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Thread: Sunnyday's Training Journal
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03-03-2018, 09:57 AM #7066
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!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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03-03-2018, 03:34 PM #7067
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!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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03-05-2018, 04:20 PM #7068
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 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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03-05-2018, 10:20 PM #7069
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
You done good.
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03-06-2018, 06:36 AM #70702016 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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03-06-2018, 03:58 PM #70712016 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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03-06-2018, 04:05 PM #7072
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.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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03-06-2018, 11:24 PM #7073
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Once heard: "Professionalism is doing your job on a bad day."
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03-07-2018, 08:01 AM #70742016 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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03-07-2018, 03:26 PM #7075
Wednesday 3/7 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
5 x 132 x 5 - all of these moved VERY well! Excited for the heavy stuff I have planned for Friday!
Floor press:
30s x 6
40s x 6
2 x 50s x 6
Reverse grip bb row:
3 x 135 x 8
Incline DB fly ss reverse DB fly:
4 x 15s x 12
Decline DB row:
4 x 55 x 8/side
Face pulls ss stretch pushups:
50 x 12 ss 12 (3 rounds)
Finished with 20 minutes 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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03-08-2018, 03:53 PM #7076
Thursday 3/8 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
138 X 5
3 x 143 x 5 - PAIN FREE and technically PERFECT walkouts/reps/sets! SO PLEASED!
Sumo deads:
138 x 1
160 x 1
182x 1
9 x 194 x 1 - at about 45 sec intervals feeling pain free, and moving like a warmup weight! One more set over what I had done last week, too!
Wanted to do more and definitely had plenty of energy to do it, but I had an IEP meeting for my son and still needed to get in cardio. Oh well.
Finished with 20 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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03-09-2018, 06:18 PM #7077
Friday 3/9 upper body training
Dynamic warmup — Got this down to 30 min pretty consistently which is good. I’d prefer to get it to 15-20. Fingers crossed.
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
121 x 3
132 x 3
143 x 1 - 30 min from warmup to here. Not bad. Went up nice.
143 x 1 - Went up just as smooth as the last set
154 x 1 - like buttah! up nice, commands and all.
154 x 2 - PR for reps
2 x 149 x 2
Put on a slingshot
2 x 171 x 1
1 x 176 x 1 - a 10% overload and it went up sooo nice! My heaviest to date!
Close grip bench ss incline DB curl:
95 x 8 ss 15s x 12 (3 rounds)
Neutral grip pullups:
3 x BW+35 x 5
Finished with 20 minutes on the elliptical.
2 weeks out tomorrow!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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03-10-2018, 03:33 PM #7078
Saturday 3/10 squats n deads n cardio oh my
Dynamic warmup - made every attempt to time this but alas, a goofhead who has never competed kept distracting me and I lost track of everything. Grrrr.
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
Same goofhead described above distracted me some more. Ugh.
Squats:
bar x 5
95 x 5
116 x 5
138 x 5
149 x 3
160 x 1 - felt awful, racked it. Goofhead tried to do something to be funny to “cheer me up” which only pissed me off
160 x 2 - a little better
160 x 3 - THIS is what it was supposed to feel like LOL
2 x 171 x 2 - feelt great!
Sumo deads: with the new ramp-up, closest to the kg increments at the meet
138 x 1
160 x 1
182 x 1
204 x 1
221 x 1
5 x 232 x 1 with about 5 minutes between pulls which is 2 more singles from last week. It went up, no issues with lockouts and no pain, but just didni’t feel as good as last week.
Jury is still out whether I will open with 221 or 226. Gonna see how things move next week.
Finished with 20 min on the elliptical.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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03-12-2018, 04:31 PM #7079
Monday 3/12 upper body training
Nothing went right today at the gym. Got there, started warming up, time to eat, proceeded to spill my shaker cup full of meal 2 all over myself. Cleaned up the mess. Went home to change and start over. While warming up second time, I’m lying on the floor doing a hip distraction and some idiot dropped a BOSU on top of my head. Yep. All I could do is lay there and cry. Left a huge bump. Lying on the floor with a bag of ice about 30 minutes until my head stopped pounding. Finally finished my warmup 2 hours after I first got there. Wow. Took forever to bench cuz everyone kept stopping me to ask if I was ok. Yes, yes, can I just get my training done?! Wow. Had just enough time for 32 minutes of cardio and barely made it home before the school bus. THEN ate meal 3...at 4 pm. Good grief.
On my way out of the gym someone else asked me if I was ok and I told them I’m just glad I never have to repeat days. i’ll be glad when this day is totally over.
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
4 x 132 x 4 - This was easy peasy. I didn’t go up in weight cuz I didn’t want a spot AND my head still hurt.
Wide grip pullups:
3 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 32 minutes on the elliptical. I had planned 40 but ran out of time and had to get the kids. Ugh.Last edited by Sunnyday; 03-12-2018 at 04:43 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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03-13-2018, 03:54 PM #7080
Tuesday 3/13 lower body training
Today went A LOT better than yesterday! Not pain free, but just ouchy baseline pain due to last night’s snow. Blip on the radar screen as far as I’m concerned LOL.
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
149 x 4 - moved VERY well, decided to add more weight
3 x 154 x 4 - this is about 85% of my planned third attempt and I’m VERY happy with how this weight moved today!
Sumo deads:
135 x 1
160 x 1
182 x 1
7 x 206 x 1 - with about 60 sec between pulls. Added one more single from last week, still circa 82.5% of my estimated 1RM. Felt like it should
RDLs:
3 x 135 x 8
Giant set (3 rounds with no rest between sets):
ab wheel rollouts x 15
seated leg curls 50 x 12
leg extension 50 x 12
horizontal calf machine 130 x 12
Finished with 40 min on the elliptical, which sucked but needed because I’m too close to the top of the weight class for my liking2016 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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