2016-10-17


Posted on October 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-17

Monday, 10/17 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 110 x5, 125 x3, 135 x8

Speed log, clean every rep – 100 x 10 in 60s

db SOHP – 3 x 5/3/1+, 20 x5/5, 30 x5/5, 40 x10 R, 8 L

WG Pullups – 5 x 10, Purple, purple, black, black, negative

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 175

Bradfords – 5 x 10, 50, 50, 50, 50, 50

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 215, 235

Today felt great.  I finally feel like I’ve got some momentum going in the right direction.  Log felt solid and 8 reps at 135 were smooth.  Lefty is still a little behind, but overall I’m seeing solid improvement.  Speed log felt great and I will go up again next time.

Widegrip pullups continue to improve.  I decided to make the negative set regular grip and I feel like I got more out of it versus wide grip. I’m a lot closer to an unassisted regular grip pullup than an unassisted wide grip one.

Super Ram bench was pretty good.  I cut a couple reps from sets four and five, but not too many.

Bradfords made me feel pretty good.  I am getting better at them and my shoulders look nice when I do them.

Hangling leg raises are improving. I’m working on getting my toes to the bar on every rep.  I’m getting there. The dumbbell flys are solid.  I’ll go up with these soon.

I finished with some overhead yoke runs.  These are also improving and I went up to 235.  Not bad after high volume today.





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