Sunnyday's Training Journal

[Sunnyday]

Wednesday 6/30 lower body

Poolside with the kids in swim practice:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
10 reverse lunge to knee hug (5/side)
20 hip airplanes (10/side)

Squats:
bar x 5
95 x 5
115 x 5
125 x 5
5 x 137 x 5 - heaviest 5x5 to date and with plenty left in the tank!

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 189 x 1 with 45 seconds between singles. Bringing these down by 2 and bringing the heavy/Friday sets up by 2

New deadlift shoes arriving tomorrow


Hip thrusts/glute bridges on stability ball:
10 legs straight ss 10 legs bent (3 sets)

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Rolling planks:
hold 5 sec front, left, front, right, front for 5 rounds = 1 set
3 total sets

Horizontal calf machine:
3 x 170 x 10

[Sunnyday]

keep up the great work

Thanks!

[Sunnyday]

Ooh, ooh! Look what was waiting for me when I got home from the gym today!

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Walked around with them on my ceramic tile floor and tried a sumo dead setup. Super grippy yet super lightweight, can really spread the floor apart. Unlike other "flat" shoes these don't curve up at the toe (my chucks do), zero compressibility in the soles, super-reinforced along the outside so they don't roll when pushing out (even when trying to roll them on purpose LOL), and the metatarsal strap really locks the foot into the shoe better than laces alone. Feels like being Gorilla-glued to the floor but with arch support! Heavy deads are gonna be soooo fun in these tomorrow!

[Sunnyday]

Thursday 6/30 upper body

Kiddos had a swim meet last night and didn't get them in bed until 10. They had this morning off from practice due to the late night meet and I let everyone sleep in. Thankfully I have a dog who LOOOOOVVVVVES to sleep in! (like no other dog I've owned LOL!)

Slept in and did this at the gym:
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
plus...
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
3 different arm crossover variations (10/side per variation, see reference below)*
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
5 x 118 x 5 - PR for 5x5! Bar moved so smooth I kept checking the weight between sets LOL!
Seriously felt like a warmup weight! I'm attributing this to the new arm crossovers I did for warmup as I believe they helped me set a more evil arch (heh).

Chins:
3 x BW+25# x 5

Didn't have much time left with the kids in childcare so I just focused on biceps, gonna move triceps to Saturday since the kids don't have a swim meet that day.

Pinwheel curls:
3 x 25s x 8

Concentration curls:
3 x 25 x 8/side

*reference article for the arm crossover variations. Biiiig help for shoulder and t-spine mobility!
https://www.t-nation.com/training/mobility-is-overrated

[Sunnyday]

Home reconstruction over the top LOL!!

http://forums.rxmuscle.com/showthrea...ee-Zone/page15

[Sunnyday]

Not many will get this but I nearly fell out of my chair laughing.


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Background: SBD (British powerlifting apparel/equipment company) has been promising a high-end belt for at least 2 years. They launched sales last week at IPF raw worlds (lots of competitors were wearing this belt on the platform, including Ray Williams when he hit that world record 966 lb squat) and it's finally hitting the US market next week through their only US distributor.

Why it's so cool: it has a patented lever buckle with the adjustablity of a single prong Plus it just looks super sexy (from a PL point of view)


Only the 13 mm thickness available now but SBD says on their IG that they have a 10 mm belt in the works that will supposedly be available before the end of this year. Already told the hubby I want one for Christmas. My Cardillo isn't an "IPF approved" belt (wish I had known I was getting into PL before I bought it UGH) so if I compete above local level, even at the state level, I will need a different belt.

[Sunnyday]

Friday 7/1 lower body

Poolside during the kiddos' swim practice:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)

Squats:
bar x 5
95 x 5
115 x 5
135 x 3
146 x 3
4 x 156 x 3
actually it was 5 sets but after set 4 I decided set 3 was wimpy and decided to repeat it LOL

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
206 x 1
5 x 216 x 1 with 60-90 seconds between singles
my goal was 10 singles but I ran out of time. New deadlift shoes worked GREAT btw!

My lil girl had a dentist appointment so training had to be cut short. Glad I could get in as much as I did though.

[Sunnyday]

Hubby came home and said it's too hot to cook. Soooo.....

