2016-04-11


Posted on April 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-11

Monday, 4/11 8 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 105 x5, 120 x5, 135 x11, 95 x 9 in 60s

Z Presses – 3 x 5+, 65 x5, 75 x5, 85 x7

Circus db – 3 x 10, 60, 60, 60

Super Ram Bench – 3 x 10, 185, 185, 185

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

OH Yoke Carries – 3 x (2 x 45’) 195, 215, 245

Coming into this cycle feeling very good.  I am the lightest and leanest I’ve been since the start of my cut and nearly at comp weight.  Today was also my first day using elbow sleeves for the log.  I wanted to test it out.

Log felt good. I wanted to get used to feeling the weight on my chest and not letting that get into my head.  That is a struggle for me sometimes as the weight goes up.  Since I have done 135 for 10 before, I needed to beat those reps.  I actually lost count, but I’m sure I did at least 11.  Could have been 12.  Speed log is improving, but I didn’t hit 10 yet so I’ll stick with 95 for next time.

Z Presses are getting hard.  85 for 7 was not easy, but I did it.

Circus db presses were tough today. I bumped the weight up a bit to 60# and it made a difference. I also lost count of sets here and may have done an extra.  I was supersetting with Super Ram Bench at 185 which felt great.

Bradfords are less of a struggle to complete, but I’m not ready to go up here yet.  Wide grip pullups continue to improve and I may go up here soon.  Dumbbell flys are right about where they should be.

I finished with some overhead yoke walks.  It was surprising to me how much harder it felt after a pressing session.  I was pretty happy to have the 245 fairly easily.

Overall a solid session.  I felt like the elbow sleeves did give me a little bit of help, but not much.  I did notice that I was much more worn out after today’s session than I would have expected.  I think I could use a bit of a refeed tomorrow.





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