2016-10-16


Posted on October 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-16

 

Monday, 10/10 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 145 x3, 165 x8

Wide Grip Bench – 1 x 15, 95

Close Grip Bench – 1 x 12, 95

Double Db Press – 3 x 5+, 30 x 5, 40 x 5, 50 x 5

Wide Grip Pullups – 4 x 10, Purple, purple, black, negative

Bent Press – 4 x 10, 35, 35, 35, 35

Seated Db Clean – 4 x 10, 8, 12, 12, 12

Front Raise – 4 x 10, 12, 12, 12, 12

Rear Delt Raise – 4 x 10, 20, 20, 20, 20

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

Benching feels good.  The stabilization with the chains is tough.  I only got 165 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#, which will go up next time.

The double dumbbell presses felt good, but I didn’t have the control to get the 60s pressed.  I was disappointed in that, but I’ll get them next time.

Wide grip pullups continue to improve, and it is making me happy.  For a long time, I’ve been pretty stagnant in this area, so it feels good to see progress. Bent presses are a grind, but I think they are helping.

The seated db cleans are challenging. I’ve got them together with front raise and rear delt raise to close out my accessory work in this session.

I finished with the bodyweight skull and push up combination that really smokes me out. Not a bad Monday, especially considering I was rear-ended on Friday.





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