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  1. #6466
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/9 squats n other lower body stuff, rest day for deads

    dynamic warmup

    I've done several weeks of pre-exhaust so with tapering off for my training camp I decided to start today with squats and see just where I'm at

    Squats:
    2 x bar x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 2
    155 x 1 - felt good, decided to go up a bit
    165 x 1 - matched my heaviest for weight (best is 4 reps at this weight)
    depth was unquestionable, but it was slllllloooooooow like snail slow
    good thing powerlifting has no time limit once you get the squat command LOL
    Finished up squats with:
    175 x walkout that I held for 10 sec before racking, which was cool
    ^I've successfully dunked 175x3 TO PARALLEL but by my standard AND powerlifitng rules it doesn't count so I still count 165 as my heaviest squat

    VERY, very pleased that I could get a max weight on my back after all the tendonitis and shoulder impingement issues I've been having. Fingers crossed I can hang onto this feel for another 10 days.

    RDLs:
    135 x 10 - PR for reps (previous best was 8 reps)
    145 x 8 - PR
    155 x 6 - mother of PRs! LOL
    135 x 10
    ^posterier chain successfully fried!

    Seated leg curl:
    4 x 50 x 10

    Adductors ss Abductors (3 rounds):
    50 x 12 ss 50 x 12 with 60 sec rests

    Ab wheel ss horizontal calf machine (4 rounds):
    15 ss 130 x 15 with about 60 sec rests

    Not bad considering how training has been going lately. I'll take it.
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  2. #6467
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/10 heavy bench, pullups, and that's all folks!

    Just a week out from my training camp with Ray Williams, Dennis Cornelius, and Sioux-z Hartwig-Gary!

    dynamic warmup

    Bench press, competition style (pause top, bottom, top pause before rack):
    2 x bar x 5
    65 x 5
    85 x 5
    105 x 5 - been quite a while since I felt confident enough to take a 20-lb jump here!
    116 x 3
    127 x 1
    2 x 138 x 1 - my heaviest in months, was sloppy but nailed it both times
    2 x 149 x 1 - with slingshot, my spotter, david4ts, said I definitely had more in the tank

    neutral pullups:
    as I was reaching up to do my first set of pullups, I decided to test my max LOL
    1 x BW x 15!!!!!!!!!!! PR for reps! My previous best was 10!
    then did my usual 5 x BW x 5 hahahahaha, sets of 5 reps was a joke after 15!

    Heavy bench work is done, Done, DONE!!
    Next week I plan to do tons of mobility work, stretching, and cardio.
    Mega-stoked for next weekend's training camp!
    Last edited by Sunnyday; 03-10-2017 at 03:35 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #6468
    OLYMPIAN CHILDOFGOD's Avatar
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    great job, young lady
    MY LORD OF LORDS!!!

  4. #6469
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady
    Hey COG! Thanks for stopping by and for the kind words!
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #6470
    OLYMPIAN Sunnyday's Avatar
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    Saturday 3/11 deadlifts, deadlifts, and nothing but deadlifts LOL

    gym was PACKED today! Was nuts just trying to warm up! Every spot on the mats, every machine, every bench, every pair of DBs, every plate GOOD GRIEF! Where did all these people come from?! Did somebody announce it was New Year's Day all over again?!!!

    dynamic warmup

    bunch of squats x5 with the empty bar

    Sumo deadlift par-tay down to the dirt!
    135 x 1 - just enough rest between these singles to add more weight
    155 x 1
    175 x 1
    195 x 1 - was sticky, took a little extra rest and repeated it
    195 x 1
    205 x 1 - got to here and took as much rest as needed between pulls
    215 x 1
    225 x 1 - heaviest in almost 6 months!
    230 x 1 - just 7 lbs below my all-time best! ELATED!!!!!!!!

    Took my time unloading the bar and cleaning up chalk marks on the bar and plates, then socialized a lot LOL.

    Next week's plan is to run it like I'm competing on Saturday/Sunday, so just mobility work, a little pump work, and light cardio to keep the joints happy and muscles moving. Gonna do a mild dryout because I can...a little overwatering and a fat load -- think carb loading for a bbing show but with fat instead of carbs, PM me if you want to know details cuz this works MUCH more predictably than carb loading ever could. Seeing myself a little tighter going into next weekend will only help me lilft better because I can't lift well when I'm not thrilled with the way I look.

    Just 7 days and I get to lift with the BIG people.
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #6471
    OLYMPIAN Sunnyday's Avatar
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    My people! I'm at training camp this weekend with Matt Gary, Sioux-z Hartwig-Gary, Ray Williams, and Dennis Cornelius. Today was squats and it was off the chain! No PR for me but I had the priviliege of sitting on the floor just a few feet from the rack as Dennis hit a PR for a squat triple at 826! Crazy, crazy strong atmosphere and PRs were happening left and right.

    image.jpg

    I was squatting with a group right beside the big champs as they were hitting those PRs!

    Tomorrow is bench and deadlift. My plan is to go with the flow, and I had planned up my training to PR this weekend so I'm sure going to try to make that happen. Dennis says he's going to try to PR on deadlift triples tomorrow so if anything I'm amped to see that happen!

    Think strong thoughts for us!
    2016 RX Member of the Year & March 2015 Member of the Month
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  7. #6472
    OLYMPIAN CHILDOFGOD's Avatar
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    cool pic and all Jesus. so what is ur pr for quads, if i may ask?
    MY LORD OF LORDS!!!

