Sunnyday's Training Journal

[Sunnyday]

Wednesday 9/7 lower body

Light day today. Still trying to navigate some new issues I'm having. Unfortunately I am on my own just taking stabs in the dark on this one. Better than listening to docs though, because I have yet to find one who will actually stick their neck out (ie liability risk) and help me find a way to get better.

doing the mobility and warmup backwards again, seeing if a bottom-up approach will fix things:
PRI 90/90 ip lift 3x15-sec holds/side
40 supine foot circles each direction per foot
40 supine foot point/flex per foot
1x60 kneeling ankle squeezes
3 different arm crossovers (10/side per variation)
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
10 frog stretches with a few reps internal rotation to each side
20 hip airplanes (10/side)

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
lifted off 150 on my back and walked it out...could feel the hip and back (and for some odd reason the right hamstrings plus both biceps tendons and right upper trap) fighting me. Decided to keep doing walkouts with 150 to stay used to the weight on my back and work on stabilizing it, plus practicing my setup with somthing more than a warmup weight.

Meh. At least I got that much done.

[Sunnyday]

Thursdday 9/8 upper body

Changes in the morning routine:
PRI 90/90 hip lift 3x15-sec hold each side
40 supine foot rotation in each direction per foot
40 supine point/flex per foot
1x60 kneeling ankle squeeze
Egoscue "sitting floor", 2 min
Egoscue "standing at wall", 2 min
40 seated arm circles in each direction
25 elbow curls
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:
couple hip stretches that I don't know the names of
3 diff arm crossovers (10/side per variation)

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
4 x 125 x 5 - dropped another set, getting ready to add 5th set to my heavy day on Saturday
^These felt soooooo solid! Every rep paused a full 2 sec and no grinding through, crazy solid leg drive made ALL the difference! (I'll attibute that to the changes in the morning mobility/posture work). Stoked to see how this translates to Saturday!

Chins:
4 x BW+30 x 5 - getting really strong on these!

Pinwheel curls:
3 x 20s x 12

V-bar pressdown:
3 x 50 x 10

Spider curls:
3 x 45 x 10

Dips:
3 x BW x 12

Zottman curls:
3 x 15s x 12 - up 2 reps from last week

[Sunnyday]

Friday 9/9 lower body

I got sick last night during homework time with the kids. Bad stomach cramps had me on the bathroom floor for 3 hours. Made for a not-so-awesome workout. At least I got something done.

Had to do all the mobility and warmup at the gym, again. ugh.
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
PRI 90/90 ip lift 3x15-sec holds/side
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
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 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
149 x 3
160 x 3
4 x 171 x 3 - had to cut these just above parallel.

Skipped sumo deads cuz hip

Decided to finish up at home cuz yuk I was discouraged.

Nordics:
3 x BW x 10

Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top (3 sets)

Rolling planks:
3 x 5-sec hold each side x 5

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

[Sunnyday]

Saturday 9/10 upper body

Woke up with the hip feeling better - I'll attribute that to the changes in my mobility work - and told it that it better stay quiet through training or there was gonna be trouble LOL

Did all this at the gym as a warmup:
Egoscue "static wall" with 2 min hold
PRI 90/90 hip lift 3x15-sec hold each side
40 supine foot rotation in each direction per foot
40 supine point/flex per foot
Egoscue "diva stretch" 2 min hold
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom
3 different arm crossover variations(10/side per variation)

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 5
125 x 3
135 x 3
5 x 143 x 3 - Yeah! The most solid reps EVER at this weight. Posted a vid on IG and got a thumbs up from a top-notch individual in the USAPL which is of course super cool and motivating to push forward...as if I need any help in that department LOL

Neutral grip pullups:
4 x BW+30# x 5 - working my way to 5 sets and then adding weight woo hoo

Inverted rows:
3 x BW x 12

Reverse grip bent over rows:
4 x 115 x 10
did these split stance, alternating the lead foot each set

Hip and back started getting tired, decided to stop there and not push my luck.

