Posted on November 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-11-16

Wednesday, 11/16 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5+, 225 x5, 265 x5, 305 x5

Squat – 3 x 5+, 140 x5, 160 x5, 190 x10

Db Row – 3 x 10, 80, 80, 80

Core Blaster Rainbows – 3 x 10, 10, 10, 10

Split Leg Bulgarians – 3 x 10, 20, 20, 20

Seated Good Mornings – 3 x 10, 95, 95, 95

Tire Flip/Plyo – 3 x (60s/30s), 5, 4.5, 5

Today was tougher than many recent training sessions.  Deadlift was not really feeling great.  I’m pretty sure that is mostly from the unassisted pullup party from Monday.  I just could not for the life of me stay tight at the bar.  It didn’t even feel that heavy, just I felt loose all over, like I couldn’t get my body to work together.

I’m not too worried that this is a larger performance issue, since squats went well.  I hit 10 pretty easily and though this is still light for me, on a true off day that would be a struggle.

Rows were ok, but not easy.  I could feel the fatigue in my lats. Core blaster rainbows are always challenging.  Really putting a lot of force into them.

Split leg Bulgarians make me hate them so much, but I know they are good for me. The seated good mornings are a challenge now that I’ve increased the weight.

I wasn’t terribly high-energy today, but I wanted to power through a finisher anyway. I didn’t hit very impressive numbers, but it felt solid to move.  Can’t skip too many finishers in a row.

Comments are closed.

Pam's Training Log

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


Thursday, 7/13 2 Weeks Out


Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...


Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...


Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...