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Week 9 out- PA Strongest Day 2 - Lower

Posted by Sunami, 25 May 2017 · 14 views

High Bar Squat

  • 45 Lb x 3 reps @ 4
  • 95 Lb x 2 reps @ 5
  • 135 Lb x 1 reps @ 6
  • 185 Lb x 1 reps @ 6
  • 210 Lb x 1 reps @ 8
  • 225 Lb x 1 reps @ 9
  • 255 Lb x 1 reps @ 9.5 + 10 Lb Rep PR
Notes:

Back Squat (same bar as two weeks ago)
Warm up with band around knees for empty bar and few warm up jumps
Work up in singles to 85%x1, 90%x1 and 95% x1
This last set when I have heavy weight on my really hurts my right shoulder....I think it is the stupid position and how much harder I grip the bar with the heavy weight....

 

Drop weight to 80% and hit one set for reps
And because I am often a dipshit and my brain is already on vacation ...... I forgot to do these.... SERIOUSLY....



Conventional Deadlift

  • 135 Lb x 2 reps @ 4
  • 185 Lb x 2 reps @ 5
  • 225 Lb x 2 reps @ 6
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 12 reps @ 10
Notes:

Speed deadlifts from contest height blocks (18” I think) Work up in doubles to 65% of max from that hit Then at 70-75% pull singles EMOM for 5 minutes Get full rest Then one set at same weights for reps in a minute



Bodyweight

239 Lb



Superset One Leg Glute bridge 3x10/ leg Walking Lunge (controlled, feel the butt!) 3x10/ leg

 

1 set of abs to failure
REVERSE CRUNCHES X30

 

.........AND I AM OUTTA HERE!!!




Week 9 out- PA Strongest Day 1 - Overhead

Posted by Sunami, 23 May 2017 · 13 views

Standing Overhead Press (OHP)

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 5
  • 85 Lb x 3 reps @ 6
  • 95 Lb x 3 reps @ 7
  • 105 Lb x 3 reps @ 8
  • 115 Lb x 2 reps @ 8 + 10 Lb Rep PR
  • 125 Lb x 2 reps @ 9 + 20 Lb Rep PR
  • 95 Lb x 5 reps @ 10
Notes:

Barbell Strict Press to Push Press
Work up in triples, first rep strict then next two reps push press
Work up in 10-15lb jumps until you cant hit the strict rep and continue with doubles of push press until that is tapped out

 

Hit one set for reps strict, 5-10 reps



Dumbbell Row (Single Arm)

  • 50 Lb x 8 reps @ 6
  • 55 Lb x 8 reps @ 7
  • 60 Lb x 8 reps @ 8
  • 65 Lb x 8 reps @ 9
  • 50 Lb x 15 reps @ 9 + 5 Lb Rep PR

Dumbbell Bench Press

  • 20 Lb x 10 reps @ 6
  • 25 Lb x 10 reps @ 7
  • 30 Lb x 10 reps @ 8
  • 35 Lb x 10 reps @ 9
Notes:

DB Bench Press Work up in 4 sets to top set of 10
Need to notch it up for top set to be 5-10# heavier at least!



Bodyweight

239 Lb



Superset Doorway Chest stretch 30-45 seconds
Band Face Pulls 4 x10 (Controlled!, slow eccentric, hold at top) Orange Band




Week 10 out- PA Strongest Day 3 - Events

Posted by Sunami, 23 May 2017 · 10 views

Warm up:
dynamic Calf raises
Monster walks
Heel walks
High knees/butt kicks

 

Yoke Walk
Warm up in 30ft runs Yoke(100#)/150#/190#
Then take moderate for 100ft ​240#
Moderate-heavy for 50ft ​280#
Heavy for 50ft - ​330# - It was ugly but no drops....I also did not have it sitting quite right and the paving where I train is like crazy unlevel....so not too bad....
Notice no percentages.
I would say the speed weight you did or slightly heavier is good for moderate. Then the heavy is the best you can do with no drops and solid feet. The moderate heavy is just half way between that. The leg will be tired from cleans and 100ft run for the 50ft runs. This is to condition you to the contest. ***To add on note from last week, since you pulled this week you might have to hold back some but either way work speed in early sets then as it gets heavier consistent food work

 

Warm up to: Heaviest keg carry for comp for comp distance, one minute rest between sets for 5 sets
135# @ 20' runs

 

One SMOOTH set of keg load over bar for 5-8 reps (use keg that allows smooth, consistent set)
135# x 5- smooth-ish - last one was a bit of a grinder...




