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  1. #7231
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome job young lady
    Thanks, COG
    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

  2. #7232
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/24 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/leg

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    2 x 95 x 5
    2 x 116 x 5
    2 x 138 x 5
    1 x 149 x 5

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 193 x 1 - with about 20-30 sec rest then start next setup, so about 30-40 sec between pulls. Dropped 2 singles from last week to get ready to add weight on Saturday

    Nothing new or noteworthy so no new IG vids today

    Pistol squats (assisted):
    3 x 5/leg

    Reverse crunch ss traditional floor crunch:
    15 ss 15 (3 rounds)

    Unilateral standing calves:
    3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

    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

    20 min walk at home
    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

  3. #7233
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/25 upper body training

    Dynamic warmup

    Face pulls: -even reps paused
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    149 x 3
    151.5 x 3 - PR!! moved really well so I decided to go up
    154 x 3 - PR!!
    151.5 x 3 - cuz I didn’t pause the last rep at 154
    3 x 168 x 3 - with SlingShot, PR but moved like arse

    **Vid of the 154 PR on my IG

    Neutral grip pullups:
    4 x BW+40 x 5 - added an extra set from last week

    And that was all I had time for cuz the kids got out early today

    20 min walk at home
    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

  4. #7234
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    man, ur workouts are tough, go girly
    Thanks, COG. Bench is my favorite lift so even when it is tough it is fun for me. Squats with a bad hip, not so much. :-(

    BTW, that 154 is the current IPF masters (50-59) world record, and yeah I smoked it for a triple.

    Buuut...154 won’t be the world record for long. On June 2, Sioux-z Hartwig-Gary will go to worlds in Calgary and she’ll probably put up 171. So my goal is to smoke 176 Means I have to be able to hit 160 for a triple any day of the week and twice on Sundays.
    Last edited by Sunnyday; 05-26-2018 at 03:13 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

  5. #7235
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/26 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - this sucked on soooo many levels but got er done

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    221 x 1
    6 x 226 x 1 - with 60-90 sec between pulls. The first 3 were cake. The last 3 I started getting tired so they felt hard.

    Deadlift vid posted on my IG page if anyone cares to see.

    RDLs cuz my sacrum needed these:
    3 x 135 x 8 - sacrum thanked me

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

    20 min walk at home plus a few sets of BW walking lunges for good measure
    Last edited by Sunnyday; 05-26-2018 at 05:07 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

  6. #7236
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Squats with a bad hip, not so much. :-(
    Just a thought, been meaning ask this,
    but have you considered doing
    landmine squats as a part of your leg w/o?
    Last edited by AlexG; 05-27-2018 at 12:12 PM.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  7. #7237
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    Just a thought, been meaning ask this,
    but have you considered doing
    landmine squats as a part of your leg w/o?
    I have considered them. If I was just going for leg development then they’d be great. However, they don’t give me the practice of walking out the loaded bar, which I desperately need as a powerlifter.
    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

  8. #7238

  9. #7239
    OLYMPIAN Sunnyday's Avatar
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    ^^^Yepper!
    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

  10. #7240
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice, yet by me read this post, u will always be a world record holder in that no matter who come to break it. it's just me, Mrs. Sunny
    Thanks for the kind words, COG
    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

  11. #7241
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/28 upper body training

    Gym was packed but I still got it done

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 4
    138 x 4 - went up nice...so I knew it was gonna be a good training day!
    4 x 143 x 4 - moved soooo well! I’m confident this is about my 6RM on any day and that makes me happy

    Floor press:
    3 x 50s x 6 - getting better at these but still not ready to go up

    Wide grip pullups:
    3 x BW+30 x 5 - PR! And it felt easier than 27.5 the week before!

    seated Y press:
    3 x 30s x 6

    Incline DB press:
    3 x 40s x 8

    reverse DB fly:
    3 x 20s x 12

    Leaning DB lateral raise:
    3 x 20s x 12/side

    Six ways:
    3 x 5s x 8 plus added 30 partials at the end of set 3 and left the gym with a cartoon character shoulder pump!

    Blew off cardio cuz I wanted family time
    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

  12. #7242
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    Sunny, is cardio as important in powerlifting as it is in bodybuilding?

  13. #7243
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, is cardio as important in powerlifting as it is in bodybuilding?
    Not sure what the gurus would say but I feel it is. I’ve noticed it definitely facilitates my recovery from intense training (much as I wish it didn’t so I could justify skipping it LOL). I find 30 minutes post-training at a moderate pace is the perfect amount for 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

  14. #7244
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    Mrs. Sunny, u totally rock!

    Awww! Thanks, COG!
    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

  15. #7245
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Vanesse View Post
    then, how much time, it is necessary to allocate for cardio loads
    Not sure I understand your question. Cardio loads? Do you mean cardio sessions?

    If you mean how much time is necessary for a cardio session, it would obviously depend on goals. In my case I am using it ONLY for recovery from strength training and not for fat loss.
    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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