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  1. #6451
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/6 bench and other upper body stuff

    Dynamic warmup

    Flat DB press ss inverted rows (4 rounds):
    25s x 10 ss 10, rest 60 sec, repeat

    Bench press:
    (each rep 1-sec pause at top, 1-sec pause at bottom, press to lockout, 1-sec pause and reset shoulders at top, repeat, then 1-sec hold at lockout before rack)
    bar x 5
    65x 5
    85 x 5
    100 x 5
    110 x 3
    116 x 2
    121 x 2
    3 x 127 x 2
    1 x 135 x 1 - with slingshot - supposed to be 90% but felt more like 80%
    2 x 145 x 1 - with slingshot WOOOOO!

    Incline DB press ss chest supported DB row (4 rounds):
    30s x 10 ss 30s x 10, rest 90 sec, repeat

    Seated DB tricep overhead ext ss wide grip lat pulldown (4 rounds):
    35 x 10 ss 70 x 10, rest 90 sec, repeat

    Slingshot pushups ss face pulls (4 rounds):
    BW x 25 ss 50 x 25, rest 90 sec, repeat

    less than 2 weeks out from my training camp YEAH!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #6452
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/7 squats n deads

    dynamic warmup

    On a time crunch to get to an appointment so squats n deads was it for today

    Squats:
    2 x bar x 5
    3 x 95 x 5
    3 x 115 x 5
    2 x 125 x 4
    2 x 135 x 3
    2 x 145 x 2
    plus a few walkouts with 155. Not very confident with this much on my back today and didn't have a reliable spotter so there was no way I was attempting it and risk getting injured less than 2 weeks from my training camp

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    7 x 200 x 1 with about 60 sec between singles. These felt GREAT!

    Wish I had had time to do more but so is life.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  3. #6453
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/8 upper body "puttering" stuff

    10 days out from my training camp with Ray Williams, Dennis Cornelius, and Sioux-z Hartwig-Gary!

    My plan was to just putter around today and several gym friends commented that I seemed like a fish out of water. Um, yeah...if I don't have a clear plan going into the gym that is exactly what I feel like!

    dynamic warmup that included a LOT of mobility work to keep me from going all-out today (supposed to be a rest day pfffffffft)

    Wide grip pullups:
    5 x BW x 5 - really ready to start weighting these again, I barely rested 45 sec between these sets and didn't struggle on a single rep!

    Flat DB press:
    15s x 10
    20s x 10
    25s x 10 - had a little pump like a teaser of a champagne buzz

    I had about had it with taking it easy and puttering and took the next exercise to let out some frustration and hit a PR...LOL

    DB floor press:
    30s x 8
    35s x 8
    40s x 6
    45s x 6
    50s x 4 - PR! - still had 2 reps in the tank and wanted to try the 55s next
    55s x 0 --cuz I got greedy for a moment then quickly realized after launching these DBs and holding them at lockout that I'd better back off if I want to have anything left for my camp OR risk injury right before camp. Dropped the 55s, ego checked.

    Concentration curls:
    15 x 10/side
    20 x 10/side
    25 x 10/side - PR - hahaha, really I TRIED to hold back

    Incline side-lying DB lateral raise:
    4 x 5 x 10/side - and it felt like a tease

    Puttering was just NOT working, it's sooooo not my style.

    Opted to stop there and get in a little cardio and walked around the indoor track for 25 minutes.

    One more day of puttering tomorrow and then my last 2 heavy-ish days Fri/Sat

    And then more puttering Monday through Friday next week. Hope I don't PR but I just might LOL.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #6454
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/9 squats n other lower body stuff, rest day for deads

    dynamic warmup

    I've done several weeks of pre-exhaust so with tapering off for my training camp I decided to start today with squats and see just where I'm at

    Squats:
    2 x bar x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 2
    155 x 1 - felt good, decided to go up a bit
    165 x 1 - matched my heaviest for weight (best is 4 reps at this weight)
    depth was unquestionable, but it was slllllloooooooow like snail slow
    good thing powerlifting has no time limit once you get the squat command LOL
    Finished up squats with:
    175 x walkout that I held for 10 sec before racking, which was cool
    ^I've successfully dunked 175x3 TO PARALLEL but by my standard AND powerlifitng rules it doesn't count so I still count 165 as my heaviest squat

    VERY, very pleased that I could get a max weight on my back after all the tendonitis and shoulder impingement issues I've been having. Fingers crossed I can hang onto this feel for another 10 days.

