Jump to content


Sunami's Blog



09202017 - TriGoals Week 3 - Lower Squats

Posted by Sunami, 20 September 2017 · 18 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.




09182017 - TriGoals Week 3 - Upper

Posted by Sunami, 19 September 2017 · 16 views

DB Strict Press

  • 5 Lb x 8 reps @ 4
  • 10 Lb x 8 reps @ 5
  • 12 Lb x 8 reps @ 6
  • 17.5 Lb x 8 reps @ 8
  • 20 Lb x 8 reps @ 9
  • 10 Lb x 20 reps @ 9
Notes:

Neutral grip DB Strict Press (seated no back support)
Work up in 5 sets of 8 to HARD 8 rep set
Drop to a light weight and hit 1 set of 20 reps with shift lockout (never lock out elbows to keep tension on shoulders)



Pull-Up

  • 90 Lb x 5 reps @ 9.5
  • 100 Lb x 5 reps @ 9 + 10 Lb Rep PR
  • 100 Lb x 5 reps @ 9 + 10 Lb Rep PR
  • 100 Lb x 5 reps @ 9 + 10 Lb Rep PR
  • 100 Lb x 5 reps @ 9 + 10 Lb Rep PR

Bodyweight

242 Lb



Superset
Scap Push ups
(arms straight and shoulder blades move only)
3x10 with hold at top
DB Y Raises on Incline bench
(light weight or no weight, thumb pointed up (neutral grip))
3x15 with brief hold at top - 5#/3#
*should feel this mid and lower traps




09132017 - TriGoals Week 2 - Lower Squats

Posted by Sunami, 13 September 2017 · 17 views

Front Squat

  • 45 Lb x 2 reps @ 4
  • 95 Lb x 2 reps @ 5
  • 115 Lb x 4 reps @ 8
  • 115 Lb x 4 reps @ 8
  • 115 Lb x 4 reps @ 8
  • 115 Lb x 4 reps @ 8
Notes:

Front Squat
Warm up in doubles
Then hit 80% for 4x4



Weighted Step Ups

  • 15 Lb x 15 reps @ 8
  • 15 Lb x 12 reps @ 8
  • 15 Lb x 12 reps @ 8
Notes:

Weighted Step Ups (12” box, control down)
3 sets of 12 per leg
(start with body in hip hidge and weight mid foot on box, other foot to side/back of box, push through heel and extend knee as you thrust hip forward. Goal being to feet inner quad and glute fire at the same time, like deadlift lockout. Control down as if you are dipping the other foot in a cold pool.)



Glute Kick Backs

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

Bodyweight

242 Lb



No additional notes




09112017 - TriGoals Week 2 - Upper Press

Posted by Sunami, 11 September 2017 · 20 views

Incline Bench Press

  • 45 Lb x 5 reps @ 6
  • 65 Lb x 5 reps @ 7
  • 75 Lb x 5 reps @ 8
  • 85 Lb x 5 reps @ 9
Notes:

BB Incline Bench Press
Work up in 5 sets to an 8RM ....

 

85# ???? - LAME.....need to pump this UP!



Chest Supported Row

  • 95 Lb x 8 reps @ 5
  • 115 Lb x 8 reps @ 6
  • 135 Lb x 8 reps @ 7
  • 165 Lb x 8 reps @ 8 + 30 Lb Rep PR
  • 185 Lb x 8 reps @ 9 + 50 Lb Rep PR
Notes:

Chest Supported Row
5x8 with more weight each set than two weeks ago



Dumbbell Row (Single Arm)

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

One Arm Row
Light
2x15 per arm -



Bodyweight

242 Lb



Monday-Press

 

******

 

Kneeling DB single arm Shoulder press
(kneel like in a lunge or hip flexor stretch. Squeeze butt and core to stay tight. Hold DB in hand that knee is down. Control the reps down, explode up, hold, repeat)
3x10/side with 3 count going down, keep core engaged - 20#




