2016-10-24


Posted on November 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-10-24

Monday, 10/24 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5/3/1+, 135 x5, 155 x3, 175 x6

Wide Grip Bench – 1 x 12, 105

Close Grip Bench – 1 x 12, 105

Double Db Press – 3 x 5+, 30 x 5, 40 x 5, 50 x 5, 60 x 5

Wide Grip Pullups – 5 x 10, Black, black, black, black, negative

Bent Press – 5 x 10, 35, 35, 40, 40, 40

Seated Db Clean – 5 x 10, 12, 12, 12, 12, 12

Front Raise – 5 x 10, 12, 12, 12, 12, 12

Rear Delt Raise – 5 x 10, 20, 20, 20, 20, 20

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

Row 500m 1:45

So smoked today.  The second high volume week is always tough.

Chain bench went well.  I hit 175 for 6 with likely one in the tank, but I didn’t have a spot so I didn’t push it. I hit a set of wide grip and close grip for 12 reps each at 105.

I worked my double dumbbell press, and was happy to hit the 60s for 5.  I failed that weight last time, so hitting it felt good.

Then on to the grinder section of the session. Wide grip pullups are coming along nicely.  I did the last set as a partial positive with a negative.  I’m not that far from an unassisted pullup, which is pretty exciting to me.

The bent presses are improving as well. I’m getting a little more consistent as I get used to them.  I feel like they will help my circus dumbbell stabilization.

The seated db cleans are in this cycle to help my shoulders and I can tell I need it. I added front and rear delt raises to fill out my shoulders as well.

My finisher today was the bodyweight skull and push up countdown ladder. It is not too bad, but I really feel it the next day. I also did a quick 500m on the rower. I was pretty spent at this point.

 





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