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Thread: Sunnyday's Training Journal
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06-04-2016, 10:39 PM #5971
^^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
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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06-05-2016, 01:50 PM #5972
awesome job!
Training and diet consulting available. Send me a PM.
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06-05-2016, 02:40 PM #59732016 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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06-05-2016, 09:30 PM #5974
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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06-05-2016, 09:45 PM #59752016 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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06-06-2016, 02:45 PM #5976
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/sets2016 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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06-06-2016, 04:53 PM #5977
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.Last edited by baby muscle; 06-06-2016 at 04:56 PM.
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06-06-2016, 05:54 PM #5978
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.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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06-07-2016, 07:46 AM #5979
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.
Last edited by cook; 06-07-2016 at 07:47 AM.
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06-07-2016, 07:59 AM #5980
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.
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06-07-2016, 08:27 AM #5981
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.
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06-07-2016, 09:25 AM #5982
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.
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!Last edited by Sunnyday; 06-07-2016 at 09:27 AM.
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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06-07-2016, 01:56 PM #5983
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/side2016 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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06-07-2016, 02:29 PM #5984
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.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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06-07-2016, 03:06 PM #5985
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