09092017 - TriGoals Week 1 - Lower Deadlifts

Posted by Sunami, 11 September 2017 · 18 views

Conventional Deadlift

  • 135 Lb x 2 reps @ 4
  • 185 Lb x 2 reps @ 5
  • 225 Lb x 2 reps @ 6
  • 275 Lb x 2 reps @ 7
  • 315 Lb x 2 reps @ 9 + 15 Lb Rep PR
  • 315 Lb x 2 reps @ 9 + 15 Lb Rep PR
  • 315 Lb x 2 reps @ 9 + 15 Lb Rep PR
  • 315 Lb x 2 reps @ 9 + 15 Lb Rep PR
  • 300 Lb x 3 reps @ 8
Notes:

Deadlift
Work up in doubles to 4x2 at 85% (rest 2 minutes between sets) then 80% for AMRAP.



One-Arm Barbell Row

  • 25 Lb x 10 reps @ 6
  • 30 Lb x 10 reps @ 7
  • 35 Lb x 10 reps @ 8
  • 40 Lb x 15 reps @ 9
Notes:

One arm DB or One Arm Barbell Row
Warm up with three progressively heavier sets of 10 then do one AMRAP set with straps aiming for 12-20 per side



Bodyweight

242 Lb



One arm DB or One Arm Barbell Row
Warm up with three progressively heavier sets of 10 then do one AMRAP set with straps aiming for 12-20 per side

 

Superset
GHR
2x10-15 x12
GHR situps or regular sit variation x12
2 sets

 

Bike intervals:
5 minute warm up
16 minutes of 2 minute –moderate-hard, 2 minute easy spin
5 minute cooldown - 6.2 miles




09052017 - TriGoals Week 1 - Lower Squats

Posted by Sunami, 06 September 2017 · 26 views

High Box Squat (Above Parallel)

  • 45 Lb x 3 reps @ 4
  • 95 Lb x 4 reps @ 5
  • 135 Lb x 6 reps @ 6
  • 155 Lb x 6 reps @ 7
  • 175 Lb x 6 reps @ 8
  • 185 Lb x 6 reps @ 9
Notes:

Box Squat (parallel box) - actually did it at this height - not sure why Lift does not give this as an option and I'm lazy.
Warm up as needed then work to 4x6 starting with first being something moderate and last 6 being tough but finishing without grinding



Bodyweight

242 Lb



Pulsing lunges (stay same food and come up but do not move back foot forward, this will be all glutes of leg that is back and quad of front leg)
3 sets of 15 per leg

 

Monster walks holding ~45 pound plate and standing erect (not leaning back with it on stomach like we do in strongman)
3 x 1 minute




09042017 - TriGoals Week 1 - Upper

Posted by Sunami, 06 September 2017 · 23 views

Seated Barbell Shoulder Press

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

These felt REALLY heavy today. Last week I used the smith machine and that may be tthe difference in feel.



Pull-Up

  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 8 + 5 Lb Rep PR

Bodyweight

242 Lb



Superset
One Arm DB bench press (keep non pressing arm vertical, locked out and fist clenched to activate abs)
2x15/arm @ 25#(too light - next time bump up to 30#)
Rear Delt raises or band pullaparts
2x15 @ Green Band(too light - next time bump up to orange band




09022017 - Deadlift -Lower

Posted by Sunami, 06 September 2017 · 20 views

1" Deficit Deadlift

  • 135 Lb x 2 reps @ 4
  • 185 Lb x 2 reps @ 5
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
  • 225 Lb x 2 reps @ 6
Notes:

Deadlift
Speed deficit deadlift (1-1.5”)
Warm up with doubles then
At 60% 7x2 every 90 seconds



One Leg Deadlift

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

One leg Deadlifts from floor (not pause at knee or RDL)
Work up in sets of 5 per leg to tough set of 5 each leg (video for me) -
Wasn't too sure of what I was doing here, so I looked at a bunch of videos to review...I didn't want to go too heavy until I got a form check...but this was pretty intense still.



Barbell Shrug

  • 115 Lb x 15 reps @ 7
  • 135 Lb x 15 reps @ 8
  • 135 Lb x 15 reps @ 8

Banded Glute Hip Thrusts

  • 0 Lb x 12 reps @ 7
  • 0 Lb x 12 reps @ 7
  • 0 Lb x 12 reps @ 7
  • 0 Lb x 12 reps @ 7
Notes:

orange band.



