Sunnyday's Training Journal

[Sunnyday]

Good luck Sunny!

You're going to be the new record holder...

Thanks for the well wishes Mac!

You’re right that I’m a new record holder. But it’s only temporary and I’m good with that.


Results:

I lifted in the 52 kg class in both the open and Masters-2 (age 50-59) divisions.

I went 8/9: 3/3 squat, 2/3 bench, 3/3 deadlift

Squats 3/3:
72.5 kg (160 lb) - opened with my meet PR
77.5 kg (171 lb)
82.5 kg (182 lb) - a 22-lb meet PR, matched my gym PR, new M2 state squat record


Bench Press 2/3:

65.0 kg (143 lb) - opened with the current M2 American record, new M2 state record
67.5 kg (149 lb) - well my opener felt like ass so I went conservative. New M2 state record, matched the OPEN 52 kg state bench record, and it’s an unofficial M2 American record. Felt better than my opener but still heavier than this weight should for me. Went up the bare minimum increment.
70.0 kg (154 lb) - missed. I’ve never missed this weight in practice under commands but everything feels different at a meet so I’v Learned you worm with what you have on game day.


Deadlift 3/3:
100 kg (221 lb) - real glad I went conservative and didn’t open heavier. Felt like it should.
105 kg (232 lb) - went up nice and felt like it
107.5 kg (237 lb) - went up with more in the tank but my goal was a bigger total and not a deadlift PR. Still a 11 lb meet PR and a new M2 state record

Total: 258 kg - a 50-lb meet PR and a new M2 state record

**So yeah I did set records beyond my own PRs. They’ll hold until June when Sioux-Hartwig-Gary takes the platform at Worlds in Calgary and totally smokes them LOL.

[Sunnyday]

So in case you’re wondering how I stacked up with everyone else in the 52 kg class...

3rd place in the Open, among 12 or 13 lifters. Most of them were HALF my age! LOL!!

1st place in Masters-2 (age 50-59) but not sayin much cuz I was the only one lifter in that division

I had the pleasure of talking with former head national coach Matt Gary about competition goals. I’m hoping to do another local meet as soon as I can jump into one that doesn’t interfere with the family schedule. I’m hoping to have at least 3 more meets before my prep for Raw Nationals in Chicago in 2019 where I plan to compete in the M2 division.

[hifrommike65]

So in case you’re wondering how I stacked up with everyone else in the 52 kg class...

3rd place in the Open, among 12 or 13 lifters. Most of them were HALF my age! LOL!!

1st place in Masters-2 (age 50-59) but not sayin much cuz I was the only one lifter in that division

I had the pleasure of talking with former head national coach Matt Gary about competition goals. I’m hoping to do another local meet as soon as I can jump into one that doesn’t interfere with the family schedule. I’m hoping to have at least 3 more meets before my prep for Raw Nationals in Chicago in 2019 where I plan to compete in the M2 division.

Give yourself credit. You could have been in a class with four duffers. If you did well, you did well.

[Sunnyday]

Give yourself credit. You could have been in a class with four duffers. If you did well, you did well.

Thanks, Mike. It WAS a good meet for me.

[Mac]

Congratulations on the great performance!

[cook]

Great job Sunny! Proud to call you my friend.

[Sunnyday]

Congratulations on the great performance!

Great job Sunny! Proud to call you my friend.

Thanks so much, guys!

[AlexG]

Congrats!

The Mighty Sunnyday rules!

[Sunnyday]

Congrats!

The Mighty Sunnyday rules!

Thank you, Alex. Lots of hard work going into that meet and it went very well on game day

[Sunnyday]

nice job Mrs. Sunny, u work and trained hard for that. get it girland CONGRATS!!!

Thanks COG

[Sunnyday]

Monday 3/26 upper body training

A little offseason and hypertrophy before I start prepping for my next meet

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
4 x 121 x 4

Wide grip pullups:
3 x BW+25 x 5

seated Y press:
3 x 25s x 8

Incline DB press ss DB row:
40s x 8 ss 40s x 8 (3 rounds)

Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (3 rounds)

leaning DB lateral raise:
3 x 15s x 12/side without stopping between sides/sets

No cardio cuz I can lol

[Sunnyday]

Tuesday 3/27 lower body training

A little change up from my usual lower body stuff cuz it’s hypertrophy time

Dynamic warmup

Bulgarians:
3 x BW x 10/side without resting between sides/sets

Squats: - with a weirdo ramp up as I try out my new “BarCalc” app
bar x 1 10-sec descent followed by 10 normal pace reps
99 x 5
99 x 5
121 x 5 - surprised myself taking these jumps and felt ok. Huh.
3 x 138 x 4 - these reps MOOOOOOVED! Go figure.

Front squats:
bar x 6
65 x 6
3 x 85 x 6 - hoping to add more weight and volume to these over the next few weeks

Glute-ham raises:
3 x BW x 6 - our machine is a poor mans GHR and made for a football player not a cheerleader lol

Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)

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

Skipped cardio cuz I wanted to lol

[hifrommike65]

Excellent set, Sunny, & your descriptions are so easy to read & follow.

[Sunnyday]

Excellent set, Sunny, & your descriptions are so easy to read & follow.

Thanks, Mike. I guess it must be the chemistry background that makes it easy to follow. My lab notebooks had to be that way.

[Sunnyday]

Wednesday 3/28 upper body training

dynamic warmup

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 10
2 x 77 x 5
99 x 5
3 x 116 x 5 - moved very well

Floor press:
30s x 8
35s x 8
40s x 8

Reverse grip bb row:
3 x 135 x 8

Meadows rows:
3 x +30 x 8/side

Face pulls ss stretch pushups:
50 x 12 ss 12 (3 rounds)

No cardio