2015-01-28

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-28

Wednesday, 1/28 Week B

 

Warmup – Sandbag Front Squat / Slam, 7/7 35lbs

Deadlift – 3 x 3+, 255 x3, 285 x3, 325 x7

Front Squat – 3 x 3+, 125 x3, 145 x3, 165 x6

Sled pull with rope – 4 x 40ft, 90, 135, 160, 160

Overhead Lunges – 4 x 10, 65, 65, 65, 65

BB complex 10 reps ea– 4 60s rounds with 30s rest between

 

Deadlifts felt great today.  Once I got warmed up, nothing felt heavy.  I wanted 9 at 325, and got 7 solid reps with one in the tank.  I’ve never been much of a high rep deadlifter, so I’ll take that effort all day.  It was only a couple of weeks ago that I was very happy with 330 for 5.

Front squat was also an improvement over a couple of weeks ago.  I got 165 for 6 today, … Read More »


2015-01-26

Posted on January 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-26

Monday, 1/26 Week B

Warmup – Sandbag Clean & Press / Slam, 7/7 35lbs

Axle Press – 3 x 3+, 95 x3, 105 x3, 120 x8

Strich Overhead Press – 3 x 3+, 85 x3, 95 x3, 110 x5

Rows – 4 x 10, 155, 175, 185, 185

Seated dorsiflexion with band – 4 x 10, 10, 10, 10, 10

Rear delts – 4 x 10, 30, 30, 30, 30

Front Raise – 4 x 10, 20, 20, 20, 20

Handstand practice, 30 seconds full inversion, heels against wall for balance, shifting weight slightly side to side.

 

Even though I did the keg work yesterday, I wanted to get my overhead day in before the snow storm.  Axle press went well today considering.  I was happy to get 8 reps at 120.  The strict OHP work is definitely more of a challenge, and I was feeling those keg presses.  … Read More »


2015-01-25

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-25

Sunday, 1/25 Week A

Warmup – Light Log Press

Keg Press – 4 x 5+, 120 x5-right, 120 x5-left, 120 x5-right in 0:60, 120×4-left in 0:60

Keg Shouldering – 4 x 5+, 120 x5-right, 120 x5-left, 120 x6-right in 0:60, 120×3-left in 0:60

Tire Flip – 4 x 60s, 12, 11, 10, 10

 

Since yesterday was a snow day, I did my events training today.  I still find keg work very tiring, but I feel like I’m improving slowly but surely.  For the presses, I got the same reps on the right side as last time, but 4 reps on the left, which was an improvement.

Shouldering was still a bit of a challenge.  I definitely whacked myself in the face a time or two.  On the timed rounds, the right side went well, and I mishandled the keg on my fourth rep attempt, causing me … Read More »


2015-01-21

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-21

Wednesday, 1/21 Week A

 Warmup – Sandbag Squat / Up-down, 10/10 35lbs

 Squat – 3 x 3+, 215 x3, 245 x3, 275 x3

 RDL – 3 x 3+, 215 x3, 245 x3, 275 x5

 Keg Carry – 4 x 60s, 5.5, 6.5, 6, 5.5

 Monster GM – 4 x 10, 125, 125, 125, 125

 Sandbag Tire Stepup – 4 x 10, 60, 60, 60, 60

 Tire flip/Power step finisher – 2 60s rounds with 30s rest between

 

Today was the first day squatting in the new rack.  I’m a bit rusty on … Read More »


2015-01-19

Posted on January 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-19

Monday, 1/19 Week A

Warmup – Sandbag Clean & Press / Slam, 7/7 35lbs

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x9

Bench Press – 3 x 3+, 145 x3, 165 x3, 185 x5

Pullups – 4 x 10 with jump assist, 10, 10, 10, 10

YTWLI – 4 x 10 each, 2.5, 2.5, 2.5, 2.5

Hammers – 4 x 10, 30, 30, 40, 40

Skulls – 4 x 10, 45, 65, 65, 65

Handstand practice, 60 seconds full inversion, heels against wall for balance

 

Log press went well today.  I was happy to get 9 reps at 130.  I plan to do a little testing on the 5/3/1+ week, since the next meet has a max log press event.  Bench has been tough for me lately, and I still don’t have a proper bench in the room yet, but I got 5 at 185 … Read More »


