2016-11-14


Posted on November 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-14

Monday, 11/14 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5+, 135 x5, 145 x5, 165 x10

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 8, 115

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

Wide Grip Pullups – 3 x 10, Black, black, unassisted singles

Bent Press – 3 x 10, 40, 40, 40

Seated Db Clean – 3 x 10, 12, 12, 12

Front Raise – 3 x 10, 15, 15, 15

Rear Delt Raise – 3 x 10, 25, 25, 25

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

Bench felt good today and I was happy to see my numbers go up versus last cycle. Wide grip and close grip felt great too.

The double dumbbell press didn’t go so great and I really wasn’t into it.  I think I’m going to turn them into an accessory movement going forward.

Wide grip pullups were excellent and on the final set, I decided to see if I could do an unassisted pullup.  Turns out I can, so I did a set of 10 singles.  Another 2016 goal checked off.

The bent presses were pretty solid.  I’m definitely improving with these, and should go up again soon. Seated db cleans are coming along.  Might be time to go up there soon as well.

Front raises seem to be a grind at any weight, so I should go up again here too. Rear delt raises felt great.

I finished with a bodyweight skull and push up finisher, and decided not to follow that with rowing.  Not a bad day and very happy to join the pullup club.





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