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PA Strongest 14 weeks out - Day 2

Posted by Sunami, 19 April 2017 · 18 views

Front Squat (No Belt)

  • 45 Lb x 2 reps @ 4
  • 65 Lb x 2 reps @ 5
  • 85 Lb x 2 reps @ 6
  • 115 Lb x 2 reps @ 7
  • 115 Lb x 2 reps @ 7
  • 115 Lb x 2 reps @ 7
  • 115 Lb x 2 reps @ 7
  • 115 Lb x 2 reps @ 7
  • 115 Lb x 2 reps @ 7
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 55% of max
Then 6x2 EMOM



Rack Pull Deadlift (Below Knees)

  • 135 Lb x 3 reps @ 5
  • 185 Lb x 3 reps @ 6
  • 225 Lb x 3 reps @ 7
  • 245 Lb x 3 reps @ 8
  • 275 Lb x 5 reps @ 9 + 50 Lb Rep PR
Notes:

Deadlift from 16”
Work up in triples to 70% or so then shoot for one tough set of 5 (could be new 5RM)
Goal here: Pause between each rep, not touch and go, breath into belt, load up and pull straight up. This is the same as the 14” but just higher. Let me know what height feels better or that you struggled on

 

I really used the Rack to get the elevation height. These felt great at this height.



Close Grip Bench Press (Touch & Go)

  • 45 Lb x 5 reps @ 4
  • 65 Lb x 8 reps @ 6
  • 75 Lb x 8 reps @ 7
  • 85 Lb x 8 reps @ 8
  • 85 Lb x 8 reps @ 8
Notes:

Close Grip Bench Press
4 sets of 8 (nothing crazy, just sneaking in tricep work)



Glute Bridge

  • 95 Lb x 15 reps @ 6
  • 115 Lb x 15 reps @ 7
  • 115 Lb x 15 reps @ 7
Notes:

Super set
Glute bridges with slow eccentric and pause at top
3x15
RKC Plank/Side Plank Left/Side Plank Right
3 x 30 seconds (if you cant get 30 seconds on side plank aim for solid 15 seconds)



Planks

  • 0 Lb x 0 reps
Notes:

Super set
Glute bridges with slow eccentric and pause at top
3x15
RKC Plank/Side Plank Left/Side Plank Right
3 x 30 seconds (if you cant get 30 seconds on side plank aim for solid 15 seconds)
OK - Did 15 seconds......



Bodyweight

239 Lb



Recovery Walk/Jog/Spin
Just give me 20 minutes of something to shake out the legs.




PA Strongest - 14 weeks Out

Posted by Sunami, 17 April 2017 · 23 views

Push Press

  • 45 Lb x 3 reps @ 5
  • 65 Lb x 3 reps @ 6
  • 85 Lb x 3 reps @ 7
  • 95 Lb x 3 reps @ 8
  • 115 Lb x 5 reps @ 9
  • 115 Lb x 5 reps @ 9
Notes:

Swiss Bar Push Press
Work up in triples up until around 75% then in 1-2 sets hit a TOUGH 5RM
(key here is tight lats so the bar does not crash, this is hard because the bar is bulky but is like block press)

 

Didn't have swiss bar at new gym because - grrrr....new globo gym so did these basically did it as a straight bar push press.



Pendlay Row

  • 95 Lb x 5 reps @ 7
  • 115 Lb x 5 reps @ 8
  • 125 Lb x 5 reps @ 9
  • 125 Lb x 5 reps @ 9
  • 125 Lb x 5 reps @ 9
Notes:

Swiss Bar Penlay Rows
Work up in 5 sets of 5 to relative tough 5 with good contraction.
Don’t be afraid to use body English

 

Used a TRAP bar no Swiss Bar.