  8. #6473
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool pic and all Jesus. so what is ur pr for quads, if i may ask?
    When you say "quads" I'll assume you mean squats. At my 110-lb bodyweight the most I've successflly dunked - meaning LEGIT BELOW PARALLEL is 165 for 4 reps...and almost blacked out afterward. Recently I did an AMRAP with 145 for 8 reps and would've easily had 10 reps if I'd had a trustworthy spotter. I've hit 175 for a triple but by my very strict standard I cut the reps short and a judge having a bad day would have red-lighted me, so I don't count the 175. I've not been confident to go heavier than that on my busted hip but I'm hoping to change that soon. FWIW, I've done walkouts with 185 and held it at lockout for 30 seconds, ANND I've unracked 195 and held it at lockout for 30 seconds.

    My squat weight may be unimpressive yet I've never been red-lighted at a meet. 3 white lights every attempt, every meet. I'm extremely proud of that, as I see far too many people getting red lighted for depth on their squats at meets.

    That said, you want to talk PRs these are kinda noteworthy:
    Bench press - competition style touch chest, pause, hold at lockout before racking: 143x3, 146x2
    ^that's almost 1.4x my bodyweight

    Deadlift: 237 for 8 singles at 90-sec intervals.
    ^that's 2.2x my bodyweight, done over and over in the same workout
    ^^if all goes well, I'm trying for 243 tomorrow in the company of a bunch of a bunch of superstars. I REALLY want to PR tomorrow!

    Rack pull: 295 from just below the knee with a 3-sec hold at the top, no straps, chalk only- THAT's almost 3x my bodyweight!!
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #6474
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/20 bench and other upper body stuff

    Dynamic warmup

    Skipped bench press cuz I just maxed out yesterday, did a few light sets but not counting them cuz they felt like lead (duh, wonder why LOL)

    Wide grip pulllups:
    5 x BW+10# x 5

    Incline DB press:
    15s x 10
    17.5s x 10
    20s x 10
    25s x 10

    Incline DB fly ss chest supported reverse DB fly (4 rounds):
    20s x 10 ss 20s x 10

    Over and back press:
    4 x 30 x 12

    Six ways:
    2s x 12
    3s x 12
    4s x 12

    Walked 20 min on the gym's indoor track

    Still pretty wiped out from the weekend
    2016 RX Member of the Year & March 2015 Member of the Month
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  10. #6475
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/21 Squats n deads

    Still feeling a little beat up from the weekend so I just did the basics and that was all.

    Dynamic warmup

    Squats:
    bar x 5
    95 x 5
    115 x 5
    4 x 135 x 4

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - with 45 seconds between singles

    Finished with a 20-minute walk on the indoor track.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #6476
    OLYMPIAN Sunnyday's Avatar
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    I am waaaaay behind here! Time to update this journal!

    Wednesday 3/22 bench and some other upper body stuff

    Bench press (competition style, pause at bottom and top each rep):
    bar x 5
    65 x 5
    85 x 5
    5 x 95 x 5

    Incline DB press:
    15s x 10
    20s x 10
    25s x 10

    Pinwheel curls:
    4 x 20s x 8

    Rope pressdown:
    4 x 60 x 8

    Chins (double underhand):
    3 x BW+5# x 5

    Concentration curls:
    15 x 8/side
    17.5 x 8/side
    20 x 8/side

    Dips:
    3 x BW x 8
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #6477
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/23 leg stuff

    Still feeling beat up in my lower half from last weekend so I changed this up accordingly

    Dynanmic warmup

    DB lying leg curl:
    4 x 30 x 12

    Leg press:
    sled x 10
    1 pps x 10
    2 pps x 10
    3 pps x 10
    4 x 4 pps x 10

    Freemotion squat:
    50 x 6
    90 x 6
    4 x 120 x 6

    Adductors/abductors superset (4 rounds):
    50 x 10 ss 50 x 10

    Seated leg curl/leg extension superset (4 rounds):
    50 x 10 ss 50 x 10

    Horizontal calf machine:
    4 x 130 x 10
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #6478
    OLYMPIAN Sunnyday's Avatar
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    Friday 3/24 Bench and other upper body stuff

    Dynamic warmup

    Bench press (competition style, pause at bottom and top each rep):
    bar x 5
    65 x 5
    85 x 5
    100 x 3
    3 x 110 x 3

    Neutral grip pullups:
    3 x BW+5 x 5

    Decline DB rows:
    30 x 12
    40 x 10
    40 x 12

    Face pulls:
    3 x 60 x 10

    And that was all I had time for. Driving to Baltimore to get my teen for the weekend.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #6479
    FREAK cook's Avatar
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    Sunny how are you.I have been slacking at keeping up with everyones journals.I will do better hopefully.I see you are still absolutely killing it.Have a great weekend.

  15. #6480
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Sunny how are you.I have been slacking at keeping up with everyones journals.I will do better hopefully.I see you are still absolutely killing it.Have a great weekend.
    Hiya cook!
    Well I don't know about absolutely killing it but I'm absolutely determined to get in a workout every day, that's for sure. It's the only way I believe I'll stay away from surgery! LOL!
    Thanks for stopping by and I hope you have a great weekend too!
    2016 RX Member of the Year & March 2015 Member of the Month
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