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Week 2 out- PA Strongest Day 2 - Lower

Posted by Sunami, 19 July 2017 · 14 views

High Bar Squat

  • 45 Lb x 2 reps @ 4
  • 80 Lb x 2 reps @ 4
  • 120 Lb x 2 reps @ 4.5
  • 160 Lb x 2 reps @ 6
  • 185 Lb x 2 reps @ 7
  • 210 Lb x 2 reps @ 8
  • 235 Lb x 2 reps @ 9
  • 210 Lb x 4 reps @ 9
Notes:

Squat
Warm up:
Bar and roughly 30% (band around knees), 45% pause in hole on first rep, 60% perform all normal but glutes should be firing
Work up in sets of 2 at 70%, 80%, and 90% of 1RM roughly

 

Drop 10% and hit one set for max reps:

 

Continue to work off a 265# max



Conventional Deadlift

  • 135 Lb x 5 reps @ 4
  • 185 Lb x 5 reps @ 5
  • 245 Lb x 5 reps @ 7
  • 245 Lb x 5 reps @ 7
Notes:

Speed deadlift into touch and go RDL with eccentric
I know, sounds confusing. Just priming the body to pull fast for the contest. Pull the first rep from
floor like speed pull. At take a breath and lower slowly pushing butt back only like RDL. The second the bar touches the floor BAM! Fire the legs and glutes and hit one more rep. Do not bounce the weight off the floor

 

Work off of a 375# max.



Bodyweight

239 Lb



Banded Glute Hip Thrusts
1 warm up set of 10
One rest pause set of 30 ORANGE/GREEN/RED
(three bands x10
ORANGE/GREEN/RED, drop band, two bands x10ORANGE/GREEN, drop band, one band x10 ORANGE)
1 set of leg raises/knee raises to failure x25




Week 2 out- PA Strongest Day 2 - Lower

Posted by Sunami, 19 July 2017 · 12 views

High Bar Squat

  • 45 Lb x 2 reps @ 4
  • 80 Lb x 2 reps @ 4
  • 120 Lb x 2 reps @ 4.5
  • 160 Lb x 2 reps @ 6
  • 185 Lb x 2 reps @ 7
  • 210 Lb x 2 reps @ 8 + 10 Lb Rep PR
  • 235 Lb x 2 reps @ 9 + 35 Lb Rep PR
  • 210 Lb x 4 reps @ 9
Notes:

Squat
Warm up:
Bar and roughly 30% (band around knees), 45% pause in hole on first rep, 60% perform all normal but glutes should be firing
Work up in sets of 2 at 70%, 80%, and 90% of 1RM roughly

 

Drop 10% and hit one set for max reps:

 

Continue to work off a 265# max



Conventional Deadlift

  • 135 Lb x 5 reps @ 4
  • 185 Lb x 5 reps @ 5
  • 245 Lb x 5 reps @ 7
  • 245 Lb x 5 reps @ 7
Notes:

Speed deadlift into touch and go RDL with eccentric
I know, sounds confusing. Just priming the body to pull fast for the contest. Pull the first rep from
floor like speed pull. At take a breath and lower slowly pushing butt back only like RDL. The second the bar touches the floor BAM! Fire the legs and glutes and hit one more rep. Do not bounce the weight off the floor

 

Work off of a 375# max.



Bodyweight

239 Lb



Banded Glute Hip Thrusts
1 warm up set of 10
One rest pause set of 30 ORANGE/GREEN/RED
(three bands x10
ORANGE/GREEN/RED, drop band, two bands x10ORANGE/GREEN, drop band, one band x10 ORANGE)
1 set of leg raises/knee raises to failure x25




Week 2 out- PA Strongest Day 1 - Press

Posted by Sunami, 19 July 2017 · 15 views

Standing Overhead Press (OHP)

  • 45 Lb x 2 reps @ 7
  • 55 Lb x 2 reps @ 8
  • 85 Lb x 2 reps @ 6
  • 95 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 8
  • 115 Lb x 2 reps @ 9
  • 45 Lb x 2 reps @ 7
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
  • 65 Lb x 1 reps @ 8
Notes:

Start pressing against the smallest bands you have (maybe 20-30lbs at lockout at most) -
Red Bands dropped at 55# bar weight
Work up in doubles against bands until you reach a weight that is roughly 80% effort (RPE Posted Image
Drop the bands
Continue working up in singles to fast,
non-grinding max.