2015-01-17

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-17

Saturday, 1/17 Week B

Warmup – Sandbag Squat/slam / Clean & Press, 10/10 35lbs

Tire flip – 1 60s round, 13.5 flips

18” Deadlift – 3 x 5+, 275 x5, 315 x5, 355 x7

Yoke – 3 x up and back in room, 275, 315, 360

Farmer’s Walk – 3 x up and back in room, 135, 155, 185

 

I was especially excited for today’s session since I got to use my new yoke/rack combo for the first time.  My warmup was more challenging than I expected, but I powered through.  The tire flip round was a little disappointing, as I only tied my prior week’s record. It really makes a difference when the flip goes over crisply vs when it bounces.

The 18” deadlifts went fairly well.  275 and 315 felt very light. 355 felt ok, but on rep 4, my back cracked.  It didn’t hurt, … Read More »


2015-01-14

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-14

Wednesday, 1/14 Week B

Warmup – Sandbag Front Squat / slam, 7/1 35lbs

Deadlift – 3 x 5+, 235 x5, 265 x5, 305 x9

Front Squat – 3 x 5+, 115 x5, 135 x5, 155 x6

Seated sled pull – 3 x 45, 90, 135

BB OH Lunges – 3 x 10, 65, 65, 65

3 rounds of (Tire jumps x 10, BB Complex x 10 reps each)

 

Deads felt great today.  Had one or two in the tank, but I tend to get a little winded with high rep deads, so I decided 9 was enough.  I was pleased with the effort.  The front squats were very challenging since I didn’t have rack access.  I ended up with a kind of goofy setup that had me asymmetrically loading the bottom of the squat.  It was far from idea, but I managed to get my set in.  … Read More »


2015-01-12

Posted on January 15th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-12

Monday, 1/12 Week B

Warmup – Sandbag Clean & press / slam, 5/1

Axle Press – 3 x 5+, 85 x5, 95 x5, 110 x10

Strict Overhead Press – 3 x 5+, 75 x5, 85 x5, 100 x8

Rows – 3 x 10, 135, 155, 175

Seated dorsiflexion with light band – 3 x 10

Rear delts – 3 x 10, 30, 30, 30

Front Raise – 3 x 10, 20, 20, 20

 

I had a good head of steam heading into today’s session.  … Read More »


2015-01-10

Posted on January 15th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-10

Saturday, 1/10 Week A

Warmup – Sandbag Clean & press, Light Log Press

Keg Press from floor – 3 x 5+, 120lb keg x5 Right Handed, 120lb keg x5 Left Handed, 120lb keg x5 Right Handed in 60s

Keg Shouldering from floor – 3 x 5+, 120lb keg x5 Left Handed, 120lb keg x5 Right Handed, 120lb keg x4 Left Handed in 60s

Tire Flip – 3 x 60s rounds with 30s rest between, 12, 11, 11

 

Heavier keg was a challenge to handle. Need to work on leg drive for the press, I’ve been muscling them up mostly and that isn’t going to work when the keg is heavier.  My left side is still awkward feeling, but I’m getting better leg drive, so that’s something.

Keg shouldering was harder this time since I started with my left side. I’m trying to not rely too much … Read More »


2015-01-07

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-07

Wednesday, 1/7 Week A

Warmup – KB One handed swing, up-down, 10/10

Squat – 3 x 5+, 205 x5, 225 x5, 260 x8

RDL – 3 x 5+, 205 x5, 225 x5, 260 x7

Keg Carry – 112lbs, 3 x 60sec rounds, 300ft, 260ft, 240ft

Monster Good mornings – 3 x 10, 115, 115, 125

Barbell Stepup on tire – 3 x 10, 65, 65, 65

Prowler double suicide – 225lbs

 

Guess what day it is?!  Guess. What. Day. It. Is?!  Leg Dayyyyyyyy!  I do get very excited about leg day.  My squats felt much better this week.  After taking most of the summer and fall without much back squatting, it’s taken me longer than I thought to feel at home under the bar again.  I was doing a bunch of front squats during that time, so it was surprising to me how awkward I felt when I … Read More »




Pam's Training Log

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