2017-02-13


Posted on February 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-13

Monday, 2/13

Warmup – dynamic stretch, sledgehammer

Log Press Away – 3 x 3+, 100 x3, 120 x3, 135 x5

Speed Log Clean & Press – 60s, 105# x 10

Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L

Super Ram Bench – 4 x 10, 155, 155, 165, 165

Scapular Retraction – 4 x 10, 50, 50, 50, 50

Db Fly – 4 x 10, 15, 20, 20, 20

Z Press – 4 x 10, 55, 55, 60, 60

Ab Rollouts – 4 x 10, 10, 10, 10V, 10V

OH Yoke with partial press (+1) – 195, 195, 195

Feeling less than fresh after all the shoveling in the past few days, but on Mondays we press the weights overhead, so that is what I will do.

I only got 5 on the log today, but I am not too phased by this.  There was a LOT of shoveling in the past few days and I am not fresh right now.  I redeemed myself on the speed log and hit 10.

On the circus dumbbell, I was feeling solid.  I hit 10 at 70 with each arm.

Super Ram bench seems to really help with my pressing power, so that is in the program and improving.  Soon, it will be a bodyweight press, which is a big mental milestone for me.

Scaps are coming along nicely, as are dumbbell flys. I went up on the flys.  The Z presses are improving.  And the rollouts feel great.

For my finisher, I did my OH yoke runs with a partial press.  I increased the pressing distance this time, so that had me feeling good.





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