2016-01-13


Posted on January 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-13

Wednesday, 1/13 4 Weeks Out

12” Deadlift – 3 x 3+, 235 x3, 275 x3, 305 x10 Paused

Box Squat – 3 x 3+, 110 x3, 185 x3, 200 x8

Barbell Row – 4 x 10, 155, 165, 165, 165

Yoke Bar Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 135, 145, 145

Stone Trainer – 4 x 10, 135, 135, 135, 135

Tire Flips – 4(1:00/0:30), 11, 9, 10, 10

I finally hit a reduction of 4% bodyfat today, and I’m feeling pretty good about it. Then I had a big lunch with a friend, so I needed to make sure I killed my session today.

12” deads are still on the very light side, but I’m trying not to get too aggressive here. I have plenty of time to develop, and I want to maintain my muscular endurance as I increase the weight. I want to get a lot of reps in this event at nats. I am hoping to be well over 10 reps, so I want to keep working the paused high rep pulls. I resisted the urge to go to 3 plates here, and I’m glad that I did. That is a big mental hurdle for me, so I’m glad I kept it at 305 and got 10. That will help my confidence for next time.

I totally screwed up the load on box squats, and basically skipped the real first set, which was supposed to be 155. I read my notes wrong, and went right to 185, so then I just finished out with the last set. These are pretty hard for me still since I’m not used to training back squats the way I used to. I am enjoying rebuilding this lift.

I pushed the rows up to 165, and I’ll go up again soon. The yoke bar stepups were a grind, and I can definitely tell that I still need the unilateral work. Monster good mornings felt great, and I increased here again. I can tell that the yoke good mornings are really helping, since I haven’t done monsters this heavy ever I think. The combination in opposing weeks is really working for me. Stone trainer was rough. Going all four sets at the 135 was really challenging, but the hip drive work will pay off on stones.

I finished with some tire flips, and I’m still fairly consistent here, but I need to work on my speed a bit. I was pretty smoked by this point, and had to dig deep to get through them today.





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