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  1. #7456
    OLYMPIAN AlexG's Avatar
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  2. #7457
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    LOL! My lifts are FAR from impressive! But thank you, Alex.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7458
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/16 upper body training

    First week of a new training cycle and all competition lifts are back to warmup-level weights. Progressive overload here we go!

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    4 x 127 x 4 - with 2-sec pauses at top, bottom, and lockout


    Floor press:
    30s x 8
    40s x 6
    45s x 6
    2 x 50s x 6 - right shoulder felt a little weak or I would’ve hit a third set at this weight

    Wide grip pullups:
    3 x BW+35 x 5 - planning to bring this to 45# over the next 12 weeks

    seated Y press:
    3 x 25s x 8

    Incline DB press:
    3 x 40s x 8

    reverse DB fly ss incline DB fly:
    15s x 12 ss 15s x 12

    Six ways:
    3 x 5s x 8 plus added 20 partials at the end of set 3

    Did a bunch of much-needed mobility work when I got home. Kids were in tow so I’ve been skipping a lot of this stuff to get my lifting in

    93 degrees and sticky so I skipped the walk
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7459
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 7/17 lower body training

    I was feeling pretty down today because my hubby’s work will not be transferring him to North Carolina. But then I deadlifted and now I’m feeling better lol.

    Dynamic warmup

    Front squats:
    bar x 5
    65 x 5
    85 x 4
    95 x 4
    105 x 4
    115 x 4

    Suno deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 195 x 1 - with about 30 sec then start next setup, so about 45 sec between pilulls.

    Leg press calves:
    3 x 130 x 12

    Ab wheel:
    3 x 15

    All I had time for with kids in childcare. A little over a month and they will be back in school.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #7460
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 7/17 lower body training

    I was feeling pretty down today because my hubby’s work will not be transferring him to North Carolina. But then I deadlifted and now I’m feeling better lol.
    Sorry to hear. I feel your pain as I gave up, for now, the move to South Carolina.

    I need to go to the gym, but deadlifts are not on tap.

    Glad you're feeling better.

  6. #7461
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Sorry to hear. I feel your pain as I gave up, for now, the move to South Carolina.

    I need to go to the gym, but deadlifts are not on tap.

    Glad you're feeling better.
    Wow, sorry to hear your move is off as well.

    Since we’re “stuck” in the colder climate for yet another winter, maybe we should get a bunch of RX old farts together to meet up for a geriatric gym sesh. Destroy some chest and shoulders when the skies start to turn gray and after the holidays.
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #7462
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wow, sorry to hear your move is off as well.

    Since we’re “stuck” in the colder climate for yet another winter, maybe we should get a bunch of RX old farts together to meet up for a geriatric gym sesh. Destroy some chest and shoulders when the skies start to turn gray and after the holidays.
    My girl did not get approval to work from home for Fed Ex and without that it's a no-go.

    I have been doing bench presses again so I can catch up to you before we destroy chest and shoulders.

  8. #7463
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    My girl did not get approval to work from home for Fed Ex and without that it's a no-go.

    I have been doing bench presses again so I can catch up to you before we destroy chest and shoulders.

    Excellent! I wonder if we could get a group together and do a gym takeover somewhere. That’d be cool!

    Anyone else up for this?
    Last edited by Sunnyday; 07-18-2018 at 10:15 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #7464
    Administrator Mac's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Excellent! I wonder if we could get a group together and do a gym takeover somewhere. That’d be cool!

    Anyone else up for this?
    I haven't done bench presses in many years because of a shoulder injury. Stuck to the machines and exercises that didn't aggrevate it. Stayed away because it just depressed the hell out of me with the weight I could use. I used to bench 3x bodyweight and struggled for 10 reps at bodyweight now.

    The 1st time doing BPs was awkward for me and after a few weeks my strength has gone way up and that's very encouraging for an ol' man like me.

  10. #7465
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Excellent! I wonder if we could get a group together and do a gym takeover somewhere. That’d be cool!

    Anyone else up for this?
    bench press hulk.jpg
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  11. #7466
    OLYMPIAN Sunnyday's Avatar
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    ^^^^^LOL!
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7467
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 7/4 upper body training

    What I got done went better than expected. But my son was in rare form so I didn’t get much done. Sigh.

    dynamic warmup

    Face pulls (even reps paused):
    30 x 12
    40 x 12
    3 x 50 x 12

    Straight arm pulldiwns:
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    2 x Bar x 10
    2 x 75 x 5
    100 x 5
    116 x 5
    127 x 5
    4 x 135 x 5 - With 2-sec pauses. I had planned 5x5 but my time was running out.

    Seated neutral grip rows:
    3 x 110 x 8

    Then the childcare police came to get me and that was it. Sniff.
    Last edited by Sunnyday; Yesterday at 08:53 PM.
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  13. #7468
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wednesday 7/4 upper body training

    What I got done went better than expected. But my son was in rare form so I didn’t get much done. Sigh.

    dynamic warmup

    Face pulls (even reps paused):
    30 x 12
    40 x 12
    3 x 50 x 12

    Straight arm pulldiwns:
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    2 x Bar x 10
    2 x 75 x 5
    100 x 5
    116 x 5
    127 x 5
    4 x 135 x 5 - With 2-sec pauses. I had planned 5x5 but my time was running out.

    Seated neutral grip rows:
    3 x 110 x 8

    Then the childcare police came to get me and that was it. Sniff.
    nice work, young lady
    MY LORD OF LORDS!!!

  14. #7469
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice work, young lady
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #7470
    OLYMPIAN Sunnyday's Avatar
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    Thursday 6/19 lower body training

    Nothing really earth shattering at the start of this training block. Got done what I could before the

    Dynamic warmup

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 95 x 5
    116 x 5
    132 x 5
    3 x 138 x 5 - went fine, felt a little heavier than it should but I didn’t want to settle for 132

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    12 x 182 x 1 - with about 20-30 sec rest then start next setup, so about 30-45 sec between pulls.
    This is 70% of my1RM. Felt ridiculously easy as it should

    Had to stop there cuz the childcare police came to get me.

    Did this at home

    Reverse crunch ss traditional floor crunch:
    15 ss 15 (3 rounds)

    Unilateral standing calves:
    3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

    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

    Had a bunch of appointments with the kiddos so I skipped my walk
    2016 RX Member of the Year & March 2015 Member of the Month
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