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08272017 Day 5 - Lower

Posted by Sunami, 28 August 2017 · 140 views

Conventional Deadlift

  • 135 Lb x 3 reps @ 4
  • 185 Lb x 3 reps @ 5
  • 225 Lb x 3 reps @ 6
  • 275 Lb x 3 reps @ 7
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
  • 300 Lb x 2 reps @ 8 + 55 Lb Rep PR
Notes:

Deadlift
Work up in triples to 7x2 at 80%. Rest 2 minutes between sets



Barbell Row

  • 115 Lb x 10 reps @ 8
  • 115 Lb x 10 reps @ 8
  • 115 Lb x 12 reps @ 8 + 20 Lb Rep PR
Notes:

Barbell Row
2x10, 1 x AMRAP (same weight as two weeks ago, keep as strict as possible)



Glute-Ham Raise (GHR)

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

Superset
GHR - this gym only has an incline.
3x10 (or three moderately challenging sets, GHRs are weird and sometimes hard to hit reps)
GHR situps or regular sit ups with slow eccentric
3 sets



Glute Ham Sit-Up

  • 0 Lb x 12 reps @ 8
  • 0 Lb x 12 reps @ 8
  • 0 Lb x 12 reps @ 8

Bodyweight

239 Lb



Saturday-Lower

 

Bike intervals:
5 minute warm up
10 minutes of 1 minute hard, 1 minute easy spin
5 minute cooldown




08232017 Day 3 - Lower

Posted by Sunami, 23 August 2017 · 159 views

Low Box Squat (Below Parallel)

  • 45 Lb x 5 reps @ 5
  • 95 Lb x 5 reps @ 6
  • 135 Lb x 5 reps @ 7
  • 180 Lb x 5 reps @ 8
  • 180 Lb x 5 reps @ 8
  • 180 Lb x 5 reps @ 8
  • 180 Lb x 5 reps @ 8
Notes:

Box Squat (parallel box)
Warm up as needed. This will be the same as the press, 3x5 with 5 pounds heavier then AMRAP on 4th set. Keep the AMRAP Clean reps, as long as you hit over 5 we see progress

 

I did these to parallel but the options in the pull down on the logs don't offer that as an option - weird....



walking lunges

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

Walking lunges
4 sets of 10 per leg



Planks

  • 10 Lb x 2 reps @ 10 + 10 Lb Rep PR
Notes:

Plank (with 10 or 25# plate)
2 minutes total with hard ab and glute contraction (15-45 seconds tops per plank set, if you last longer you are not squeezing!)



Bodyweight

239 Lb



Thursday
Warm up with mobility and dynamic effort drills. Be loose before you think about starting
Interval runs
2x ¼ mile then 4 x 1/8th miles, full recovery between intervals. Pace should be faster than 5k but slower than mile pace. Remember to cooldown after. (between intervals a light walk or just standing/stretching while rehydrating)




08212017 Day 1 - Upper/Press

Posted by Sunami, 23 August 2017 · 135 views

Seated Barbell Shoulder Press

  • 45 Lb x 5 reps @ 6
  • 65 Lb x 5 reps @ 7
  • 90 Lb x 5 reps @ 9 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 9 + 5 Lb Rep PR
  • 90 Lb x 5 reps @ 9 + 5 Lb Rep PR
Notes:

BB Seated Strict Press
Last time we hit 5x5 here, this time we are doing 3x5 with 5 pounds heavier then an AMRAP on the 4th set with same weight



Pull-Up

  • 90 Lb x 35 reps @ 10 + 90 Lb Rep PR
Notes:

Pull Ups
(use band/machine assistance as needed, keep control)
35 total reps, sets of 5-8 reps (to judge difficulty)

 

Gravitron set at 90# - did in 5 rep increments.