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[Sunnyday]

Saturday 7/2 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
3 diff arm crossovers (10/side per variation)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 3
130 x 3
135 x 3 went up almost too easy. My spotter/friend gave me a kick in the butt LOL - thanks, girl! XO
3 x 138 x 3 PR!! This would be an EASY-Peasy opener if I did a meet today
^for reference this is just 10 lbs below Sioux-z Hartwig Gary's opener at IPF raw worlds 2 weeks ago!!

Neutral grip pullups:
3 x BW+25 x 5

Dips:
3 x BW x 12

too nice to be inside today, warm but much lower humidity (rare for this area) so I opted for extra quality time with my fam.

[Sunnyday]

Monday 7/4 lower body

Whole fam slept in this morning due to the holiday and also being sore from a ton of yard work yesterday.

Got to the gym late, everybody else had the same idea so I took my time warming up while wating for a squat rack to open up.

40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
10 reverse lunge to knee hug (5/side)
10 hip airplanes (5/side)

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
4 x 146 x 4
didn't go as well as last week (felt like lead LOL) but got it done

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 203 x 1 with 60-90 sec between singles
this lift feels soooo different in the new deadlift shoes! Better feel buuut still trying to get used to 'em. Didn't help that I was so sore from yesterday's yard work.

Decided to stop there and try to soak out the soreness in a tub of epsom salt.

Did this at home...

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Unilateral standing calf raise:
3 x 5/side with 5-sec hold at top each rep, no rest between sides/sets

[Sunnyday]

Tuesday 7/5 upper body

Poolside during the kids' morning swim practice:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
3 diff arm crossovers (5/side per variation)
20 over & back banded stretch
20 band pull-aparts

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 4
4 x 129 x 4 - bumped up yet another 2 lbs from last week. Heaviest 2-sec paused 4x4 to date!

Wide grip pullups:
3 x BW+25 x 5

Overhead press:
bar x 5
65 x 5
75 x 5
3 x 85 x 5 - gonna hold this here for a while I think

Stretch pushups:
3 x 12

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

Leaning DB lateral raise:
3 x 25 x 10/side

[black-elephant]

Ooh, ooh! Look what was waiting for me when I got home from the gym today!

image.jpg

image.jpg

image.jpg

Walked around with them on my ceramic tile floor and tried a sumo dead setup. Super grippy yet super lightweight, can really spread the floor apart. Unlike other "flat" shoes these don't curve up at the toe (my chucks do), zero compressibility in the soles, super-reinforced along the outside so they don't roll when pushing out (even when trying to roll them on purpose LOL), and the metatarsal strap really locks the foot into the shoe better than laces alone. Feels like being Gorilla-glued to the floor but with arch support! Heavy deads are gonna be soooo fun in these tomorrow!

What a commercial. Looking forward to the results!

[black-elephant]

Excellent progress.

[Sunnyday]

What a commercial. Looking forward to the results!

LOL, yeah me too! Funny how a pair of shoes will change the feel of a lift so much.

Excellent progress.

Thanks! I took a stab in the dark with this "program" I wrote for myself and I'm glad to see my instincts were right.

[Sunnyday]

Wednesday 7/6 lower body

Poolside with the kids in swim practice:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
10 reverse lunge to knee hug (5/side)
10 hip airplanes (5/side)
3 arm crossover variations (5/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
3 x 137 x 5 - dropped a set to prepare for 5 heavy triples on Friday

Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 189 x 1 with 45 seconds between singles. Continuing to bring these down by 2 and bringing the heavy/Friday sets up by 2. Depending on how I feel after squats I may go up a few pounds on deads.

Horizontal calf machine:
3 x 170 x 10

Ab wheel:
3 x 15

Seated leg curl:
3 x 70 x 8

Got home and after feeding the kids I did a little more.

Hip thrusts/glute bridges on stability ball:
10 legs straight ss 10 legs bent (3 sets)

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Plus some Egoscue hip realignment exercises. I'll be sitting for 4 hours at a swim meet tonight in sweltering heat. Fingers crossed the extra exercises help so I can stay off the NSAIDS. The high heat and humidity is not helping my joints these days.