Sunnyday's Training Journal

[Sunnyday]

^^The silver lining in this is that I get to train my tail off at my own pace all summer long. And no cardio = win-win

[black-elephant]

awesome job!

[Sunnyday]

awesome job!

Awww! Thanks, black-elephant! <3

[BananaHammock]

OK people, the August 20th Maryland State Championships meet info just announced. (breathe)

Considerations and info...
Full power, no details on single lifts which kinda sux because I'd like to take the masters state bench and deadlift records since I plan to OPEN with more than those weights even if I competed today LOL

Open and masters divisions buuuut $95 registration then a $30 crossover fee to compete in both divisions. Entry fee of $125 is waaaay pricey for me. Add in the travel expense IF I arrived Friday instead of making the drive Saturday (would have to leave the house at 4:30 am just to make the 6:45 am check-in BOOOOO) and this is out of my budget. So the $125 entry means I can't do an overnight stay.

Add to the above info that I'd be very limited on training the next 6-10 weeks and I think the decision has just been made for me to sit this one out and hope the November meet date will work.

I know it's disappointing to miss that meet but I salute you having your priorities right. The needle on my douchette meter doesn't so much as twitch in your journal

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[Sunnyday]

I know it's disappointing to miss that meet but I salute you having your priorities right. The needle on my douchette meter doesn't so much as twitch in your journal

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Repped! <3
Thanks! That actually means a lot to get that reassurace that I've got SOME of my priorities right.

It IS hard to make those decisions when everything competitive in me wants to compete at more than just the local level.

[Sunnyday]

Monday 6/6 lower body

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
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 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
140 x 4
4 x 143 x 4 - heaviest sets of 4 to date, still had 2 reps left in the tank! (and was my opener in March)

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 198 x 1 with 60 sec between singles

Nordics:
3 x BW x 10

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

Standing unilateral calves:
3 x BW x 5 with 5-sec hold at top of each rep, no rest between sides/sets

[baby muscle]

Monday 6/6 lower body

At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
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 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
140 x 4
4 x 143 x 4 - heaviest sets of 4 to date, still had 2 reps left in the tank! (and was my opener in March)

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 198 x 1 with 60 sec between singles

Nordics:
3 x BW x 10

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

Standing unilateral calves:
3 x BW x 5 with 5-sec hold at top of each rep, no rest between sides/sets

Interesting that sumo keeps being your pull of choice. I can't wait to see how after a year of this pulling and squatting your hip progresses. Are you using kilogram plates? Curious about the 143lb number is all…haven't even calculated it kg wise but I figured since your fed uses kilo weights maybe you are as well.

I have to echo UKWildcat here and agree that you have your priorities in order. Really, training is about what strength provides us through the gainzzz…the ability to keep using strength for living meaningfully.

[Sunnyday]

Interesting that sumo keeps being your pull of choice. I can't wait to see how after a year of this pulling and squatting your hip progresses. Are you using kilogram plates? Curious about the 143lb number is all…haven't even calculated it kg wise but I figured since your fed uses kilo weights maybe you are as well.

I have to echo UKWildcat here and agree that you have your priorities in order. Really, training is about what strength provides us through the gainzzz…the ability to keep using strength for living meaningfully.

I've pulled both conventional and sumo over the years but sumo always felt more comfortable. I think it has to do with the degeneration in my spine L4-L5-S1 and conventional putting too much pressure on that area. I never thought I'd be doing this competitively back then. The sumo frequency seems to be keeping my hip more mobile and the hip flexors don't erupt into spasm as much since I started training this way.

I was wondering when someone was gonna ask about the odd number selections. Yes, 143 is the kilo increment. So yes my ultimate goal is to get to those kilo numbers for my attempts at my next meet. That's just part of it though. I'm taking 2-5 lb jumps because I CAN with the fraction plates I have. Mentally it's easier for me to get up the guts to add weight to the bar in smaller increments than to risk missing a lift because the 5-lb jump is just too much.

[cook]

When I powerlifted the meets were all in kilo but none of us trained in them.They passed out conversion sheets at all the meets and everyone had their nose buried in one as they put down their lifts.It was a pain in the ass.If you weren't careful you would think you were opening with a 400lb.squat and sign up for an 880.

[Mac]

Mentally it's easier for me to get up the guts to add weight to the bar in smaller increments than to risk missing a lift because the 5-lb jump is just too much.

Back in the day. I would add a 2.5lb plate each week to one side of the bar when doing bench press single rep max. Each week I made the attempt and succeeded.