    RDLs:
    135 x 10 - PR for reps (previous best was 8 reps)
    145 x 8 - PR
    155 x 6 - mother of PRs! LOL
    135 x 10
    ^posterier chain successfully fried!

    Seated leg curl:
    4 x 50 x 10

    Adductors ss Abductors (3 rounds):
    50 x 12 ss 50 x 12 with 60 sec rests

    Ab wheel ss horizontal calf machine (4 rounds):
    15 ss 130 x 15 with about 60 sec rests

    Not bad considering how training has been going lately. I'll take it.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #6455
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/10 heavy bench, pullups, and that's all folks!

    Just a week out from my training camp with Ray Williams, Dennis Cornelius, and Sioux-z Hartwig-Gary!

    dynamic warmup

    Bench press, competition style (pause top, bottom, top pause before rack):
    2 x bar x 5
    65 x 5
    85 x 5
    105 x 5 - been quite a while since I felt confident enough to take a 20-lb jump here!
    116 x 3
    127 x 1
    2 x 138 x 1 - my heaviest in months, was sloppy but nailed it both times
    2 x 149 x 1 - with slingshot, my spotter, david4ts, said I definitely had more in the tank

    neutral pullups:
    as I was reaching up to do my first set of pullups, I decided to test my max LOL
    1 x BW x 15!!!!!!!!!!! PR for reps! My previous best was 10!
    then did my usual 5 x BW x 5 hahahahaha, sets of 5 reps was a joke after 15!

    Heavy bench work is done, Done, DONE!!
    Next week I plan to do tons of mobility work, stretching, and cardio.
    Mega-stoked for next weekend's training camp!
    Last edited by Sunnyday; 03-10-2017 at 02:35 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #6456
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady
    Hey COG! Thanks for stopping by and for the kind words!
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #6457
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/11 deadlifts, deadlifts, and nothing but deadlifts LOL

    gym was PACKED today! Was nuts just trying to warm up! Every spot on the mats, every machine, every bench, every pair of DBs, every plate GOOD GRIEF! Where did all these people come from?! Did somebody announce it was New Year's Day all over again?!!!

    dynamic warmup

    bunch of squats x5 with the empty bar

    Sumo deadlift par-tay down to the dirt!
    135 x 1 - just enough rest between these singles to add more weight
    155 x 1
    175 x 1
    195 x 1 - was sticky, took a little extra rest and repeated it
    195 x 1
    205 x 1 - got to here and took as much rest as needed between pulls
    215 x 1
    225 x 1 - heaviest in almost 6 months!
    230 x 1 - just 7 lbs below my all-time best! ELATED!!!!!!!!

    Took my time unloading the bar and cleaning up chalk marks on the bar and plates, then socialized a lot LOL.

    Next week's plan is to run it like I'm competing on Saturday/Sunday, so just mobility work, a little pump work, and light cardio to keep the joints happy and muscles moving. Gonna do a mild dryout because I can...a little overwatering and a fat load -- think carb loading for a bbing show but with fat instead of carbs, PM me if you want to know details cuz this works MUCH more predictably than carb loading ever could. Seeing myself a little tighter going into next weekend will only help me lilft better because I can't lift well when I'm not thrilled with the way I look.

    Just 7 days and I get to lift with the BIG people.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #6458
    OLYMPIAN Sunnyday's Avatar
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    My people! I'm at training camp this weekend with Matt Gary, Sioux-z Hartwig-Gary, Ray Williams, and Dennis Cornelius. Today was squats and it was off the chain! No PR for me but I had the priviliege of sitting on the floor just a few feet from the rack as Dennis hit a PR for a squat triple at 826! Crazy, crazy strong atmosphere and PRs were happening left and right.

    image.jpg

    I was squatting with a group right beside the big champs as they were hitting those PRs!

    Tomorrow is bench and deadlift. My plan is to go with the flow, and I had planned up my training to PR this weekend so I'm sure going to try to make that happen. Dennis says he's going to try to PR on deadlift triples tomorrow so if anything I'm amped to see that happen!

