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  1. #7171
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/2 upper body training

    Dynamic warmup — I had made a checklist so I could time my warmup and naturally this was the day that everyone decided to pester me. And yeah I mean PESTER. No matter how many times I tried to politely explain that I can’t be disturbed for this training session NOOOOOO BUT I MUST HAVE YOUR ATTENTION NOW!!! Grrrrrr.

    3 weeks out...practicing my attempts with commands and timing rest periods. This didn’t go so well. Again, everyone decided now would be a nifty time to call Sunny to chit chat. Then school closed early due to the storm. AAAAAAAH!!!!! CAN ANYTHING ELSE GO WRONG WITH THIS TRAINING SESSION?!

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5 - cuz someone was talking to me and I misloaded the bar GRRR
    121 x 5 - ok this was the weight I was supposed to hit on the last set
    132 x 3
    143 x 1 - tried to get someone reliable to bark commands at me and got an excuse WTF
    143 x 1 - flew up, confident with this as my opener, but then spotter grabbed the bar before I could lock it out and wait for the other guy to give the “rack” command.
    154 x 1 - sailed up nice, commands and all. I would’ve decked the spotter if he had touched the bar
    here’s where things went REALLY wrong. Ugh.
    160 x 0 - spotter pulled out my shoulders then I rolled my right shoulder coming out of the bottom, something I haven’t done in over a year
    160 x 0 - just didn’t have it in me after losing confidence on the last one. Ugh. Didn’t dare try it and miss a third time
    Put on a Slingshot...(usually gives me double the reps on a bad day)
    160 x 2 - easy
    160 x 2 - easy
    160 x 3 - nice! I had 2 more reps in the tank
    Hopefully next week goes better

    And wouldn’t you know the minute I unload the last plate in walks a reliable spotter who knows how to bark bench commands! Ugh.

    Close grip bench ss incline DB curl:
    95 x 6 ss 15s x 12 (4 rounds)

    Headed to do cardio annnd...power goes out at the gym and they sent everyone home. Mmmmk. So much for cardio. Now I’m biting my nails cuz weight went up and I’m at the top of the weight class. Thought I’ll just walk at home but noooooo there’s a major storm out there that is ripping the brand new siding off our house and no power at home (no heat). Good grief. I hope I can channel all this negative energy into squats and deadlifts tomorrow. And that the gym is even open tomorrow so I can train. Wow.
    Last edited by Sunnyday; 03-02-2018 at 05:17 PM.
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  2. #7172
    Administrator Mac's Avatar
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    Wish the wind had ripped our old siding off but instead knocked down a tree.

    Sending good thoughts your way tonight.

    Stay warm.

  3. #7173
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Wish the wind had ripped our old siding off but instead knocked down a tree.

    Sending good thoughts your way tonight.

    Stay warm.
    Ouch! There are trees down everywhere here, many of them blocking main roads to make travel around here impossible. Stay safe, Mac.
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  4. #7174
    OLYMPIAN stanlystud's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Ouch! There are trees down everywhere here, many of them blocking main roads to make travel around here impossible. Stay safe, Mac.
    you ok baby?

  5. #7175
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by stanlystud View Post
    you ok baby?
    Hey stanly. I’m ok. We regained power early this morning. Our front porch looks pretty banged up from wind damage but thankful that’s the only damage we’ve experienced. Others around us weren’t as fortunate. Lotsa main roads in my area are still completely impassable.

    Lotsa I just pulled up to the gym. Glad to see they regained power and are open today. Send me strong thoughts cuz it’s heavy squats n matching my lifetime deadlift PR today. Doing these in the singlet so I get a better feel for meet day feels. Deep breath.
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  6. #7176
    OLYMPIAN Sunnyday's Avatar
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    Powerlifters taking over the Arnold today!

    Link to the livestream for anyone who cares to live vicariously through some incredible badasses...

    http://arnold.usapowerlifting.com/ar...ive-broadcast/

    I’ll be checking it out after I finish my own training sesh!
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  7. #7177
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/3 squats n deads n cardio oh my LOL

    After yesterday I NEEDED this day to go right. It went better than I could have dreamed!

