Sunnyday's Training Journal

[Sunnyday]

Chillin' by da pool after leg day with the kids and the dog. A whopping 90 degrees and super sticky here. But the water is nice and cool and our deck is in the shade.

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[Sunnyday]

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[Sunnyday]

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[Sunnyday]

Saturday 5/28 upper body

First thing this am:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
30 supine foot rotation in each direction per foot
30 supine point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat with 30 sec hold at bottom

Warmup at gym:
10 frog stretches with a few reps internal rotation to each side
10 prying pushups
20 arm crossovers (10/side)
20 over & back banded stretch
20 band pull-aparts
20 kettlebell halos (10 each direction with 20#)

Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 5
105 x 3
120 x 3
5 x 130 x 3 - had a different spotter for each set which was not ideal. Not sure whether I will stay at this weight another week or go up. Depends on how the early part of next week goes

Neutral grip pullups:
5 x BW+20 x 5

Inverted rows:
3 x BW x 10

Reverse grip bent over bb rows:
3 x 95 x 10

Decline DB rows:
3 x 40 x 8/side

[Sunnyday]

[Sunnyday]

So I was surfing the web and decided to check the USAPL website just for giggles. Something on the calendar caught my eye. To my surprise there is a meet in Maryland just announced for August 20. Total shock for me because this is Maryland State Championships which I believe is usually held in Baltimore AND usually in November.
Bottom line: I'm upset about that announcement. REAL upset. But yeah, I get it, not like they needed to consult yours truly before they made plans, right?

IF I decided to do this meet I have just 10 weeks to prepare AND I have to prepare under a HUGE time crunch with the kids in child care over the summer ANNND I have to do this training just 4-5 days per week instead of my usual 6 days due to the kids' swim meet schedule (I lose 6 Saturdays). So basically I wouldn't be prepared as I would want.
Oh, there's more: the meet is a whopping 2 hours away. So IF I did this meet I'd have to get up at like 4 am, much like I did for the meet in March and my hip/back were so tight I could barely move when I got out of the car, let alone squat a max load.

But it's Maryland States. :-(

[Sunnyday]

Monday 5/30 lower body

Today's take home lesson: unleash the stress that life hands you on the weights.
Translation: I smoked and I do mean SMOKED every rep today. Left it all in the gym. All due to the fact that I am upset about the possibility that I won't be competing at Maryland States on August 20. Grrrrr.

I let out a growl before every set. Worked like a charm I must say.




At home first thing:
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
30 supine foot circles each direction per foot
30 supine foot point/flex per foot
20 cat-and-camels at fast pace
20 McKenzie press-ups at fast pace
full BW squat with 30 sec hold at bottom

At gym warmup:
10 frog stretches with a few reps internal rotation to each side
20 hip side-to-side (10/side)
20 reverse lunge to knee hug (10/side)
20 hip airplanes (10/side)
20 kettlebell halos (10 each direction with 20#)

Squats:
bar x 5
95 x 5
115 x 5
130 x 4
5 x 139 x 4 BOOM!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 199 x 1 - with about 60 sec between singles. Locking these out was almost a joke, they went up THAT easy!
Chalked up on the last 2 because it was so humid in the gym and my hands were getting sweaty enough the bar was slipping something fierce.

Nordics:
3 x BW x 10

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 unilateral calves:
5 x 5 with 5-sec hold at top of each rep

Rolling planks:
3 x 10 (5/side) with 10-sec hold each side

[Sunnyday]

A growl or a purr?

Oh trust me. It was a growl. Whole gym knew it.

[Mac]

Oh trust me. It was a growl. Whole gym knew it.

You need to record it for us.

[Sunnyday]

You need to record it for us.

David4ts has heard it. If I decide to jump into this meet then there will be plenty more where that came from. He'll pop in here and vouch for me.

[Mac]

David4ts has heard it. If I decide to jump into this meet then there will be plenty more where that came from. He'll pop in here and vouch for me.

He's a lucky guy too.

[Sunnyday]

I like your style

He's a lucky guy too.

Funny story. At my last gym I was asked to stop the pre-lift growl because I was scaring the other members.
I cancelled my membership a few days after that.

[Curt James]

^^^ #BEAST

I hope August works out for you!

[Sunnyday]

^^^ #BEAST

I hope August works out for you!

Thanks, Curt!

I hope it works out too. But sheesh I am cutting it close (for me).
Talked to the hubby he is cool with it. I realized my deload week would be back to school shopping week so shopping won't interfere with training!

[baby muscle]

Funny story. At my last gym I was asked to stop the pre-lift growl because I was scaring the other members.
I cancelled my membership a few days after that.

OMG, we left our last gym because of bullshit like this. I was told not to practice posing where people could see me….

Have you had a family meeting about how to make it all work? Maybe meditated on what you're going to do about the meet in August? It's enough time, in my opinion. Not optimal, but it's enough.

One thing we did here when I decided not to do a contest was we made a list of pros and cons on our kitchen whiteboard and pulled out receipts….cons was too long of a list and the "to do" list on whiteboard that is perpetual, was too long as well. Made sense!