2016-05-16


Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-16

Monday, 5/16 3 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 115 x3, 130 x3, 145 x10

Speed Log 100 x 9 in 0:60s

Z Presses – 3 x 3+, 75 x3, 85 x3, 95 x5

WG Pullups – 4 x 10, green, green, green, green

Super Ram Bench – 4 x 10, 185, 185, 185, 185

Bradford Presses – 4 x 10, 50, 50, 50, 50

Db Pullovers – 4 x 10, 60, 60, 60, 60

Db Flys – 4 x 10, 20, 20, 20, 20

Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255

Log is my friend.  I think log might be my favorite event in nats this year.  It sure isn’t stones! Today’s log pressing was fueled by a breakfast of pancakes and hamburgers.

I hit a new rep pr of 10 with 145 on the log today and I was pleased.  I am getting much more comfortable with a heavy log on my chest. It honestly felt great.  Speed log went up this time to 100#, and I got 9.

Z Presses were tough, but I managed 5 reps with 95 so we’re still moving forward.

Wide grip pullups feeling good on the smaller band.  I superset this with the Super Ram Bench. Benching is going well, but my triceps ran out of gas on the last set.

Bradfords felt stronger than they ever have.  The pullovers are solid and the flys are improving.

I finished with some overhead yoke carries.  It felt good to get back under the yoke.  Overall a very solid day.





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