Week 11 out- PA Strongest Day 2 - Lower

Posted by Sunami, 18 May 2017 · 17 views

Front Squat (No Belt)

  • 45 Lb x 2 reps @ 5
  • 45 Lb x 2 reps @ 5
  • 95 Lb x 2 reps @ 6
  • 115 Lb x 2 reps @ 7
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
  • 130 Lb x 2 reps @ 8 + 15 Lb Rep PR
Notes:

Speed Front Squats to box (pause for 2 count on box, light/mini bands if you want)
Warm up with bands around knees Work up in doubles to 65% of max
Then 6x2 EMOM



Deadlift @ 16"

  • 135 Lb x 1 reps @ 4
  • 185 Lb x 1 reps @ 5
  • 225 Lb x 1 reps @ 6
  • 245 Lb x 1 reps @ 6
  • 265 Lb x 1 reps @ 7
  • 285 Lb x 1 reps @ 7
  • 305 Lb x 1 reps @ 8
  • 325 Lb x 1 reps @ 9
  • 345 Lb x 1 reps @ 10
Notes:

Deadlift from 16” Straps Warm up with just singles in 20lb jumps after you get to 225 (so 135, 185, 225, 245, 265, etc) This is getting you ready to take a ton of reps in comp. Work to max pull for the day

 

I thought oh crap I am struggling this morning and then I remembered at 325# that maybe I should actually put my belt on! Duh!



Scapular Push Ups

  • 0 Lb x 10 reps @ 6
  • 0 Lb x 10 reps @ 6
  • 0 Lb x 10 reps @ 6
  • 0 Lb x 10 reps @ 7
Notes:

Scap Push ups to push ups 3 sets of 10 scap push ups then 10 push ups (can be incline bench, floor, wall or whatever) - last set from knees.



Bodyweight

239 Lb



Recovery Walk/Jog/Spin Just give me 15 minutes of something to shake out the legs.




Week 10 out- PA Strongest Day 1 - Press

Posted by Sunami, 16 May 2017 · 19 views

Standing Overhead Press (OHP)

  • 45 Lb x 2 reps @ 5
  • 65 Lb x 2 reps @ 5
  • 75 Lb x 2 reps @ 6
  • 85 Lb x 2 reps @ 7
  • 95 Lb x 1 reps @ 7
  • 115 Lb x 1 reps @ 8
  • 125 Lb x 1 reps @ 9
  • 135 Lb x 1 reps @ 9.5
  • 105 Lb x 2 reps @ 8
  • 105 Lb x 2 reps @ 8
  • 105 Lb x 2 reps @ 8
  • 105 Lb x 2 reps @ 8
Notes:

Work up in doubles to 65%
Pause first in dip, second is regular and powerful (keep reaching to ceiling)
After 65% work up in singles to 90-95% single.
This is not a max but a weight that feels smooth, powerful and strong
The 135 felt good and strong!

 

Drop weight to 80% of max and a double EMOM for 4 minutes (speed!)



Pendlay Row

  • 95 Lb x 5 reps @ 6
  • 115 Lb x 5 reps @ 7
  • 145 Lb x 5 reps @ 9 + 20 Lb Rep PR
  • 155 Lb x 5 reps @ 10 + 30 Lb Rep PR
  • 155 Lb x 5 reps @ 10 + 30 Lb Rep PR
Notes:

Pendlay Rows Work up in 5 sets to two top sets of 5 (TOUGH), one wide and one narrow grip with straps
The past several weeks I used a trap bar. This time I used a straight BB.
The last 2 sets I went too heavy as I really struggled to keep my body language on these.



Plate Press

  • 45 Lb x 3 reps @ 7
  • 80 Lb x 3 reps @ 9
  • 80 Lb x 3 reps @ 9
Notes:

WOW, this is going to take some work, not sure how to (a) get the plates off the floor easily - especially since the press is also off the floor and (b) how to clean the plate in preparation for the press.