Standing Dumbbell Shoulder Press

  • 15 Lb x 8 reps @ 6
  • 20 Lb x 8 reps @ 7
  • 25 Lb x 8 reps @ 8
  • 25 Lb x 8 reps @ 8
Notes:

Superset
One Arm Standing dumbbell press with slow eccentric
4x8/arm
Pull Ups
4x5 (use band assist to be tough for 5 but able to control eccentric down)



Pull-Up

  • 70 Lb x 5 reps @ 9 + 70 Lb Rep PR
  • 70 Lb x 5 reps @ 9 + 70 Lb Rep PR
  • 70 Lb x 5 reps @ 9 + 70 Lb Rep PR
  • 70 Lb x 5 reps @ 9 + 70 Lb Rep PR
Notes:

Superset
One Arm Standing dumbbell press with slow eccentric
4x8/arm
Pull Ups
4x5 (use band assist to be tough for 5 but able to control eccentric down)
No bands(WTH?!?!?!) - used a Gravitron instead set at 70#



Bodyweight

239 Lb



It felt so good to get back to lifting and training my happy place....my time....weird without my peeps in it.




Week 11 - Redux week 10 - Lower

Posted by Sunami, 20 March 2017 · 44 views

High Bar Squat

  • 45 Lb x 2 reps @ 4
  • 65 Lb x 2 reps @ 4
  • 95 Lb x 2 reps @ 5
  • 135 Lb x 2 reps @ 6
  • 155 Lb x 2 reps @ 6
  • 175 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 8
  • 205 Lb x 1 reps @ 8
  • 225 Lb x 1 reps @ 9
  • 245 Lb x 1 reps @ 9.5
Notes:

Back Squat (use desired bar, can be to box if easier to keep form)
Warm up with band around knees
Work up in doubles to 60% then continue up in singles to a new 1RM

 

Used Regular Straight bar....was really pleased with these numbers. My PR for BS is 265# during a meet and I think I could have done that today in training, but did not feel confident without a spotter, so that was a little disappointing in that I could have really ramped it up, that and if I had gotten more than 4 hours sleep - I think this was a solid effort!



Romanian Deadlift (RDL)

  • 95 Lb x 10 reps @ 7
  • 115 Lb x 10 reps @ 8
  • 155 Lb x 10 reps @ 9
  • 135 Lb x 15 reps @ 9 + 105 Lb Rep PR
Notes:

Wide Grip RDLs from rack
Use straps
Work up in three sets to TOUGH 10 rep set, then drop down 15-20% and hit a set of 15-20 smooth and explosive. If the glutes aren’t burning then you aren’t trying! J



Reverse Crunches

  • 0 Lb x 25 reps @ 9.5

Bodyweight

239 Lb



One Leg Glute Bridge with hold into Reverse lunge or Bulgarian split squat
BW Glute bridge x10/ leg into Light Lunge/Split SQ x10/leg
Repeat three sets, rest as needed after
(keeping these the same but you should be getting better on one leg, are you not?) Y
es, my right leg forward feels best.




Week 10 - Day 1(presses)

Posted by Sunami, 15 March 2017 · 34 views

Log Overhead Press

  • 65 Lb x 2 reps @ 6
  • 75 Lb x 2 reps @ 6
  • 85 Lb x 2 reps @ 7
  • 100 Lb x 2 reps @ 8
  • 105 Lb x 1 reps @ 8
  • 115 Lb x 1 reps @ 9
  • 125 Lb x 1 reps @ 10
Notes:

Log Strict Press/Push Press
(If possible take from rack)

Work up in one strict press and then one push press (same set) with 10-15lb jumps
Try to get to 5lbs heavier than the strict press single two weeks ago (does not have to be true max). Once you can no longer strict press continue with just singles of push press with 10lb jumps to 90-95% (again, not true max)



Swiss Bar Floor Press

  • 60 Lb x 5 reps @ 5
  • 80 Lb x 5 reps @ 6
  • 100 Lb x 5 reps @ 7
  • 110 Lb x 5 reps @ 8
  • 120 Lb x 5 reps @ 9
Notes:

