Posted on April 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-18

Monday, 4/18 7 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 110 x3, 125 x3, 140 x12, 95 x 10 in 0:60s

Z Presses – 3 x 3+, 70 x3, 80 x3, 90 x5

Circus db – 4 x 10, 60, 60, 60, 65

Super Ram Bench – 4 x 10, 185, 185, 185, 185

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 20, 20, 20, 20

Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255

So I was pretty sick last night and very concerned about how today’s session would go.  It’s the lightest I’ve ever been in I don’t even know how long, and the first time I’ve been under a major milestone weight since I’ve been a competitive lifter.  I had a lot going against me this session, but I had to put all that aside.

The log great today.  I hit a new rep pr of 12 with 140.  I was really in the zone with the log today and extremely happy with my effort.   I hit 10 reps at 95 on my speed set, and I had just gone up with that, so log was good all-around today.

Z Presses were tough, but I managed 5 reps with 90 today. I was pretty smoked after all that log work.

I managed to count correctly with my circus db press sets today.  I even went up on the last set.  Super Ram bench felt great, and I am happy with my progress here.  Pressing feels great lately.

Bradfords are coming along.  Wide Grip pullups are also improving. I feel like my back is really getting stronger between the pullups and all the back stuff on leg day.  The dumbbell flys felt are still a challenge, but some of that is likely because they are last.

I finished with some overhead yoke carries.  These were pretty tough but I’m feeling like they’re translating well.

I felt great after this session and went for a 2 mile run unweighted.  I didn’t start out with the intention of a fast run, but ¼ mile into it, I felt like going faster.  Then I hit the first checkpoint nearly on pace to come in under ten minute miles, so I turned it on.  I ended up finishing the 2 miles in 19:26, so I felt good about that.

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Pam's Training Log

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


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