2015-03-30

Posted on March 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-30

Monday, 3/30 Week 3

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 135 x3, 150 x 2

Wide Grip Pullups – 5 x 15 with 2 bands, 15, 15, 15, 15, 15

Db Row with Fat Gripz – 5 x 5, 70, 70, 70, 70, 70

Hammers – 5 x 10, 40, 40, 40, 40, 40

BW Skulls – 5 x 10, PPSQ-2, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3

 

Today was the final heavy log press session before my next show.  My goal was to get 2 reps or better with the 150 lb log, which is the show weight.  I got 2 reps, and I had one or two in the tank.  I wanted to save the rest for the show, and not do anything too risky this close.

Wide grip pullups are improving.  I kept the reps up to 15, and I’m hoping … Read More »


2015-03-28

Posted on March 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-28

Saturday, 3/28 Week 3

Warmup – Medball circuit

Keg Carry/Reverse Sled Drag Medley – 5 x 30ft ea, 120/205, 120/205, 120/225, 120/250, 120/270

Stone Trainer – 5/3/1+, 135 x5, 153 x3, 172 x5

Frame Hold with Farmer’s Walk – 1 round, 205ea 0:35

Tire Flip – 5 x (1:00 / 0:30), 11, 10, 10, 9, 10

 

Today was the last heavy Saturday session before the next meet, and I wanted to make it count.

Keg Carry/Reverse Sled drag medley went well.  The keg carry portion is getting pretty fast.  I still need work on my transitions which is true for all medleys.  Getting started is the challenge with the reverse sled pulls.

The stone trainer went well.  I was happy with 5 reps at 172.  I am nervous about the loading event in the next meet, but we’ll see how it goes.  I always seem to be able … Read More »


2015-03-25

Posted on March 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-25

Wednesday, 3/25 Week 2

Warmup – Tire flip 60sec 14.5

18” Deadlift – 3 x 3+, 295 x3, 335 x3, 380 x4

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

Good Mornings – 4 x 10, 135, 135, 135, 135

Tire Stepups with chain – 4 x 10, 40, 40, 40, 40

Core Blaster hip raise paused situps – 4 x 10, 10, 10, 10

Chain run – 1.5 miles, 20# of chain 17:33

 

The tire flips went very well today.  I got 14 full flips, and had the tire up and almost over when the timer went off.

18” deadlifts were ok, but not great.  I only got 4 but had a few in the tank.   I didn’t feel great handling the weight, and decided not to push it this week.  I’d rather make slow progress than have a setback this close to a … Read More »


2015-03-23

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-23

Monday, 3/23 Week 2

Warmup – 8(1:00 work / 0:15 rest) Sandbag clean & press | Slam

Log Press – 3 x 3+, 110 x3, 125 x3, 140 x 5

Wide Grip Pullups – 4 x 15 with 2 bands, 15, 15, 15, 15

Db Row with Fat Gripz – 4 x 5, 70, 70, 70, 70

Hammers – 4 x 10, 40, 40, 40, 40

BW Skulls – 4 x 10, PPSQ, PPSQ-1, PPSQ-2, PPSQ-2

 

I made a big jump in my log weight to get in some heavier work before my next show.  The log felt pretty good today.  I got 5 at 140, which was less than I wanted, but still decent.  I had one or two in the tank, but didn’t want to challenge my back too much.  I got out of position under 160 at the show in Feb, and definitely tweaked … Read More »


2015-03-21

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-21

Saturday, 3/21 Week 2    

Warmup – Medball work & Light Reverse Sled Pull

Keg Carry/Reverse Sled Drag Medley – 4 x 30ft ea, 120/160, 120/180, 120/205, 120/225

Stone Trainer – 3 x 3+, 127 x3, 147 x3, 162 x5

Frame Hold with Farmer’s Walk – 2 rounds, 155ea 0:30s, 185ea 0:30

Tire Flip – 4 x (1:00 / 0:30), 11, 11, 10, 10

 

Feeling much better after my unscheduled Deload week.  Not 100% fresh, but much better.

Keg Carry/Reverse Sled drag medley went well.  I need to work on my transitions which is true for all medleys, but the carries felt very solid.  Once I got moving, the sled pulls felt great too.

The stone trainer was just as challenging as I remember it.  I couldn’t grip it with 3 plates on, so I had to do 2 x 25 instead of the third plate.  Also it … Read More »


2015-03-19

Posted on March 19th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-19

Training Update

Well folks, last week I had two consecutive training sessions that were terrible, and I felt like trash.  As much as I didn’t want to admit it, my body needed a deload week.

