Sunnyday's Training Journal

[Sunnyday]

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…)

That's my plan, one each day. Just 20 min of very light cardio through Wednesday. My usual mobility work and light dynamic stretching will continue through the week or I will stiffen up and get nasty muscle spasms - if that happens I won't be hitting depth on squats and that would suk on many levels.

Thanks for the offer to be here - you know I'd want you here but it is waaay too far for just a local meet. Nationals, well, if I get there that'd be a whole 'nother story and I'd be begging you to muss work! LOL!

[black-elephant]

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?

Triple is safe, at least a double.

[Sunnyday]

Monday 2/29

5 days out!

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 banded over-and-back stretches
20 band pull-aparts

Bench press (each rep paused top/bottom competition style):
bar x 5
65 x 5
85 x 3
105 x 3
121 x 1 - opener

Finished with 20 min on the elliptical

[Sunnyday]

Tuesday 3/1, FOUR days out!

Went through my 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 with each 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#)

20 min on the elliptical and called it a day.

Followed it up at home with a 30 min epsom salt bath and some static stretching

I had originally planned to hit my squat opener just once because I suck so badly at squatting (due to the joint problems), but the hip and the SI were aching enough that I decided to not push it until game day. A little bummed about that but it hurts enough that it's better not to swallow a handful of pain killers and tell my lower half to shut up and train. I hope it's just the changes in the weather.

One more day of warmup and cardio and that will wrap up this prep!

[Sunnyday]

Wednesday 3/2

Just 3 days out!

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 min on the elliptical

[black-elephant]

Ready to run through a wall?

[Sunnyday]

image.jpg

Ready to run through a wall?

Ha! You betcha! AND bench a Prius!
And after running through said wall and benching said Prius, I'll hop on stage and take top 2 at a local show. Sheesh, I'm lean enough right now, LOL! Took this pic this morning (sorry about the sideways pic, happens every time I post a pic from my phone.

[black-elephant]

Quite lean. I am excited for you.

[Sunnyday]

Quite lean. I am excited for you.

Thanks! Most people lose strength when they lean out. I'm the opposite, I lift my best when I love the way I look, which is pretty dern lean (I lift my absolute worst when I feel like a soft, squishy fat sow). I found when prepping for figure/WP shows I would hit PRs between 3-5 weeks out sooooo, when I stumbled into my first PL meet I leaned out to about the 5 weeks out look. It worked well so I'll continue to prep for meets this way.

[Mac]

image.jpg



Ha! You betcha! AND bench a Prius!
And after running through said wall and benching said Prius, I'll hop on stage and take top 2 at a local show. Sheesh, I'm lean enough right now, LOL! Took this pic this morning (sorry about the sideways pic, happens every time I post a pic from my phone.

You look great Sunny, even better when you're not sideways.

[Sunnyday]

You look great Sunny, even better when you're not sideways.

Thanks, Mac!

[Curt James]

Awesome back, Sunny!

[Sunnyday]

Awesome back, Sunny!

Thanks, Curt!
As I compare it to the avi that was taken about 6 months ago, I think I even added a little size.

[sassy69]

Beefcake!

[Sunnyday]

Beefcake!

Awwww! Thanks, girl! I've come a long way in the last 5 years when I first stepped on stage at 103 lbs.