Sunnyday's Training Journal

[Mac]

Heavy squats n deads on the training menu today. I’d appreciate any strong thoughts you peeps can send my way. I’m 4 weeks out today and I’m getting nervous.

There is no need to be nervous. You got this, so why worry?

Sending strong thoughts for you too.

[Sunnyday]

There is no need to be nervous. You got this, so why worry?

Sending strong thoughts for you too.

Well if the weight DOESN’T make me nervous then IMO it’s not heavy enough for a second/third attempt at a powerlifting meet.

Thanks for those strong thoughts!

[Sunnyday]

Saturday 2/24 lower body training

The bar moved VERY well today! Thanks for all the strong thoughts, my people!

Dynamic warmup

Then took over an HOUR to get a squat rack plus the gym’s only competition bar. Wow.

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

Squats: - did these as if at my meet to see how it would time and feel
bar x 5
95 x 5
116 x 5
138 x 5
149 x 3
160 x 1 - up to here in the warmup area at the meet
160 x 1 - opener, moved easy
171 x 1 - attempt #2, also moved very well
182 x 1 - attempt #3 - I know I have a TON more in me for squats but this is the most I plan to attempt at the meet...I’m goinig there on a mission to kill bench, period.
160 x 3
160 x 1
160 x 1 - all squats felt really good, considering the hip was acting up

Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
5 x 225 x 1 - with about 1.5-2 min between pulls. Up 10# from last week. Moved nice.
I’m hoping to open with 221, but I’m waiting to see what the next 3 weeks feel like

RDLs:
4 x 165 x 6

Skipped cardio cuz ran out of time. Planning to come back tomorrow to hit some light calisthenics plus the elliptical.

[Sunnyday]

Monday 2/26 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
100 x 5
105 x 5
121 x 4
4 x 132 x 4 - felt easy peasy

Wide grip pullups:
3 x BW+27.5 x 5

seated Y press:
4 x 25s x 8

Incline DB press ss DB row:
40s x 8 ss 40s x 8 (4 rounds)

Giant set:
Incline DB fly gs reverse DB fly gs DB lateral raise:
15s x 12 gs 15s x 12 gs 15s x 12 (4 rounds)

Finished with 20 minutes on the elliptical

[Sunnyday]

Tuesday 2/27 lower body training

Dynamic warmup

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

Squats:
bar x 5
95 x 5
116 x 5
138 x 5
4 x 149 x 4 - felt as solid as last week, in spite of the hip feeling off and unstable

Sumo deads: - with a new ramp-up scheme so I get used to the kilo jumps
138 x 1
160 x 1
182 x 1
5 x 204 x 1 - with 45 sec rest then set up next pull, so about 60 sec between pulls. This is circa 82.5% of my estimated 1RM. fingers crossed I’ve planned this right.

RDLs:
4 x 135 x 8

Trap bar farmers walks:
3 x 105 across the weight room, turn around, back to starting position
*this was really easy and I could have gone up to 115 like last week or even more, but I’m sticking to my plan and just keep in the accessories this week without trying to overdo it.

Finished with 20 min on the elliptical

[AlexG]

The bar moved VERY well today! Thanks for all the strong thoughts, my people!

By Castle Grayskull . . . Sunnyday has The POWER!

[Sunnyday]

By Castle Grayskull . . . Sunnyday has The POWER!

That I do!

[Sunnyday]

Wednesday 2/28 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
100 x 5
105 x 5
121 x 5
4 x 132 x 5 - got bored LOL and bumped up the weight for my last set
1 x 138 x 5 - went up reeeeeeaaaaal nice!

Floor press:
4 x 40s x 6- dropped the weight down some to put all the strength into da bench

Reverse grip bb row:
4 x 135 x 8

Incline DB fly ss reverse DB fly:
4 x 15s x 12

Decline DB row:
4 x 50 x 8/side

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

Finished with 20 minutes on the elliptical

[Sunnyday]

Thursday 3/1 lower body training

Dynamic warmup

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

Squats:
bar x 5
95 x 5
116 x 5
5 x 138 x 5 - all reps/sets felt solid, and no pain, win-win!

