2015-02-26

Posted on February 26th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-26

Thursday, 2/26 Deload Week

Warmup – Front Squat / Smash 7/1 35lb sandbag

Deadlift– 8 x 3 @ 135 for speed

Foam Roll/Stretch

 

Feeling good today, finally have some of my energy back.  The sandbag work felt great.  It’s been kind of a drag lately, so it was meaningful to feel energetic.  The deadlifts felt excellent, light as a feather.  Worked the speed well.

Also, an unscheduled weight and bodyfat update:  I’ve been dropping a lot this week as I deload.  That’s pretty normal for me, I can usually count on about a 3lb loss the final week.  Since 1/5/15, I’m down 15.8 lbs and 1.7% BF, which puts me at my March 1 goal number.  I was super happy with my progress in the last week, and feel ready for my competition on Saturday.  Stay tuned for a meet report afterwards.


2015-02-23

Posted on February 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-02-23

Monday, 2/23 Deload Week

Warmup – 6 (:45 / :15) Jump Rope

Log Press – 8 x 3 @ 70

db Row – 3 x 10 @ 40

Foam Roll/Stretch

 

I’m in deload week as I finish my preparation for the upcoming meet on Saturday.  Just hit a little light log press for speed and some dumbbell rows to get some blood moving in the upper body.  Then I spent some quality time with the foam roller and stretched out a bit.

I’m feeling good this week, and had a wonderful adjustment this morning at the team chiropractor.  My energy levels are starting to come back, and I should be ready for action by Saturday morning.

Weight and bodyfat update:  Since 1/5/15 I’m down 12.8 lbs and 1.4% BF.  For those of us keeping track that means my progress this week was 2.4lbs and 0.2% BF.  I’m … Read More »


2015-02-19

Posted on February 19th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-19

Thursday, 2/19 Week A

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

Box Squat – 3 x 5+, 175 x5, 205 x3, 230 x8

RDL – 3 x 5+, 205 x3, 235 x3, 265 x5

Monster GM – 3 x 10, 135, 135, 135

Sandbag Tire Stepup – 3 x 10, 60, 60, 60

Core Blaster Paused Hip Raise Situps – 3 x 10, 10, 10, 10

 

So this week is week one of a new cycle.  My plan was to do the Tuesday and Thursday sessions, skip events day, and go right into the Deload week for the upcoming meet next Saturday 2/28.  I’ve been feeling a bit run down lately, so I think the extra couple of days will set me up to be fresh for the meet.

I decided to drop the weight down this cycle, and do box squats instead of conventional squatting.  … Read More »


2015-02-17

Posted on February 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-17

Tuesday, 2/17 Week A

Warmup – light log press

Log Press – 3 x 5+, 95 x5, 110 x5, 125 x10

Bench Press – 3 x 5+, 135 x5, 150 x5, 165 x10

Pullups – 3 x 10 with 2 bands, 10, 10, 10

YTWLI – 3 x 10 each, 2.5, 2.5, 2.5

Hammers – 3 x 10, 40, 40, 40

Skulls – 3 x 10, 65, 65, 65

 

More shoveling today!  Again, I didn’t feel very fresh coming into today’s session.  I got warmed up with the log.  Since I had done plenty of shoveling already, I didn’t feel like I needed a sandbag drill.  I hit 10 easily at 125, might have gone for more if I had felt better coming into the session.  I definitely had at least 2 in the tank.

I finally had a satisfying bench day.  I got 10 at 165, which indicates … Read More »


2015-02-12

Posted on February 12th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-12

Thursday, 2/12 Week B

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

Deadlift – 5/3/1+, 275 x5, 305 x3, 345 x2

Front Squat – 5/3/1+, 135 x5, 155 x3, 175 x5

Sled pull with rope – 4 x 40ft, 135, 160, 160, 180

 

I felt pretty good going into this session, and then it turned out not so great.  Deadlifts felt ok warming up.  I wanted to use today as a testing day to see what my opener should be at the meet coming up.  I did 345 for an easy double.  Then I missed at 365, which I had expected to get fairly easily.  I was frustrated.

