2016-03-14


Posted on March 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-14

Monday, 3/14 12 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 100 x5, 115 x5, 130 x10, 90 x 10 in 60s

Z Presses – 3 x 5+, 60 x5, 70 x5, 80 x9

Circus db – 3 x 10, 55, 55, 55

Super Ram Bench – 3 x 10, 175, 175, 175(9)

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

The log felt a little heavy today, but I managed to get ten reps. The first several even had some speed to them. I moved my speed set up to 90#, and still got 10 in 60s, so I was happy with that.

Z Presses are improving. I got 9 at 80# today, which is one more rep vs last cycle. I think these are really helping me power the log off my chest.

Circus db presses are tough, but I moved up a bit to 55#. I don’t like them anymore than I did before, but I want to get better at them. Super Ram feels great. I do still enjoy the feeling of benching heavy weight. Glad I went up, but that last rep I wasn’t sure about.

Bradfords are coming along though the right shoulder protests. Wide grip pullups continue to improve. Dumbbell flys felt great today as well.

I think I was more tired from Saturday’s events than I expected, but they were fun. The sandbag sprints were tough. I really need more work on my picks.





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