2017-06-22


Posted on June 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-22

Thursday, 6/22 5 Weeks Out

Repetition Deadlift – 1 x 10 reps, 335

Monster Good Mornings – 3 x 10 reps, 155, 155, 155

Kettlebell Swings – 3 x 20, 50, 50, 50

Pullup – 3 x 10, Black, Black, Black 5 + 4 unassisted singles

Shrugs – 3 x 15, 275, 275, 275

Rear Delt Raise – 3 x 10, 30, 30, 30

Hammer Curls – 3 x 8, 40, 40, 40

So excited right now. Last repetition day I only hit this weight for a set of four (and last heavy day I struggled for two sets of four, and failed the third set.) Today, I got ten reps fairly easily at 335. This is the best I have pulled since USS nats last year and the injury on the fingal finger.

The monster good mornings after felt great and I increased the volume here because I need the erector work.  20 rep kettlebell swings were superset with the good mornings.  I’m really trying to build up my back with this next cycle.

A pullup & shrug superset was next, and I did 5 unweighted singles to finish the last set of pullups. Shrugs felt strong today.

I finished up with a superset of hammer curls and rear delt raises. I had to lower the reps on the hammer curls, but since I went up 10#, I’ll take it.

Overall a great day and one I really needed. The nationals that I’m not going to this weekend was making me a bit sad. It’s hard to watch so many of my strong friends traveling out to compete in a meet where I wanted to be competitive. This is a nice consolation prize and hopefully things will keep going in the right direction.





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