Sunnyday's Training Journal

[Sunnyday]

The squat lady!

Mike, this statement couldn’t be any funnier! It’s no secret that squats are among my least favorite exercises. Mostly because my genetics aren’t ideal for squatting and I certainly don’t have a “pretty” squat by ANY stretch of the imagination.

[Sunnyday]

Friday 5/4 upper body training

Had me a kickass training session today! Behold...

Dynamic warmup

Face pulls: -even reps paused
30 x 12
40 x 12
3 x 50 x 112

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
3 x 149 x 3! PR!! EAT BUTT BOIZ!
3 x 165 x 3 - with SlingShot for a SlingShot PR!

^vids of raw and Slingshot work posted on my IG page

Neutral grip pullups:
3 x BW+37.5 x 5 - PR!

I had planned more but I was so wasted after hitting all those PRs I decided to leave on a good note.

[hifrommike65]

"Know when to hold 'em, know when to fold 'em."

[Sunnyday]

"Know when to hold 'em, know when to fold 'em."

Know when to walk away, and know when to run.

[Sunnyday]

great work young lady

Thanks, COG. I was really happy with all those PRs.

[Sunnyday]

Saturday 5/5 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
95 x 5
116 x 5
138 x 3
149 x 3
160 x 3
3 x 171 x 3 - moved really well and matched my all time best triple. Actually this is a PR because the last time I hit this 6 months ago I barely broke parallel and I only hit it for one set.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 221 x 1 - with 60-90 sec between pulls. These felt easy and it was my opener a month ago!

Vid of squats & deads on my IG page if anyone is interested.

Skipped RDLs cuz TOAST!

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

Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

Fried!! I don’t usually say this but I am really looking forward to my day off tomorrow!

[AlexG]

Fried!! I don’t usually say this but I am really looking forward to my day off tomorrow!

Whoa! Now that was a power-full w/o.

The gym equipment didn't survive . . .

[Sunnyday]

Monday 5/7 upper body training

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
4 x 138 x 4

Floor press:
30s x 6
40s x 6
50s x 6
55s x 6 - PR that I didn’t realize last week
50s x 8

Vid of the floor presses on my IG

Wide grip pullups:
4 x BW+27.5 x 5 - PR

seated Y press:
25s x 8
30s x 6 - PR YEAH!!
25s x 9

Incline DB press:
3 x 40s x 8

reverse DB fly:
3 x 20s x 12

Leaning DB lateral raise:
3 x 20 x 12/side

Six ways:
3 x 5s x 8

20 min walk at home

[Curt James]

nice job young lady

Thanks, COG. Remember I am not young, I am old...and quite proud of it.

Younger than some! ;-)

Haha, yes, that is also true.

How are you, mature, strong, and sexy woman??? :-D #PRbeast #hashtagsdontworkhere #dangit

[Sunnyday]

How are you, mature, strong, and sexy woman??? :-D #PRbeast #hashtagsdontworkhere #dangit

For a mature, strong, woman I’m doing great! Thanks for asking, Curt. For 23, I’m feeling more than twice my age lol
#geriatrcsavage #geriatricpowerliftingftw #oldbutnotobsolete

[Sunnyday]

way to funny Curt

Actually, COG, I thought the #PRbeast was quite fitting cuz I have been hitting some ridiculous PRs lately AND then there’s my national ranking for the 50-59 age group which is #2 in squat, #1 bench press, #2 deadlift and #1 TOTAL (cook will understand that is the most important of the rankings).

But if you want to call it funny then go right ahead.

[Curt James]

Actually, COG, I thought the #PRbeast was quite fitting cuz I have been hitting some ridiculous PRs lately AND then there’s my national ranking for the 50-59 age group which is #2 in squat, #1 bench press, #2 deadlift and #1 TOTAL (cook will understand that is the most important of the rankings).

But if you want to call it funny then go right ahead.

Actually (and not to defend Caroline too strongly), I think she noticed and was referring to my reply to her comment "nice job young lady."

I was coming back with "mature, strong, and sexy woman" by comparison.

<3

[Sunnyday]

Actually (and not to defend Caroline too strongly), I think she noticed and was referring to my reply to her comment "nice job young lady."

I was coming back with "mature, strong, and sexy woman" by comparison.


<3

Yeah, I got that, Curt. Every once in a while it IS fun to give her a hard time. All in good fun.

[cook]

Actually, COG, I thought the #PRbeast was quite fitting cuz I have been hitting some ridiculous PRs lately AND then there’s my national ranking for the 50-59 age group which is #2 in squat, #1 bench press, #2 deadlift and #1 TOTAL (cook will understand that is the most important of the rankings).

But if you want to call it funny then go right ahead.

Yeah buddy! Total determines the winner

[Sunnyday]

Yeah buddy! Total determines the winner

Yepper! Annnd it determines who gets invited onto the national team to compete at worlds!