2016-09-19


Posted on October 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-19

Monday, 9/19 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 95 x5, 110 x5, 120 x8

Speed log, clean every rep – 90 x 12 in 60s

db SOHP – 3 x 5+, 20 x5, 30 x5, 40 x6 R, 5 L

WG Pullups – 3 x 10, green, green, negative

Super Ram Bench – 3 x 10, 165, 165, 165

Bradfords – 3 x 10, 45, 45, 45

HLR – 3 x 10, 10, 10, 10

Db Flys – 3 x 10, 15, 15, 15

First day ‘back’ in action on the new program.  I’m definitely not at my best, but at least I’m on the path to return to that point.

Log felt weird pressing away.  Lefty felt very weak and I decided to sub some unilateral pressing for the planned SOHP.  It was harder than I expected.

WG pullups are improving and I decided to do the last set as negatives.  Super Ram bench was excellent and I am glad to be benching again.

Bradfords, hanging leg raises and db flys were solid.  I did not plan a finisher since I’m still recovering from the sinus infection and I pulled a fire truck yesterday.

Not a bad first day back, but plenty of work to do.





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