2016-08-01


Posted on August 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-01

Monday, 8/1

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x14, 80 x10, 90 x8, 105 x6, 120 x4, 105 x6, 90 x8, 80 x10, 70 x14

Db SOHP – 3 x 15, 12, 15, 15

W Press – 3 x 15, 5, 5, 5

Scap Retraction – 3 x 15, 40, 40, 40

External Rotation – 3 x 15, 5, 5, 5

HLR – 3 x 15, 15, 15, 15

On to a few weeks of rehab and time to get my nutrition back on point.

I am doing another round of the post nationals program for pressing days, keeping weights the same and increasing reps for the work sets. Leg days will be totally focused on rehab for now, hoping to build back up as my symmetrical function improves.

The push presses with the fat gripz felt great and I think the increased reps will help me more than going heavy right now.

I increased weight on the db SOHP, and that felt solid.  Shoulders were burning between that and the W presses.

Scaps, external rotations and the HLR all felt great.  I scrapped any finisher while I’m this asymmetrical. Hope that will be back soon.





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