Jump to content


Sunami's Blog



10092017 - TriGoals Week 6 - Day 1 - Press

Posted by Sunami, 11 October 2017 · 21 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 5
  • 85 Lb x 3 reps @ 6
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 6 reps @ 9
Notes:

Bench Press (moderate grip)
Warm up in triples
Work up to working sets of 4x3 with ~80% with 90 seconds rest
Then full rest
Then hit one set of RPE 9 (aka leave one in tank) with same weight



Bodyweight

242 Lb



Full disclosure - my work out partner was my 5 year old son in my home gym, so focus and effort were less than optimal - I think I probably could have bumped it up an additional 5-10# if I wasn't distracted. He got the full PR!

 

Chest support row machine
(One arm at time) -
3 sets of 8 reps per arm (finish last set with 10 one arm shoulder retractions
Instead of using the m@achine, I used bench and dumbells so may not line up with previous weeks machine numbers - 20/30/30#
(Both arms)
add some weight (heavier than two weeks ago) then 3 sets of 8 plus 10 retractions.
I used bench and barbell so may not line up with previous weeks machine numbers - 75/95/95#

 

Superset:
Seated Neutral Grip DB Shoulder press (no back support)
Warm up as needed then 3x10 @15/20#
(this is same rep scheme as two weeks ago. Add weight OR if more tired (as you might be) just focus on same weight and more eccentric control)
DB Rear delt raises
3x15 @10#




10062017 - TriGoals Week 5 - Deadlifts

Posted by Sunami, 11 October 2017 · 24 views

Rack Pull Deadlift (Below Knees)

  • 135 Lb x 1 reps @ 4
  • 185 Lb x 1 reps @ 5
  • 225 Lb x 1 reps @ 6
  • 275 Lb x 1 reps @ 7
  • 315 Lb x 1 reps @ 8
  • 335 Lb x 1 reps @ 9
  • 345 Lb x 1 reps @ 10
Notes:

Deadlift from blocks (12-14”)
Warm up then take singles every 20-30 pounds (30 to start, 20 as you get heavier) to a 90-95% single. Keep the last rep fast so if I saw a video I would say “damn Sue you got 1-2 more easy with that speed”

 

PHEW - She's back!!! Worked off of a 375# DL - 335 felt pretty good a the low end of 90% so I pushed it to 95% and boom.



Bodyweight

242 Lb



Speed RDLs against bands
(down to just below kneecap then fire up as fast as possible and boom into next rep)
3 sets of 10 with a weight you can keep moving fast for all ten. Might be 50-60% deadlift plus some mini bands I’d guess
135# with Red Band

 

Superset
One Arm farmers or DB carry
2 x 100ft per arm @ 50# KB
Side plank
30 seconds per side
(do left side carry, then right side carry then left side plank then right side plank and rest completely before doing one more time, obliques and core should be working)




10062017 - TriGoals Week 5 - Deadlifts

Posted by Sunami, 11 October 2017 · 25 views

Rack Pull Deadlift (Below Knees)

  • 135 Lb x 1 reps @ 4
  • 185 Lb x 1 reps @ 5
  • 225 Lb x 1 reps @ 6
  • 275 Lb x 1 reps @ 7
  • 315 Lb x 1 reps @ 8
  • 335 Lb x 1 reps @ 9
  • 345 Lb x 1 reps @ 10
Notes:

Deadlift from blocks (12-14”)
Warm up then take singles every 20-30 pounds (30 to start, 20 as you get heavier) to a 90-95% single. Keep the last rep fast so if I saw a video I would say “damn Sue you got 1-2 more easy with that speed”

 

SHE'S BACK...PHEW...I worked off of a 375# max DL and the 335 as the lower end of 90% so it felt good so I pressed on!



Bodyweight

242 Lb



Speed RDLs against bands
(down to just below kneecap then fire up as fast as possible and boom into next rep)
3 sets of 10 with a weight you can keep moving fast for all ten. Might be 50-60% deadlift plus some mini bands I’d guess
135# with Red Band

 

Superset
One Arm farmers or DB carry
2 x 100ft per arm @ 50# KB
Side plank
30 seconds per side
(do left side carry, then right side carry then left side plank then right side plank and rest completely before doing one more time, obliques and core should be working)




10042017 - TriGoals Week 5 - Day 2 - Lower

Posted by Sunami, 05 October 2017 · 27 views

High Bar Squat

  • 45 Lb x 3 reps @ 4
  • 95 Lb x 3 reps @ 5
  • 135 Lb x 3 reps @ 6
  • 185 Lb x 3 reps @ 7
  • 200 Lb x 3 reps @ 7.5
  • 200 Lb x 3 reps @ 7.5
  • 220 Lb x 3 reps @ 8.5
  • 220 Lb x 3 reps @ 8.5
  • 185 Lb x 3 reps @ 7
Notes:

Work up in triples to work sets of 75% for 2x3, 85% for 2x3, 70% for 3 (paused)



Bodyweight

242 Lb



Weighted Stationary lunges
(do all on one leg before you switch)
Work up in 3-4 sets of 8 to tough set of 8. If one leg is better then do weak leg first and match with better leg. Rest a tad between legs so core has time to recover. Goal here is push the weight to get both legs stronger with less weight on back
15#/20# - left leg forward was the weaker position for me.

