2016-07-13


Posted on July 25th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-13

Wednesday, 7/13

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x10, 125 x8, 145 x6, 165 x4, 185 x2, 165 x4, 145 x6, 125 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 50, 50, 50

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 60, 60, 60, 60

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

OH Yoke Carry – 195, 215, 215

2 mile unweighted run

I love benching.  It went very well today.  It’s kind of strange to me that having not benched regularly in 2 years, I can rep nearly bodyweight in just 4 weeks. Honestly the 185 was a very easy 2, I’m sure 195 would be totally doable.

Feeling stronger all over. Rear delt raise and curls are feeling good.  Bodyweight skulls are never easy, but they are smoothing out. Dumbbell pullovers feeling good.

The core blaster throw & catch is also smoothing out.  Getting better at my aim.

I finished up with some overhead yoke.  It felt great and it was the first time since nationals that I went over 195.  Then I did a 2 mile run.





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