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Thread: Sunnyday's Training Journal
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11-28-2017, 03:14 PM #69012016 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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11-29-2017, 07:47 AM #6902
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11-29-2017, 03:01 PM #6903
Wednesday 11/29 lower body
Another day in the life of a geriatric powerlifter. LOL
Dynamic warmup
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
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
3 x 132 x 5 - not bad considering I couldn’t squat 95 on Monday
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 195 x 1 with 30sec rests. I’ll take it considering I couldn't pull 135 from the floor on Monday
Step-ups:
2 x BW x 25/leg
had to stop there because of hip pain and kept losing balance when driving with my left foot but I’m happy I could do that much
60 min walk at home2016 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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12-01-2017, 02:51 PM #6904
Ok people. Shit just got real. I have my registration confirmation. Entered in the 52 kg class, open and 50+ divisions. 16 weeks out today!
3C44CADE-C66C-4D35-8EC5-1B8B7466A528.jpg2016 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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12-02-2017, 06:57 AM #6905
Last edited by AlexG; 12-02-2017 at 06:59 AM.
Now there's something you don't see everyday. ~ Deep Rising (1998)
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12-04-2017, 04:03 PM #6906
Monday 12/4 upper body training
dynamic warmup
Face pulls:
all even reps paused
30 x 12
40 x 12
3 x 50 x 12
Bench press (competition style, pause top, bottom & top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
121 x 4
4 x 130 x 4
Wide grip pullups
3 x BW+35 x 5
Seated Y press ss Smith wide grip upright rows:
25s x 8 ss +20 x 8 (4 rounds)
Incline DB press ss chest supported DB rows:
30s x 10 ss 30s x 10 (3 rounds)
60 min walk at home2016 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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12-05-2017, 05:07 PM #6907
Tuesday 12/5 lower body
Dynamic warmup
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
Ab wheel ss horizontal calf machine:
15 ss 150 x 12 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
116 x 5
132 x 4
143 x 4
4 x 149 x 4 - felt heavier than it should but moved ok
RDLs:
3 x 135 x 8
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 204 x 1 with 45-60 sec rests. Felt like a truck but got it done
RDLs:
4 x 135 x 8
A few sets of BW walking lunges for giggles, didnt count sets or reps
60 min walk at home2016 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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12-06-2017, 02:35 PM #6908
Wednesday 12/6 upper body training
dynamic warmup
Face pulls:
30 x 12
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze
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 121 x 5 - with 2-count pauses, got these EASY PEASY!
Inverted rows ss stretch pushups:
BW x 12 ss BW x 12 (4 rounds)
Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)
Leaning DB lateral raise:
3 x 12 x 12/side
60 min walk at homeLast edited by Sunnyday; 12-06-2017 at 02:36 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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12-08-2017, 12:59 PM #69092016 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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12-08-2017, 01:12 PM #6910
Thursday training didn’t go well. Either did Friday, usually one of my best training days.
Thursday I had planned lower body stuff. Did my usual warmup and couldn’t get the bod to move correctly without forcing things so I did my hip circuit and called it a day. Went home and shampooed my carpets. At least I got SOMETHING accomplished! Clean carpets lasted 6 hours before the puppy left her mark. :-/
Today’s training was not good. Got my warmup done and started squatting the empty bar. Moved to 95 lbs and got just 2 reps before the discomfort got unbearable. Racked it, moved on to RDLs. Did a few sets with the empty bar then moved on to sumo deads. Pulled 135 and it was ROUGH, felt like I was pulling a truck. Hip pain started up after I set the bar back down and it took the starch out of me. Decided I was done for the day. Ugh.
I have no choice but to take tomorrow off as well, my kiddos have a swim meet an hour away. Annnd the forecast calls for 1-3” of snow during our drive. Nothing I can do but just drive through it.
Hopefully I’ll be motivated to train on Sunday afternoon and my body will behave.Last edited by Sunnyday; 12-08-2017 at 01:14 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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12-11-2017, 06:27 PM #6911
Monday 12/10 lower body
Dynamic warmup
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
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
116 x 5
132 x 3
143 x 3
154 x 3
3 x 160 x 3 - meh. Still feels heavier than it should.
RDLs:
3 x 135 x 8
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
3 x 215 x 1 with 60-90 sec rests. Had planned 6-8 singles but the 4th wouldn’t budge. Felt like a truck. Tried dropping the weight to 185 but it was stick to the floor. :-(
60 min walk at home2016 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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12-12-2017, 08:31 AM #6912
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Et Tu, Brute Strength--that is clever. Best of luck.
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12-12-2017, 08:58 AM #69132016 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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12-13-2017, 07:06 AM #6914
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Summer or winter, high or low, good or bad--we stay on the path.
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12-13-2017, 07:13 AM #6915
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