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Thread: Sunnyday's Training Journal
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05-24-2018, 11:59 AM #72312016 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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05-24-2018, 03:30 PM #7232
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 home2016 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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05-25-2018, 01:32 PM #7233
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 home2016 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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05-26-2018, 03:13 PM #7234
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
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05-26-2018, 03:18 PM #7235
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 measureLast 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
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05-27-2018, 12:12 PM #7236
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05-27-2018, 02:09 PM #72372016 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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05-27-2018, 07:59 PM #7238
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146987
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05-27-2018, 08:13 PM #7239
^^^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
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05-28-2018, 09:57 PM #72402016 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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05-28-2018, 10:04 PM #7241
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 time2016 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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05-29-2018, 12:48 AM #7242
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146987
Sunny, is cardio as important in powerlifting as it is in bodybuilding?
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05-29-2018, 07:19 AM #7243
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
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05-30-2018, 07:07 PM #72442016 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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05-30-2018, 07:11 PM #72452016 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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