Bodyweight

244 Lb



Bike intervals:
5 minute warm up
15 minutes of 2 minutes hard, 3 minutes easy spin (3 rounds)
5 minute cooldown
Total mileage = 6.2 miles




08302017 Day 3 - Lower

Posted by Sunami, 31 August 2017 · 27 views

Front Squat

  • 45 Lb x 3 reps @ 5
  • 95 Lb x 3 reps @ 6
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
  • 115 Lb x 3 reps @ 8
Notes:

Front Squat
Warm up in triples
Work on finding the groovee and hitting a good depth. You can use a box if you need to but I would like more variation than just box squat back and front so free squat would be preferred.
Warm up to 75-80% and hit 8x3 with 90-120 seconds rest between sets. This weight on the first set should feel like a 6-8RM. As you fatigue it will get harder, duh, but always go as fast up as you can. Be aggressive even when it feels easy (like the early sets)



Step Up

  • 5 Lb x 15 reps @ 6
  • 15 Lb x 15 reps @ 7
  • 15 Lb x 15 reps @ 7

Lying Leg Curl

  • 45 Lb x 15 reps @ 5 + 20 Lb Rep PR
  • 70 Lb x 15 reps @ 7 + 45 Lb Rep PR
  • 70 Lb x 15 reps @ 7 + 45 Lb Rep PR
Notes:

Hamstring curls
Band or machine
3x15 (vary angle of foot each set, do like bodybuilder)
I haven't done a machine hamstring curl in so long...so it took a bit to get the right weights.



Bodyweight

244 Lb



Weighted abs
2 hard sets, follow each set with 15-30 second side plank/side
Ab Ball twists with a 10# ball x 12x




08282017 Day 1 - Press

Posted by Sunami, 28 August 2017 · 26 views

Incline Bench Press

  • 45 Lb x 5 reps @ 5
  • 65 Lb x 5 reps @ 6
  • 85 Lb x 5 reps @ 7 + 45 Lb Rep PR
  • 95 Lb x 5 reps @ 8 + 55 Lb Rep PR
  • 115 Lb x 3 reps @ 10
Notes:

BB Incline Bench Press
Work up in sets of 5 to 3x5 (should still have rep in tank on last set), -my bad over zealous and only could get 3 reps on last set - should have done 105#



Incline Bench Press (Paused)

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

then drop weight 10% and do 2x5 with 1-2 count pause on chest for reach rest.



Chest Supported Row

  • 50 Lb x 10 reps @ 5
  • 90 Lb x 10 reps @ 6
  • 110 Lb x 10 reps @ 7
  • 130 Lb x 10 reps @ 8 + 15 Lb Rep PR
  • 160 Lb x 10 reps @ 9 + 45 Lb Rep PR
  • 180 Lb x 10 reps @ 9.5 + 65 Lb Rep PR
Notes:

Work up in 5 sets of 10 to a tough set of 10. Straps on last two sets to really push the back not the grip.
Used a different machine. They don't really have the right equipment for a BB chest supported row. This machine is chest supported row, but each arm is independent of the other, rather than pulling with both, like you would a BB, so I had to figure out the correct weights for it. The weights shown are TOTAL weight not for each arm. When I list 50#, that means 25# each arm.



Bodyweight

244.3 Lb



Monday-Press

 

SUPERSET
Kneeling DB single arm Shoulder press
(kneel like in a lunge or hip flexor stretch. Squeeze butt and core to stay tight. Hold DB in hand that knee is down. Control the reps down, explode up, hold, repeat)
3x8/side with 3 count going down, keep core engaged - 15#
DB Incline Bench Rear delt raises with thumbs down
Use light weight hear and feel the rear delts, rhomboids and lower traps fire. If you use more than a 2.5 plate or 5# dumbbell I would be impressed (aka don’t use a ton of weight lol)
3x15 reps with good squeeze - 5#

 

SUPERSET
One Arm Overhead DB tricep extensions
2x15/arm - 15#
Bicep curls
2 sets, you pick, go for pump - 10 @ 20#








Copyright 2015 LIFT, LLC