Sunnyday's Training Journal

[Sunnyday]

Tuesday 12/27 squats n deads n RDLs

30 min warmup...followed by a ridiculously long wait for a squat rack.

Squats:
bar x 5
95 x 5
115 x 5
135 x 4
145 x 4
4 x 155 x 4 - moved nicely, 10 below my best, I'll take it!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 210 x 1 - with 45-60 sec rests. No struggling. Cool!!

So I'm unloading the 210 back to 135 and I lift it onto the rack and it felt unusually light. So I decided to try just a few RDLs snd ended up bustibg out a bunch, like 8 of 'em haha!
RDLs:
3 x 135 x 8 solid and this was 20 lbs over my best to date!

[Sunnyday]

Wednesday 12/28 bench and some back stuff

30 min warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
105 x 5
4 x 109 x 5 with a 2-count pause at the bottom

Wide grip pullups:
3 x BW+35 x 5

Inverted rows:
3 x BW x 12

Decline DB rows:
3 x 50 x 10

[Sunnyday]

Thursday 12/29 squats n deads

30 min warmup

The wait for a squat rack was not bad today. Maybe it was the rain?

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
3 x 145 x 5 - left hip kept rotating forward. No pain but I didn't want to push it too far, just enough for a training effect

Sumo deads:
135 x 1
155 x 1 - hip started hurting and this itty bitty warmup weight felt more like 90%
Switched to...
Rack pulls:
135 x 1
155 x 1
175 x 1
20 x 195 x 1 - with 30 sec between pulls AND a full 3-second hold at the top. That's not a typo, I did TWENTY singles! I had planned to do 10 singles off the floor, but when the hip started screaming I racked the bar at a point just above the pain issue and just pulled singles.

Tore a callus on the last rep, felt like I accomplished something.

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[Sunnyday]

Added some updates to my non-gym thread...

http://forums.rxmuscle.com/showthrea...ee-Zone/page17

[Sunnyday]

Friday 12/30 bench, chins, and some arm stuff

30 min warmup

Got a bench right away (woooo!) ...
...
and then had to wait FOR AN AVAILABLE BARBELL!

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
5 x 125 x 3 - added another set from last week

Chins:
5 x BW+35 x 5 - added another set from last week

Dips:
3 x BW x 12

Pinwheel curls:
3 x 20s x 8

V-bar pressdown:
3 x 35 x 8

Just like last week, my gym is only open 7-1 tomorrow due to the holiday so my plan is to go a bit earlier in an attempt to beat the crowd. Fingers crossed I can get a squat rack. AND a barbell.
Good grief!

[cook]

20160407_202037.jpgCook's gym is always open come on down

[Sunnyday]

20160407_202037.jpgCook's gym is always open come on down

Thanks for the offer, cook!

Every year I've been lifting, it comes to this time of year and I threaten to sell all my husband's power tools out of the garage to make room for a home gym.

Yesterday I came home and told the fam I'm gonna open a gym in the industrial park a few minutes down the road, and painted a really cool (and detailed!) mental picture of what I was thinking, my own spin of what Iris Kyle has going on in Vegas. Seriously, I have the whole thing mapped out in my head! And believe me this concept is GENIUS! My 16-y.o. and my husband laughed at the idea.

Then I thought to myself, cook and the rest of my RX fam wouldn't laugh, they'd applaud it and think it was cool.

Sigh.

[cook]

We are an odd group.I was at a friends funeral a couple years ago.A huge Catholic church with a 40 ft ceiling.Windows on top with the sun shining though.I kept thinking this would make a great gym.

[Sunnyday]

We are an odd group.I was at a friends funeral a couple years ago.A huge Catholic church with a 40 ft ceiling.Windows on top with the sun shining though.I kept thinking this would make a great gym.

I know, right?!

A fancy BMW dealership moved and left a GORGEOUS building vacant, just down the street from my house. All windows, superior lighting everywhere. First thing that came to my mind was wow, it would make a killer gym!