Sumo deads: - with new loading scheme
138 x 1
160 x 1
182x 1
8 x 194 x 1 - at about 45 sec intervals feeling like cake! Even though my chiro worked in with me which kinda threw me off, so for the last 4 sets I asked him to move over and let me get er done LOL

Giant set of legs n abs:
4 rounds of...
BW x 15 ab wheel
50 x 12 leg extension
35 x 12 DB lying leg curl
130 x 12 horizontal calf machine

Finished with 20 min on the elliptical

Planning some BW walking lunges at home but I might skip it LOL, not tired just don’t wanna push the hip too far before Saturday’s heavy work, and yes, walking lunges even BW on this unstable pelvis IS pushing my luck at times. :-/

[Sunnyday]

KEEP up the great work young lady

Thanks for the kind words, COG

[Sunnyday]

Friday 3/2 upper body training

Dynamic warmup — I had made a checklist so I could time my warmup and naturally this was the day that everyone decided to pester me. And yeah I mean PESTER. No matter how many times I tried to politely explain that I can’t be disturbed for this training session NOOOOOO BUT I MUST HAVE YOUR ATTENTION NOW!!! Grrrrrr.

3 weeks out...practicing my attempts with commands and timing rest periods. This didn’t go so well. Again, everyone decided now would be a nifty time to call Sunny to chit chat. Then school closed early due to the storm. AAAAAAAH!!!!! CAN ANYTHING ELSE GO WRONG WITH THIS TRAINING SESSION?!

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5 - cuz someone was talking to me and I misloaded the bar GRRR
121 x 5 - ok this was the weight I was supposed to hit on the last set
132 x 3
143 x 1 - tried to get someone reliable to bark commands at me and got an excuse WTF
143 x 1 - flew up, confident with this as my opener, but then spotter grabbed the bar before I could lock it out and wait for the other guy to give the “rack” command.
154 x 1 - sailed up nice, commands and all. I would’ve decked the spotter if he had touched the bar
here’s where things went REALLY wrong. Ugh.
160 x 0 - spotter pulled out my shoulders then I rolled my right shoulder coming out of the bottom, something I haven’t done in over a year
160 x 0 - just didn’t have it in me after losing confidence on the last one. Ugh. Didn’t dare try it and miss a third time
Put on a Slingshot...(usually gives me double the reps on a bad day)
160 x 2 - easy
160 x 2 - easy
160 x 3 - nice! I had 2 more reps in the tank
Hopefully next week goes better

And wouldn’t you know the minute I unload the last plate in walks a reliable spotter who knows how to bark bench commands! Ugh.

Close grip bench ss incline DB curl:
95 x 6 ss 15s x 12 (4 rounds)

Headed to do cardio annnd...power goes out at the gym and they sent everyone home. Mmmmk. So much for cardio. Now I’m biting my nails cuz weight went up and I’m at the top of the weight class. Thought I’ll just walk at home but noooooo there’s a major storm out there that is ripping the brand new siding off our house and no power at home (no heat). Good grief. I hope I can channel all this negative energy into squats and deadlifts tomorrow. And that the gym is even open tomorrow so I can train. Wow.

[Mac]

Wish the wind had ripped our old siding off but instead knocked down a tree.

Sending good thoughts your way tonight.

Stay warm.

[Sunnyday]

Wish the wind had ripped our old siding off but instead knocked down a tree.

Sending good thoughts your way tonight.

Stay warm.

Ouch! There are trees down everywhere here, many of them blocking main roads to make travel around here impossible. Stay safe, Mac.

[stanlystud]

Ouch! There are trees down everywhere here, many of them blocking main roads to make travel around here impossible. Stay safe, Mac.

you ok baby?

[Sunnyday]

you ok baby?

Hey stanly. I’m ok. We regained power early this morning. Our front porch looks pretty banged up from wind damage but thankful that’s the only damage we’ve experienced. Others around us weren’t as fortunate. Lotsa main roads in my area are still completely impassable.

Lotsa I just pulled up to the gym. Glad to see they regained power and are open today. Send me strong thoughts cuz it’s heavy squats n matching my lifetime deadlift PR today. Doing these in the singlet so I get a better feel for meet day feels. Deep breath.