Sunnyday's Training Journal

[Sunnyday]

Attempted? How did it turn out?

Not so good. :-/ I'll be taking some time tomorrow to try to fix it.

[Sunnyday]

Monday 5/9 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
120 x 3
4 x 128 x 3 - added another set from last week

Wide grip pullups:
3 x BW+20 x 5 - PR for wide grip! Woo hoo

Overhead press: skipped this last week due to time crunch
bar x 5
65 x 5
75 x 5
1 x 85 x 5 - matched my PR from 2 weeks ago
2 x 95 x 1 - PR!! Heaviest overhead press to date!!

Leaning DB lateral raise:
3 x 25 x 10/side

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

[Mac]

That overhead press is really impressive Sunny! You'll be doing your bodyweight soon.

[Sunnyday]

That overhead press is really impressive Sunny! You'll be doing your bodyweight soon.

thanks, Mac! I'm super-pleased with that OHP. And yeah, bodyweight is what I'm aiming for.

Westside has a sort of squat/good morning training formula. It goes something like not attempting to squat a weight before you can good morning a certain percentage of that weight for a solid triple. Makes sense to me. I'm wondering if there's any sort of correlation between overhead press and bench press. Just curious is all.

[Mac]

Improved shoulder strength will definitely help in bench presses.

[David4ts]

Sunny, 415 DL see you tomorrow

[Sunnyday]

Sunny, 415 DL see you tomorrow

Hell to the yeah I will be there!!

[Sunnyday]

I've been scrambling all week, getting the house ready to receive my (very particular and judgmental) in-laws. Making breakfast this morning annnd ...

image.jpg

Lazy susan inside my corner kitchen cabinet snapped off the support rod. Nice timing. :-/

[black-elephant]

I'm wondering if there's any sort of correlation between overhead press and bench press. Just curious is all.

Little. The reason is the positioning of the triceps between the movements.

[Sunnyday]

My in-laws are in town, making their Florida-to-Canada trek. With the exception of the recent upper body day (above), I took the week off to get the house ready. A ton of cleaning and decluttering that included three HUGE vanloads to Goodwill I got done just in time for their arrival on Friday.

Today was my first day back into the gym and I was soooo ready to move some weight!

Buuuut because the 'rents are visiting and we had afternoon plans I had just enough time for mobility work and squats so I had to make it count...and walk away with some noteworthy numbers to justify tonight's cheat meal. Translation: hit a personal best

Usual mobility stuff for warmup

(fast forward to the good stuff)

Squats:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3 (a pound over my best triple to date)
3 x 148 x 3 - PR, BEST TRIPLES TO DATE WOOT!!

All I had time for but worth it for those triples

[Curt James]

Translation: hit a personal best

Awesome!

[Shizzo]

I don't know about the rest of you, but I am still drooling over those ice cream cookies.

[Sunnyday]

Awesome!

Thanks, Curt! Goal is walking out my squat PR (165) and dunking it for some EASY triples, I mean not a 3RM, like leaving 2-3 more reps in the tank. THAT would be awesome.

I don't know about the rest of you, but I am still drooling over those ice cream cookies.

Shizzo, I don't blame you...dem ice cream cookies are legit!
Hoping to make a good sized batch for next weekend.

[Sunnyday]

Mmmmmk...so...the outlaws -- I mean, in-laws left this morning.
My poor rescue dog, the hubby, and I looked like this , we are the chill ones in the household and don't like it when our delicate balance of chill zone gets disrupted.

I spent the entire morning resetting the house. Tossing wrapping paper shreds, new clothing tags, putting away new clothes and toys, crumb patrol, and of course the laundry brigade.

House got reset. Dog got reset. Arrived at gym at 12:30 pm UGH!!!!!! Had time for just one exercise before I had to get back to family life

Usual warmup of dynamic stretching and mobility stuff

Bench press, all paused reps:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
3 x 130 x 3 HEAVIEST PAUSED TRIPLES TO DATE WOOOOOOO!!!!!!!

BOOM.

Back to the family circus I go.

[Sunnyday]

Tuesday 5/17 lower body stuff

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
3 x 139 x 4 PR for reps to competition depth!

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 195 x 1 with just over 45 sec between singles, felt great!

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

Unilateral standing calf raise:
3 x 5 wih 5-sec hold at top each rep