Don't know how next weekend's training will pan out: headed to an all-day certification course for becoming a USA Swimming official.

[Sunnyday]

Monday 9/5 lower body

Did the whole mobility/warmup thing at the gym this morning:
PRI 90/90 ip lift 3x15-sec holds/side
40 supine foot circles each direction per foot
40 supine foot point/flex per foot
1x60 kneeling ankle squeezes
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom
Bunch of 90/90 hip stretches each side with 2-min holds each side until the left hip finally gave up and submitted GRRRRR
10 frog stretches with a few reps internal rotation to each side
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)
^all that took me about 90 minutes :-(

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
145 x 4
155 x 4
160 x 4 - not my best but at least I got the hip moving again

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
8 x 218 x 1 - with about 60 sec between singles WOO HOO considering how the hip was feeling through squats I'm stoked about how these felt! Came up super-smooth!

Reverse crunch ss traditional floor crunch:
3 x 15 each

Standing unilateral calves:
5 x BW x 5 with 5-sec holds at top

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

[Sunnyday]

Well I wrote a small novel for today's training but the server keeps telling me my post is too short.
Been trying for an hour to post this and now I'm out of time. Grrrrr.

[Sunnyday]

Mmmmk...trying this again.

Tuesday 9/15 upper body:

First thing this am:
PRI 90/90 hip lift 3x15-sec holds each side
Egoscue "static wall" 2 min hold
Egoscue "diva stretch" 2 min hold per side
40 supine point/flex per foot
40 supine foot rotation in each direction per foot
1x60 kneeling ankle squeeze
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace

Warmup at gym:
full BW squat with 30 sec hold at bottom
3 diff arm crossovers (10/side per variation)

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
trying a new ramp-up to decrease number of sets to my working sets
bar x 5
75 x 5
105 x 5
125 x 4
130 x 4
2 x 134 x 4
2 x 137 x 4 - wooooo! my heaviest paused 4s to date!

Wide grip pullups:
3 x BW+30 x 5 - added a set from last week

Overhead press:
3 x 70 x 5 - up 5# from last week

Hand release pushups:
3 x 12 - added 2 reps/set from last week

Leaning DB lateral raise:
3 x 20 x 15/side

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

[Sunnyday]

Wednesday 9/14 lower body

Got to the gym, did my usual mobility work annnnd...just couldn't loosen up. Errrrrthing tight and painful. Spent my full training time doing extra mobility stuff and some stretching. Meh.



Thursdday 9/15 upper body

Woke up feeling much better than yesterday

First thing this am:
PRI 90/90 hip lift 3x15-sec hold each side
40 supine foot rotation in each direction per foot
40 supine point/flex per foot
1x60 kneeling ankle squeeze
Egoscue "sitting floor", 2 min
Egoscue "standing at wall", 2 min
40 seated arm circles in each direction
25 elbow curls
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace

Warmup at gym:
full BW squat with 30 sec hold at bottom
couple hip stretches that I don't know the names of plus some extra mobility stuff to try to de-rotate my twisted pelvis (yeah, nice LOL)
3 diff arm crossovers (10/side per variation)

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
still with new ramp-up that I started on Tuesday
bar x 5
75 x 5
105 x 5
2 x 125 x 5 second set was still ridiculously easy, decided to go up a few pounds
3 x 128 x 5 - smashed the daylights out of these sets, my heaviest paused 5s to date WOOOO!

Chins:
4 x BW+30 x 5

Pinwheel curls:
3 x 20s x 12

V-bar pressdown:
3 x 50 x 12 - up 2 reps/set woooo

Concentration curls:
3 x 20 x 8/side - changed from spider curls as I believe they are upsetting my elbows

Dips:
3 x BW x 12

Met a chiro who trains at my gym. He seems to have a different approach from other chiros I've worked with. I wouldn't give him the time of day (usually) but he deadlifts (well) so he's got my attention. Toying with the idea of hitting him up for a consult and see if he can get me to a better place than I'm at right now. Time will tell.