Swiss Bar Floor Press
Work up in 4-5 sets to a new 5RM



Lat Pulldown

  • 80 Lb x 15 reps @ 7
  • 90 Lb x 12 reps @ 8
  • 100 Lb x 10 reps @ 9
  • 110 Lb x 10 reps @ 10
Notes:

Lat Pulldowns
Work up in 4 sets adding weight each time (15, 12, 10, 8-10)
Preferred grip is wide or moderate with neutral hands, use straps on last two-three sets



Face Pull

  • 50 Lb x 15 reps @ 8
  • 60 Lb x 15 reps @ 9
  • 60 Lb x 15 reps @ 9
Notes:

Facepulls with external rotation and hold
3 x15 (slow and controlled with a good second hold at contraction)



Barbell Curl

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

Barbell curls (empty)
One set overhand, one set underhand
Rep range not important. Just get a pump (10-20 reps) and don’t take it too serious



Bodyweight

239 Lb



No additional notes




Week 9 - Day 4 (DLs)

Posted by Sunami, 15 March 2017 · 40 views

Conventional Deadlift

  • 135 Lb x 3 reps @ 4
  • 135 Lb x 3 reps @ 4
  • 185 Lb x 2 reps @ 5
  • 225 Lb x 2 reps @ 6
  • 275 Lb x 1 reps @ 7 + 25 Lb Rep PR
  • 295 Lb x 1 reps @ 8 + 45 Lb Rep PR
  • 315 Lb x 1 reps @ 9 + 65 Lb Rep PR
  • 335 Lb x 1 reps @ 9.5 + 85 Lb Rep PR
  • 345 Lb x 1 reps @ 9.7 + 95 Lb Rep PR
Notes:

Deadlift from floor
Work up in singles to 1RM
USE STRAPS!!
Roughly warm up
40%x2x3, 50%x2, 60%x2, 70%x1, 80%x1, 90%x1 then 97-100%



Sumo Deadlift

  • 185 Lb x 5 reps @ 7
  • 225 Lb x 5 reps @ 8
  • 245 Lb x 5 reps @ 8
  • 265 Lb x 5 reps @ 9 + 20 Lb Rep PR
Notes:

Sumo Deadlift off Blocks
Work up in 4-5 sets of 5 to heavy 5/5RM
Reset every rep, bar about 3 in below knee, wide stance pushing the knees out



walking lunges

  • 20 Lb x 10 reps @ 8
  • 20 Lb x 10 reps @ 8
  • 20 Lb x 10 reps @ 8
Notes:

Walking Lunges with DBs
Long stride, controlled lowering, squeeze butt
20s x 3 sets (10-15 reps)



Hanging Straight Leg Raise

  • 0 Lb x 20 reps @ 9
Notes:

Hanging leg Raises
1 set to failure



Planks

  • 25 Lb x 1 reps @ 10 + 15 Lb Rep PR
Notes:

Plank (weighted)
1 hard set for 30 seconds



Bodyweight

239 Lb



No additional notes




Week 9 - Day 3 (Press)

Posted by Sunami, 10 March 2017 · 48 views

Log Overhead Press

  • 65 Lb x 1 reps @ 5
  • 75 Lb x 1 reps @ 6
  • 85 Lb x 1 reps @ 7
  • 95 Lb x 1 reps @ 8
  • 105 Lb x 1 reps @ 9
  • 115 Lb x 1 reps @ 10
  • 95 Lb x 4 reps @ 10
  • 125 Lb x 0 reps @ 10
  • 115 Lb x 2 reps @ 10
Notes:

Log Clean Once and Push press
Work up in singles and hit a max single (do not miss any reps)
Drop log 20% from top singles and hit one set for max reps

 

Log clean
Take your max log weight and add 10-20 pounds. Clean for 3-5 reps (if possible) and on last rep hold for time. With the cleans leave one rep in the tank (i.e. if you know you cant get another clean stop and hold the last clean in the rack position)

 

I really struggled with this today, including and especially the log clean. I did ab roll outs on Tuesday as ab work and they ABSOLUTELY WRECK ME for days after and every time I pulled the log from my lap to the rack position my abs felt like they were ripping apart....urghhh...