 

Superset
Cable pull-through
(think sumo stance and use butt to squeeze)
2x15-20 -15# @ 15x
Plank
2x 30 seconds squeeze abs, butt and fists hard as possible

 

Recovery walk or run/walk
30 minutes in zone 2 or 3. (average pace 17-17.5 minutes most likely)
Done!




10022017 - TriGoals Week 5 - Press

Posted by Sunami, 02 October 2017 · 28 views

Push Press

  • 45 Lb x 3 reps @ 4
  • 55 Lb x 3 reps @ 5
  • 65 Lb x 3 reps @ 6
  • 85 Lb x 3 reps @ 7
  • 95 Lb x 3 reps @ 8
  • 95 Lb x 3 reps @ 8
  • 95 Lb x 3 reps @ 8
  • 95 Lb x 3 reps @ 8
Notes:

Barbell Push Press
Work up in triples to 4x3 with a weight you could hit for 5-7 fresh (~80%) with 90 seconds rest. Goal here is speed and good reps.



BB Strict Pres

  • 55 Lb x 5 reps @ 5
  • 65 Lb x 10 reps @ 9
  • 65 Lb x 10 reps @ 9
Notes:

Barbell Strict Press
Warm up as needed (should be warm from push press but do one lighter set of 3-5 to test where you 10 rep sets will be)
2 sets of 10



Dumbbell Row (Single Arm)

  • 20 Lb x 10 reps @ 5
  • 25 Lb x 10 reps @ 6
  • 30 Lb x 10 reps @ 7
  • 35 Lb x 10 reps @ 8
Notes:

One Arm DB Row
(control descent for 3 count)
Work up in 4 sets to a tough set of 10 on last set



Bodyweight

242 Lb



Monday-Press

 

END:
Superset
Push up variation (to get all 3 sets fluid with good form)
3x10 Incline/Regular/Banded with Red Band
Facepulls with hold
3x15 Orange Band




09302017 - TriGoals Week 3 - Lifts and Run

Posted by Sunami, 02 October 2017 · 27 views

Saturday-Lower
Before run

 

Med ball throws or broad jumps
4 sets of 3 or 12 total throws

 

One leg Deadlifts from floor (not pause at knee or RDL)
Warm up then
2x10 per leg with working weight - tried at 115# but I just didn't get the movement quite down, so I lowered it to 75#

 

Hamstring stretch/hip flexor/calf stretch

 

4 x ¼ mile (best if on treadmill). Put out 85-90% effort on each interval with 2 minutes rest between each - Got 1.2 miles in with intervals at 13:57.

 

go outside or continue on treadmill

 

2-3 miles at heart rate zone pace. Bring hydration or wear hat or cool rag to beat heat. Walk as needed too. You could even run late for cooler temps (mornings are weird runners only :P). By all means the heat will hold you back so judge effort based on HR. If it is hot and youre tired your pace wont be fast but who cares! You are doing the work and when I release you to go hard in the race you will be able to! Find your zone and just relax into the run, enjoy it! 2 miles in with average pace of 16:49 - unbelievably slow.....gahhhh.....




09272017 - TriGoals Week 4 - Lower Squats

Posted by Sunami, 27 September 2017 · 25 views

Front Squat

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 4
  • 95 Lb x 3 reps @ 4
  • 115 Lb x 3 reps @ 5
  • 125 Lb x 3 reps @ 6.5
  • 135 Lb x 3 reps @ 7.5
  • 155 Lb x 3 reps @ 8.5 + 20 Lb Rep PR
Notes:

Front Squat
Warm up
Triples at 35, 50, 65, 75 and then 2x3 at 85%

 

 

My biggest limiter in weights here is always holding the bar in position.



Paused Front Squat

  • 125 Lb x 3 reps @ 6.5
  • 135 Lb x 3 reps @ 7.5
Notes:

Pause front squat (2-3 count)
65% for 3 and 70-75% for 3



Weighted Step Ups

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

Bodyweight

242 Lb



Wednesday-Lower
Superset
Glute hip thrust with band used a 45# bar
3x15
glute kickbacks
3x15/ leg
Started to get cramps in my hamstrings - I guess that is good? or weird? or wimpy?




