2016-04-20


Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-20

Wednesday, 4/20 7 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 295 x3, 335 x7

Front Squat – 3 x 3+, 150 x3, 175 x3, 195 x5

Barbell Rows – 4 x 10, 195, 195, 205, 205

Squats – 4 x 15, 150, 150, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 70, 70

Monster Good Mornings – 4 x 10, 155, 155, 165, 165

Stone Squats – 4(0:60/0:30), 13, 6, 6, 7

Leg day again and I’m feeling good.  Definitely not the carb fueled pulling frenzy of last week, but not bad either.  12” deads went ok.  7 reps at 335 is meh, but I rarely pull great 2 weeks in a row.

Front squats were also mediocre with 195 for 5.  I did push the weight here bringing them back into the 5/3/1+ cycle. We’ll see how next week goes.

The rest of my session went well.  Rows felt great, and I upped the weight here.  It’s strange to me to be rowing over bodyweight. Squats felt good and I went up here as well.

Yoke Bar Stepups are coming along nicely.  Monster good mornings felt great and I pushed the weight up another 10# here as well.

I finished with stone squats.  I had a good first round, but couldn’t maintain the pace into the rest of the rounds.  I had a little more in me so I went for a chain run for 2 miles.  I’d like to be able to do that in under 20 min at some point, but that’s a ways away right now.





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