[Sunnyday]

Friday 9/16 lower body

Kids had a half day today so ERRRRONE with kids was in the gym trying to get in a workout. Annnd the gym's AC broke so it was distractingly hot and sticky.

Had trouble sleeping last night so I did mobility and warmup at the gym.
Hip anti-rotation drill (don't know how to explain this one)
PRI 90/90 ip lift 3x15-sec holds/side
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
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 hip airplanes (10/side)

Squats:
bar x 5
95 x 5
115 x 5
135 x 3
Time was NOT on my side so had to stop there if I wanted a chance at doing heavy deads.

Sumo deads:
135 x 1 - went up ultra-easy considering how rough squats went, already got stoked
155 x 1
175 x 1
195 x 1
215 x 1 - still super-smooth and easy, decided to go for a PR
226 x 1
232 x 1 - my previous PR
2 x 238 x 1 -- PR!!!!! WoOOOOOO!l Heaviest pull to date!

Had to stop there and dash home to get the kiddos from the bus stop. Did the rest at home.

Nordics:
3 x BW x 10

Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top (3 sets)

Rolling planks:
3 x 5-sec hold each side x 5

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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

[Mac]

Congrats on yet another PR

You're on fire.

[Sunnyday]

Congrats on yet another PR

You're on fire.

On fire, ready to die...but my total (at my next meet) is gonna be awesome! LOL.

[Sunnyday]

Saturday 9/17 upper body

I had to attend a certification course to become a swim official and naturally the course is offered just once this year and only in the morning and only an hour away. Got 'er done and had my gym bag with me, changed at the gym and knocked this out after 5 hours of sitting in car/class.

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
125 x 3
135 x 3
143 x 3
2 x 146 x 3 - heaviest triples to date. Didn't pause these as solidly as I wanted and the 3rd rep was too much of a grind. But I'm still glad I tried it and it'll go much better next week when I don't have to sit for hours and hit the gym with no warmup.

Neutral grip pullups:
After bench not going as well as I had hoped and knowing this was "it", I felt I just had to try something gutsy so...
3 x +35# x 5 WOOOOO! Heaviest pullups to date, beat my best by 5 lbs! Go me.

And that was it...but I'm still pleased as punch.

[masterschamp]

Saturday 9/17 upper body

I had to attend a certification course to become a swim official and naturally the course is offered just once this year and only in the morning and only an hour away. Got 'er done and had my gym bag with me, changed at the gym and knocked this out after 5 hours of sitting in car/class.

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
75 x 5
105 x 5
125 x 3
135 x 3
143 x 3
2 x 146 x 3 - heaviest triples to date. Didn't pause these as solidly as I wanted and the 3rd rep was too much of a grind. But I'm still glad I tried it and it'll go much better next week when I don't have to sit for hours and hit the gym with no warmup.

Neutral grip pullups:
After bench not going as well as I had hoped and knowing this was "it", I felt I just had to try something gutsy so...
3 x +35# x 5 WOOOOO! Heaviest pullups to date, beat my best by 5 lbs! Go me.

And that was it...but I'm still pleased as punch.

Great job, Sunny!!

[Sunnyday]

Great job, Sunny!!

Awww! Thank you!

[Sunnyday]

Monday 9/19 lower body

Warmup at gym:
decided to start from scratch to try to get back to a happy place
40 seated arm circles in each direction
25 elbow curls
1x60 kneeling ankle squeezes
40 supine foot circles each direction per foot
40 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
10 frog stretches with a few reps internal rotation to each side
20 hip airplanes (10/side)
3 different arm crossovers (10/side per variation)

Squats:
dialed these waaaaay back (my best 4s are with 160)
bar x 5
95 x 5
115 x 5
4 x 135 x 4

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 215 x 1 - with 1-2 min between singles. Happy with these even though a few pounds under my goal weight

Horizontal calf machine:
3 x 190 x 10

Seated leg curl:
3 x 50 x 10

Reverse crunch ss traditional floor crunch:
3 x 15 each

Stability ball hip thrust superset:
BW x 10 legs straight ss BW x 10 legs bent (3 sets)

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