Front squat was a bit of a redemption.  I got 175 for 5 today, with one in the tank.  At this point, I was starting to feel kind of tired and worn down.

Rope sled work was exhausting.  … Read More »


2015-02-10

Posted on February 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-10

Tuesday, 2/10 Week B

Warmup – Sandbag Clean & Press / Slam, 5/5 35lbs

Axle Press – 5/3/1+, 95 x5, 110 x3, 125 x6

Strich Overhead Press – 5/3/1+, 90 x5, 105 x3, 115 x4

Rows – 5 x 10, 165, 175, 185, 185, 185

Seated dorsiflexion with band – 5 x 10, 10, 10, 10, 10, 10

Rear delts – 5 x 10, 30, 30, 30, 30, 30

Front Raise – 5 x 10, 20, 20, 20, 20, 20

Handstand practice, 60 seconds full inversion, heels against wall for balance, shifting weight slightly side to side.

 

My shoulders were pretty tired going into this session.  I could tell it wasn’t the best day, but wanted to get the session in anyway.  Axle press went ok today considering.  I won’t say that I was happy to get 6 reps at 125, but it could have been worse.  The strict … Read More »


2015-02-07

Posted on February 10th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-07

Saturday, 2/7 Week A

Warmup – Light Log Press

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

Keg Shouldering – 4 x 5+, 120 x5-right, 120 x5-left, 120 x8-right in 0:60, 120×4-left in 0:60

Tire Flip – 4 x 60s, 13, 9, 10, 8, 7

 

I felt ok this afternoon, not totally fresh, even after deciding to bag leg day when I wasn’t feeling well.  I still find keg work very tiring, but I feel like I’m improving slowly but surely.  For the presses, I got one more rep on the right side vs last time, but only 3 reps on the left, which was actually one less.

Shouldering is also improving.  My hip pop is really coming along, and I hope this transfers to over bar events.  On the timed rounds, the right side went very … Read More »


2015-02-03

Posted on February 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-03

Tuesday, 2/3 Week A

Warmup – light log press

Log Press – 5/3/1+, 105 x5, 120 x3, 135 x2. 150 x1, 160 x1

Bench Press – 5/3/1+, 145 x5, 165 x3, 185 x6

Pullups – 5 x 10 with fat band, 10, 10, 10, 10, 10

YTWLI – 5 x 8-10 each, 2.5, 2.5, 2.5, 2.5, 2.5

Hammers – 5 x 10, 40, 40, 40, 40, 40

Skulls – 5 x 10, 45, 65, 65, 65, 65

 

I didn’t feel very fresh coming into today’s session.  Between the Superbowl excitement, related bad nutrition, and the endless snow shoveling, I was pretty worn out.  But, it was testing day, so I had to rally.  I got warmed up with the log, and then worked through 5/3/1+ progression.  I just did 135 for an easy double.  Since the next meet has a max log press event, I wanted to try … Read More »


2015-01-31

Posted on February 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-01-31

Saturday, 1/31 Week B

Warmup – Sandbag Squat / Up-down, 7/7 35lbs

Tire Flip – 1 x 60s, 13 flips

18” Deadlift – 3 x 3+, 295 x3, 335 x3, 375 x10

Yoke – 3 x 2 lengths each, 295, 335, 380

Farmer’s Walk – 3 x 2 lengths, 155ea, 185ea, 195ea

 

I need to work on my speed with the tire.  I had plenty of gas, but had a bad last flip, and couldn’t get to number 14.

18” Deadlift went excellent, even better than expected.  I wanted 10 reps, but felt like that was a stretch given my performance two weeks ago.  10 reps came very easily, and I had at least two reps in the tank.  I didn’t want to push it after last time with yoke and farmer’s walks to go.  My back felt fabulous, and I am very pleased with my progress … Read More »




Pam's Training Log

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