2016-02-17


Posted on February 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-17

Wednesday, 2/17 16 Weeks Out

12” Deadlift – 3 x 5+, 225 x5, 265 x5, 295 x7 Paused

Box Squat – 3 x 5+, 145 x5, 170 x5, 190 x10

Front Squat – 3 x 10, 110, 110, 120

Barbell Row – 3 x 10, 135, 155, 155

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Tire Flips – 3(1:00/0:30), 11, 10, 9

Definitely not back to full strength yet, but on my way. The deads didn’t feel all that great, so I didn’t push it. Plenty of time to build up and feel good before nationals. I only hit 7 paused reps at 295, but it wasn’t too bad for an off day.

I redeemed myself a bit on the box squat. I hit 10 solid reps at 190, and now my back squat is on par with my front squat again. It’s funny to me how different it is versus when I was powerlifting. I could back squat a lot more, but I feel so much stronger and more athletic now.

I backed down a bunch on the front squats, but I think I’ll work up as I get used to this much squat volume. Rows felt great, and I’ll be increasing this soon.

Stepups and monster good mornings felt great. Working on my left side weakness with the stepups. I finished with tire flips and felt pretty solid. Not totally shebeast-like, but solid.

 





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