2016-02-15


Posted on February 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-15

Monday, 2/15 16 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 95 x5, 110 x5, 125 x10

Z Presses – 3 x 5+, 60 x5, 70 x5, 75 x10

Circus db – 3 x 10, 50, 50, 50

Super Ram Bench – 3 x 10, 135, 145, 155

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 15, 15, 15

My neck is bothering me. Log felt awkward today, my form was all over the place, but hit 10. I will need to work on speed a bit, but I don’t think I go the whole minute with 160, so it’s not as big of a priority as it would be if the competition weight were lighter.

I added Z presses into my program for the first time, and I liked them. They are hard with surprisingly little weight. I only went up to 75, and I got 10 but it wasn’t as easily as I expected. I’m glad to have added these.

Circus dumbbell still isn’t fun, but I know it’s good for me. I’ll work on adding weight here. Super ram bench felt great, and I was maybe a bit conservative here. I’ll push this more next time. Bradfords bothered the neck a lot at first, but it improved with each set. Wide grip pullups are coming along and dumbbell flys felt good as well.

I skipped a finisher today since it’s my first day back and my neck was bothering me quite a bit.





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