Dumbbell Row (Single Arm)

  • 40 Lb x 8 reps @ 6
  • 45 Lb x 8 reps @ 7
  • 50 Lb x 8 reps @ 8
  • 55 Lb x 8 reps @ 9
  • 60 Lb x 10 reps @ 10 + 10 Lb Rep PR
Notes:

Work up in 4 sets to a max 8 rep with no straps
Add straps
Do one set to near failure per side with straps



Seated Dumbbell Shoulder Press

  • 15 Lb x 6 reps @ 6
  • 20 Lb x 6 reps @ 7
  • 25 Lb x 6 reps @ 8
  • 25 Lb x 8 reps @ 9
Notes:

Seated Shoulder DB Press with Back support
Work up in 5 sets to hard 8 reps but take the first 4 sets to only 6 reps (6,6,6,6,8)



Rolling Triceps Extension

  • 35 Lb x 25 reps @ 8
  • 40 Lb x 20 reps @ 9
  • 45 Lb x 15 reps @ 10

Bodyweight

239 Lb



No additional notes




Week 9 - Day 2 (Lower)

Posted by Sunami, 08 March 2017 · 44 views

Front Squat (SSB)

  • 60 Lb x 3 reps @ 4
  • 110 Lb x 1 reps @ 4
  • 130 Lb x 1 reps @ 5
  • 150 Lb x 1 reps @ 6
  • 170 Lb x 1 reps @ 7
  • 180 Lb x 1 reps @ 8
  • 190 Lb x 1 reps @ 9
  • 150 Lb x 8 reps @ 9
Notes:

Front Squat (use desired bar, can be to box if easier to keep form)
Warm up with band around knees
(percents based off what you could hit for 3RM on front squats today if you had to)
Work up in singles at 40, 50, 60, 70, 80, 90%, if 90% is speedy go up a tad but should still feel really fast!
pausing 40, 50 and 60% for 5 count each rep, rest regular style reps
Pick a weight you can hit 8-12 reps with and do for one set, leave 1-2 in the tank



Glute-Ham Raise (GHR)

  • 0 Lb x 35 reps @ 9

Hip Thrust

  • 65 Lb x 10 reps @ 6
  • 65 Lb x 10 reps @ 7
  • 85 Lb x 10 reps @ 8 + 10 Lb Rep PR
  • 85 Lb x 10 reps @ 8 + 10 Lb Rep PR
  • 85 Lb x 10 reps @ 8 + 10 Lb Rep PR
Notes:

Barbell Hip thrusts (hold 1 sec at top)
5 sets, 2 warm ups progressively heaver then 3x10 at top weight



Ab Wheel (Kneeling)

  • 0 Lb x 12 reps @ 10

Bodyweight

239 Lb



No additional notes




Week 9 Day 1 (Presses)

Posted by Sunami, 08 March 2017 · 39 views

Axle OHD Press

  • 25 Lb x 3 reps @ 4
  • 45 Lb x 3 reps @ 5
  • 75 Lb x 1 reps @ 5
  • 95 Lb x 1 reps @ 6
  • 105 Lb x 1 reps @ 7
  • 115 Lb x 1 reps @ 9
  • 120 Lb x 1 reps @ 10
Notes:

Axle Strict Press
Work up to 1RM



Close Grip Bench Press (Touch & Go)

  • 75 Lb x 5 reps @ 6
  • 95 Lb x 5 reps @ 7
  • 115 Lb x 5 reps @ 8
  • 115 Lb x 5 reps @ 8
  • 115 Lb x 5 reps @ 8
Notes:

Work up in big jumps (20-25lbs) to 5RM bench
Should know ballpark where you are at (likely 5-10lbs more than 6-8 RM



Pull-Up

  • 0 Lb x 35 reps @ 10
Notes:

Pull Ups (assisted with band)
35 total reps - BLACK BAND - Did these in increments of 5



