Posted on May 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-18

Wednesday, 5/18 3 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 265 x3, 305 x3, 345 x2

Front Squat – 3 x 3+, 155 x3, 175 x3, 200 x4

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

Squats – 4 x 15, 150, 160, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 75, 75

Monster Good Mornings – 4 x 10, 175, 175, 175, 175

Stone Squats – 4(0:60/0:30), 13, 9, 6, 9

Today was a struggle.  I came into the session feeling pretty good, but not super ready for heavy pulls.  Deadlift was not great.  I go ahead of the bar on the second rep, and just managed to muscle it up, but really smoked myself out.  I was frustrated at myself for making such a mental mistake.

Front squats were also frustrating.  My 3+ set was going well until I got a cramp in my foot during the fourth rep.  I racked the bar, but couldn’t shake the cramp enough to go for more reps.

The rest of my session went well in contrast to the beginning.  Rows felt great.  Squats were exhausting, and I forgot what I was supposed to load on the first set.  I fixed it after.

Yoke Bar Stepups felt great and I went up a bit.  Monster good mornings felt great and I pushed the weight up another 10# here as well.  It’s crazy to me that I’m less than 20# away from reps of bodyweight.

I finished with stone squats.  I had a good first round, and I was happy with my stamina improvements.  I had a rough third round, but was able to dig in for the last set.

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Pam's Training Log

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


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