Pull-Up

  • 80 Lb x 6 reps @ 8
  • 80 Lb x 6 reps @ 8
  • 80 Lb x 6 reps @ 8
  • 80 Lb x 6 reps @ 8
  • 80 Lb x 6 reps @ 8
Notes:

Pull ups (band assistance) 30 total reps with sets of 6-10 reps
Used a gravitron set at 80#



Bodyweight

239 Lb



No additional notes




Week 11 out- PA Strongest Day 3 - Events

Posted by Sunami, 16 May 2017 · 16 views

Log Cleans (using to work hips for keg load)
Work up in triples to hard set of 3 cleans.
65/85/105/115
On last clean of top set hold for time in rack position squeezing every muscle you can not to shake
115 @ 34 seconds

 

Yoke Walk Warm up in 30ft runs
Then take moderate for 100ft Moderate-heavy for 50ft Heavy for 50ft -
Notice no percentages. I would say the speed weight you did or slightly heavier is good for moderate. Then the heavy is the best you can do with no drops and solid feet.
The moderate heavy is just half way between that.
The leg will be tired from cleans and 100ft run for the 50ft runs.
This is to condition you to the contest.
IT was pouring rain all day and the gym was too packed to run the yoke inside without taking someone out like a mac truck. Guess I know what I will be doing THIS Friday!!

 

Sandbag row 2 sets of 5
No idea - I am guessing about 90-95# sandbag

 

Sandbag (or object carry) 1 set for max distance
No idea - I am guessing about 90-95# sandbag for 180'




Week 11 out- PA Strongest Day 2 - Squats

Posted by Sunami, 11 May 2017 · 24 views

High Bar Squat

  • 45 Lb x 3 reps @ 5
  • 95 Lb x 3 reps @ 6
  • 135 Lb x 3 reps @ 6
  • 185 Lb x 3 reps @ 7 + 30 Lb Rep PR
  • 205 Lb x 3 reps @ 8 + 50 Lb Rep PR
  • 185 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 7
Notes:

Back Squat (same bar as two weeks ago)
Warm up with band around knees for empty bar and few warm up jumps
Take triples up to tough three (not max)

 

Drop weight 10% and do a single EMOM for 5 minutes (should be powerful) ...

 

WAIT FOR IT.....



Conventional Deadlift

  • 135 Lb x 2 reps @ 4
  • 195 Lb x 2 reps @ 5
  • 245 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 7
Notes:

Speed deadlifts from floor Work up in doubles to 55% of max
Then at 70% pull singles EMOM for 6 minutes Superset ...

 

NOPE NOT YET....



One Leg Deadlift

  • 65 Lb x 10 reps @ 8 + 25 Lb Rep PR
  • 75 Lb x 10 reps @ 9 + 35 Lb Rep PR
  • 75 Lb x 10 reps @ 9 + 35 Lb Rep PR
Notes:

SUPERSET
One Legged Deadlifts 3 sets of 10 per leg (add weight each set so last is toughest) <----what a hot damn mess!!
Plank 3 x 30 seconds

 

AHHHHH THERE IT IS.... :banghead:



Bodyweight

239 Lb



AKA - WHY DOESN'T MY COACH LIKE ME....

 

Med ball toss for height (called a scoop throw sometimes) 8-10 total throws
.... wait for it...

 

Bike 20 minutes (3-5x 30 seconds sprints in first 5-10 minutes)




Week 11 out- PA Strongest Day 1 - Presses

Posted by Sunami, 09 May 2017 · 22 views

Standing Overhead Press (OHP)

  • 45 Lb x 3 reps @ 5
  • 65 Lb x 3 reps @ 6
  • 85 Lb x 3 reps @ 7
  • 95 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 9 + 5 Lb Rep PR
  • 95 Lb x 3 reps @ 8
  • 95 Lb x 3 reps @ 8
  • 95 Lb x 3 reps @ 8
Notes:

Barbell Strict Press If shoulders are hurting try bring grip in some and using false grip, also lower slower through all sets so you keep upper back (glutes and abs) tight
Work up in triples to a solid triple. Does not need to be a max, just a solid set
Drop the weight 10-15% and do 3 more triples for a tad more speed In-between each of these do a set of band pullaparts to keep rear delts enagaged



Dumbbell Row (Single Arm)

  • 50 Lb x 8 reps @ 6
  • 55 Lb x 8 reps @ 7
  • 60 Lb x 8 reps @ 8
  • 65 Lb x 8 reps @ 9 + 5 Lb Rep PR
  • 65 Lb x 10 reps @ 9 + 5 Lb Rep PR

Scapular Push Ups

  • 0 Lb x 10 reps @ 7
  • 0 Lb x 10 reps @ 7
  • 0 Lb x 10 reps @ 7
Notes:

