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Week 7 Day 4 - Events DL

Posted by Sunami, 27 February 2017 · 6 views

Conventional Deadlift

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

Deadlift from floor
Work up in triples to 3RM
USE STRAPS!!



Sumo Deadlift

  • 185 Lb x 5 reps @ 6
  • 225 Lb x 5 reps @ 7
  • 245 Lb x 5 reps @ 8
Notes:

Sumo Deadlift off Blocks
Use straps (double overhand)
185x5
225x5
245x5-8 (depending how you feel)



walking lunges

  • 15 Lb x 15 reps @ 7
  • 20 Lb x 10 reps @ 8 + 20 Lb Rep PR
  • 20 Lb x 10 reps @ 9 + 20 Lb Rep PR
Notes:

Walking Lunges with DBs
Long stride, controlled lowering, squeeze butt
15s x 15/ leg
20s x 10/leg
20s x near failure per leg (10+)



Hanging Straight Leg Raise

  • 0 Lb x 20 reps @ 8
  • 0 Lb x 20 reps @ 8

Bodyweight

239 Lb



Plank
3 x 20 seconds with 15-30 seconds rest




Week 7 - Day 3 Press

Posted by Sunami, 27 February 2017 · 7 views

Log Overhead Press

  • 65 Lb x 2 reps @ 5
  • 75 Lb x 2 reps @ 6
  • 85 Lb x 2 reps @ 7
  • 95 Lb x 2 reps @ 8.5
  • 100 Lb x 2 reps @ 9.5
  • 90 Lb x 2 reps @ 9.5
  • 90 Lb x 2 reps @ 9.5
  • 115 Lb x 2 reps @ 9.5
Notes:

Log Clean Once and Push press
Work up in doubles and hit either a heavy double (not true max) or 95-97.5% single
Drop log 10-15% and hit 3 more single or 2 more doubles if you worked to double

 

Log clean
Up weight slightly from last clean on press
One set of two cleans (no presses)
Then another double but hold for max time on second rep in rack position



Dumbbell Row (Single Arm)

  • 40 Lb x 8 reps @ 6
  • 45 Lb x 8 reps @ 7
  • 50 Lb x 8 reps @ 8
  • 50 Lb x 8 reps @ 8
  • 60 Lb x 8 reps @ 9
Notes:

One Arm Row
Add 5lbs to each of the first four sets you did last time (two weeks ago) but only do 8 reps
Add straps
Hit a 8RM with straps (probably 10lbs or so more than last time)



Seated Dumbbell Shoulder Press

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

Seated Shoulder DB Press with Back support
Work up in 4 sets to a hard 8



Rolling Triceps Extension

  • 35 Lb x 25 reps @ 7
  • 40 Lb x 20 reps @ 8
  • 45 Lb x 15 reps @ 9
Notes:

Rolling EZ Bar tricep extensions
3 sets of 25, 20, 15 (only the last one should be hard)



Bodyweight

239 Lb



No additional notes




Week 7 - Day 2 Lower

Posted by Sunami, 21 February 2017 · 14 views

Front Squat (SSB)

  • 60 Lb x 3 reps @ 4
  • 80 Lb x 3 reps @ 5
  • 110 Lb x 3 reps @ 6
  • 130 Lb x 3 reps @ 7
  • 150 Lb x 3 reps @ 8
  • 155 Lb x 3 reps @ 9.5
  • 155 Lb x 3 reps @ 9.5
  • 140 Lb x 5 reps @ 9.5 + 10 Lb Rep PR
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 triples at 40, 50, 60, 70, 80, 90%
pausing 40, 50 and 60% for 3 count each rep, rest regular style reps
drop weight 10% after top set and take 1-2 reps shy of failure
Hips were really sore and tight today, despite a good warm-up - just one of those days....
I think I was also too aggressive in my jumps between 110-150 and that I may have been putting myself underwater so to speak related to the weights.



Glute-Ham Raise (GHR)

  • 0 Lb x 30 reps @ 8
Notes:

GHR
30-35 total reps strict as possible (or 25-30 like two weeks ago but with slight resistance increase, nothing crazy)



Hip Thrust

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

Barbell Hip thrusts (hold 1 sec at top)
Work up in 4 sets to top set of 8-10 reps (should be 10-20lbs more than two weeks ago but ONLY if you butt is doing the work)



Hanging Straight Leg Raise

  • 0 Lb x 20 reps @ 8
  • 0 Lb x 20 reps @ 8

Bodyweight

239 Lb



Run/jog four intervals of one fourth a mile with as much needed rest/walking between them
Then complete 15 minutes of a recovery walk/jog where you keep HR in zone.
Just ran out of time for this - will look to do it tomorrow. I have struggled to get my cardio in the past week due to time and other commitments, need to block out time to get it done!

 

Cooldown and stretch after!




