2016-10-19


Posted on October 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-19

Wednesday, 10/19 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5/3/1+, 285 x5, 325 x3, 365 x12

Front Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x10

BB Rows – 5 x 10, 165, 165, 175, 175, 175

CB Hip Raise Sit ups – 5 x 10, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Monster Good Morning – 5 x 10, 135, 135, 135, 135, 135

Stone Squats – 4x(60s/30s), 122#, 15, 5, 7, 9, 7

Run 1.5 miles

Love the high volume leg day.  18” deads are starting to feel solid again.  Got 12 solid reps at 365, which is still very light, but also pretty easy.  I’ll jump that up a bunch next cycle.

Front squat are feeling solid again. 180 for 10 is respectable for me.

Rows felt solid today, and I bumped them up. The hip raise sit ups may need to be weighted in the future. They’re getting pretty easy.

Hammer lunges got challenging for the last few sets, but feel good. Monster good mornings felt very solid.  I’ll go up here soon as well.

I finished with 5 rounds of stone squats because I’m clearly a masochist. I felt very good about my extension today, but my consistency was crap.  However, on a high volume day, I’ll call it a win.





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