Posted on April 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-13

Wednesday, 4/13 8 Weeks Out

12” Deadlift – 3 x 5+, 245 x5, 275 x5, 315 x11 Paused

Front Squat – 3 x 5+, 140 x5, 160 x5, 185 x10

Barbell Row – 3 x 10, 185, 195, 195

Squat – 3 x 15, 150, 150, 150

Yoke Bar Stepups – 3 x 10, 65, 70, 70

Monster Good Mornings – 3 x 10, 145, 155, 155

Stone Squats – 4(0:60/0:30), 12, 10, 7, 8

Carbs are magic.  I was feeling so tired on Monday I decided to make Tuesday a high carb day. It was a good decision.  I felt amazing coming into today’s session. Like a whole new woman.  Everything felt light today and it was a great day.

The 12” deadlifts felt crisp and powerful.  The last set was very powerful and even reasonably fast (video). It’s the best I’ve felt deadlifting in a long time, and I felt like I had plenty more in the tank.

Front squats are back on the 5/3/1+ plan this cycle.  I was happy to bang out 10 at 185.  It was a tough ten, but I did it.

Rows felt crisp, so I went up.  I superset this with some 15 rep squat sets. Squatting that much feels like cardio.

My last superset has stepups and monster good mornings. Stepups felt very solid and I went up here.  Monster good mornings were crisp and I went up here as well.

I finished with some explosive stone squats.  This is a new finisher for me, but I’ll be sticking with it.  I only used the 114, but it was a tough one.  I really think this will translate well to my loads.

I felt great at the end of the session so I did an easy 2 miles afterwards.  So glad I had a refeed day.


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Pam's Training Log

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