2015-04-29

Posted on April 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-29

Wednesday, 4/29, 8 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 3+, 305 x3, 345 x3, 390 x5

Front Squat – 3 x 3+, 135 x3, 150 x3, 170 x9

Good Mornings – 4 x 10, 145, 145, 145, 145

BB Lunge – 4 x 10, 75, 75 – bailed

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

Keg Over Bar – 4 x (1:00/0:30), 7, 4, 4, 3

1 mile chain run w/20lbs of chains

 

Today was a bit of a mixed bag.  The tire felt ok today, but I only got 12 reps.

18” deadlifts were poor.  I got 5 at 390 today with one or two left in the tank.   I’m very up and down with these, and today was a down day.

Front squat felt good, and getting 9 at 170 was a solid improvement.

The good mornings … Read More »


2015-04-27

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-27

Monday, 4/27, 8 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press –3 x 3+, 115 x3, 135 x3, 145 x0, 120 x5

Strict Overhead Press – 3 x 3+, 75 x3, 85 x3, 95 x7

Wide Grip Pullups – 4 x 10 with 2 lighter bands, 10, 10, 10, 10

Db Flys – 4 x 10, 20, 20, 20, 20

Hammers – 4 x 10, 40, 40, 40

BW Skulls – 4 x 10, PPSQ-3, PPSQ-3, PPSQ-3

Tire Flip – 4 x (1:00 / 0:30), 11, 9, 9

Ok, break is over.  I had a bad nutritional weekend, and feel like crap today.  I was still pretty sore from Saturday’s axle pressing when I started working with the log.

I have a bit of a grudge against the log after no repping it in the last show.  I had a crappy log session, I think primarily due … Read More »


2015-04-25

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-25

Saturday, 4/25, 8 Weeks Out

Warmup – light dynamic warmup with prowler pushes

Axle Clean and Press

Keg Carry / Sled Drag Medley

Odd Object Load

Today I attended a “Solstice Training Day.”  It was an instructional event geared towards the Queen of the Solstice Strongwoman competition later this year.  I am not currently planning to attend, but I thought it would be a good opportunity to get some event specific instruction.

Getting my hands on a true competition axle was really helpful.  The only time I’ve handled an axle before was in a competition, and I believe that it was under-loaded which made it very easy.  The instruction on the continental press was very helpful, and I will be incorporating this into my training after nationals.

The keg carry reverse sled drag medley was fun, but I didn’t feel like I picked up anything new there.  … Read More »


2015-04-22

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-22

Wednesday, 4/22 – 9 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 5+, 280 x5, 325 x5, 365 x10

Front Squat – 3 x 5+, 125 x5, 145 x5, 160 x10

Good Mornings – 3 x 10, 135, 135, 135

BB Lunge – 3 x 10, 95, 95, 95

Core Blaster hip raise paused situps – 3 x 10, 10, 10

Keg Over Bar – 3 x (1:00/0:30), 5, 5, 4

 

It took me a while to get going today, but one I did I felt pretty good.  The tire still felt like work today, but 12 reps isn’t so bad.

18” deadlifts were solid.  I got 10 at 365 today with plenty left in the tank.   I didn’t feel as crisp as I wanted, so I didn’t worry about hammering out higher reps.  I figure after my 50 reps in the last show, … Read More »


2015-04-20

Posted on April 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-20

Monday, 4/20 9 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press –3 x 5+, 105 x5, 120 x5, 135 x6

Strict Overhead Press – 3 x 5+, 80 x5, 90 x5, 105 x3

Wide Grip Pullups – 2 x 10 with 2 lighter bands, 10, 10, 10

Db Flys – 3 x 10, 20, 20, 20

Hammers – 3 x 10, 40, 40, 40

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

Tire Flip – 3 x (1:00 / 0:30), 11, 9, 9

I was still pretty sore from Saturday’s session and surprised how much my chest and arms were feeling the prowler pushes.

I have a bit of a grudge against the log after no repping it in the last show.  I don’t want that to happen at nats.  I feel like I really have to go after it since I only have an 8” … Read More »


2015-04-18

Posted on April 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-18

Saturday, 4/18, 9 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x5+, 120 x5, 137 x5, 157 x8

Yoke – 3 (2 x 30’), 295, 335, 385

Frame Carry – 3 (2 x 100’), 230, 270, 320

Keg Carry / Prowler – 2 x 80’, 120/185, 120/185

Today was the first training session in preparation for USSI Nationals.  I am very excited to have qualified for this competition with so little strongman experience.  I have 9 weeks to get ready and I’m psyched to get started.

I started my warmup by dragging a bunch of equipment out to my car.  I wanted to get outside to train some longer distances than I can inside.  I worked with the stone trainer and the yoke inside and then moved outside for the frame carry and medley.

The stone trainer went well.  I was happy with … Read More »


2015-04-12 Meet Report

Posted on April 12th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-12 Meet Report

Sunday, 4/12, MA Strongest Man and Woman

Today was a great day for a meet.  One of the first nice days of the year.

I had a tough start with the log press.  I knew the 150 was going to be a challenging weight, but I thought I’d get at least a rep or two.  In warmups, things felt heavy, and it made me nervous.  I was last, and watched a bunch of people not get a rep.  On the plus side, the other woman in my division didn’t get a rep either, so the pressure was off me.  On the minus side, I didn’t get a rep either.  So, we were even after the first event.

The second event was the car deadlift.  I was a little nervous because they didn’t tell us the weight.  All it said was train heavy.  Watching … Read More »


2015-04-08

Posted on April 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-08

Wednesday, 4/8 Deload Week

I’m on my deload week, and starting to feel very antsy.  I can’t wait to get to the meet on Sunday.  My last few heavy days went well, and I feel like I’m as ready as I’m going to get.

I did some speed log work on Monday that felt great, and today I hit some light front squats and good mornings.  Also, I did some short and light sled pulls just to get a little blood moving.  I feel ready to throw some big weight around on Sunday.

Weight and bodyfat update:  Since 1/5/15, I’m down 20.6 pounds and 1.7% bodyfat.  I’m less concerned about getting the number on the scale to go down at this point.  Now I’m focused on keeping the bodyfat number going down without losing performance.  Slow and steady.  I expect a slight rebound … Read More »


2015-04-01

Posted on April 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-01

Wednesday, 4/1 Week 3

Warmup – Tire flip 60sec 13

18” Deadlift – 5/3/1+, 315 x5, 365 x3, 405 x10

Front Squat – 5/3/1+, 135 x5, 155 x3, 175 x6

Good Mornings – 5 x 10, 135, 135, 135, 135, 135

Tire Stepups with chain – 5 x 10, 40, 40, 40, 40, 40

Core Blaster hip raise paused situps – 5 x 10, 10, 10, 10, 10

 

I feel happy!  Today was the last heavy training day before my next meet.

The tire flips went so so today.  I only got 13 full flips, and was a little overly relaxed in my approach.  I felt great though.  As usual, I need to focus on my transitions.

18” deadlifts were great.  I seem to be hit and miss on these, but I had a very easy 10 at 405 today.  Plenty left in the tank.   I was pleased to … Read More »




Pam's Training Log

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

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