2015-06-24

Posted on June 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-24

Wednesday, 6/24, 3 Days Out – Deload

Deload week update

I’m on my final Deload week, and I’m feeling super motivated for Saturday. I’ve been eating well, and actually actively combating the rapid weight loss that sometimes hits me the last few weeks before a meet. I don’t want to lose all my hard work now. My weight is a few pounds below where I projected, but I feel great, and my numbers have been solid. 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 compete in Indy on Saturday.

Since the beginning of the year, I’m down 27.8 lbs and 3.0% bodyfat. I’m feeling very solid, and anticipatory like a coiled spring.


2015-06-17

Posted on June 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-17

Wednesday, 6/17, 1 Week Out

Warmup – Tire flip 60sec 12

18” Deadlift – 5/3/1+, 365 x5, 405 x3, 455 x0

Front Squat – 5/3/1+, 155 x5, 175 x3, 195 x3

Good Mornings – 4 x 10, 155, 155, 155, 155

BB Lunge – 4 x 10, 65, 65, 65, 65

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

 

Today was not the ideal final training day. My car got sick on the way here. I found out that it needs $1200 of work as I was warming up for deadlifts. It was distracting and stressful and I didn’t pull well today. 405 felt heavier than it should and 455 just didn’t want to move. Honestly, I think it was all mental, but that is not how I wanted to end my meet prep.

Front squat was a bit of a redemption. I got 3 at … Read More »


2015-06-15

Posted on June 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-15

Monday, 6/15, 1 Week Out

Warmup – Light log presses

Log Press – 5/3/1+, 125 x5, 140 x3, 160 x1

Strict Overhead Press – 5/3/1+, 90 x5, 100 x3, 110 x5

Wide Grip Pullups – 5 with 1 black band, 10, 10, 10, 10, 10

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-4, PPSQ-4, PPSQ-4, PPSQ-4, PPSQ-4

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

I was very tired coming into this session. I didn’t want to get out of bed this morning. My right shoulder was tired from painting the house all day yesterday.

Log went well considering. I got 160 for 1 rep, but given how I have felt I called it a win. I didn’t want to miss a rep this close to … Read More »


2015-06-13

Posted on June 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-13

Saturday, 6/13, 1 Week Out

Warmup – Loading Equipment into my car

Stone Trainer – 5/3/1+, 157 x5, 177 x3, 202 x5

Yoke – 3 (2 x 30’), 445, 495, 575

Frame Carry – 3 x 60’, 320, 340, 410

Keg Carry / Prowler – 2 x 60’, 135/225 as a double

Still feeling great headed into today’s session. Stone trainer was tough, but I cracked the 200 pound barrier for 5 reps. They weren’t the prettiest reps ever, but it went up.

Yoke was a fun challenge. The 575 felt really heavy the first pass and I got a little wobbly, but managed not to drop it. The second pass was solid. Looking forward to the 550 yoke at nationals.

Frame was solid today. I decided to shorten the distance to the 60’ competition distance rather than the 100’ I’ve been training. The 410 went 60’ fairly … Read More »


2015-06-10

Posted on June 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-10

Wednesday, 6/10, 2 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 3+, 335 x3, 385 x3, 425 x5

Front Squat – 3 x 3+, 145 x3, 165 x3, 185 x4

Good Mornings – 4 x 10, 155, 155, 155, 155

BB Lunge – 4 x 10, 65, 65, 65, 65

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

Stone Over Bar – 4 x (1:00/0:30), 1, 1, 1, 1

 

I wasn’t feeling terribly explosive today. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts were tough. I got 5 at 425 today, which was a 2 rep PR, but the reps were pretty sloppy. It felt good to grind out some tough reps, but it also tired me out.

Front squat was definitely impacted by the big effort on deads. I got 4 at 185, which was not … Read More »


2015-06-08

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-08

Monday, 6/8, 2 Weeks Out

Warmup – Light log presses

Log Press – 3 x 3+, 115 x3, 135 x3, 150 x2

Strict Overhead Press – 3 x 3+, 80 x3, 95 x3, 105 x7

Wide Grip Pullups – 4 x 10 with 1 black band, 10, 10, 10, 10

Db Flys – 4 x 10, 20, 20, 20, 20

Hammers – 4 x 10, 40, 40, 40, 40

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

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

I was not feeling so great coming into this session. My stomach was a bit off, and my appetite as well.

Log was shaky today. I only got 150 for 2, which was disappointing. I was having trouble staying tight with the log on my chest. I can’t say I was happy with it, but consistency is not my strong … Read More »


2015-06-06

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-06

Saturday, 6/6, 2 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 3+, 144.5 x3, 167 x3, 184.5 x10

Yoke – 3 (2 x 30’), 415, 475, 535

Frame Carry – 3 x 100’, 290, 340, 390

Keg Carry / Prowler – 3 x 100’, 135/225, 135/225, 135, 225

Still feeling great headed into today’s session. Stone trainer felt good. I hit 184.5 x 10, a 4-rep improvement over last cycle. I am pleased with the progress I’ve made in the last couple of cycles with this.

Yoke is really coming along. I am feeling much more solid under heavier weights. The 535 didn’t feel that heavy, and I got it moving pretty well.

Frame was fine. I didn’t feel quite as fast with the 390, and my grip was struggling by the end of the 100’, but I was very solid through … Read More »


2015-06-03

Posted on June 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-03

Wednesday, 6/3, 3 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 5+, 315 x5, 355 x5, 405 x8

Front Squat – 3 x 5+, 135 x5, 155 x5, 175 x8

Good Mornings – 3 x 10, 155, 155, 155

BB Lunge – 3 x 10, 65, 65, 65

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

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

 

I came in today feeling middle of the road. I’m still rather sore from Monday, and I didn’t sleep very well last night. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts weren’t great. I got 8 at 405 today, and I missed the rack on rep 6, which basically smoked me out. I’m pretty inconsistent here, but that wasn’t too bad for an off day.

Front squat was also not my best. … Read More »


2015-06-01

Posted on June 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-06-01

Monday, 6/1, 3 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 3 x 5+, 110 x5, 125 x5, 140 x8

Strict Overhead Press – 3 x 5+, 75 x5, 90 x5, 100 x7

Wide Grip Pullups – 3 x 10 with 1 black band, 10, 10, 10

Db Flys – 3 x 10, 20, 20, 20,

Hammers – 3 x 10, 40, 40, 40

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

Tire Flip Conditioning – 3 x (1:00/0:30), 13, 9, 9

I got adjusted today, so I was feeling great coming into this session.

Log was my friend today. I’ve been focusing on maximizing leg drive with a wider stance. I hit 140 for 8 today, which is a PR.

I was a bit spent from the log, and strict overhead press was affected. I only got 7 reps on my 1+ set at 100 … Read More »




Pam's Training Log

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