Dumbbell Row (Single Arm)

  • 20 Lb x 10 reps @ 7
  • 30 Lb x 10 reps @ 8
  • 35 Lb x 10 reps @ 9
  • 35 Lb x 10 reps @ 9

Dumbbell Bench Press

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

DB Bench Press (tempo: down with three count, pause for one, up fast. This will allow you to use lighter weight)
3x10



Dumbbell Side Lateral Raise

  • 8 Lb x 20 reps @ 9.5
  • 8 Lb x 20 reps @ 9.5

Bodyweight

239 Lb



No additional notes




Week 1 - Day 2 Legs and Dead legs...and my coach doesn't love me anymore....

Posted by Sunami, 09 August 2017 · 219 views

High Box Squat (Above Parallel)

  • 45 Lb x 5 reps @ 5
  • 95 Lb x 5 reps @ 6
  • 115 Lb x 5 reps @ 7
  • 135 Lb x 5 reps @ 8
  • 155 Lb x 5 reps @ 8.5
  • 175 Lb x 5 reps @ 8.5
Notes:


Box Squat (parallel box) - did at parallel but this system only has above or below parallel....

Work up in sets of 5 to a top set of 5 with 1-3 reps in tank (so 5x5 with last being moderate)



walking lunges

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


Walking lunges

4 sets of 10 per leg



Planks

  • 0 Lb x 2 reps @ 10
Notes:

Plank
2 minutes total with hard ab and glute contraction



Bodyweight

239 Lb




PHEW...so this week I learned that my body has other muscles....phew...my shoulders and other associated muscles FELT Mondays' work out - but honestly, it is my favorite kind of pain( I really don't like any others though).


Wednesday-Lower


Interval runs

4x ¼ mile or 8 x 1/8th miles, full recovery between intervals (pick the one based on how you feel and where we are at. Pace should be faster than 5k but slower than mile pace. Remember to cool down.

Found 3.8/15:47 optimal pace in order to maintain pace for 1/4 mile intervals. Completed 1.35 miles at a time of 25:54 and an average pace of 19:09.




Week 1 - Competition summary and new Goals!

Posted by Sunami, 09 August 2017 · 204 views

Seated Barbell Shoulder Press

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

Work up in sets of 5 to a top set of 5 with 1-3 reps in tank (so 5x5 with last being moderate)



Pull-Up

  • 80 Lb x 5 reps @ 10 + 10 Lb Rep PR
  • 85 Lb x 5 reps @ 9.5 + 15 Lb Rep PR
  • 90 Lb x 20 reps @ 9.5
Notes:

Pull Ups
(use band/machine assistance as needed, keep control)

30 total reps, sets of 5-8 reps (to judge difficulty)



Dumbbell Side Lateral Raise

  • 8 Lb x 20 reps @ 9
  • 8 Lb x 20 reps @ 9
Notes:

Side lateral raises 2x20



Bodyweight

239 Lb



So I took 1st in my competition and earned a spot in Women's Pro Card competition in October and USS Nationals in June. I was most impressed with how I did on the kegs as I was sweating my ASS off and really upset and worried about getting them up. I cleared the 100# keg and that was all I needed to win that event - WOOOHOOO.
The silver dollar deadlift was a BITCH and was one of the few to clear the empty bar - which was 395# and a new PR and again all I needed to win. The bar was so friggin' stiff no give at all.

 

With all that said here is the new week's training: Day 1 - Pressing

 

Monday-Press

 

Superset EMOM for 12 minutes
(warm up as needed first)
1st, 5th and 9th minute-DB Bench Press for 10-12 reps -
x 12 @20/30/30
2nd, 6th and 10th Minute-One Arm Dumbbell Row (left) 10-12 reps
x 12 @35
3rd, 7th and 11th minute- One Arm Dumbbell Row (right) 10-12 reps
x 12 @35
4th, 8th and 12th minute –REST




Week 2 out- PA Strongest Day 2 - Lower

Posted by Sunami, 19 July 2017 · 217 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 · 172 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 · 195 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 · 170 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 · 159 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








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