Sunnyday's Training Journal

[Sunnyday]

Monday 7/2 upper body training

REALLY pleased at how well training went today!

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
127 x 4
138 x 4
4 x 143 x 4 - moved VERY well!

Floor press:
3 x 40s x 8 - back up in weight yay! I had dropped this to 35s

Wide grip pullups:
3 x BW+35 x 5 - PR!!

seated Y press:
3 x 25s x 8

Incline DB press:
3 x 40s x 8

reverse DB fly ss incline DB fly:
20s x 12 ss 20s x 12

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

20 min walk at home

[Sunnyday]

Tuesday 7/3 lower body training

Hip was feeling great! HRV said go f&&& s&&& up! Annnd then my son decides he needs to have multiple meltdowns during childcare. Sigh. So this is all I got done between going back and forth and waiting for a squat rack. Sigh. Welp, tomorrow I can train uninterrupted because I won’t have the kids in tow.

Dynamic warmup

Leg extension:
30 x 8
40 x 8
3 x 50 x 8
50 x 8 drop 40 x 8 drop 30 x 8

Lying leg curl:
30 x 8
40 x 8
3 x 50 x 8
50 x 8 drop 40 x 8 drop 30 x 8

Leg press calves:
8 x 150 x 8

Squats (to competition depth btw):
bar x 10
2 x 75 x 5
2 x 95 x 5
116 x 5
138 x 4
149 x 4
(I had planned 4x4, oh well)

Helped a 180 lb, 18-yo lacrosse player on bench press. Coach told him go do 4 sets of singles at 225 and he got pinned under his first attempt (idiot coach for not knowing his athlete well enough). So I gave him a few tips and helped him get past his sticking point, maybe took 10 lbs off at most on set 2 and maybe just 5 lbs on set 3. So we talked about 10 minutes while I was changing out of my squat shoes and knee sleeves and into my knee socks and deadlift shoes, and then I asked him did he want to try a fourth set. So the kid sets up like he’s done it for years and absolutely SMOKES his last single with no help. He easily had another 10 lbs in him! He was elated! :-)

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1

Time was up in childcare:-(

Did some BW walking lunges in my pool.

The really great news is I tried a little breaststroke kicking in my pool and IT DIDN’T HURT AT ALL! That is PHENOMENAL! I tried it once when we moved in 5 years ago and it was without a doubt the worst pain I’ve ever felt, 10/10, and swallowed a lot of water from the shock of the pain, hadn’t tried it since. So people this is a HUGE deal! Very happy! And worth not getting in all my planned training today!

[CHILDOFGOD]

great job, young lady

[Sunnyday]

great job, young lady

Thanks, COG

[Sunnyday]

Wednesday 7/4 upper body training

Better than expected training sesh today!

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 10

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
5 x 132 x 5 - These reps moved VERY WELL! Also the first time in weeks I’ve had the time and strength to hit 5x5 and I’ll take it!

Reverse grip bb rows:
3 x 135 x 8

Meadows rows:
3 x +30 x 8/side

Inverted rows:
3 x BW x 12

Seated neutral grip rows:
3 x 110 x 8

Decline DB rows:
haven’t had the time to do these in weeks!
3 x 30 x 8/side with no rest between sides/sets

Decline DB
3 x 45 x 8

walked and did step
ups and walking lungetub the pool

[Sunnyday]

Thursday 7/5 lower body training

Dynamic warmup

Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
2 x 116 x 5
3 x 138 x 5 - went ok. Would have done more but kids were in chiclcare so my time was limited

Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 195 x 1 - with about 20-30 sec rest then start next setup, so about 30-45 sec between pulls. No pain but felt heavier than it should

RDLs:
3 x 135 x 8

Time was up, had to get the kids

Finished the rest 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

20 min walk at home

[Sunnyday]

Friday 7/6 upper body training

Once again, my time was limited with the kids in tow. Just the basics.

Dynamic warmup

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

Straight arm pulldowns:
3 x 50 x 10

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
149 x 3
2 x 151.5 x 3 - moved ok, a little better than previous weeks
2 x 165 x 3 - with SlingShot
1 x 171 x 3 - with SlingShot - rep PR! I’ve hit this for a single but never a triple!

Neutral grip pullups:
3 x BW+42.5 x 5

And that was all she wrote

[Sunnyday]

Sunday 7/8 lower body training

Kids had a swim meet on Saturday so I moved my training to Sunday. Just 2 more weeks of this and life gets a little closer to normal

Dynamic warmup

Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
2 x 160 x 3 - these felt OK so I thought I’d try to match my rep PR at this weight
1 x 160 x 6 - REP PR! I cannot believe this went as well as it did! Vid posted on IG. Well this WAS my 5RM but no longer! Calculated 1RM is 193 which just so happens to be the number I’m hoping to squat at my next meet! I was worried about opening with 171 but this confirms to me that I’m selling myself short if I don’t go for it.

Sumo deads:
I kept these conservative on the weight considering I just did max effort on squats
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 221 x 1 - with a little over 60 sec between pulls. No pain on these OR the squats

No pain but I was tired and all of the above took longer than I had planned. Headed home for some family time by the pool.

[Sunnyday]

Monday 7/9 upper body training

My HRV app told me to go eff it up, so I did LOL

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
127 x 5
138 x 4
4 x 143 x 4 - moved VERY well and with self handoffs because the gym was empty!

Floor press:
3 x 40s x 8

Wide grip pullups:
3 x BW+35 x 5 - should have done 4 sets but was worried about time

seated Y press:
3 x 25s x 8

Incline DB press:
3 x 40s x 8

reverse DB fly ss incline DB fly:
20s x 12 ss 20s x 12

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

[CHILDOFGOD]

great job, young lady

[Sunnyday]

great job, young lady

Thanks, COG

[cook]

Morning Sunny

[Sunnyday]

Morning Sunny

Morning, cook! Thanks for stopping by!

[Sunnyday]

Been a crazy week in Sunny’s Family Circus! Two swim meets, my hubb’s bday, and my mom and sis visiting from NJ. Still trained every day through it, just not as much volume as I would have liked.

12 weeks out from my next powerlifting meet woo hoo, woo hoo.

So here’s what went down in today’s training. Certainly not ideal because of yesterday’s swim meet AND company AND having to train in the late afternoon instead of the morning but whatever.

Sunday 7/15 lower body training

Dynamic warmup

Ab wheel:
3 x 15

Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
138 x 3
149 x 3
3 x 154 x 3 - felt solid as it should for this weight. dropped these down a few pounds from what I’ve been doing to start my new training cycle with a progressive overload the next few weeks. We’ll see where this takes me.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 209 x 1 - with about 45 sec rest then start next setup, so about 60 sec between pulls. No pain, felt very balanced, very smooth

RDLs:
3 x 135 x 8

Trap bar farmer’s walks:
3 x 105 x up and back through the weight room

Finished the rest at home

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

[AlexG]

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Nuff said!