Sunnyday's Training Journal

[Sunnyday]

Friday 4/28 upper body training

kids had a half day today so I was compating for space and equipment in a gym packed full of rushed parents

dynamic warmup

Neutral grip pulllups:
5 x BW+12.5 x 5 - added another set from last week, will be adding another 2.5 lbs next week woot!!

Flat DB press:
4 x 25s x 12 - because the only competition-style bar in the whole gym was occupied and I didn't feel like waddling heavier DBs across the gym to the only available bench

Inverted rows:
did these on the decline bench cuz no available squat rack, which worked better than I expected
4 x BW x 12

And did a few light sets of decline DB rows as a demo for a friend trying to find a workaround with her back pain. :-)

In between all of the above I was on both a health rant and a "the county school math book/program sux" rant to anyone who would hold still long enough. One gym friend in particular is a vegetarian and so yeah he gets the health rant thank goodness, not many in this gym really DO understand. Unfortunately no one understands the reasoning for the math one about precision vs. accuracy being wrong in the textbook, a textbook that teaches to the PARCC! All the teachers across the entire country (it is crazy popular) who use this textbook don't understand the concept themselves AND are teaching it incorrectly to their students, then they all blame the parents for not reinforcing this at home! Well, school system: start by paying your (smart, educated) teachers better, then stop forcing them to teach MATH exclusively through a series of YouTube videos, and give them a chance to actually TEACH again instead of being robots!

[Sunnyday]

Saturday 4/29 lower body stuff

dynamic warmup

gym was busy with everyone trying to get in a workout early cuz the forecast is 87 degrees and sunny

while waiting for a squat rack I did some odds and ends

Ab wheel ss horizontal calf machine:
4 rounds of...
15 ss 130 x 12

Seated leg curl ss leg extension:
30 x 12 ss 30 x 12
50 x 12 ss 50 x 12
4 rounds, 70 x 12 ss 70 x 12

Squats:
bar x 5
95 x 5
115 x 5
135 x 3 - felt ok
145 x 1 yuk, had planned triples
135 x 1 blah, left hip kept rolling forward and couldn't keep my balance well
opted for some heavy standups with long holds
3 x 155 x 30 sec holds - this was fun, and at least it didn't upset the hip

with the unstable pelvis/hip, I didn't want to take a chance with sumo deads so...

Rack pulls (lowest rack setting, plates 6" from floor, bar just below knee):
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
3 x 235 x 1 wtih 60 sec betwen pulls, just 3 pounds shy of my lifetime PR from the floor
So I decided to have some fun
1 x 235 x 1 standing on 1" pad, so plates 5" from floor
2 x 235 x 1 standing on 2" pad, plates 4" from floor, still just 1 min between pulls
^^ all these came up REALLY fast with easy lockouts and zero grip issues (held each for 3 sec at the top btw)! A friend in the squat rack beside me told me I should've gone up and go for a rack pull PR (I answered not yet LOL)

I'm just pleased as punch that I could pull my near my lifetime PR multiple times a few inches off the floor with short rest periods and not die or even grind

Left hip is still unstable though. No pain, but my limp is back when I walk. Sitting sets it off and I've been sitting/driving more than usual the last few days. So my plan is to lie down rather than sit, or better yet just keep moving around for the rest of the weekend. I see the chiro on Monday and he'll reset everything back to baseline as he always does.

[Sunnyday]

IMG_2785.jpg

Single ingredient "ice cream" aka whipped frozen bananas mixed with raw unsweetened cacao nibs and a scoop of vanilla whey. I guess that makes it 3-ingredient ice cream Either way it hits the spot sitting poolside on a warm Maryland day after 3 hours of gardening.

[Sunnyday]

IMG_2785.jpg

Single ingredient "ice cream" aka whipped frozen bananas mixed with raw unsweetened cacao nibs and a scoop of vanilla whey. I guess that makes it 3-ingredient ice cream Either way it hits the spot sitting poolside on a warm Maryland day after 3 hours of gardening.

So I'm scrolling down this page to enter today's training and it hits me:
Why oh why am I eating this killer concoction in a cup?
If you can make a paleo (grain free) pancake then why not a paleo waffle cone out of almond flour and coconut flour?!!
And why the eff didn't I think of it sooner?!!
-Sunny puts on thinking cap. Stay tuned, people. I'll figure out a way to do this.

[Sunnyday]

I LIKE ur outlook, on the job hunt

Thanks. Well, it's like this: I want a job, I am horrifically bored being a stay at home mom and with the intel I've learned in just the last month it's got me so upset that I want to be a part of the change. I can only offer myself 9:30-3 at any job and I have yet to find someone who will hire me during those hours IN THE FIELD WHERE I COULD BE A PART OF THE CHANGE. Frustrating, but eventually I'll find somebody who gets it who needs help.

keep up the great work young lady

Thanks for the encouragement.

[Sunnyday]

Monday 5/1 upper body training

dynamic warmup

Bench press:
bar x 5
65 x 5
85 x 5
105 x 2 rolled the shoulder, didn't let that stop me. put on my slingshot and kept going
4 x 105 x 4 with slingshot and full 2-sec pause at bottom, take that shoulder LOL

Wide grip pullups
3 x BW+15 x 5 - up 2.5 lbs from last week, determined to get to BW+45 for sets of 5

Incline DB press:
15s x 12
20s x 12
4 x 25s x 12

Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)

Leaning DB lateral raise:
4 x 25 x 12/side

Six ways:
2 x 3s x 12
2 x 4s x 12

[Sunnyday]

keep u the great workout young lady

Thanks, COG.

