Sunnyday's Training Journal

[warthog]

You and everbody else LOL! Thanks for the thought though.

I think it kinda sums up modern day people. Everyone's got their plates full and if there s anyone who isnt busy its probably because they'd rather not be.

[black-elephant]

You and everbody else LOL! Thanks for the thought though.

I would love to be in Columbus!

[Sunnyday]

I would love to be in Columbus!

Me too! Haha!

[Sunnyday]

Friday upper body training

Eight days out!
My last time hitting all three of my planned bench attempts

Warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
a few frog stretches with internal rotation to each side
full BW squat with 30 sec hold at bottom
80 seated arm circles (40 each direction)
25 seated elbow curls
3x20 kneeling ankle squeezes
40 supine foot point/flex (20 each point/flex and to each side)
20 hip airplanes (10/side)
20 banded over-and-back stretches
20 band pull-aparts
20 kettlebell halos (10 each direction with 18#)

Bench press (each rep paused top/bottom competition style):
bar x 5
65 x 5
85 x 3
105 x 3
121 x 1 - attempt #1
132 x 1 - attempt #2
137 x 1 - attempt #3 - I got this!
3 x 140 x 1 -- just because I can :-D

Inverted rows:
3 x BW x 10

Finished with 20 min on the elliptical

[Sunnyday]

So...one of the female trainers at my gym is going to be my plate bitch. I'm so relieved to have someone there with me! She's very competitive in crossfit so not a powerlifter but a very good trainer and she's got great technique on pullups, squats, and deads! Plus she's crazy-competitive like me so it will be fun to have her there.

[Mac]

So...one of the female trainers at my gym is going to be my plate bitch. I'm so relieved to have someone there with me! She's very competitive in crossfit so not a powerlifter but a very good trainer and she's got great technique on pullups, squats, and deads! Plus she's crazy-competitive like me so it will be fun to have her there.

That's great you will have someone there to help you out. I remember my first meet, alone.

I have a feeling you're going to do very well!!!

[Sunnyday]

That's great you will have someone there to help you out. I remember my first meet, alone.

I have a feeling you're going to do very well!!!

Yeah, my first meet was alone. It was lonely. Thankfully this trainer gal understands the concept of a PR and what a successful performance on a platform means so there will be someone to share it with.

I have a good feeling about this meet too. Homework is nearly done. One more heavy squat/deadlift day tomorrow and some touch-ups Mon-Wed. Focusing on controlling what I can and not sweating the stuff I can't.

[Sunnyday]

Saturday squats and deadlifts. Last heavy day at one week out

Scale reads 110 today - PERFECT! Right where I wanted to be on this day!

warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction and each foot
20 supine foot point/flex witheach foot
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)

Squats:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
135 x 2
145 x 1 - attempt #1
155 x 1 - attempt #2
165 x 1 - attempt #3
thought about hitting this once more but hip was achy and I just wanted to move on to deadlifts and go for a PR

Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 - attempt #1
215 x 1 - attempt #2
225 x 1 - attempt #3 and a PR! Yay me!

No cardio.

Homework is DONE! Next week is just active rest, stretching, and possibly working up to my squat/bench openers on Monday/Tuesday. Deadlifting done until game day!

[baby muscle]

Saturday squats and deadlifts. Last heavy day at one week out

Scale reads 110 today - PERFECT! Right where I wanted to be on this day!

warmup:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction and each foot
20 supine foot point/flex witheach foot
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 18#)

Squats:
bar x 5
65 x 5
85 x 5
105 x 3
125 x 3
135 x 2
145 x 1 - attempt #1
155 x 1 - attempt #2
165 x 1 - attempt #3
thought about hitting this once more but hip was achy and I just wanted to move on to deadlifts and go for a PR

Sumo deads:
95 x 1
115 x 1
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 - attempt #1
215 x 1 - attempt #2
225 x 1 - attempt #3 and a PR! Yay me!

No cardio.

Homework is DONE! Next week is just active rest, stretching, and possibly working up to my squat/bench openers on Monday/Tuesday. Deadlifting done until game day!

I've been thinking of you and was hoping I'd see a post like this a week out! It's about staying healthy now and hitting the openers. Squat and bench opener on same day? Is that her plan or yours due to time constraints?

[Sunnyday]

I've been thinking of you and was hoping I'd see a post like this a week out! It's about staying healthy now and hitting the openers. Squat and bench opener on same day? Is that her plan or yours due to time constraints?

Mine actually. I was thinking run through my warmup plus one opener on Monday and the other on Tuesday. These are EASY openers for me.

[Hoss06]

Just popping by to say hello the you!

[Sunnyday]

Just popping by to say hello the you!

Hiya, stranger!! Hope all is well with you!

[black-elephant]

I was thinking run through my warmup plus one opener on Monday and the other on Tuesday. These are EASY openers for me.

Beware of making your openers too easy.

[Sunnyday]

Beware of making your openers too easy.

I was told that first attempts should be something I could hit for a solid triple, even under the worst conditions. Is that not the case?

[baby muscle]

I was told that first attempts should be something I could hit for a solid triple, even under the worst conditions. Is that not the case?

I think one opener monday and then the other tuesday, like you planned is fine. Please resist doing anything but light cardio and mobility after tuesday.

I think you should not change any plans unless SZH has a different one for you.. You can call me anytime this week if ya want girl, if I miss it, I'll ring you back.

(I have to work saturday. I already tried to get off but everyone and their mother tried too…)