Superset
Scap Push Ups (as activation) might need to do on knees, no elbow movement is key 3x10
Did this from my toes, not knees.
Dumbbell DB with Neutral grip 3x10



Dumbbell Bench Press

  • 25 Lb x 10 reps @ 7
  • 30 Lb x 10 reps @ 8
  • 30 Lb x 10 reps @ 8
Notes:

Superset
Scap Push Ups (as activation) might need to do on knees, no elbow movement is key 3x10
Dumbbell DB with Neutral grip 3x10



Bodyweight

239 Lb



05/09/2017

 

Superset
Doorway Chest stretch 30-45 seconds
This strangely felt good - when I saw it I was like WTF? But I felt the pull across my back and it actually felt good - not sure if it is supposed to feel good, but there you have it!
Band Face Pulls 4 x10 (Controlled!, slow eccentric, hold at top)
Orange Band




Week 12 out- PA Strongest Day 3 - Events

Posted by Sunami, 09 May 2017 · 20 views

Farmer's Walk

  • 50 Lb x 1 reps @ 5
  • 100 Lb x 1 reps @ 6
  • 120 Lb x 1 reps @ 7
  • 140 Lb x 1 reps @ 8
  • 150 Lb x 1 reps @ 8
  • 160 Lb x 1 reps @ 9
  • 150 Lb x 1 reps @ 9
Notes:

Farmers Walk
Take 4-5 50ft runs to find a 90-100% run that you can complete 50ft but is tough
Drop weight and do one set of 20-40 second hold for time (find you happy place)



Bodyweight

239 Lb



Set up the keg medley of comp Run three times, each time going faster or using heavier kegs (example, first run 85% effort with light kegs, second 85% with comp weight, last run 95-100% effort with comp weight)
Only had a 90# and 135# Keg (competition is 100# @ 60'/125# @ 40'/140# @ 20') so I set up 90# at 60' and 135# at 40' and did three rounds of SUCK!

 

Keg Load to platform or over bar Two sets of 5-8 reps, first 85% second at 95%-100%
90# @ 8x
135# @ 5x




Week 12 out- PA Strongest Day 2 - Lower

Posted by Sunami, 04 May 2017 · 28 views

Front Squat

  • 45 Lb x 2 reps @ 5
  • 65 Lb x 2 reps @ 5
  • 95 Lb x 2 reps @ 6
  • 115 Lb x 2 reps @ 7
  • 125 Lb x 2 reps @ 8
  • 125 Lb x 2 reps @ 8
  • 125 Lb x 2 reps @ 8
  • 125 Lb x 2 reps @ 8
  • 125 Lb x 2 reps @ 8
  • 125 Lb x 2 reps @ 8
Notes:

Speed Front Squats to box (pause for 2 count on box, light/mini bands if you want)
Warm up with bands around knees
Work up in doubles to 60% of max
Then 6x2 EMOM
(I think you mentioned trying flat shoes here, play around but focus on being tight then jumping off box)

 

Again flat shoes - I am playing with using flat shoes on Front Squats specifically because I tend to tip forward in general and lifting shoes pitches me that much forward.



Deadlift @ 16"

  • 135 Lb x 3 reps @ 4
  • 185 Lb x 3 reps @ 5
  • 225 Lb x 3 reps @ 6
  • 275 Lb x 3 reps @ 7
  • 300 Lb x 3 reps @ 7
  • 315 Lb x 3 reps @ 8
  • 335 Lb x 3 reps @ 9
Notes:

Deadlift from 16”
straps
Work up in triples to 65% with slow eccentric Stopped here at 225# then take stop eccentrics and work to 3RM - the dude at the gym next to me keep looking over at me here - HAHAHAHA!



Close Grip Bench Press (Touch & Go)

  • 95 Lb x 8 reps @ 6
  • 105 Lb x 8 reps @ 7
  • 105 Lb x 8 reps @ 7
  • 115 Lb x 8 reps @ 8 + 10 Lb Rep PR
Notes:

Close Grip Bench Press
4 sets of 8-10 (not sure what you did last week weight wise but just show progress, more reps or more speed, etc.)
meh.....minimal progress.....



Bodyweight

239 Lb



Recovery Walk/Jog/Spin
Just give me 15 minutes of something to shake out the legs.
Did 15 minutes on the spin bike.








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