2017-02-06


Posted on February 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-06

Monday, 2/6

Warmup – dynamic stretch, fire hydrants

Log Press Away – 3 x 5+, 95 x5, 110 x5, 125 x7

Speed Log – 60s, 105# x 8

Circus db Press– 3 x 5+, 50 x5, 60 x5, 65 x10 R, 65 x10 L

Super Ram Bench – 3 x 10, 155, 155, 155

Scap Retraction – 3 x 12, 50, 50, 50

Db Fly – 3 x 10, 15, 15, 15

Z Press – 3 x 10, 45, 50, 55

Barbell Rollouts – 3 x 10, 10, 10, 10

OH Yoke with partial press (+2) – 195, 195

Excited to get back to a log cycle to give the wrists a break from the axle.  Happy to be back with the log after Saturday’s pressing efforts.  Wasn’t too surprised to only get 7 today.  I was a bit tired from that 160#.

The speed log at 105# was solid, but I want more than 8 next time.  CDB went well.  I dropped that weight down a little to focus on reps.  I want to keep hitting some volume here.  I was happy to get 10 reps each side.

I brought back Super Ram Bench in this cycle.  I feel like this really helps my lockout on heavy overheads.  The scap retractions are keeping the upper back in good shape.

I added back the dumbbell flys to bring up the chest a bit.  Need some more padding there to press from. I also added in Z presses as some volume pressing.  And hit the abs with some rollouts.

I finished with some OH Yoke work.  I added a partial press to the start.  It was tough, but it is time to put in the work.





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