[Sunnyday]

Tuesday 5/2 lower body training

Got to the gym very late. But my kitchen floor is sparkling clean.

dynamic warmup

squat racks all occupied so I opted for some pre-exhaust work

DB lying leg curl:
2 x 30 x 12
4 x 40 x 12 - could very well be a volume PR

Squats:
bar x 5
95 x 5
115 x 5
3 x 135 x 4 - solid but took a lot out of me

Sumo deads: - been nearly a month since I did deads off the floor so yay!
135 x 1
155 x 1
5 x 175 x 1 with 45 sec rests
3 x 185 x 1 with 45 sec rests

RDLs:
3 x 135 x 6

Walking lunges:
3 x BW x 12/leg

[David4ts]

I am going to vent a little about the gym Sunny and I go to. I will say up front that it is not a gym it is a "health club". The owner doses not want a reputation as a power gym. That is fine by me, it is his business. They do tolerate powerlifters like Sunny and me but we are constantly being nagged about noise.


So, here is the problem. There are two racks and one power stand for the general membership. These stands are being used almost constantly and during the summer all local sports teams only add to the problem. Now here is the rub, they built a brand new facility with five power racks next door. So today, I really wanted to get some deadlifts in but as usual all the racks were be used and would be for awhile, I ask if I could use the racks in the new facility. Well you would think I asked to have sex with his teenage daughter! Us powerlifters are not going to contaminate his new equipment (my words not his). I will try again tomorrow.


Before you say go to another gym. Sunny and I live in the middle of nowhere and the next gym that we could deadlift is 45 minutes away.


We are stuck having to work with limited equipment and a staff that is less than enthusiastic about us being there.


Thanks Sunny for the safe space to rant. See you tomorrow.

[stanlystud]

IMG_2785.jpg

Single ingredient "ice cream" aka whipped frozen bananas mixed with raw unsweetened cacao nibs and a scoop of vanilla whey. I guess that makes it 3-ingredient ice cream Either way it hits the spot sitting poolside on a warm Maryland day after 3 hours of gardening.

[Sunnyday]

I am going to vent a little about the gym Sunny and I go to. I will say up front that it is not a gym it is a "health club". The owner doses not want a reputation as a power gym. That is fine by me, it is his business. They do tolerate powerlifters like Sunny and me but we are constantly being nagged about noise.


So, here is the problem. There are two racks and one power stand for the general membership. These stands are being used almost constantly and during the summer all local sports teams only add to the problem. Now here is the rub, they built a brand new facility with five power racks next door. So today, I really wanted to get some deadlifts in but as usual all the racks were be used and would be for awhile, I ask if I could use the racks in the new facility. Well you would think I asked to have sex with his teenage daughter! Us powerlifters are not going to contaminate his new equipment (my words not his). I will try again tomorrow.


Before you say go to another gym. Sunny and I live in the middle of nowhere and the next gym that we could deadlift is 45 minutes away.


We are stuck having to work with limited equipment and a staff that is less than enthusiastic about us being there.


Thanks Sunny for the safe space to rant. See you tomorrow.

So I get to the gym today and I'm wondering where David is because it's his deadlift day, but maybe it's because I got there late and he was in early.

I read the above^^^ and I'm like oh, that explains it!

Sorry to have missed you, David. It got super quiet after you left and then all the cool kids took over the "library"! It was awesome but you were sorely missed. More to follow below.

[Sunnyday]

Wednesday 5/3 upper body training

Got to the gym super late, missed David4ts ... but my pool is sparkling clean. LOL.

So I'm warming up on the mat and a friend comes over to show me the vid of his PR - a 505 deadlift double easy peasy and I told him he should've gone for the triple or even 5 it was so so smoking fast it looked a warmup weight! Here's the more ridiculous thing about it, the guy weighs just 170! (David - this is the "gravity check" guy BTW) So I tell the guy no fair, I didn't hear the THUD hit the floor so you need to go back and do it again LOL, well he tells me no way, the fun police are circling and he doesn't want to get thrown out and sure enough, I see the fun police walking around and wondering which of us they could scold.

Next: I'm benching and there are two savages in the racks, beasting up ridiculous weights!
First one was deadlifting and goes for a PR for a triple, he smokes it and goes for 5. Honestly, the guy had 8 in him if he'd put his mind to it. The bar NEVER slowed down!

Same guy moves on to squats doing 315 for 5x10 DEEEP reps right after that. Freaky beast!

Then I'm moving on to arms and there's another savage squatting his arse off. Nails a lifetime PR of 525 like it's a warmup weight!

Crazy awesome atmosphere! David's deadlifting would've fit right in aaaannnnd we prolly all would've got thrown out.

[Sunnyday]

5/3 training continued...

Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
2 x 110 x 5 - was running short on time so I stopped there

Chins:
3 x BW+15 x 5

Rope hammer curl:
4 x 50 x 12

Rope pressdown:
4 x 50 x 12

Standing bb curl:
4 x 35 x 10

Dips:
3 x BW x 12

Time was up. Had to go run my errands before the kids got home.

[jennykorpes]

Nice workout.. I wish in your age be like that Congratulations!

[Sunnyday]

Nice workout.. I wish in your age be like that Congratulations!

Thanks for the kind words.