Week 7 - Day 1 (Press)

Posted by Sunami, 21 February 2017 · 10 views

Axle OHD Press

  • 25 Lb x 3 reps @ 4
  • 45 Lb x 3 reps @ 4
  • 50 Lb x 3 reps @ 5
  • 75 Lb x 3 reps @ 7
  • 90 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 9
Notes:

Axle Strict Press
Work up in 15lb jumps to 3RM



Close Grip Bench Press (Touch & Go)

  • 70 Lb x 6 reps @ 6
  • 80 Lb x 6 reps @ 7
  • 90 Lb x 6 reps @ 8
  • 100 Lb x 6 reps @ 8.5 + 5 Lb Rep PR
  • 110 Lb x 6 reps @ 9.5 + 15 Lb Rep PR
  • 110 Lb x 6 reps @ 9.5 + 15 Lb Rep PR
Notes:

CG Bench Press
Take 5 pounds more per set that you did two weeks ago but only do 6 reps not 8. Hit 2 sets of 6 at top weight



Pull-Up

  • 0 Lb x 30 reps @ 9.5
Notes:

Pull Ups (assisted with band)
30 total reps
USED BLACK BAND - starting to feel better about these.



Barbell Row

  • 95 Lb x 8 reps @ 8
  • 115 Lb x 8 reps @ 9
  • 115 Lb x 8 reps @ 9
  • 115 Lb x 8 reps @ 9
Notes:

Keep form super strict
Use Straps
Work up in 4 sets to tough set of 8



Bodyweight

239 Lb



No additional notes




Week 6 - Day 4 - EVENTS

Posted by Sunami, 18 February 2017 · 13 views

Farmer's Walk

  • 50 Lb x 100 reps @ 6
  • 100 Lb x 50 reps @ 7
  • 150 Lb x 25 reps @ 9
  • 120 Lb x 100 reps @ 9
Notes:

Farmers Carry
Work up to 90% of what you can do for 50ft for a 50ft run
Example:
Warm up set 1, 100ft
War up set 2, 50ft
Warm up set 3, 25ft
Work set here.
After the heavy run drop weight to 75-80% and do one all out max distance run, preferably with no turns. If you have to do multiple turns err being closer to 75% not 80%
Weight listed is per hand and the rep count = distance.



Keg Loads

  • 90 Lb x 2 reps @ 7
  • 135 Lb x 12 reps @ 8.5
Notes:

Sandbag or Keg Load
Warm up with a few singles or doubles to height
Then
75-80% of max for 9x1 EMOM then on tenth minute hit 1-3 reps as long as they are all fast!!



Sandbag Carries

  • 150 Lb x 2 reps @ 10
Notes:

Sandbag Carry
Two sets of 100ft with or without turn focusing on fast feet
Third set go all out set for 2 minutes, drop allowed. Goal is max total distance.

 

The only bag we had was 150# and it wasn't packed very well and it kicked my ass so I was not able to get 100' but 50' max instead.



Bodyweight

239 Lb



No additional notes




Week 6 - Day 3 - Upper

Posted by Sunami, 17 February 2017 · 15 views

Axle OHD Press

  • 25 Lb x 3 reps @ 4
  • 45 Lb x 3 reps @ 4
  • 75 Lb x 3 reps @ 6
  • 95 Lb x 3 reps @ 7
  • 115 Lb x 3 reps @ 9
  • 115 Lb x 3 reps @ 9
  • 115 Lb x 3 reps @ 9
  • 95 Lb x 50 reps @ 9
Notes:

Axle Push Press from rack
Work up in triples to 90% of what you could hit for 3RM today
Hit 3x3 at the 90% of 3RM weight
Drop weight 10-15% and do one set to near failure AMRAP



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:

Pendlay Rows
Use straps, since you are tall you might raise bar on blocks some. I use 3” blocks so my back is level/parallel with ground at start.
Work up in 5 sets to a tough set of 5



Axle OHD Press

  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
Notes:

Standing axle lockout in rack from forehead height
Work up in 4-5 sets to a tough set of 5

 

Axle Overhead supports
(starting where you left off with the lockouts, squat under the bar, lock out elbows and standing up and hold)
2-3 sets here. The first two can serve as warm up, just hold 5 seconds. The last go for max time squeezing everything from your toes to your hands to make sure you look like a statue.
Did not do these just ran out of time - running my mouth and not my muscles!



