2017-01-04


Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-04

Wednesday, 1/4 3+

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 3+, 255 x3, 285 x3, 325 x10

Front Squat – 3 x 3+, 150 x3, 170 x3, 190 x9

DB Rows – 4 x 10, 80, 80, 80, 80

Tire Step-ups – 4 x 10, 60, 70, 70, 70

CB Hip Raise Sit ups – 4 x 12, 12, 12, 12, 12

Seated Good Morning – 4 x 10, 105, 105, 115, 115

Feeling very fired up to deadlift today after last night’s cheat meal.  Oh carbs, how I love you.  I have been experimenting with some form tweaks, and had a bit of a breakthrough today.  Pulling felt great and I hit 10 @ 325# which is very solid for me.  Unfortunately, my phone cut out after the first rep, but it was a great set.

Moved on to front squats.  Managed 190# for 9 and was pleased with that.

The dumbbell rows are work and challenging for my grip.  Tire stepups are improving and I increased the weight here.

I upped the reps on the hip raise situps and upped the weight on the seated good mornings.  Ran out of time for a finisher since I had an appointment with the chiropractor.  Gotta stay well adjusted!





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