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  1. #6961
    OLYMPIAN Sunnyday's Avatar
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    Friday 1/5 upper body training

    Kids had a 2-hour delay for school. When I finally got to the gym it took me a loooong time to get a bench. Ugh.

    dynamic warmup

    Face pulls: even reps paused
    2 x 40 x 12
    3 x 50 x 12

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    127 x 3
    3 x 138 x 3 - with 2-count pauses
    3 x 138 x 6 - with SlingShot and 2-count pauses

    Close grip bench ss incline DB curl:
    75 x 10 ss 20s x 10 (3 rounds)

    Inverted rows ss stretch pushups:
    BW x 12 ss BW x 12 (3 rounds)

    60 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #6962
    OLYMPIAN AlexG's Avatar
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    Happy (Belated) Birthday Wishes!
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  3. #6963
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Happy (Belated) Birthday Wishes!
    Thank you, Alex!
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #6964
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    I am always fascinated by your workout profiles, Sunny. You are so organized & methodical.

  5. #6965
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    I am always fascinated by your workout profiles, Sunny. You are so organized & methodical.

    Thanks, Mike. I guess it’s the scientist in me. I hate not working in the field that is my passion. Designing my training is as close as I get to experiment design. And taking my heart rate, HRV, and basal body temperature are all the data I get to collect. Sux but it’s where my circumstances have me.
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #6966
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    Sunny, I believe that everything we know works to our advantage if we are willing to figure out how to use the info. Sounds like you figured out how.

  7. #6967
    OLYMPIAN Sunnyday's Avatar
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    Sunday 1/7 lower body training

    My kiddos had a swim meet on Saturday so I moved training to Sunday.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - These didn’t feel too bad which was cool

    Squats:
    bar x 5
    2 x 95 x 5 - trying to take a bigger jump
    116 x 5
    132 x 3
    5 x 143 x 3 - these were completely painless and moved surprisingly well! First time in quite a while I’ve been able to do 5 x 3! I may be able to bench this weight for a triple but it doesn’t move like these sets moved! That is wonderful!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 200 x 1 - at 60 sec intervals. Moved fast and painless. I’ll take it.

    Stopped there to spend time at home with the fam.


    ——————



    Monday 1/8 upper body training

    Got to the gym and prompty found out the schools were getting out 3 hours early due to an impending ice storm. Oh great. Every parent at the gym was franticallly trying to get their training done too.

    dynamic warmup

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

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    4 x 121 x 4 - could have gone heavier if not for the time constraint ugh

    Wide grip pullups:
    3 x BW+25 x 5

    Seated Y press:
    4 x 25s x 6

    Incline DB press ss DB row:
    30s x 10 ss 30s x 10 (3 rounds)

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

    Skipped the walk due to the ice storm
    Last edited by Sunnyday; 01-08-2018 at 05:48 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  8. #6968
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 1/9 lower body training

    Got a call at 5 am that schools were opening 2 hours late. Shut my alarm off and went back to bed. A few hours later while checking my email I saw the message that schools were closed. I never received the second phone call. Nice. Oh well, so I had kids in tow with me at the gym and that meant my training time was cut in HALF! Got done what I could then finished the rest at home.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side without resting between sides/sets

    While warming up for squats there was a guy in the rack beside me adding weight to a bar that had 405 on it. I hadn’t seen his warmups but even so I looked at him and nodded my head. He told me he hadn’t done 455 in a couple of months but he was feeling good. I thought this is gonna motivate me to watch him beast this up. So he half-squats it for a double. I looked across the room at a beastly friend who just laughed and rolled his eyes. The squatter racks the bar and I asked him how it felt, and he nodded his head and said it felt good. I didn’t say anything. Now really, i don’t give a hoot if anyone quarter squats as long as they’re not getting on a platform cuz they’ll just embarrass themselves. I’m done being the form police. OTOH, if someone asked what I think the lift looked like, THEN I’ll go apeshit on someone calling them out on garbage form.

    So after seeing the half squats you’d better believe I made sure every single rep of mine whether warmup or work set was WELL below parallel!

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4 - not a ton of weight but wow did these move nicely!

    Sumo deads:
    135 x 5
    155 x 5
    175 x 1
    8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.

    That was all I had time for at the gym. Knocked this out at home after I fed the kids their lunch...

    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

    RDLs ss Walking lunges:
    25s x 8 ss 25s x 8/leg up and down my hallway (3 rounds)

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

    Planning to walk 20-30 min around the gym’s indoor track tonight while my kids are at swim practice.
    Last edited by Sunnyday; 01-09-2018 at 02:18 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  9. #6969
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    On bad form--I have heard lots of people called out on bad form, such as Branch, but whatever he does seems to work for him.

  10. #6970
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    On bad form--I have heard lots of people called out on bad form, such as Branch, but whatever he does seems to work for him.
    Dave Pulcinella was frequently called out on his form. His answer was, “Show me YOUR contest history and placings.” Can’t argue with his success.

    In the squat vid I posted on my IG page, there is someone in the background doing “squats” if you want to call them squats. Someone commented, “What IS that guy doing?” And I replied, what just about everyone in a commercial gym does. Entertaining as it is to observe and while I am concerned for their safety, I’ve stopped calling people out on poor form. I continued in my reply to the comment that unless someone asks me directly, OR I’m their coach, OR I happen to be a judge for that lift while they’re on the platform, they can do the movement however they want: quarter/half squat, who cares whether they hit depth or not.

    That said, it is SOOOOO impressive for to see someone in a commercial gym walk out a loaded bar and dunk it below parallel and stand it up under complete control, REGARDLESS OF THE WEIGHT ON THE BAR. I’d go so far as to say it is damn hot.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #6971
    FREAK cook's Avatar
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    Sunny when I powerlifted in the late 70's at the Metro athletic club in Grand Prairie Tx. everyone squatted below parallel.If you didn't you got called out and ridiculed "hey!! A little depth would be appropriate" stuff like that.In all the gyms I've been in since then it is like you describe.Half squats or less.I remember at one place some little dweeb got on me for going below parallel.He wanted to show me the proper way to squat.I have learned through the years like you have not to say shit to these people.

  12. #6972
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome job young lady

    Thanks, COG
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  13. #6973
    OLYMPIAN Sunnyday's Avatar
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    I’m warming up on the mat and I see a woman using the glute ham raise for situps. There are TWO ab benches in this area that are not in use btw. Wow.
    2016 RX Member of the Year & March 2015 Member of the Month
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  14. #6974
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I’m warming up on the mat and I see a woman using the glute ham raise for situps. There are TWO ab benches in this area that are not in use btw. Wow.
    Something like that is entered into
    that thick file folder called: "People Unclear on the Concept"
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  15. #6975
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 1/10 upper body training

    Schools closed. Nice. (Not)

    dynamic warmup

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

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    3 x 127 x 5 - 2 count pauses
    3 x 116 x 5 - 3 count pauses

    Neutral grip pullups:
    3 x BW+35 x 5

    Arnolds:
    3 x 25s x 8

    Floor press:
    30s x 8
    35s x 8
    40s x 8
    45s x 8

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 15s x 12 (3 rounds)

    Incline side-lying DB lateral raise:
    3 x 5 x 10/side

    Skipped the walk cuz ice everywhere

    ————————-

    Thursday 1/11 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - These didn’t feel too bad which was cool

    Squats:
    bar x 5
    2 x 95 x 5
    116 x 5
    5 x 127 x 5

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - at 30 sec intervals feeling easy peasy

    Stopped there, errands galore
    Last edited by Sunnyday; 01-12-2018 at 10:22 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

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