 

Press off pins, forehead height, against bands Red Bands
Pick the same height as you would do isometric holds at but this time the bar is on pins. Fire the triceps hard and fast and drive the bar to lockout
Work up in doubles to weight you think you can hit for 5-6 in one set but hit 1 rep EMOM for 10 minutes (goal here is fire the triceps hard and fast like you are throwing that damn keg through the ceiling come comp day, use the grip that closest mimics your keg pressing width grip)



Chest Supported Row

  • 85 Lb x 5 reps @ 6
  • 95 Lb x 5 reps @ 7
  • 115 Lb x 8 reps @ 8
  • 135 Lb x 6 reps @ 8 + 45 Lb Rep PR
  • 115 Lb x 10 reps @ 8 + 35 Lb Rep PR
Notes:

Chest supported rows
Use straps
2 warm up sets of 5
1 HARD set of 8 with good hard squeeze at top
1 HARD set of 6 into drop set of moderate 10 rep set



Rear Delt Fly

  • 12 Lb x 15 reps @ 9
  • 12 Lb x 15 reps @ 9
Notes:

DB Rear delt Flyes on incline bench
2x15



Bodyweight

239 Lb



No additional notes




Week 3 out- PA Strongest Day 2 - Lower

Posted by Sunami, 11 July 2017 · 24 views

High Bar Squat

  • 45 Lb x 3 reps @ 4
  • 95 Lb x 3 reps @ 5
  • 135 Lb x 3 reps @ 6
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
  • 175 Lb x 1 reps @ 7
Notes:


Speed BACK squats

Work up with band around knees up to 45-50% then drop for work sets 65% x8x1 EMOM



Deadlift @ 16"

  • 135 Lb x 3 reps @ 5
  • 175 Lb x 3 reps @ 6
  • 245 Lb x 3 reps @ 7
  • 290 Lb x 3 reps @ 8
  • 335 Lb x 3 reps @ 10
Notes:

Deadlift from contest height Work up in sets of 3 hit 3 sets, one set at 65%, 77.5%, and then an AMRAP at 90%. The goal being at least three but 4-6 would be AWESOME! Save your energy for that set!
Used a max of 375#

 

Practiced remembering how to use the WOW straps again...so apparently based on the last set, I'm OK but not awesome!



Reverse Band Deadlift

  • 225 Lb x 3 reps @ 5
  • 315 Lb x 3 reps @ 7
  • 335 Lb x 3 reps @ 9
Notes:

Reverse Band Touch and go deadlift from floor
Work up in 3 sets of 3 to a HARD 3 (1 in tank).

Each set you will control the eccentric, tap floor and explode up. This is to ingrain the groove but also to allow more weight at the top.

Do not pick a weight you will hitch. I want all reps to be having glutes do the work!!

Used orange band(ish).



Bodyweight

239 Lb




DOH power shrugs 2 easy warm up sets 5 pounds more than last time for max reps 10 pounds more than last time for one max effort hold

95# @ 10

115# @ 10

125# @ 15

150# @ 10




Week 3 out- PA Strongest Day 1 - Upper

Posted by Sunami, 10 July 2017 · 21 views

Standing Overhead Press (OHP)

  • 45 Lb x 2 reps @ 4
  • 65 Lb x 2 reps @ 5
  • 85 Lb x 2 reps @ 6
  • 95 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 8
  • 115 Lb x 2 reps @ 8.5
  • 125 Lb x 1 reps @ 9
  • 130 Lb x 3 reps @ 10 + 5 Lb Rep PR
  • 115 Lb x 5 reps @ 8
  • 115 Lb x 5 reps @ 8
Notes:

Push Press
Work up in doubles in warm up, pause the first rep
After 65% start hitting doubles up to 90-95% of what you can hit for a 1RM today,
hit 2-4 singles here as long as they stay fast!