09252017 - TriGoals Week 4 - Upper Press

Posted by Sunami, 26 September 2017 · 26 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 5
  • 85 Lb x 3 reps @ 6
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
  • 95 Lb x 5 reps @ 8
Notes:

Bench Press (moderate grip)
Work up in 3 warm up sets of 5 then work sets of 5x5 with a weight you could get 8-10 on first/fresh set. 90 seconds rest (the rest will make this harder, err on lighter with cleaner more explosive reps. I want the last rep of the last set to give you confidence you have more next time we bench)



Bodyweight

242 Lb



Monday-Press

 

Chest support row machine
(One arm at time)
work up in weight for 3 sets of 10. Make sure to brace core and pull far back (oblique’s should kick in some to brace)
55#/70/80 per arm
(Both arms)
add some weight then 3 sets of 10 plus 10 retractions.
Basically you will do 10 rows, then leave arms straight and just squeeze and relax shoulder blades for 10 reps, no elbow bend. This should make your rhomboids light up because its basically 20 reps for them but only 10 reps for your arms and traps. Hopefully that makes sense, soreness will tell
90/95/95#

 

Superset:
Seated Neutral Grip DB Shoulder press (no back support)
Warm up if needed then 3x10 with as heavy as weight as you can complete the movement (letting you have at it here, don’t fail and its good 15#
DB Rear delt raises
3x15 10#




09232017 - TriGoals Week 3 - Lower Deads

Posted by Sunami, 26 September 2017 · 26 views

Conventional Deadlift

  • 135 Lb x 1 reps @ 4
  • 185 Lb x 1 reps @ 5
  • 225 Lb x 1 reps @ 6
  • 275 Lb x 1 reps @ 7
  • 315 Lb x 1 reps @ 9.5
  • 315 Lb x 1 reps @ 9.5
  • 315 Lb x 1 reps @ 9.5
  • 315 Lb x 1 reps @ 9.5
  • 275 Lb x 3 reps @ 9.5
Notes:

Deadlift
Work up in singles all with good eccentrics to the floor (as if to not make noise of plates on floor)
At 88-90% hit 4x1 with 2 minutes rest. Should all be easy (This is based on 375# max and should be 325#-340#). I loaded the bar with 335# and could NOT budge it!. Backed it up to 325# - NOPE...DENIED.....315# finally got it but they were GRINDERS!!
Then pull one set touch and go at 75% keeping 1 rep in the tank



One-Arm Barbell Row

  • 25 Lb x 8 reps @ 6
  • 35 Lb x 8 reps @ 7
  • 40 Lb x 8 reps @ 8
  • 45 Lb x 8 reps @ 9
Notes:

One arm DB or One Arm Barbell Row
Work up in 4 sets of 8 to 8RM, drop weight and hit 1 set of 15-20 with straps and rest pause as needed



Bodyweight

242 Lb



This whole workout was such a shit show, that I almost didn't want to log it, but once a year having a shitty workout is not such a terrible thing...so here it all is....in it's ugly, ugly form!

 

GHR situps or regular sit variation
3 sets x 15

 

Run:
Warm up as needed
Hit 4 x ½ mile. First at 5k pace, next two faster and last back at 5k pace. Cool down with walk

 

BLECH - wound up running at noon in no shade and got overheated after the first 2 intervals - it's only 2 FUCKING miles - seriously...I think my brain already was set to loser from the deadlifting session and it couldn't recover. NEED TO WORKOUT THE MINDSET STRENGTH TOO!




09202017 - TriGoals Week 3 - Lower Squats

Posted by Sunami, 20 September 2017 · 31 views

High Box Squat (Above Parallel)

  • 45 Lb x 5 reps @ 5
  • 95 Lb x 5 reps @ 6
  • 135 Lb x 5 reps @ 7
  • 155 Lb x 5 reps @ 8
  • 185 Lb x 5 reps @ 9 + 10 Lb Rep PR
  • 165 Lb x 2 reps @ 7
  • 165 Lb x 2 reps @ 7
  • 165 Lb x 2 reps @ 7
  • 165 Lb x 2 reps @ 7
  • 165 Lb x 2 reps @ 7
Notes:

Box Squat (parallel box)
Work up in 5 sets to a tough 5RM
Drop the weight 10%
Hit a double every minute on the minute as fast as you can going up, 3 count going down to box for 5 minutes



Band Glute Bridges

  • 0 Lb x 15 reps @ 7
  • 0 Lb x 15 reps @ 7
  • 0 Lb x 15 reps @ 7
  • 0 Lb x 15 reps @ 7
Notes:

Band Glute bridges
4x15 with yellow band



Bodyweight Lunges

  • 0 Lb x 0 reps
Notes:

BW Lunges
60 for time (just to get idea of leg work capacity) completed in 3:06



Bodyweight

242 Lb



Recovery walk or run/walk
25 minutes (time based not distance), slowly adding run volume and dropping bike some for November then balance out more for Tri - 1.10 miles. Just a faster than normal pace walk this morning.








Copyright 2015 LIFT, LLC