Posted on March 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-28

Monday, 3/28 10 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 115 x5, 130 x3, 145 x5, 95 x8 in 60s

Z Presses – 5/3/1+, 70 x5, 80 x3, 90 x5

Circus dumbbell – 5 x 10, 55, 55, 55, 55, 55

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 185

Bradford Presses – 5 x 10, 45, 45, 45, 45, 45

WG Pullups – 5 x 10, blue, blue, blue, blue, blue

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Log don’t care if your stomach is upset.  Log just wants to play.  I was feeling a bit dodgy coming into today’s session, but 5/3/1+ sessions don’t get missed.  Once I warmed up, I felt much better. I managed 5 reps at 145, 2 more than last cycle.  Next time I need to expect more.  I had 5 in my head as my goal number and mentally let up after that and didn’t get the 6th rep. Next cycle it will be heavier.

I went to 95# for my speed set, and whacked myself in the chin on the first rep. That slowed me down a bit, but I still managed to get 8 reps.

Z Presses were solid today.  90 pounds never felt so heavy, but I managed 5.  I think between these and the Super Ram Bench work, I’m really getting better at my lockouts on log.

Super Ram felt great today, and I pushed the last set up to 185.  I’m getting a lot of back activation and it feels good. Circus db was so many reps, but it’s getting better I think.  I still don’t like it.

Bradfords are very challenging, but I finished every set.  Wide grip pullups are improving but I did have to split the last two sets.  Flys are feeling good and I’ll go up next cycle.

I cut the finisher since I was ready for a nap by the end of this session.  Not totally uncommon in 5/3/1+ week, especially in a cut.  Overall a solid session.

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Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.


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