minutes)

I should have gone heavier on the warmups set for curls; but otherwise, this new plan looks like it will work out as I desired.

 

Day 2

Thursday – 7/12/18

Speed Squats: [Regular: --/15, 65/11, Speed: 95/9, 115/7] (9, 7, 5, 3) 125/9!, 130/7!, 135/5!, 140/3!

Sit-ups: [12.5/9] (10, 8) 23.75/10!, 25.0/8!

Workout Time: 0:25

 

Extra day off

Sunday – 7/15/18

 

Day 3

Monday – 7/16/18

Speed Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 55/9, 67/7] (9, 7, 5, 3) 75/9, 77/7, 80/5, 82/3

BB Reverse Curls: [45/9] (12, 10, 8) 52/12^, 55/10^, 57/8^

Workout Time: 0:40


Week 2

Day 4

Wednesday – 7/18/18

Speed Conv Deadlifts: [regular: --/15, 45/11, speed: 115/9, 135/7] (9, 7, 5, 3) 142/9, 150/7, 157/5, 165/3

Twist Dip Bar Leg Raises (alternate legs): [3s/11] (2 x 15-20, 10-15) 6s/181, 8s/13!

Workout Time: 0:33

 

Day 1

Thursday – 7/19/18

Heavy Bag: 12 minutes

Hand Gripper (holds + reps; turns/reps): [4.5/5] (6, 4, 2) 6.50/6!, 7.0/4!, 7.5/2!

Workout Time: 0:24

Too easy of a workout. I think I will move Grippers to someplace else and do curls on all BA morning days.

 

Day 2

Sunday – 7/22/18

Jump Squats [Regular: --/15, 65/11, jump: 45/9, 65/7] (9, 7, 5, 3) 80/9, 85/7, 90/5, 95/3

Standing Barbell Calves (on 2-1/4” platform): [135/9] (12, 10, 8) 152/12!, 160/10!, 167/8!

Workout Time: 0:32

 

Day 3

Monday – 7/23/18

Speed Dead Stop Cambered Bar Benches: [Regular: 35/15, 45/11, Speed: 55/9, 60/7] (9, 7, 5, 3) 65/9, 70/7, 75/5, 80/3

Rotator Cuff: Shoulder Horn (arms together): [5.5/11] (2 x 15-16, 13-14) 7.5/16!, 7.75/14!

Workout Time: 0:33

I was supposed to only increase by 2.5 pounds set to set on the Speed Benches but by increased by 5.0 pounds, but it worked out.


Week 3

Day 4

Wednesday – 7/25/18

Speed Jump Deadlifts: [Regular: --/15, 45/11, Jump: 45/9, 57/7] (9, 7, 5, 3) 67/9, 72/7, 77/5, 82/3

Lying Leg Curls (alternate legs): [4.5/11] (12, 10, 8) 4.5/12!, 4.75/10!, 5.0/8!

Workout Time: 0:31

 

Day 1

Thursday – 7/26/18

Heavy Bag: 12 minutes

MG Curl Bar Curls: [42.5/9] (12, 10, 8) wrist wraps: 52.5/12, 55/10, 57.5/8

Workout Time: 0:30 (hours : minutes)

 

Day 2

Sunday – 7/29/18

Speed Extra Low Squats: [Regular: --/15, 65/11, Speed: 80/9, 95/7] (9, 7, 5, 3) 110/9, 115/7, 120/5, 125/3

Crunch-Side Bend Combo: [12.5/11] (12, 10, 8) 18.75/12!, 20.0/10!, 21.25/8!

Workout Time: 0:36

 

Day 3

Monday - 7/30/18

Speed One Chain Benches: [Regular: 45/15, 65/11, Speed/ add chains: 85/9, 95/7[ (8, 6, 4, 2) 102/8, 107/6, 112/4, 117/2

MG Curl Bar Curls [45/9] (12, 10, 8) 55/12, 57/10, 60/8

Workout Time: 0:35

I was supposed to do Reverse Curl Bar Curls. Oh well. Not the first time I made that mistake.


Week 4

 

Day 4

Wednesday – 8/1/18

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

Adductors/ Abductors (alternate legs): [3s/11] (2 x 15-20, 10-15) 6s/18!, 8s/13!

Workout Time: 0:34

 

Day 1

Thursday – 8/2/18

Heavy Bag: 12 minutes

CG Super Curl Bar Curls: [add wrist wraps: 50/9] (12, 10, 8) 60/12, 62/10, 65/8

Workout Time: 0:35 (hours : minutes)

 

Day 2

Sunday – 8/5/18

Speed Squats: [Regular: --/15, 65/11, Speed: 95/9, 120/7] (8, 6, 4, 2) 130/8!, 135/6!, 140/5!, 145/2!

Rocking DB Calves: [42.5/11] (12, 10, 8) 52.5/12, 55/10, 57.5/8

Workout Time: 0:37

 

Day 3

Monday – 8/6/18

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

MG CB Reverse Curls: [45/9] (12, 10, 8) 55/12, 57/10, 60/8

Workout Time: 0:36

 I remembered to do Reverse Curls this time.


Week 5

 

Day 4

Wednesday – 8/8/18

Speed Sumo 2-1/4” Deficit Deadlifts: [regular: --/15, 45/11, speed: 115/9, 135/7] (8, 6, 4, 2) 150/8, 157/6, 165/4, 172/2

Workout Time: 0:23 

I cut out the isolation exercise as part of my peaking plan.

 

Day 1

Thursday – 8/9/18

Skip

 

Day 2

Saturday – 8/11/18

Speed Dead Stop Benches: [Regular: 45/15, 65/11, Speed: 65/9, 72/7] (8, 6, 4, 2) 77/8, 82/6, 87/4, 92/2

Rotator Cuff: Lying, in and out: [4.5/11] (2 x 15-16, 13-14) 6.75/16!, 7.0/14!

Hand Gripper (turns/reps): [4.0/9] (12, 10, 8) 6.5/12!, 7.0/10!, 7.5/8!

Workout Time: 0:31

 

Day 3

Sunday – 8/12/18

Jump Squats [Regular: --/15, 65/11, jump: 5/9, 70/7] (8, 6, 4, 2) 85/8, 90/6, 95/4, 100/2

Workout Time: 0:19

 

Day 1

Wednesday – 8/15/18

Heavy Bag: 6 minutes

Workout Time: 0:10


These workout logs are continued at: forthcoming.


CSIE Workouts for Summer 2018 Tetra/ Trinity Final Five Weeks Training Pre-Contest Powerlifting Training Plan. Copyright 2018 by Gary F. Zeolla.

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

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director