I’ve signed up for a meet on 4/12, so after this week, I’ll have two more weeks of solid training and then the deload week prior to the meet.  I’ve gone off the 14 day split for those two weeks, so that my training is meet specific.  I’ll likely return to the 14 day split after the meet, and adjust it to focus on the events I’ll be doing in the next meet.

From a weight and bodyfat standpoint I’ve had some struggles.  My weight is still steady, but bodyfat has creeped up slightly.  I did have a wedding to attend last weekend, and some general nutritional failures.  … Read More »


2015-03-09

Posted on March 10th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-09

Monday, 3/17 Week A

Warmup – 10(0:45 work / 0:15 rest) Sandbag clean & press | Slam

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x8

Bench Press – 3 x 3+, 135 x3, 160 x3, 180 x7

Pullups – 4 x 12 with 2 bands, 12, 12, 12, 12

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

Hammers – 4 x 10, 40, 40, 40, 40

Skulls – 4 x 10, 70, 70, 70, 70

 

Feeling happy to have daylight again, but not terribly fresh.  I hit a solid 8 at 130, but the log definitely felt heavier than it has lately.

Bench also felt heavy, but I got 7 at 180, which I’ll take.

Pullups are improving.  I am liking the wide grip, and I moved the reps up to 12.  YTWLIs were a challenge with the two and a half pounders, but … Read More »


2015-03-07

Posted on March 9th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-07

Saturday, 3/7 Week B

Warmup – Birthday Up-downs, 34 + 1 to grow on

Tire Flip – 1 x 60s, 14 flips

18” Deadlift – 3 x 5+, 275 x5, 315 x5, 365 x10

Yoke – 3 x 2 lengths each, 275, 325, 375

Farmer’s Walk – 3 x 2 lengths, 145ea, 165ea, 185ea

 

I finally got to number 14 on the tire flips.  Happy Birthday PR to me; I’ve been chasing that one for a while now.

18” Deadlift went well.  10 reps came easily, and I had one or two reps in the tank.

Yoke was also went smoothly.  The narrower stance is working well for me.  I’m still tweaking the hand position, but feeling very strong under the yoke.

Farmer’s walks were challenging but felt pretty speedy.  I got up quickly with the 185, and it wasn’t a problem to move it.  My foot speed is … Read More »


2015-03-04

Posted on March 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-04

Wednesday, 3/4 Week B

Warmup – Sandbag Squat 2 / Slam 2 6(0:45/0:15), 35lbs, 50lbs

Trap Bar Deadlift – 3 x 5+, 210 x5, 235 x5, 275 x7

Front Squat – 3 x 5+, 120 x5, 140 x5, 160 x8

Keg Carry / Reverse Sled pull medley – 3 x 30ft ea, 120 keg / 135 sled, 120/190, 120/190

Hanging Leg Raise – 3 x 10, 10, 10, 10

Finisher – 3(1:00/0:30) Tire flip with power step through

 

I felt like I needed an extra warm up today, so I did a second round with the 50lb sandbag after my initial warm up.  Trap bar deadlifts felt ok warming up.  I ended up having to back off a bit from where I thought I’d be with these.  I thought that all the straight bar work I’ve been doing would have translated better, but I couldn’t make that … Read More »


2015-03-02

Posted on March 2nd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-02

Monday, 3/2 Week B

Warmup – Sandbag Interval 6 rounds of 0:45s Clean & Press / Slam, | 0:15s rest, 25lbs

Axle Press – 3 x 5+, 85 x5, 105 x5, 115 x9

Strict Overhead Press – 3 x 5+, 80 x5, 95 x5, 105 x5

Db Rows with Fat Gripz – 3 x 10, 40, 40, 40

External Rotations – 3 x 15, 5, 5, 5

Rear delts – 3 x 10, 30, 30, 30,

Front Raise – 3 x 10, 20, 20, 20

Rope Finisher – 6 rounds of (0:45s work / 0:15s rest)

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

 

I was a bit sore coming off this weekend’s meet, which was reflected in my performance today.  Axle press went ok today considering.  I won’t say that I was happy to get 9 reps at 115, but … Read More »




Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.

2017-07-13

Thursday, 7/13 2 Weeks Out

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2017-07-12

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2017-07-11

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