2016-01-11


Posted on January 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-11

Monday, 1/11 4 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 100 x3, 115 x3, 130 x10, 70 x 15

Incline Bench – 3 x 3+, 95 x3, 115 x3, 125 x7

Circus db – 4 x 10, 45, 50, 55, 55

Super Ram Bench – 4 x 10, 165, 165, 165, 165

Scap Retraction – 4 x 10, 40, 40, 40, 40

Db Rows – 4 x 10, 70, 70, 70, 70

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 175# bag, 1.5c/1s, .5c/1s, 1c/1s, 1c/1s

Log felt great today. The weight doesn’t feel heavy at all, but I do get a little winded at rep 7. I want to keep pushing the reps here as the weight goes up, and I think I’ll be able to do that for a while. The 70 felt really easy after, and I think I’ll go up for the volume set next time.

Incline bench was pretty tough. I did take the weight down some from last time, but 7 reps was a challenge. It makes me laugh that my overhead is better than my incline now.

My volume work on the circus db was very helpful. I’ve gotten some critique from a strongman friend and I think it’s helping.               I felt like I got much more leg drive into the db this time versus last week.

The super ram / scap retraction superset was good. I’m more dialed in with the weight here this week. The db row / db fly superset was tough since I went up on both. My chest is pretty tired now.

I finished up with sandbag sprints with the 175. These were really challenging, and I was staggering afterwards. My pick is improving slowly.





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