Well, after a 1 1/2 years I was touch and go at 495 and 405x3 with a pause at the bottom. Too bad my squat wasn't much more than my bench I might have made a great total.

I noticed the odd number selections and thought maybe you used same technique.

Keep up the great work and you're going to be a world record holder soon.

[cook]

Back in the day. I would add a 2.5lb plate each week to one side of the bar when doing bench press single rep max. Each week I made the attempt and succeeded.

Well, after a 1 1/2 years I was touch and go at 495 and 405x3 with a pause at the bottom. Too bad my squat wasn't much more than my bench I might have made a great total.

I noticed the odd number selections and thought maybe you used same technique.

Keep up the great work and you're going to be a world record holder soon.

The first time I benched 400 was in a meet and the actual poundage was 402 because of the kilo thing.It went up pretty easy but it drove me crazy being 402 so I went to the gym the next day and warmed up and did 405 just so I could do those 4 wheels on each side in case I never got there again.

[Sunnyday]

When I powerlifted the meets were all in kilo but none of us trained in them.They passed out conversion sheets at all the meets and everyone had their nose buried in one as they put down their lifts.It was a pain in the ass.If you weren't careful you would think you were opening with a 400lb.squat and sign up for an 880.

The first time I benched 400 was in a meet and the actual poundage was 402 because of the kilo thing.It went up pretty easy but it drove me crazy being 402 so I went to the gym the next day and warmed up and did 405 just so I could do those 4 wheels on each side in case I never got there again.

The kilo thing doesn't bother me all that much. My parents are right off the boat from Europe and I still gave a very large family there. When we talk about anything that has to do with measurement (weather, driving distance, how much I bench haha) I have to know the approximate metric value off the top of my head. Plus I have the metric training as a chemist.

Funny about going in the gym and benching 405. (There IS something ultra cool about putting 4 plates/side on the bar and yeah the couple pounds below 4 plates woulda driven me nuts too!) My mind works in reverse: I keep looking ahead at the next 2.5 kilo increment as my next milestone when I go up on a lift in the gym. Lately I'm lucky if I can go up just 1.25 kg but hey, progress is progress.

Back in the day. I would add a 2.5lb plate each week to one side of the bar when doing bench press single rep max. Each week I made the attempt and succeeded.

Well, after a 1 1/2 years I was touch and go at 495 and 405x3 with a pause at the bottom. Too bad my squat wasn't much more than my bench I might have made a great total.

I noticed the odd number selections and thought maybe you used same technique.

Keep up the great work and you're going to be a world record holder soon.

Thanks for the vote of confidence, Mac! I doubt I'll get to world record status with this busted body but I wouldn't mind beating my own numbers in training month after month!

[Sunnyday]

Tuesday 6/7 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
4 x 124 x 4 - heaviest paused 4x4 to date and it went BEAUTIFULLY! Wish I had taken video, bar path and speed could not have been better.

Wide grip pullups:
4 x BW+22.5 x 5 - up a set from last week

Overhead press:
bar x 5
3 x 65 x 5 - that was all the low back would let me press today

Stretch pushups:
3 x 12

Reverse DB fly, leaning on incline bench:
3 x 15s x 12

Leaning DB lateral raise:
3 x 25 x 10/side

[Sunnyday]

So I'm on my last exercise for the day and let's just say it was a good thing the gym was quiet and not a high demand for squat racks today, because the sight I saw across the gym was sacrilege. I see it happening and between sets I walk over to a friend of mine to tell her about it. There was "yoga hippie" complete with tie dye shirt and granola sandals sitting IN the squat rack in a lotus position WHILE READING A BOOK! DAFUQ?!

My friend and I stared at him in disbelief. She double dog dared me to take a pic of him and post it here, I was like why, the gym is dead and people like him help keep our membership dues low. I thought she was going to storm across the gym and throttle him still the same.

[cook]

So I'm on my last exercise for the day and let's just say it was a good thing the gym was quiet and not a high demand for squat racks today, because the sight I saw across the gym was sacrilege. I see it happening and between sets I walk over to a friend of mine to tell her about it. There was "yoga hippie" complete with tie dye shirt and granola sandals sitting IN the squat rack in a lotus position WHILE READING A BOOK! DAFUQ?!

My friend and I stared at him in disbelief. She double dog dared me to take a pic of him and post it here, I was like why, the gym is dead and people like him help keep our membership dues low. I thought she was going to storm across the gym and throttle him still the same.

I trained at a gym in the early 90s that had rock climbing and they were all like this guy.They would climb for about 5 minutes then put their sandals on and sit in a group and meditate.A true waste of oxygen.