2016-11-07


Posted on November 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-07

Monday, 11/7 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 100 x5, 120 x5, 130 x9

Speed log, clean every rep – 105 x 8 in 60s

db SOHP – 3 x 5+, 30 x5, 30 x5, 40 x10 R, 10 L

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

Super Ram Bench – 3 x 10, 175, 175, 175

Bradfords – 3 x 10, 55, 55, 55

HLR – 3 x 10, 10, 10, 10

Db Flys – 3 x 10, 25, 25, 25

Log day and I’m excited to put up some weight in the new cycle.  I got 130 for 9, less than I wanted but not too bad after the heavy benching on Saturday.  Speed log wasn’t as fast as I’d like, but I’ll keep working on it.

Dumbbell SOHP was ok.  I managed to get 10 reps with each side.  I’ll see if I can get the 50 for a rep or two next time.

Next, I worked the widegrip pullups, which are coming along nicely. I have continued the partial positive with full negative for my final set.  Super Ram bench felt great, even after benching so much on Saturday.

Bradfords felt solid.  Hanging leg raises were harder than I expected, but that may be because of the heavy yokes on Saturday. Dumbbell flys felt solid as well.

I finished with some overhead yoke walks, working up to 245 for one length. It felt heavy, but not a bad way to end a pressing day.





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