Sunnyday's Training Journal

[sassy69]

So funny you mentioned New Year's tradition! Because I was a student for so many years - 4 years college then 5 years grad school then going to night school for 3 MORE years while working full time - the fall and start of the school year IS my New Year's season and it's when I make my resolutions and set new goals. Always has been that way, long before bodybuilding entered my life.

So...BONUS: my family is all over this powerlifting thing and hubby especially is 110% supportive of it! He's much cooler with the diet since it's not so restrictive - another win! So me doing a push-pull meet next year has already got his vote!

This is awesome!

[Granite-Dawg]

So funny you mentioned New Year's tradition! Because I was a student for so many years - 4 years college then 5 years grad school then going to night school for 3 MORE years while working full time - the fall and start of the school year IS my New Year's season and it's when I make my resolutions and set new goals. Always has been that way, long before bodybuilding entered my life.

So...BONUS: my family is all over this powerlifting thing and hubby especially is 110% supportive of it! He's much cooler with the diet since it's not so restrictive - another win! So me doing a push-pull meet next year has already got his vote!

This is great!! It is much more easy for people to understand also. You lift or you don't.

[Sunnyday]

Fantastic!

Yup, You are back in beast mode!

(I can't wait to get back there but I'm going to actually let this foot recuperate on it's asked for timeline.) It's going to be an amazing building season for powerlifting

This is awesome!

This is great!! It is much more easy for people to understand also. You lift or you don't.

Yessiree, my people! Beast mode ON! Mentally I am in a MUCH better place than I ever was 10 days post-stage. And I am having a blast with switching up my training. Stay tuned for turbo beast mode! Heh heh.

[Sunnyday]

Wednesday training.

Modified Nick Tumminello's lower body warmup
chiro prescribed moves including banded squats, sumo walks, monster walks

Nordics:
3 x BW x 10

Box squats onto 12" box:
bar x 8
65 x 5
7 x 85 x 5, about 90 sec between sets

Sumo deads:
65 x 8
95 x 8
12 x 125 x 1, 45-60 secods between singles

DB SLDLs:
3 x 30s x 10

Front planks:
3 x BW x 60 sec hold

No cardio.

I had planned more but my backside was DONE!

[Bronwyn]

Well also it is more objective... sometimes there may be minor questions about technique (I remember my first meet where strangers fiercely debated my third attempt judges told was a fail due to minor problem in technique... I was happy though so I was like "whatever" LOL)...but mostly what you lift you lift, and it is clear who is the winner... while fitness and bodybuilding is way more subjective

[Sunnyday]

Well also it is more objective... sometimes there may be minor questions about technique (I remember my first meet where strangers fiercely debated my third attempt judges told was a fail due to minor problem in technique... I was happy though so I was like "whatever" LOL)...but mostly what you lift you lift, and it is clear who is the winner... while fitness and bodybuilding is way more subjective

Exactly!

The group running this local meet were great. The judging I saw seemed quite consistent. All the judges really tried to give every lifter the benefit of the doubt. Most of us were newbies and those running the meet made every effort to make it a positive first experience for us. And I liked that by our third attempts the whole room was cheering for every lifter.

I can't say my experiences with competitive bodybuilding were awful, but definitely the majority of competitors were not there to make friends. Certainly no cheering for one's competition, LOL. I found that especially true at the pro-qualifiers, that you were pretty much on your own. So it is really refreshing to have support from the other athletes AND to NOT wonder whether a bunch of judges will favor a harder or fuller look. At least there is SOME objectivity and set of standards.

[Sunnyday]

Thursday training

Modified Nick Tumminello's upper body warmup
a few over-and-back stretches and some band pull-aparts

Flat bench:
bar x 10
65 x 8
85 x 5
7 x 105 x 5

Inverted rows:
3 x 10

Pinwheel curls:
3 x 20s x 10

V-bar pressdown:
20 x 12
25 x 12
30 x 12

Standing bb curls:
30 x 10
40 x 8
40 x 9
40 x 10
40 x 15 (rest paused 10, 3, 2)

Dips:
3 x BW x 12

Incline DB curls:
3 x 15s x 10

No cardio.

[Ibarramedia]

Wow did not know meanwhile I was away Sunny started to powerlift Catchy isnt it you can eat and drink (if not making the weight) and goes in your strongest, less stress at least for me

Cool, good result Sunny

Hey, Welcome back Lada!

[Ibarramedia]

Wednesday training.

Modified Nick Tumminello's lower body warmup
chiro prescribed moves including banded squats, sumo walks, monster walks

Nordics:
3 x BW x 10

Box squats onto 12" box:
bar x 8
65 x 5
7 x 85 x 5, about 90 sec between sets

Sumo deads:
65 x 8
95 x 8
12 x 125 x 1, 45-60 secods between singles

DB SLDLs:
3 x 30s x 10

Front planks:
3 x BW x 60 sec hold

No cardio.

I had planned more but my backside was DONE!

Those banded squats really work the glutes. You feel them activate.

[Sunnyday]

Those banded squats really work the glutes. You feel them activate.

My chiro prescribed them for just that reason.

[Sunnyday]

Friday training.

Kids had a half day today so this was a rush job of just the basics

Express warmup
foam/PVC pipe/lacrosse ball rolling
chiro prescribed mobility work

Box squats:
bar x 8
65 x 8
85 x 6
8 x 95 x 4

Sumo deads:
65 x 8
95 x 5
115 x 5
8 x 135 x 1 with 90 sec between sets

Kneeling leg curl:
2 warms
3 x +10 x 10

Glute supers:
side lying clam x 30 ss with side lying abduction x 30
single leg glute bridge x 30 ss quadruped hip ext from elbows x 30
quadruped leg swings x 30 ss fire hydrant x 30

Standing calf super (3 rounds):
single leg hops x 10
single leg calf raise x 5 with 5-sec hold at top each rep
All sets on weaker leg then do stronger leg

Time was up, had to get the kiddos.

[Sunnyday]

Hubby said he was in the mood for Sicilian for our pizza cheat. So here you have it. The monster pizza that almost ate our kitchen. It was sooo good!

image.jpg

[Sunnyday]

Saturday training

Express warmup - dynamic stretching and some band pull-aparts

Flat bench:
bar x 8
65 x 8
85 x 5
105 x 5
8 x 110 x 4 -this was my opener at my meet
Next week's plan is to bring this ^ up by 5 lbs., 8 x 115 x 4

Bent over bb rows:
1 warm
3 x 95 x 8

Decline DB rows:
1 warm
3 x 40 x 8

Meadows rows:
1 warm
3 x +30 x 8

No cardio.

Had a VERY productive deep tissue massage in the afternoon.

Cheat pizza (previous pist) was off the chain.

[Curt James]

Hubby said he was in the mood for Sicilian for our pizza cheat. So here you have it. The monster pizza that almost ate our kitchen. It was sooo good!

image.jpg

That looks incredible!

[Curt James]

Attachment 181505

Hardware!

Congratulations on the new Masters state record, Sunny!