2015-05-30

Posted on May 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-05-30

Saturday, 5/30, 3 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 5+, 134.5 x5, 157 x5, 177 x12

Yoke – 3 (2 x 30’), 375, 445, 505

Frame Carry – 3 x 100’, 260, 300, 360

Keg Carry / Prowler – 2 x 100’, 135/225, 135/225

I was ready to get back to work today. Feeling primed to hit the final 3 week cycle hard. Stone trainer felt solid. I hit 177 x 12, a 3-rep improvement over last cycle. I was pleased with this.

Yoke felt great, though it was so hot today I had some trouble with it slipping due to sweat. I chalked up better on the back and traps for the last set and it adhered better. I felt much more solid under this weight vs 515 two weeks ago. It’s only 10 lbs less, so I … Read More »


2015-05-28

Posted on May 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-28

Thursday, 5/28, 4 Weeks Out – Deload

Deload week update

I’ve been on a much needed Deload week, and I’m finally starting to feel like moving heavy weight again. I’m dry from here on out until after the meet, and right now that actually feels good. My weight is at right where I want it, and I’m leaner than I’ve been in a long time. I feel strong, explosive and fast right now, and I can’t wait to get back at it on Saturday.

Since the beginning of the year, I’m down 22.0 lbs and 2.5% bodyfat. I’m feeling very solid in my lifts, and getting fired up for Indy.  The countdown is on.


2015-05-20

Posted on May 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-20

Wednesday, 5/20, 5 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 5/3/1+, 335 x5, 385 x3, 425 x3

Front Squat – 5/3/1+, 150 x5, 170 x3, 190 x3

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

 

I came in today feeling pretty beat up. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts felt heavy. I got 3 at 425 today, which is a PR, but less than I was hoping for. I know I’m inconsistent with these, and I just didn’t have my A game today.

Front squat also felt heavy. I got 3 at 190, also a PR, and also less than I was hoping for. I was feeling exhausted at this point, and bailed on the high volume assistance work I had planned.

I finished with a round of keg over bar. I wanted … Read More »


2015-05-18

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-18

Monday, 5/18, 5 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 140 x3, 155 x0

Strict Overhead Press – 5/3/1+, 85 x5, 95 x3, 105 x7

Wide Grip Pullups – 5 x 8 with 1 black band, 8, 8, 8, 8, 8

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Hammers – 5 x 10, 40, 40, 40, 40, 40

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

Tire Flip Conditioning – 5 x (1:00/0:30), 9, 8, 8, 8, 8

 

Feeling very rough coming into this session. I’ve been hitting things hard and I’m due for my upcoming Deload week.

Log went poorly. I’ve been focusing on maximizing leg drive with a wider stance, and while that is improving, I didn’t get the 155 pressed today. The 140 set felt easy though, so that’s something.

Strict overhead press … Read More »


2015-05-16

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-16

Saturday, 5/16, 5 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 5/3/1+, 144.5 x5, 169.5 x3, 182 x6

Yoke – 3 (2 x 30’), 395, 445, 515

Frame Carry – 3 x 100’, 290, 320, 370

Keg Carry / Prowler – 3 x 100’, 120/185, 120/185

Coming into my 5/3/1+ week, I am tired, but feeling strong. I stayed on plan, and hit the stone trainer rather than the actual stone as I was considering. I wanted to hit the heavy set to prepare for the heavy stones at nats. I was ok with 182 for 6 considering that’s a PR, but was definitely feeling tired.

Yoke was next. I’ve been ramping up aggressively to get myself ready for a 550 yoke at nats. With the knee sleeves, and belt the 515 was still pretty heavy. But, I was in no danger of … Read More »


2015-05-13

Posted on May 13th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-13

Wednesday, 5/13, 6 Weeks Out

Warmup – Tire flip 60sec 13.5

18” Deadlift – 3 x 3+, 315 x3, 365 x3, 405 x10

Front Squat – 3 x 3+, 140 x3, 160 x3, 185 x7

BB Lunge – 4 x 10, 40, 40, 40, 40

Hanging Leg Raise – 4 x 10, 10, 10, 10

Stone Over Bar – 2 x (1:00/0:30), 3, 1

 

Felt pretty good today. The tire felt easy today, and I got 13.5 reps. Caught the bad edge at the last rep, or I would have had 14.

18” deadlifts felt great. I got 10 at 405 today, and it was my grip that was failing. I had at least two left in the tank.

Front squat felt good, and getting 7 at 185 was a PR, and a 2 rep improvement over last time.

I skipped the good mornings this week so I’d be fresh … Read More »


2015-05-11

Posted on May 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-11

Monday, 5/11, 6 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 3 x 3+, 115 x3, 130 x3, 145 x3

Strict Overhead Press – 3 x 3+, 80 x3, 90 x3, 100 x7

Wide Grip Pullups – 3 x 8 with 1 black bands, 8, 8, 8

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

1.5 mile chain run w/40#

 

I wasn’t feeling very fresh today after working on a stone wall in my back yard yesterday.  My forearms were very sore.

My relationship with the log is improving. I’ve been really focusing on maximizing leg drive with a wider stance. I hit the 145 for 3, which is not great, but I’ll take it.

Strict overhead press felt solid. I got 7 reps on my 3+ … Read More »


2015-05-09

Posted on May 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-09

Saturday, 5/9, 6 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 3+, 134.5 x3, 152 x3, 177 x9

Yoke – 3 (2 x 30’), 365, 425, 465

Frame Carry – 3 x 100’, 270, 310, 360

Keg Carry / Prowler – 2 x 100’, 120/185, 120/185

Today I was excited to test out my new SBD knee sleeves. At the weights I’ve got to hit for nats, I figured some knee support was in order.

The stone trainer went very well. I got 9 reps at 177, which was a 3 rep improvement over last week. I’m excited to get the actual stones into action this week now that it’s done curing.

Yoke was next. I’ve been ramping up aggressively to get myself ready for a 550 yoke at nats. With the knee sleeves, the 465 felt really solid with plenty of … Read More »


2015-05-06

Posted on May 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-06

Wednesday, 5/6, 7 Weeks Out

Warmup – Tire flip 60sec 14

18” Deadlift – 5/3/1+, 325 x5, 365 x3, 410 x8

Front Squat – 5/3/1+, 145 x5, 160 x3, 185 x5

Good Mornings – 5 x 10, 145, 145, 145, 145, 145

BB Lunge – 3 x 10, 75, 75, 75

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

Keg Over Bar – 5 x (1:00/0:30), 7.5, 6, 4, 4, 4

1.5 mile cool down run

 

Today was a pretty solid day, even after not feeling well last night.  The tire felt easy today, and I got 14 reps.

18” deadlifts were pretty good.  I got 8 at 410 today, and it was my grip that was failing.  I had one or two left in the tank.   That’s a high rep PR for me, and bodes well for the car deadlift at nats.

Front squat … Read More »


2015-05-04

Posted on May 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-04

Monday, 5/4, 7 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 140 x3, 150 x3

Strict Overhead Press – 5/3/1+, 80 x5, 95 x3, 105 x5

Wide Grip Pullups – 5 x 10 with 2 lighter bands, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 10

Hammers – 5 x 10, 40, 40, 40, 10

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

1.5 mile chain run w/20#

My relationship with the log has been strained lately.  I no repped the 150# in the last show.  Last week, I couldn’t even clean 145 which had never happened to me before.  It was a rough training session and I ended up bailing halfway through.  Today, I put on my favorite workout tank, cranked up the not so client friendly playlist, and banged out … Read More »




Pam's Training Log

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

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