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Thread: Sunnyday's Training Journal
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03-14-2018, 06:57 PM #7081
Wednesday 3/7 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
100 x 5
105 x 5
121 x 5
4 x 132 x 5 - All sets moved well. Almost too easy. No sense in pushing it on what’s supposed to be my last light day
Floor press:
3 x 40s x 10
Reverse grip bb row:
3 x 135 x 8
Decline DB pullover:
3 x 55 x 8
Face pulls ss stretch pushups:
50 x 12 ss 12 (3 rounds)
Finished with 40 minutes on the elliptical2016 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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03-15-2018, 08:40 PM #7082
Thursday 3/15 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side with no rest between sides/sets
Squats:
bar x 5
95 x 5
116 x 5
3 x 138 X 5 - had planned to go up in weight but the hip had other ideas. Oh well.
Sumo deads:
138 x 1
160 x 1
182 x 1
194 x 1
Finished with 40 min on the elliptical2016 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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03-16-2018, 06:42 AM #7083
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
Sunny, do you train 6 days a week normally?
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03-16-2018, 07:18 AM #70842016 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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03-16-2018, 01:12 PM #70852016 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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03-16-2018, 04:03 PM #7086
Friday 3/16 upper body training
Last heavy bench day before my meet!
Dynamic warmup — Dress rehearsal and FINALLY no interruptions! YESSS!
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
2 x 75 x 5
100 x 5
121 x 3
132 x 1
143 x 1 - Went up NICE AND SNAPPY!
3 x 154 x 1 - Went up like as the last set, just slower but locked out solid
Put on a slingshot
3 x 171 x 1 - annnnd bench work is essentially done!
Neutral grip pullups:
3 x BW+35 x 5
Close grip bench ss incline DB curl:
105 x 6 ss 20s x 8 (3 rounds)
Finished with 40 minutes on the elliptical.Last edited by Sunnyday; 03-16-2018 at 04:04 PM.
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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03-17-2018, 07:03 PM #7087
Saturday 3/17 squats n deads n cardio
Dynamic warmup - went smoothly, good timing WHEW!
Bulgarians:
3 x BW x 10/side - no rest between sides/sets
No goofheads distracting me from getting this work done!
Squats:
bar x 1, 10-second descent, reset at top, then 10 noemal reps
2 x 95 x 5
116 x 5
138 x 3
149 x 1 - last warmup before opener
160 x 1 - opener. Felt ok, a little slow. Repeated it cuz this is practice after all
160 x 1 - nailed it
3 x 171 x 1 - smoked all 3 of these singles like it was my job! Yeah!!
Sumo deads: with the new ramp-up, closest to the kg increments at the meet
138 x 1
160 x 1
182 x 1
204 x 1
221 x 1
232 x 1
3 x 238 x 1 with about 5 minutes between pulls, AND A PR!
Finished with 40 min on the elliptical
All heavy training is DONE!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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03-18-2018, 09:05 AM #7088
Nice job Sunny.I've seen this for years.Some can fight through all the distractions and some just quit and go home.
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03-18-2018, 11:36 AM #7089
Thanks for the encouragement, cook. I like to think I’m the type who perseveres.
At my first full powerlifting meet, I finished my third squat attempt and as I was stepping off the platform I heard a woman say, “I could never squat like that” (mind you, I went 3/3 on squats with all white lights). I thought to myself, well then it’s a good thing YOU weren’t handed this body because you couldn’t handle the daily pain and discomfort and you wouldn’t be squatting at all!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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03-19-2018, 09:33 AM #7090
I'm back looking at Sunn y's log thanks to COG haha. She is kinda disappointed about how the women have stopped getting their experiences posted. Hi Sunny
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03-19-2018, 10:26 AM #70912016 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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03-19-2018, 04:01 PM #7092
Sunnyday the Valkyrie, she inspires us all!
Marvel Valkyrie.jpgNow there's something you don't see everyday. ~ Deep Rising (1998)
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03-19-2018, 04:50 PM #7093
lol yeah that’s me
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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03-20-2018, 09:37 AM #7094
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03-21-2018, 02:13 PM #7095
Wish I had an answer. Or better yet, ideas to bring them back.
This used to be THE site to visit to find interviews and training vids from pros and the top competitors. It hasn’t helped the forums that contest coverage is minimal. I get why, just saying it hurt the forums.
There used to be several national level female competitors including some female pros who posted regularly here. These days it’s much more convenient to follow them on IG and Twitter.
Over the years I’ve gone out of my way to contact former members and ask them to come back. A few of them pop back in from time to time. But not daily like it used to be.
Sad. I miss them.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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