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Thread: Sunnyday's Training Journal
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09-01-2015, 01:59 PM #5161
I'm probably not the best person to ask, because of my joint issues that have been with me since age 5. That said, my quads just learned to do everything out of necessity over the years of having one hip stuck in internal rotation. So maybe I do know but I don't feel like I'm an authority on it?
I just started hammering glutes, hams, calves, and even ankles every which way I can: nordic ham curls, lying leg curls with a DB, kneeling squats, hip thrusts, leg press variations, lots of single leg work, any calf work I can comfortably do (not much), about 1.5-2 times as many sets for hams as for quads. And all high volume, moderate to high intensity. It's all I personally can do since many exercises are off the table for me.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
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09-01-2015, 02:11 PM #5162
Tuesday...chest and shoulders
Modified Nick Tumminello's upper body warmup plus some band pull-aparts and over-and-back band stretches
Over & back presses:
3 x 35 x 10
Flat bench:
with someone barking out commands each single and practicing my entire setup sequence every set
bar x 8
65 x 5
85 x 3
95 x 1
105 x 1
110 x 1 (didn't wait for press command)
110 x 1 - solid!
115 x 1 - a little weak on the left but good
115 x 1 - picture perfect!
120 x 1 - looked like 115
125 x 1 - a little funky on the left but went up with NO hesitation out of the bottom and NO problem locking out
125 x 1 - BOOM!! picture perfect! Weighed plates, actually 126.7, 11.5 lbs OVER the state record!
I know if I want to nail 121.3 I'd need to open with 110.2. Not sure about that but I still have time to decide.
Stretch pushups:
1-sec pause at bottom, lockout at top (trying to mimic bench)
4 x 8
Front DB raise:
3 x 35 x 10
Reverse DB fly:
3 x 20s x 8 neutral
3 x 20s x 8 overhand
Leaning DB lateral raise:
4 x 25 x 8
Finished with 20 minutes on the elliptical.Last edited by Sunnyday; 09-01-2015 at 02:12 PM.
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
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09-01-2015, 03:05 PM #5163
Solid as always!! You will do great at the meet!! Have your kids started back to school? I have already met with one teacher lol. I'm that dad!
DON'T BE AVERAGE!!!
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09-01-2015, 03:41 PM #51642016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-01-2015, 03:57 PM #5165
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09-01-2015, 04:05 PM #5166
Thanks! I'm feeling REALLY good now that I know I can consistently nail numbers well over the record of 115.2. However, I'm still not confident with opening at 110 and going up in 5.5-lb (2.5 kg) increments. If I can hit 110x4 consistently I'll feel better about it. If I open a step lower at 104.7 that means I'd only beat the record by 0.5 lbs and it appears I have to break it by at least 1.1 lbs to get my name in the books.
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
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09-01-2015, 04:53 PM #5167
Just posted on the USAPL website!!
Here are the flights & times for the meet:
First session registration starts at 7:00 AM
Weigh ins 7:00-8:30
Rules briefing 8:30-8:45
Lifting starts at 9:00
Flight A- Women 52kg, 57kg, 63kg & 73kg
Flight B- Women 84kg, Men 59kg, Men 66kg, Men 120kg & Men 120+ kg
Second session registration starts at 10:00 AM
Weigh ins 10:00 AM-11:30 AM
Rules Briefing 11:30-12:00 Noon
Lifting starts 12:00 or immediately after First session
Flight C- Men 74kg, Men 83kg
Flight D-Men 93kg, Men 105kg
Final roster can be found at http://marylandpowerlifting.com/2015-usapl-colosseum-clash/
Baby muscle, GD, cook:
I timed my warmup from empty bar to 105 lbs - 20minutes rushed and 25 minutes at a good pace. I may want to try 110 on my own if that is what I open with, so add another 5-6 minutes ?and I guess another 5 minutes to rest?. Based on what you see above, about what time should I start my warmup?
If that rules briefing goes to 8:45 and I'm the first person to bench, do they expect me to take just 15 minutes (optimistically!) to warm up for my opening lift?! Sheesh! If that's the case I'd have to open with 65 lbs!!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
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09-01-2015, 11:21 PM #5168
We're with you Sunny. Make it happen.
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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09-01-2015, 11:57 PM #5169
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09-02-2015, 06:08 AM #51702016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-02-2015, 06:55 AM #5171
I think you should go immediately to the warm up area after the rules meeting and start. You can start warming up also right after you weigh in. I've never been to a usapl meet that didn't start late and run late, fyi, so time may be in your side. Opener is about how you feel warming up, I would go light and see if you are allowed to take a 4th attempt to break the record. Since it's only you in your weight class, you don't have to worry about your total, just getting that locked in first attempt so you aren't bombing out. (Bombing out is fine too, just avoidable)
Don't forget USAPL uses a kilogram chart, they'll have one for you to look at for when you calculate your attempts! My thought right now is 47.5 then 50, then 52.5 then taking a 4th attempt for the record, if that's allowed. But in a month you'll have a better picture and more confidence so then you can adjust to slide up with a 50kg opener, following in succession since that's the lowest progression you can move with. (I'm conservative like that too when calculating bench attempts, since Bench is the most technical lift and has so many variables)
Don't forget you still have well over a month and you don't have to make weight!
No matter what happens, we are behind you but I know you will be amazing !Last edited by baby muscle; 09-02-2015 at 06:56 AM.
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09-02-2015, 08:34 AM #5172
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09-02-2015, 08:52 AM #5173
Thanks for all the reassurance!
The meet is Sept 20 so actually I have 2.5 weeks from today (gulp). I already familiarized myself with that kg chart and saved it to my phone! I was planning on opening with 47.5 kg (104.7 lb) unless I can get a bit more time for warmup, in which case I open with 50 kg (110.2 lb). After that I just go up in 2.5-kg increments for as many attempts as they let me do (praying for a 4th!!).
I already know I've crushed the record and not just by a little. so if all I get "officially" is 115.7 for my 3rd attempt, well that still breaks the record even if their rules say I have to break it by 1.1 lbs (0.5 kg) to take that title. It's all good.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
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09-02-2015, 12:57 PM #5174
Wednesday...abs and rehab
bits and pieces of Nick Tumminello's warmup
Ab wheel rollouts:
3 x 20
Side planks:
3 x 60 sec hold each side
Front planks with band around hands:
3 x 60 sec hold
Finished with 30 min on the elliptical2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-02-2015, 01:44 PM #5175
Forgot to mention this yesterday.
While doing cardio the gym manager approaches me and asks was I using chalk. I said yes and she told me there's no chalk allowed. I explained what I was doing and why, assured her I'd work extra hard at cleaning up after myself (actually thought I did a good job - wiped the bench meticulously, left a couple spots on the rough rubber tile floor and on the grooved bar). I also pointed out there are no signs and nothing on the website that says it's not allowed. Thankfully she was cool about it but -- wow.
Anybody else run into this?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
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