 

Drop to 115 (5 pounds more than last time) and hit x2x5
WTH is this crossfit or something??? So many reps! :D



Bodyweight

239 Lb



Rack lockouts Work up in 3-4 triples to a tough 3 rep set.
On the top set hit the three reps then squat under and stand up and hold for 15 seconds
85#/95#/115# / 115#

 

Facepulls 3x15 (light band, maximum contraction)
Green Band




Week 4 out- PA Strongest Day 2 - Upper

Posted by Sunami, 06 July 2017 · 20 views

Standing Overhead Press (OHP)

  • 45 Lb x 2 reps @ 4
  • 65 Lb x 2 reps @ 5
  • 75 Lb x 2 reps @ 6
  • 85 Lb x 3 reps @ 7
  • 95 Lb x 3 reps @ 9
  • 100 Lb x 3 reps @ 9.5
  • 120 Lb x 2 reps @ 10
Notes:

Strict Press
Work up in doubles
In warm ups to 65% do slow eccentric coming down from each rep then explode up once touches chest
From 75% and up take 1-2 sets to find 3RM

 

Isometric hold at forehead height for 2 sets of 5-10 seconds contracting every muscle you can, you do not need to finish the press, just return to rack (squeeze the life out of the bar)
-Use 5 pounds more than last time and try to beat your times for both sets
Held for 10 seconds which means I should have gone heavier.



Chest Supported Row

  • 65 Lb x 5 reps @ 5
  • 115 Lb x 5 reps @ 7
  • 135 Lb x 8 reps @ 9 + 65 Lb Rep PR
  • 135 Lb x 8 reps @ 9 + 65 Lb Rep PR
Notes:

Use straps
2 warm up sets of 5
2 HARD sets of 8 with good hard squeeze at top



Rear Delt Fly

  • 10 Lb x 15 reps @ 9
  • 10 Lb x 15 reps @ 9
  • 10 Lb x 15 reps @ 9
Notes:

DB Rear delt Flyes on incline bench
3x15



Bodyweight

239 Lb



Spin bike
5 minute warm up
10 minutes (1 minute hard/1 minute easy x 5 rounds)
5 minute cooldown)

 

4 Miles on this...




Week 4 out- PA Strongest Day 1 - Lower

Posted by Sunami, 06 July 2017 · 23 views

High Bar Squat

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 4
  • 75 Lb x 3 reps @ 5
  • 95 Lb x 3 reps @ 5
  • 120 Lb x 3 reps @ 6
  • 145 Lb x 3 reps @ 7
  • 175 Lb x 3 reps @ 7
  • 200 Lb x 3 reps @ 8
  • 225 Lb x 3 reps @ 9 + 20 Lb Rep PR
  • 200 Lb x 2 reps @ 8 + 45 Lb Rep PR
  • 200 Lb x 2 reps @ 8 + 45 Lb Rep PR
Notes:

Squat (same type as two weeks ago)
Warm up:
Bar and roughly 35% (band around knees), 45% pause in hole on first rep, 55% perform all normal but glutes should be firing
Work up in sets of 3 at 65%, 75%, and 85% of 1RM roughly (last set should be about 90-95% of what you could hit for 3)

 

Drop 10% and hit 2x2 pause squats (5-6 count, 2-3 seconds if timed by someone)



Dimel Deadlift

  • 135 Lb x 5 reps @ 6
  • 225 Lb x 8 reps @ 8
  • 225 Lb x 8 reps @ 8
  • 225 Lb x 8 reps @ 8
Notes:

Speed RDL to below knee (also called Dimel Deadlift)
Using 60% of deadlift roughly do 3 sets of 8 going down to 1-2in below knee then exploding up to lockout aggressively with glutes through each time



Banded Glute Hip Thrusts

  • 0 Lb x 15 reps @ 8
  • 0 Lb x 15 reps @ 8
  • 0 Lb x 15 reps @ 8
Notes:

Banded Glute Hip Thrusts
3 sets of 15-20 but more resistance than last time
ORANGE BAND



Hanging Straight Leg Raise

  • 0 Lb x 21 reps @ 10
Notes:

1 set of leg raises to failure



Bodyweight

239 Lb






Week 5 out- PA Strongest Day 2 - Lower

Posted by Sunami, 28 June 2017 · 34 views

Front Squat (No Belt)

  • 45 Lb x 2 reps @ 4
  • 65 Lb x 2 reps @ 5
  • 85 Lb x 2 reps @ 6
  • 105 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 7
  • 105 Lb x 2 reps @ 7
Notes:

Speed BACK squats
Work up with band around knees for all sets
50-55% x5x2 EMOM
-ideally I wanted front squat but we feel back squat is better right? The point here is to use this as mobility, get glutes turned on and work speed!