Just yesterday Marisa Inda (@marisainda) posted a training vid from a gym she visited. That is by far the best looking gym I've ever seen and what a gym OUGHT to look like! Exposed brick, great windows everywhere (from the look of it prolly some skylights too). Great looking equipment and a primo setting for a training vid or a photo shoot!

https://www.facebook.com/Fit-Nation-...1548971577768/

[Sunnyday]

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An awful lot of truth to this.

Personally I'd pick Sioux-z Hartwig-Gary over Dan Green cuz who WOULDN'T want to bust out a smile like hers while pulling a world record?! I look like a dying duck with even my small-fry weights. :-/

[Sunnyday]

Saturday 12/31 squats n deads

30 min warmup

Minimal wait for a squat rack today!

Squats:
bar x 5
95 x 5
115 x 5
2 x 135 x 3
2 x 145 x 3
2 x 155 x 3
165 x 0, walked it out, did a half squat, sacrum started screaming, re-racked it and stopped there.
Sacrum usually starts screaming when my pelvis is torqued clockwise, in case anybody cares. My hip usually starts up soon after the sacrum gives me issues.
So I'm warming up for sumo deads with 135 and I can feel the left side of my pelvis torquing forward which sounds as bad as it is. And I'm like because I did NOT want to end 2016 with a wimpy training session. Saying "yes to drugs" didn't help matters which was discouraging. Mmmmk, Sunny gotta improvise...

I give you....(fasten seat belts my people)
Rack pulls - 6" from floor which is just below knee for me:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1 (this WAS my planned sumo dead working weight)
That^ felt waaay to easy so I kept going just for giggles
245 x 1
265 x 1
8 x 275 x 1 - with 60 sec between pulls
(275 = 2.5x my BW)
I was getting tired so I decided to go for a ridiculous PR of 295, which is 2 lbs over my hubby's BW.
1 x 295 x 1 - I CAN RACK PULL MY HUSBAND!!!!!!!!
Posted the vid on IG, too!

All the above pulls were done bare hands, NO straps/wraps/Versas, just belt and chalk. And I held each pull for 2 sec at the top. Grip really held up at that weight which was pleasantly surprising.

I believe I revoked at least 6 man cards with those lifts, too. Hee hee.

So I ended 2016 with a rack pull PR of 295, which is 2.7x my BW

[Sunnyday]

I was gonna go for a humble bottle of champagne but after that rack pull PR, I felt justified that a kick-ass PR deserves a kick-ass bottle of champagne!

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Veuve has a New Year's tradition that they add some little promo thingy with purchase of a bottle so this is what they're giving away this year, a REALLY nice insulated bottle carrier!

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[Sunnyday]

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[Sunnyday]

Monday 1/2 bench and some shoulders

20 min dynamic warmup

Bench press: (each rep paused, press to lockout, reset shoulders at top, repeat)
bar x 5
65x 5
85 x 5
2 x 95 x 4 with 2-count pause at bottom each rep
2 x 105 x 4 with 2-count pause at bottom each rep
2 x 115 x 4 with a 2-count pause at bottom each rep

Shoulder complex:
arm circles forward & reverse - Scott press - seated DB OH press (3 rounds)
5s x 10 forward - 5s x 10 backward
15s x 10
15s x 10

Called it a day. Gym was ridiculously packed. Praying they all stay home tomorrow

[Sunnyday]

Tuesday 1/3 squats n deads

30 min warmup

GYM WAS EMPTY! - AND it's my 49th bday so...YEAH to the empty gym!

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
145 x 4
4 x 155 x 4 - moved OK, 10 lbs below my best-ever. I'll take it.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 215 x 1 with just 60 sec rests! My "recent" best at this interval was 210 so I'm pleased I could bring it up a bit...and not die LOL

RDLs:
been a while since I had the time to put these in so I'm thrilled at how they went!
3 x 135 x 8 SOLID REPS!

Unilateral standing calves:
3 x 5/side with 5-sec hold at top and 3-sec hold at bottom

SOLID birthday training!