Sunnyday's Training Journal

[Mac]

You've seen 30 twice now. I say shoot for the third round! Hit 90 and send a nice letter to those doctors' grandchildren.

Are those doctors still alive?

The one is dead. I remember seeing it on the news.

[Sunnyday]

Thursday 5/25 lower body training

Dynamic warmup (that took a loooooong time! - but worth it)

Squats:
bar x 5
65 x 5
85 x 5
105 x 5
4 x 120 x 5 - up a couple pounds from last week, felt easy

Sumo deads:
135 x 1
155 x 1
8 x 162 x 1 - with 30 sec between pulls. Super smooth and easy peasy

Glute circuit, 30 reps each per side:
Side lying clam ss Side lying hip abduction
Single leg glute bridge ss Quadruped hip ext from elbows
Quadruped leg swing at 45 deg ss Fire hydrant

20 min walk

[Sunnyday]

Friday 5/26 upper body training

Not a lot of time cuz kiddos had a half day, and a packed gym with every other parent in the county under the same time crunch. Had to wait a looooong time to get a bench.

dynamic warmup

Neutral grip pulllups:
3 x BW+17.5 x 5 - up 2.5 lbs from last week, woo

Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
100 x 5
110 x 3
120 x 3
4 x 123 x 3

Reverse grip bb rows:
bar x 12
95 x 10
4 x 115 x 10

Inverted rows:
4 x BW x 12

Decline DB rows:
4 x 50 x 10/side

Decline DB pullovers:
4 x 50 x 10

Face pulls:
4 x 50 x 15

30 min walk

[hifrommike65]

Still sounds like a solid gym trip. Good on you.

[Sunnyday]

Still sounds like a solid gym trip. Good on you.

Thanks...yeah, now that I look at it, it wasn't too shabby.

[Sunnyday]

keep up the great work young lady

Thank you

[Sunnyday]

Saturday 5/27 squats n deads


Holiday weekend stuff going on at home. This was all I had time for. Annnd my HRV app had told me to limit intensity so I stuck with the basics so even without the time limit I would have stuck with just bascs anyway.

dynamic warmup

Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
3 x 140 x 3 - FINALLY got my squats moving upward again! (but still 35 lbs below my best triple, ugh)

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 187 x 1 - with about 60 sec between pulls (even though the program I'm using gives me as much as 90 sec rests if I need it). All of these pulls felt GREAT, meaning solid and no wincing (ie, hip pain) as I broke the floor! It's about time I got some Saturday deads off the floor again!

30 min walk

Next week's plan is to bring up the squat/dead weights next week a bit. Hopefully this upward trend will continue through the summer and I can get my numbers back to where they were by the fall.

[hifrommike65]

Apps are all well & good, but don't let them run your life.

[Sunnyday]

Apps are all well & good, but don't let them run your life.

Certainly not. Using it as a guide for programming/recovery, and to see how well it correlates with how I'm feeling. I don't have the funds for a coach to help me with powerlifting programming so I'm forced to teach myself how to do these lifts snd how to program it in a way that works for my chronic ailments and the unpredictable family schedule.

[Sunnyday]

Monday 5/30 upper body training

dynamic warmup

Bench press (competition style pause bottom/top, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
105 x 4
110 x 4
4 x 115 x 4 - certainly wasn't easy but moved better than I expected

Wide grip pullups
4 x BW+17.5 x 5 - added another set from last week

Incline DB press:
2 x 15s x 10
4 x 25s x 10

Chest supported DB rows:
4 x 25s x 10

Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)

Front DB raise:
4 x 15s x 10

Leaning DB lateral raise:
4 x 25 x 8

Stretch pushups:
4 x 12

30 min walk

[Sunnyday]

keep it up young lady

Thanks.

[Sunnyday]

Tuesday 5/30 lower body stuff

dynamic warmup

Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 4
4 x 132 x 4 - up 7# from the last few weeks, and still pretty fast and solid

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 180 x 1 - with 45 sec between pulls. Up 5# from the last few weeks. Went VERY well

RDLs:
3 x 115 x 10 - up 2 reps/set from the last few weeks

Walking lunges:
3 x 10s x 12/leg
^up from just BW the last few weeks. Honestly if I did not have vid to prove it, I wouldn't believe I was doing these with 40s for the same number of reps just 5 years ago! Oh yeah, back then I would drug myself with NSAIDS to get through it! Wow.

Ab wheel ss horizontal calf machine (3 rounds):
15 ss 150 x 8 (bumped up the calf weight by 20#)

30 min walk

[Sunnyday]

Wednesday 5/31 upper body training

dynamic warmup

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
5 x 107 x 5 - totally smoked these sets, and with a 2-sec pause at the bottom!

Chins:
4 x BW+17.5 x 5 - added another set of 5 from last week

Dips ss spider curls (4 rounds):
BW x 12 ss 35 x 12

Rope pressdown ss rope hammer curl (4 rounds):
50 x 10 ss 50 x 10

Skulls ss incline alt DB curl (3 rounds):
35 x 15 ss 15s x 8

30 min walk

[Sunnyday]

get ur workout on, girl

Ummmm....don't I always?
Kinda goes without saying that I will.

[hifrommike65]

It's being organized & having priorities.