2017-06-19


Posted on June 21st, by dwalczak in Pam's Training Log. Comments Off on 2017-06-19

Monday, 6/19 5 Weeks Out

Squat – 3 x 3, 270, 290, 290

Log Press Away – 3 x 3-4, 160 x3, 160 x3, 160 x4

Log Rack Holds – 2 x 30s, 120, 120

Hammer Kicks – 3 x 10ea. 10, 10, 10

Barbell Hip Thrusts – 3 x 5, 200, 200, 200

Calf Raises – 3 x 25, 80, 80, 80

You know, I weighed in a little heavy today, but I feel strong. I’ve had some nutritional vacation time lately as I realized I don’t plan to compete at a lower weight class for some time.  Right now, I’m focused on getting strong. And apparently enjoying wine with my husband.

Squats felt very solid today.  I jumped up to 290 and felt very much in control of the weight. I did have to chalk up a bit because it was very sweaty in here and the bar was slipping on me.

Then I moved onto log.  160 has never felt this light to me.  I hit 3 on my first set and lost my air, missing the 4th rep. I probably could have used more time before the second set and had to reclean for the third rep. on the third set I was determined to hit 4 reps, but I did need to reclean it to get there. I was very happy with how well this moved today.

I did two rounds of rack holds at 120#. That was a lot of work.  Then I did some hammer kicks to get my hips moving and superset that with the barbell hip thrusts.

I finished up with the calf raises.  Very happy with today’s results and a little sad that they lowered the log in my next contest.





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