Sunnyday's Training Journal

[Sunnyday]

Thursday 4/27 lower body training

Dynamic warmup

Bulgarians:
3 x BW x 10

Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
3 x 95 x 5 - thought I was gonna be stuck here all day blah!
116 x 5
138 x 5 - where my 5s have been stuck for a while but today this felt great!
5 x 143 x 5 - these moved soooo nice! Really pleased I stuck with it and didn’t stop at 95 lbs!

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 187 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls

Pistol squats (assisted):
3 x 5/leg

Walking lunges:
3 x 15s x 8/leg - keeping these in even if it kills me lol

Reverse crunch ss traditionoal 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

[Sunnyday]

Friday 4/27 upper body training

This morning my HRV app (measures recovery) read 7.3, meaning limit intensity. Meanwhile I had planned to go full throttle. I almost always listen to the advice it gives me and it’s usually right, but today I told it to take that reading and shove it where the sun don’t shine LOL.

Dynamic warmup

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
121 x 3
132 x 3
3 x 143 x 3 - up 5# from the last few weeks woo hoo!
2 x 160 x 3 - with SlingShot
1 x 160 x 5 - with SlingShot for a rep PR!

^vids of raw and Slingshot work posted on my IG page. Funny captions for anyone who cares to see.

Neutral grip pullups:
5 x BW+35 x 5 - same as last week cuz I was pretty gassed after benching haha

Planning to add weight to pullups next week

[Sunnyday]

Saturday 4/28 lower body training

Another day of my HRV app telling me I’m not fully recovered so take it easy. Annnnd another day of me telling it to shut up. LOL.

Dynamic warmup

Bulgarians:
3 x BW x 10

Squats:
bar x 5
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
160 x 3
2 x 165 x 3 - moved nice! Took vid that I’ll post on my IG page.

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 215 x 1 - these felt awesome! Vid going on my IG page soon

RDLs:
135 x 8
135 x 10
135 x 12

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

Gorgeous day here. Hubby and I are opening the pool. Woot!

[Sunnyday]

nice job young lady

Thanks, COG. Remember I am not young, I am old...and quite proud of it.

[Curt James]

Thanks, COG. Remember I am not young, I am old...and quite proud of it.

Younger than some! ;-)

[Sunnyday]

Younger than some! ;-)

Haha, yes, that is also true.

[Sunnyday]

The feels when Stefi Cohen likes your squat vid.




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People, I legit almost peed myself.

[Sunnyday]

Monday 4/30 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
75 x 5
100 x 5
121 x 4
4 x 132 x 4

Floor press:
30s x 8
35s x 8
40s x 8
40s x 8
45s x 8

Wide grip pullups:
3 x BW+27.5 x 5 - up 2.5 lbs from the last few weeks, restarting the chase to BW+45

seated Y press:
3 x 25s x 6

Incline DB press:
3 x 40s x 8

Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)

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

Six ways:
3 x 10s x 8

20 min walk at home

[Sunnyday]

Tuesday 5/1 lower body training

Dynamic warmup

Bulgarians:
3 x BW x 10

Front squats:
bar x 10
2 x 65 x 5
2 x 85 x 5
2 x 95 x 5 - couldn’t get in the groove to save my life. Ugh.
2 x 105 x 4
2 x 116 x 4
1 x 121 x 4 - PR! My heaviest front squat EVERRRRR!!

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 204 x 1 - with about 45 sec rests

^vids posted on my IG page

RDLs:
3 x 135 x 8

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

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

[Sunnyday]

Wednesday 5/2 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 10
75 x 5
100 x 5
116 x 5
127 x 5 - Flew like a bird! Decided to go up
3 x 132 x 5 - up 5# from last week and OHHHHH did it moooooove!! Honestly I could have done paused 5s of this all day! But I stopped there to keep from messing up my plan for 149x3 on Friday.

Bench vid on my IG page if you wanna see.

Floor press:
30s x 8
40s x 8
50s x 8
55s x 6 - matched my all-time best! Woot!

Meadows rows:
3 x +40 x 8/side - up another 2.5-5 from last week yay me!

Inverted rows:
3 x BW x 12

Decline DB pullovers:
3 x 55 x 8

20 min walk at home on this gorgeous 80 degree day

[Sunnyday]

You know it’s going to be a good squats n deads training day when you walk in the gym and IT IS EMPTY!!!!

[cook]

You know it’s going to be a good squats n deads training day when you walk in the gym and IT IS EMPTY!!!!

Bill Starr worked at several different colleges and he told me Friday afternoon was always his favorite time to train at the school gym because everyone was always gone to happy hour.

[Sunnyday]

Thursday 5/3 lower body training

Dynamic warmup

Bulgarians:
3 x BW x 10

Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
138 x 5 - FLEW!! Yay!!
5 x 149 x 5 - these moved super smooth! And up 6# fromlast week!

Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 193 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls. And up 7 lbs from last week!

Squat n dead vids posted on my IG page

Pistol squats (assisted):
3 x 5/leg

Walking lunges:
3 x 15s x 8/leg - killing me to keep these in but I’m determined

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

[Sunnyday]

GREAT WORK young lady

Thanks, COG

Bill Starr worked at several different colleges and he told me Friday afternoon was always his favorite time to train at the school gym because everyone was always gone to happy hour.

EXACTLY!! My kinda guy!

[hifrommike65]

The squat lady!