    Think strong thoughts for us!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  9. #6459
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool pic and all Jesus. so what is ur pr for quads, if i may ask?
    When you say "quads" I'll assume you mean squats. At my 110-lb bodyweight the most I've successflly dunked - meaning LEGIT BELOW PARALLEL is 165 for 4 reps...and almost blacked out afterward. Recently I did an AMRAP with 145 for 8 reps and would've easily had 10 reps if I'd had a trustworthy spotter. I've hit 175 for a triple but by my very strict standard I cut the reps short and a judge having a bad day would have red-lighted me, so I don't count the 175. I've not been confident to go heavier than that on my busted hip but I'm hoping to change that soon. FWIW, I've done walkouts with 185 and held it at lockout for 30 seconds, ANND I've unracked 195 and held it at lockout for 30 seconds.

    My squat weight may be unimpressive yet I've never been red-lighted at a meet. 3 white lights every attempt, every meet. I'm extremely proud of that, as I see far too many people getting red lighted for depth on their squats at meets.

    That said, you want to talk PRs these are kinda noteworthy:
    Bench press - competition style touch chest, pause, hold at lockout before racking: 143x3, 146x2
    ^that's almost 1.4x my bodyweight

    Deadlift: 237 for 8 singles at 90-sec intervals.
    ^that's 2.2x my bodyweight, done over and over in the same workout
    ^^if all goes well, I'm trying for 243 tomorrow in the company of a bunch of a bunch of superstars. I REALLY want to PR tomorrow!

    Rack pull: 295 from just below the knee with a 3-sec hold at the top, no straps, chalk only- THAT's almost 3x my bodyweight!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  10. #6460
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/20 bench and other upper body stuff

    Dynamic warmup

    Skipped bench press cuz I just maxed out yesterday, did a few light sets but not counting them cuz they felt like lead (duh, wonder why LOL)

    Wide grip pulllups:
    5 x BW+10# x 5

    Incline DB press:
    15s x 10
    17.5s x 10
    20s x 10
    25s x 10

    Incline DB fly ss chest supported reverse DB fly (4 rounds):
    20s x 10 ss 20s x 10

    Over and back press:
    4 x 30 x 12

    Six ways:
    2s x 12
    3s x 12
    4s x 12

    Walked 20 min on the gym's indoor track

    Still pretty wiped out from the weekend
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #6461
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/21 Squats n deads

    Still feeling a little beat up from the weekend so I just did the basics and that was all.

    Dynamic warmup

    Squats:
    bar x 5
    95 x 5
    115 x 5
    4 x 135 x 4

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - with 45 seconds between singles

    Finished with a 20-minute walk on the indoor track.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  12. #6462
    OLYMPIAN Sunnyday's Avatar
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    I am waaaaay behind here! Time to update this journal!

    Wednesday 3/22 bench and some other upper body stuff

    Bench press (competition style, pause at bottom and top each rep):
    bar x 5
    65 x 5
    85 x 5
    5 x 95 x 5

    Incline DB press:
    15s x 10
    20s x 10
    25s x 10

    Pinwheel curls:
    4 x 20s x 8

    Rope pressdown:
    4 x 60 x 8

    Chins (double underhand):
    3 x BW+5# x 5

    Concentration curls:
    15 x 8/side
    17.5 x 8/side
    20 x 8/side

    Dips:
    3 x BW x 8
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  13. #6463
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/23 leg stuff

    Still feeling beat up in my lower half from last weekend so I changed this up accordingly

    Dynanmic warmup

    DB lying leg curl:
    4 x 30 x 12

    Leg press:
    sled x 10
    1 pps x 10
    2 pps x 10
    3 pps x 10
    4 x 4 pps x 10

    Freemotion squat:
    50 x 6
    90 x 6
    4 x 120 x 6

    Adductors/abductors superset (4 rounds):
    50 x 10 ss 50 x 10

    Seated leg curl/leg extension superset (4 rounds):
    50 x 10 ss 50 x 10

    Horizontal calf machine:
    4 x 130 x 10
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  14. #6464
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/24 Bench and other upper body stuff

    Dynamic warmup

    Bench press (competition style, pause at bottom and top each rep):
    bar x 5
    65 x 5
    85 x 5
    100 x 3
    3 x 110 x 3

    Neutral grip pullups:
    3 x BW+5 x 5

    Decline DB rows:
    30 x 12
    40 x 10
    40 x 12

    Face pulls:
    3 x 60 x 10

    And that was all I had time for. Driving to Baltimore to get my teen for the weekend.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  15. #6465
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    Sunny how are you.I have been slacking at keeping up with everyones journals.I will do better hopefully.I see you are still absolutely killing it.Have a great weekend.

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