2016-09-26


Posted on October 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-26

Monday, 9/26 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5+, 115 x5, 135 x5, 155 x8

Wide Grip Bench – 1 x 10, 95

Close Grip Bench – 1 x 10, 95

Double Db Press – 3 x 5+, 20 x 5, 30 x 5, 40 x 10

Wide Grip Pullups – 3 x 10, Green, black, purple

Seated Db Clean – 3 x 10, 8, 8, 8

Front Raise – 3 x 10, 12, 12, 12

Rear Delt Raise – 3 x 10, 15, 15, 20

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Row 500m 1:47

Glad to be benching again, especially chain bench.  45# of chain on each side is very satisfying and the stabilization makes it challenging.  I only got 155 for 8, but that will get better as I get used to the stabilization.  I followed that with a set of wide grip and a set of close grip at 95#. Felt pretty good to get to bench all the ways.

I tried double dumbbell pressing on a tip from a friend and it was ok. Went up to 40s for 10 reps.

Wide grip pullups are grinding along, and these bent presses are an interesting change.

Seated db cleans to work the shoulders are tougher than I remembered.  Front raise and rear delt raise for some more shoulder work.  I’m looking to grow my shoulders and lats some this off season.

I finished with a bodyweight skull and push up finisher that is very tough, followed by a quick 500m row. Another good day.





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