2016-03-16


Posted on March 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-16

Wednesday, 3/16 12 Weeks Out

12” Deadlift – 3 x 5+, 235 x5, 265 x5, 305 x11 Paused

Box Squat – 3 x 5+, 160 x5, 185 x5, 205 x11

Front Squat – 3 x 10, 140, 140, 140

Barbell Row – 3 x 10, 185, 185, 185

Yoke Bar Stepups – 3 x 10, 60, 60, 60

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

Tire Flips – 4(1:15/0:30), 15, 11, 12, 10

Feeling good coming into today’s session. I really wanted a lot of reps here since the weight was fairly light at the beginning of a new cycle. I hit 305 for 11, and was fairly pleased as I rarely go over 10 reps with deads.

Box squats felt great as well. I hit 11 solid reps at 205. I feel like my squat strength is finally back to a reasonably respectable level.

Rows are solid at 185 and feeling good. The high rep front squats are pretty challenging, but I feel like they will translate nicely. I’ll go back to heavier front squats next cycle.

Stepups and monster good mornings felt great. Working on my left side weakness with the stepups. I finished with 75s rounds of tire flips and felt pretty solid. Then I went on a 1 mile chain run with 20# since it was a nice day.

 





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