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Thread: Sunnyday's Training Journal
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05-25-2017, 01:15 PM #6586
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05-25-2017, 03:27 PM #6587
Thursday 5/25 lower body training
Dynamic warmup (that took a loooooong time! - but worth it)
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
4 x 120 x 5 - up a couple pounds from last week, felt easy
Sumo deads:
135 x 1
155 x 1
8 x 162 x 1 - with 30 sec between pulls. Super smooth and easy peasy
Glute circuit, 30 reps each per side:
Side lying clam ss Side lying hip abduction
Single leg glute bridge ss Quadruped hip ext from elbows
Quadruped leg swing at 45 deg ss Fire hydrant
20 min walk2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-26-2017, 01:27 PM #6588
Friday 5/26 upper body training
Not a lot of time cuz kiddos had a half day, and a packed gym with every other parent in the county under the same time crunch. Had to wait a looooong time to get a bench.
dynamic warmup
Neutral grip pulllups:
3 x BW+17.5 x 5 - up 2.5 lbs from last week, woo
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
100 x 5
110 x 3
120 x 3
4 x 123 x 3
Reverse grip bb rows:
bar x 12
95 x 10
4 x 115 x 10
Inverted rows:
4 x BW x 12
Decline DB rows:
4 x 50 x 10/side
Decline DB pullovers:
4 x 50 x 10
Face pulls:
4 x 50 x 15
30 min walk2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-26-2017, 04:13 PM #6589
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Still sounds like a solid gym trip. Good on you.
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05-26-2017, 04:44 PM #65902016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-27-2017, 01:35 PM #65912016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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05-27-2017, 01:46 PM #6592
Saturday 5/27 squats n deads
Holiday weekend stuff going on at home. This was all I had time for. Annnd my HRV app had told me to limit intensity so I stuck with the basics so even without the time limit I would have stuck with just bascs anyway.
dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
3 x 140 x 3 - FINALLY got my squats moving upward again! (but still 35 lbs below my best triple, ugh)
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 187 x 1 - with about 60 sec between pulls (even though the program I'm using gives me as much as 90 sec rests if I need it). All of these pulls felt GREAT, meaning solid and no wincing (ie, hip pain) as I broke the floor! It's about time I got some Saturday deads off the floor again!
30 min walk
Next week's plan is to bring up the squat/dead weights next week a bit. Hopefully this upward trend will continue through the summer and I can get my numbers back to where they were by the fall.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-27-2017, 04:05 PM #6593
- Join Date
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Apps are all well & good, but don't let them run your life.
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05-27-2017, 04:15 PM #6594
Certainly not. Using it as a guide for programming/recovery, and to see how well it correlates with how I'm feeling. I don't have the funds for a coach to help me with powerlifting programming so I'm forced to teach myself how to do these lifts snd how to program it in a way that works for my chronic ailments and the unpredictable family schedule.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-29-2017, 03:01 PM #6595
Monday 5/30 upper body training
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
105 x 4
110 x 4
4 x 115 x 4 - certainly wasn't easy but moved better than I expected
Wide grip pullups
4 x BW+17.5 x 5 - added another set from last week
Incline DB press:
2 x 15s x 10
4 x 25s x 10
Chest supported DB rows:
4 x 25s x 10
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Front DB raise:
4 x 15s x 10
Leaning DB lateral raise:
4 x 25 x 8
Stretch pushups:
4 x 12
30 min walkLast edited by Sunnyday; 05-29-2017 at 03:01 PM.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-30-2017, 11:45 AM #65962016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-30-2017, 02:36 PM #6597
Tuesday 5/30 lower body stuff
dynamic warmup
Squats:
bar x 5
65 x 5
85 x 5
105 x 5
125 x 4
4 x 132 x 4 - up 7# from the last few weeks, and still pretty fast and solid
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 180 x 1 - with 45 sec between pulls. Up 5# from the last few weeks. Went VERY well
RDLs:
3 x 115 x 10 - up 2 reps/set from the last few weeks
Walking lunges:
3 x 10s x 12/leg
^up from just BW the last few weeks. Honestly if I did not have vid to prove it, I wouldn't believe I was doing these with 40s for the same number of reps just 5 years ago! Oh yeah, back then I would drug myself with NSAIDS to get through it! Wow.
Ab wheel ss horizontal calf machine (3 rounds):
15 ss 150 x 8 (bumped up the calf weight by 20#)
30 min walk2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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05-31-2017, 03:57 PM #6598
Wednesday 5/31 upper body training
dynamic warmup
Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
5 x 107 x 5 - totally smoked these sets, and with a 2-sec pause at the bottom!
Chins:
4 x BW+17.5 x 5 - added another set of 5 from last week
Dips ss spider curls (4 rounds):
BW x 12 ss 35 x 12
Rope pressdown ss rope hammer curl (4 rounds):
50 x 10 ss 50 x 10
Skulls ss incline alt DB curl (3 rounds):
35 x 15 ss 15s x 8
30 min walk2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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06-01-2017, 10:02 AM #65992016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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06-01-2017, 10:22 AM #6600
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It's being organized & having priorities.
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