2016-03-21


Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-21

Monday, 3/21 11 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 140 x5, 90 x 11 in 0:60s

Z Presses – 3 x 3+, 65 x3, 75 x3, 85 x7

Circus db – 4 x 10, 55, 55, 55, 55

Super Ram Bench – 4 x 10, 175, 175, 175, 175

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2s, 2.5c/2s, 2c/2s, 2c/2s

Log felt ok today, but I still don’t feel like I’m getting as much out of my legs as I could be.  Gotta keep grinding.  My reps with 140 were a struggle, but 5 could have been worse.  I hit 11 reps at 90 on my speed set, so time to bump that up again.

Z Presses are pretty challenging.  I managed 7 reps with 85 today. Still fighting the leg cramps on higher weights.

Circus db presses are still a grind, but I think the reps are helping.  Super Ram bench is improving quickly.  175 was fairly easy this time, but I think my shoulders might be about all set with the heavy bench plus heavy log.  I’ll drop this out next cycle.

Bradfords are still challenging, but doable.  Wide Grip pullups are feeling stronger.  Dumbbell flys felt great today.

I finished with some good sandbag sprints.  Picks still need work, but are slowly improving.





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