2016-11-21


Posted on November 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-11-21

Monday, 11/21 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 110 x3, 120 x3, 140 x8

Speed log, clean every rep – 105 x 9 in 60s

Axle SOHP – 3 x 3+, 60 x3, 70 x3, 80 x10

WG Pullups – 4 x 10, Black, black, black, bodyweight singles

Super Ram Bench – 4 x 10, 175, 175, 175, 175

Bradfords – 4 x 10, 55, 55, 55, 55

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 25, 25, 25, 25

Overhead Yoke Carries – 3x 45’, 195 x2, 215 x2, 235 x1

Not a bad day for log.  My log stamina is improving.  I felt pretty good about speed log as well, and as my conditioning improves more that will go up too.

Since I finally received my axle, I swapped out the dumbbell SOHP for the axle so I can get my hands on the new implement.  I’ll likely change B week to include axle pressing now instead of bench.  I started out conservative since I wasn’t sure how hard it would be on the axle.  I got 80 for 10, so it seems about the same for me.

WG pullups are feeling good.  Excited to be finishing with unassisted singles.  Super Ram bench was pretty solid.  I did have to rest-pause some of the reps in the final 2 sets, but I got them all.

Bradfords, hanging leg raises and db flys were a grind.  I went up on the bradfords and flys, and I can tell.

I finished with some overhead yoke walks, and my shoulders were smoked.





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