2016-03-30


Posted on April 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-30

Wednesday, 3/30 10 Weeks Out

12” Deadlift – 5/3/1+, 265 x5, 305 x3, 340 x9 Paused

Box Squat – 5/3/1+, 180 x5, 210 x3, 230 x9

Front Squat – 5 x 10, 150, 150, 150, 150, 150

Barbell Row – 5 x 10, 185, 185, 185, 185, 185

Yoke Bar Stepups – 5 x 10, 60, 60, 60, 60, 60

Monster Good Mornings – 5 x 10, 145, 145, 145, 145, 145

Tire Flips – 5(1:15/0:30), 12, 11, 10, 10, 9

Feeling good today, but was a little apprehensive of the undertaking coming into today’s training.  High intensity, high volume (for me) leg day is a killer.  12” deadlift is progressing well, I hit 9 reps at 340 with pauses.  I did a good job staying tight between reps, something I’ve been working on lately.

The box squats were also solid.  I really enjoy these deep box squats and I feel like they are helping develop my loading power for heavier stones. Initiating movement from a deep dead stop is tough.  I was happy with 9 eps at this weight.

Rows and front squats were strong today.  I am really pleased with getting up to a 150 front squat for 5 x 10.  Volume on a front squat used to be a real struggle for me, even going over 7 consecutive reps was a big deal at one point.  Between the yoke bar and adding a ton of volume, I’m much stronger at higher rep ranges.

The yoke bar stepups are getting better.  It will be time to add weight soon.  The good mornings are feeling great, and I’ll go up here again next time too.

I finished up with a 5 round set of 75s tire flips.  I was dragging by the end, but I finished.  A tough session, and I was smoked at the end, but I’m happy with what I accomplished today.  Looking forward to the next two cycles.





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