Deadlift @ 16"

  • 135 Lb x 3 reps @ 5
  • 185 Lb x 3 reps @ 6
  • 225 Lb x 3 reps @ 7
  • 290 Lb x 3 reps @ 7.7
  • 310 Lb x 3 reps @ 8.2
  • 330 Lb x 3 reps @ 8.7
Notes:

Deadlift from contest height
Work up in sets of 3
Not sure your max so estimate best you can, hit 3 sets, Max I have pulled is 350 but that was a while ago so I have been using 375 as my max the past month.
one set at 77.5%,
82.5% and OK DUH - forgot to tighten my belt here.....no wonder it was so much a grinder.....
87.5% all for triples,

 

nice and fast on all (this should be about a 10 pound jump per set since last time



Conventional Deadlift

  • 245 Lb x 2 reps @ 6.5
  • 245 Lb x 2 reps @ 6.5
  • 245 Lb x 2 reps @ 6.5
Notes:

Deadlift from floor
Using ~65% hit a double EMOM for 6 minutes



Bodyweight

239 Lb



DOH power shrugs
Work up in 3 sets with 5 pounds more than last time on top set for max reps (other two for 10 reps), take 15 pounds more than last time on hold for time
100#/120#/140 @ 13 reps
150# for 40 second hold

 

50 total reverse crunches then..

 


Weighted planks for a total of 60 seconds with 25#

 

And I am off until next wednesday ....grrrrrr...this traveling thing is killing me....




Week 5 out- PA Strongest Day 1 - Upper

Posted by Sunami, 27 June 2017 · 32 views

Standing Overhead Press (OHP)

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

Work up in doubles in warm up, pause the first rep
After 65% stop pausing and do 1-3 reps until you find a 3RM or tough 3RM for day

 

Drop 10-15% and do a double rest pause set (rep the weight until grinder, rest 15-30 seconds, rep the weight until almost failure, rest 15-30 seconds, rep the weight to failure) goal here is most reps possible



Pull-Up

  • 80 Lb x 6 reps @ 9
  • 80 Lb x 6 reps @ 9
  • 80 Lb x 6 reps @ 9
  • 80 Lb x 6 reps @ 9
Notes:

4 sets of at reps you did last time (I think it was 4 or 6 with 80lbs assistance)



Bodyweight

239 Lb



Rack lockouts
Work up in 3-4 sets of 5 to a top set you can get a powerful 5, maybe 1 or 2 in tank but not much more
(bar just over forehead/head, should be overload or more than you can push press)
95/115/115

 

Facepulls

 


3x15 (light band, maximum contraction)
Green Band




Week 6 out- PA Strongest Day 3 - Events

Posted by Sunami, 26 June 2017 · 27 views

Warm up with dynamic effort movements and monster walks (get glutes and hips working)

 

Circus dumbbell
Warm up then 75-80% for a single per arm EMOM for 10 minutes (all about form and smooth)
WU: 25#/30#/45# --->MS = 50# per hand EMOM

 

Farmers walk Warm up with 40’ runs Then aim do comp weight (I assume its light) 160/hand for 40’ down, drop repick and 40’ back
WU: 100/130 ---> MS = 160#

 

Bump up weight 10% and do one farmers hold for time (goal is 30+ seconds)
WU: 175# at 15 seconds - booooooooooooo

 

Load (can be stone/keg/sandbag (order is preference))
Warm up with powerful singles 130# Stone

 

Then take a moderate weight for a single EMOM for 8 minutes (focus on full extension) Then rest completely and roll implement back 40-50ft. carry and load for one solid set of 5
90# Keg - too easy.....








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