PBo's Power Week

Pam Bosko, connoisseur of all things heavy, will be contributing to LRB each week on her training (which is currently prep for Relentless Detroit) and some insights on life, her struggles, and anything else her big coconut decides to write about!

In case you didn't know, Dan Green was Pam's coach for quite some time so all of her training methods reflect that of Dan's methodology.  So obviously you'd be well served to see how Pam does things because she still trains based around those methods.

From PBo this week........

This past week of training was my last week before transitioning my squat and deadlift back over to my competition stances.  For the last 6 weeks I've been squatting high bar with a narrow-medium stance and pulling conventional. Relentless Detroit is roughly 7 weeks away which leaves me 6 training weeks to dial everything in forNovember 2.

For the next 3 weeks, I will continue with the split I've been running for the last 6 weeks:


back squat - transition back to comp stance of low bar/wider stance
strict press
front squat
bench
deadlift - transition back to sumo

The last 3 training weeks will slightly different:

back squat
bench
back squat
bench
deadlift

Numbers and work from last week, all training is done raw using only a belt and wrist wraps:

Tuesday Sept 9
Paused High Bar Squats:
bar x 10, 88 x 8, 132 x 3, 157 x 1, 176 x 1, 201 x 1, 220 x 1, 245 x 1

Work sets, not paused:
264 x 3, 235 x 3 x 2 sets

http://youtu.be/ydkZUUq7tWI

Thursday Sept 11
Strict Press - pinkies 2 inches from the rings:
bar x 10, 65 x 8, 75 x 5, 85 x 3, 95 x 3, 110 x 3, 95 x 5 x 2 sets

Bradford Press
60 x AMRAP x 2  (7 reps, 6 reps)

A1 Neutral Grip chins - front delts touching the bar: 12 reps, 8 reps
A2 DB laterals: 20 lb x 15 x 2 sets

Friday Sept 12 - did not lift as I drove to Fargo, ND after work which is 4 hours straight south from Winnipeg

Saturday Sept 13 - trained at Dakota Barbell with my good friends Marshall and Kathy Johnson and the rest of the DBB crew

Bench - Ring Finger on Rings:
bar x 10, 65 x 6, 95 x 5, 115 x 3, 135 x 1, 145 x 1, 165 x 1, 175 x 3 x 3, 145 x AMRAP x 2 (8 reps, 7 reps)

Paused 45 deg incline press:
95 x 8, 95 x 6

DB tri-set with no rests between sets:
seated lateral raise/seated bicep curl/seated OHP - 15 lbs x 12/12/12 x 2 sets

http://youtu.be/r5j1lb8DQQw

Sunday Sept 14

Conventional Deadlifts:
hook grip: 135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
mixed grip: 345 x 1, 370 x 1, 390 x 1, 405 x 0 - missed at the top of the thigh

4 inch Deficit Deadlifts:
335 x 4

Snatch Grip 4 inch Deficit Deadlifts:
175 x AMRAP (10 reps)

http://youtu.be/yE8SxGgSE1E

I typically do not max out in training and if I do it is not on a competition lift.  I save that for the platform.  Since this was my last conventional pull before switching over to sumo I wanted to see what I could do.  The last time I maxed my conventional pull was 2 years ago.  I hit 380 lbs weighing 20 lbs more than I do now.