Band Pull Apart

  • 0 Lb x 25 reps @ 9
  • 0 Lb x 25 reps @ 9
Notes:

Bandpullaparts
2x25
Used a Red Band



Bodyweight

239 Lb



No additional notes




Week 6 - Day 2 Lower

Posted by Sunami, 17 February 2017 · 15 views

Safety Squat Bar Squat (SSB)

  • 60 Lb x 5 reps @ 5
  • 80 Lb x 5 reps @ 6
  • 110 Lb x 5 reps @ 7
  • 150 Lb x 5 reps @ 8
  • 170 Lb x 5 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 5 to 5RM for the day



Romanian Deadlift (RDL)

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

Wide Grip RDLs from rack
Use straps
Work up in 4 sets to a tough (not failure) set of 8-10
-keep weight on heels and load up glutes/hamstrings each set



Reverse Crunches

  • 0 Lb x 20 reps @ 8
  • 0 Lb x 20 reps @ 8

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

 

20-minute Recovery “run”
Keep this a brisk walk or light jog bursts. Nothing Crazy.

 

5 minutes cooldown on bike if possible and stretch

 




Week 6 - Day 1 Presses

Posted by Sunami, 14 February 2017 · 17 views

Log Overhead Press

  • 65 Lb x 3 reps @ 6
  • 75 Lb x 3 reps @ 8
  • 85 Lb x 3 reps @ 9
  • 85 Lb x 3 reps @ 9
  • 85 Lb x 3 reps @ 9
Notes:

Log Strict Press
(If possible take from rack)

Work up in triples to 90% of what you can hit for 3)
Hit 3x3 at 90% of estimated triple



Floor Press

  • 60 Lb x 8 reps @ 6
  • 70 Lb x 8 reps @ 7
  • 80 Lb x 8 reps @ 8
  • 110 Lb x 8 reps @ 9.5
Notes:

Swiss Bar Floor Press
Work up in 4-5 sets to tough set of 8



Lat Pulldown

  • 80 Lb x 10 reps @ 6
  • 90 Lb x 10 reps @ 7
  • 100 Lb x 10 reps @ 8
  • 110 Lb x 10 reps @ 8
Notes:

Lat Pulldowns
Work up in 4 sets of 10 to one good set of ten
Preferred grip is wide or moderate with neutral hands, use straps on last two sets
Started too light here....I always feel like such a bad ass when I get to walk around the gym with my straps on.....like a real body builder!!



Face Pull

  • 50 Lb x 10 reps @ 7
  • 60 Lb x 10 reps @ 8
  • 60 Lb x 10 reps @ 8
Notes:

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



Hammer Dumbbell Curl

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

Hammer curls
2 light sets of 10-15, nothing crazy
TOO LIGHT HERE....



Bodyweight

239 Lb






Week 5 Day 4 - DL/Events

Posted by Sunami, 12 February 2017 · 23 views

Conventional Deadlift

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

Deadlift from floor
Work up in 3-5 rep sets to a 5RM



Sumo Deadlift

  • 185 Lb x 6 reps @ 8
  • 225 Lb x 6 reps @ 9
  • 225 Lb x 6 reps @ 9
Notes:

Sumo Deadlift off Blocks
Use straps (double overhand)
Work up in 3 sets to 6-8 rep set of hard weight, keep blocks high enough to not use as much lower back



walking lunges

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

Walking Lunges with DBs
Long stride, controlled lowering, squeeze butt

3x15/ leg


Have I mentioned I hate these only second to RDLs!??



Hanging Straight Leg Raise

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

Planks

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

Plank
4 x 15 seconds with 15-30 seconds rest



Bodyweight

239 Lb






Week 5 - Day 3 Press

Posted by Sunami, 12 February 2017 · 27 views

Log Overhead Press

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

Log Clean Once and Push press
Work up in triples to a 3RM
Using same weight as 3RM hit 3 more singles focusing on sound clean

 

Log clean
Take two jumps from your last clean above and hit a double at each weight
On the final rep of the second set hold in rack position squeezing back muscles and core to brace for max time.
(ie. Add 10lbs, hit double, add 10lbs more, hit double, hold on last rep)
Holds were 12 seconds and 15 seconds for last rep.



Dumbbell Row (Single Arm)

  • 35 Lb x 10 reps @ 7
  • 40 Lb x 10 reps @ 8
  • 45 Lb x 10 reps @ 9
  • 45 Lb x 10 reps @ 9
  • 50 Lb x 10 reps @ 10
Notes:

One Arm Row
Work up in 4 sets to 10RM without straps
Add straps
Hit same weight as 10RM without straps



Seated Dumbbell Shoulder Press

  • 10 Lb x 10 reps @ 7
  • 15 Lb x 10 reps @ 7
  • 20 Lb x 10 reps @ 8
  • 25 Lb x 10 reps @ 8.5
Notes:

Seated Shoulder DB Press with Back support
Work up in 4 sets to a hard 10



Rolling Triceps Extension

  • 35 Lb x 20 reps @ 8
  • 40 Lb x 15 reps @ 9
  • 45 Lb x 10 reps @ 10 + 20 Lb Rep PR
Notes:

Rolling EZ Bar tricep extensions
3 sets of 20, 15, 10 (only the last one should be hard)



Bodyweight

239 Lb










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