2016-12-05


Posted on December 6th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-05

Monday, 12/5 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 120 x5, 130 x3, 145 x5

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

Axle SOHP – 3 x 5/3/1+, 65 x5, 75 x3, 85 x9

WG Pullups – 5 x 10, ¾” black, ¾” black, ¾” black, ½” black, BW triple & singles

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

Bradfords – 5 x 10, 55, 55, 55, 55, 55

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 25, 25, 25, 25, 25

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

Not a bad day today, but log could have been better.  Feeling a little shaky in the rack position, even though the lockouts were pretty easy.  I think it’s time for a refeed.

Speed log was also ok.  I got 9 plus I racked the tenth rep, but couldn’t get it pressed in time.  I want that tenth rep next time.

The axle SOHP was solid.  I’m getting used to that fatter bar.  85 for 9 on a day where I’m feeling kind of off isn’t bad.

Widegrip pullups continue to improve.  I hit an unassisted triple today on the last set.  Feeling good about my progress with that.

Super Ram bench is challenging.  I’ve had to rest pause the last several sets, but I’m getting them done.

Bradfords are a grind, but feeling good.  Hangling leg raises are improving, and I’m getting my toes to the bar more.  The dumbbell flys were tough today.  I was getting tired.

I finished with some overhead yoke runs.  I didn’t go too heavy, but I did both laps with the 235 this time, so it’s a slight improvement.





Comments are closed.



Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.

2017-07-13

Thursday, 7/13 2 Weeks Out

DNP

Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...

2017-07-12

Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...

2017-07-11

Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...