Barbell Row

  • 95 Lb x 6 reps @ 7
  • 115 Lb x 6 reps @ 9
  • 115 Lb x 6 reps @ 9
  • 115 Lb x 6 reps @ 9
Notes:

Keep form super strict
Use Straps
Work up in 4 sets to tough set of 6



Bodyweight

239 Lb



No additional notes




Week 8 - Day 2 (Lower)

Posted by Sunami, 01 March 2017 · 50 views

Safety Squat Bar Squat (SSB)

  • 60 Lb x 3 reps @ 5
  • 110 Lb x 3 reps @ 6
  • 150 Lb x 3 reps @ 7
  • 170 Lb x 3 reps @ 8
  • 190 Lb x 3 reps @ 9
Notes:

Back Squat (use desired bar, can be to box if easier to keep form)
Warm up with band around knees
Work up in sets of 3 to 3RM for the day



Romanian Deadlift (RDL)

  • 95 Lb x 10 reps @ 7
  • 115 Lb x 10 reps @ 8
  • 135 Lb x 10 reps @ 9
  • 135 Lb x 10 reps @ 9
Notes:

Wide Grip RDLs from rack (use LIGHT band tension!)
Use straps
Work up in 4 sets of 10 to tough but still fast-ish 10 at top set
-focus on exploding up with glutes with tension in hamstrings in glutes the whole time



Bodyweight

239 Lb



One Leg Glute Bridge with hold into Reverse lunge or Bulgarian split squat
BW Glute bridge x10/ leg into Light Lunge/Split SQ x10/leg
Repeat three sets, rest as needed after
Focus on glutes staying turned on every set and reaching a long stride to stretch hip flexors

 

Reverse ab crunches (or whatever you did two weeks ago)
2 sets of 25-35 reps

 

20-minute Recovery “run”
Run/jog four intervals of one fourth a mile with 2 minutes walking rest between each interval.
Then complete 15 minutes of a recovery walk/jog where you keep HR in zone.
1.55 Miles in 26:46 minutes




Week 8 - Day 1 Presses

Posted by Sunami, 01 March 2017 · 49 views

Log Overhead Press

  • 65 Lb x 2 reps @ 6
  • 75 Lb x 2 reps @ 7
  • 80 Lb x 1 reps @ 7
  • 85 Lb x 1 reps @ 8
  • 95 Lb x 1 reps @ 9
  • 85 Lb x 3 reps @ 9
Notes:

Log Strict Press
(If possible take from rack)

Work up in doubles up to 50-60% then singles at 70, 80 and 90% of what you could hit for a max single today
Then one set (leave 1 rep in tank) at 75-80% of top single you hit



Floor Press

  • 65 Lb x 6 reps @ 6
  • 75 Lb x 6 reps @ 7
  • 85 Lb x 6 reps @ 8
  • 115 Lb x 6 reps @ 9
Notes:

Swiss Bar Floor Press
Work up in sets of 6 with 5lbs more than two weeks ago on 4x8, on top set you can try for 6-8 if you feel GOOD



Lat Pulldown

  • 70 Lb x 12 reps @ 7
  • 80 Lb x 12 reps @ 8
  • 90 Lb x 12 reps @ 9
  • 100 Lb x 12 reps @ 9.5
Notes:

Lat Pulldowns
Work up in 4 sets of 12 to one good set of 12
Preferred grip is wide or moderate with neutral hands, use straps on last two sets



Face Pull

  • 40 Lb x 10 reps @ 8
  • 50 Lb x 10 reps @ 9
  • 50 Lb x 10 reps @ 9
Notes:

Facepulls with external rotation and hold
3 x10 (slow and controlled with a good second hold at contraction)



Hammer Dumbbell Curl

  • 20 Lb x 15 reps @ 7 + 5 Lb Rep PR
  • 20 Lb x 12 reps @ 7
Notes:

Hammer curls
2 light sets of 10-15, nothing crazy



Bodyweight

239 Lb










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