    Dynamic warmup

    Bunch of goofhead friends distracted me for too long and all my warmup stuff took 90 minutes. Grrrr. These guys are wonderful support yet they have never competed in bbing or plifting so they don’t know what a competitor is going through at 3 weeks out. And there’s no explaining it. Sigh. I still love them though.

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    116 x 5
    138 x 5
    149 x 3
    3 x 160 x 3 - felt reallly solid but I didn’t want to push my luck and go heavier today. This will be my opener and I know on any day I can hit it for sets of triples which gives me lotsa confidence.

    Saved myself for the heavy deads which was very wise

    Sumo deads: with the new ramp-up that I really like, closest to the kg increments at the meet
    138 x 1
    160 x 1
    182 x 1
    204 x 1
    221 x 1 - my planned opener, flew up almost too easy (more about that later)
    3 x 232 x 1 with about 3.5 minutes between pulls, FLEW UP and PLENTY LEFT IN THE TANK!

    Well, um, 232 is my lifetime gym PR and it WAS my planned second attempt. Today I felt I had at least 20 more pounds in me, and that is after a garbage day yesterday! 232 also happens to be my lifetime deadlift PR. I watched the vid and it looked just as easy as it felt, if not easier, so after showing it to a few people I might be reevaluating my deadlift opener. Anything above 226 will be a meet PR and I’m thinking maybe opening with 226. That gives me the chance to shoot for 237 then 248 if I’m feeling as good as today.

    Finished with 20 min on the elliptical.

    Body weight holding steady just inside the weight class which is where I want it to be. Woo hoo!
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  8. #7178
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/5 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    100 x 5
    105 x 5
    121 x 5
    132 x 4 - felt easy peasy, went up
    3 x 143 x 4 - PR for reps! Woo hoo!

    Wide grip pullups:
    1 x BW+35 x 5 - huge struggle then realized it wasn’t a 25 lol
    2 x BW+25 x 5

    seated Y press:
    3 x 25s x 8

    Incline DB press ss DB row:
    40s x 8 ss 40s x 8 (3 rounds)

    Giant set:
    Incline DB fly gs reverse DB fly gs DB lateral raise:
    15s x 12 gs 15s x 12 gs 15s x 12 (3 rounds)

    Finished with 20 minutes on the elliptical
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  9. #7179
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    You done good.

  10. #7180
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    You done good.

    Thanks for the encouragement, Mike.

    Just trying to hold onto all I’ve gained until my meet on the 24th. Got butterflies.
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  11. #7181
    OLYMPIAN CHILDOFGOD's Avatar
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    glad to know u're ok Mrs. Sunny adn great job on ur workouts
    MY LORD OF LORDS!!!

  12. #7182
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    glad to know u're ok Mrs. Sunny adn great job on ur workouts
    Thanks, COG
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  13. #7183
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/6 lower body training

    I woke up with very achy joints. Not the overtrained kinda achy, but more likely due to the approaching snow storm. Anyone with severe arthritis knows the feels. Muddled through this training sesh with the bare minimum.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    116 x 5
    138 x 5
    4 x 149 x 4 - bar path and speed AND setup/walkout were great, just felt off balance due to the achy joints

    Sumo deads: - with a new ramp-up scheme so I get used to the kilo jumps
    138 x 1
    160 x 1
    182 x 1
    6 x 206 x 1 - with 45 sec rest then set up next pull, so about 60 sec between pulls. Added one more single from last week, still circa 82.5% of my estimated 1RM. Felt a little slow but no additionoal pain on the lift itself, just the baseline ache that kept distracting me

    RDLs:
    3 x 135 x 8 - dropped a set cuz, yeah, I’ve earned it.

    Skipped Trap bar farmers walks cuz I felt like it. LOL.

    Finished with 20 min on the elliptical, which wasn’t painful and I think made me feel better.
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  14. #7184
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    Once heard: "Professionalism is doing your job on a bad day."

  15. #7185
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Once heard: "Professionalism is doing your job on a bad day."
    So true! I’ve heard that too!
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