2015-07-29

Posted on July 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-29

Wednesday, 7/29 Week A

Warmup – (1:00/0:30) KB work

Box Squat – 3 x 5+, 135 x5, 160 x5, 185 x10

RDL – 3 x 5+, 165 x5, 185 x5, 210 x10

GHR with 2 Band Assist – 3 x 10, 10, 10

Sled Rows – 3 x 10, 80, 80, 80

45 degree Chain Step up – 3 x 10, 10, 10

Stone Over Bar – 4(1:00/0:30) with 114# 5, 3, 3, 3

The kb warmup felt great. I’m really trying to feel more athletic lately and this helped.

The box squats also felt great. I’m so unused to back squatting that 185 didn’t feel that light, but I got 10 reps pretty easily.

Romanians didn’t feel particularly light either, but that might be because of the 18 reps of axle deadlift on Saturday. I still got 10 reps easily.

The modified GHR is still very tough. I added a … Read More »


2015-07-27

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-27

Monday, 7/27 Week A

Warmup – light high pulls, shoulder band

High Pull – 3 x 5+, 90 x5, 105 x5, 120 x12

Log Press Clean Every Rep – 3 x 5+, 80 x5, 95 x5, 105 x12

Floor Press – 3 x 10, 95 x10, 105 x10, 110 x10

WG Pullups – 3 x 10 with 1 band, 10, 10, 10 w/2 bands

YTWLI – 3 x 10 each, G, G, G

Long Bar Curls – 3 x 10, 45, 50, 55

I was mildly sore from Granite State on Saturday. I decided to start a new A/B cycle today instead of going back into the cycle I was in last week. I’ve wanted to get back into the A/B cycle to develop some explosiveness and work on form with lighter weight after all the heavy stuff leading into nats. After picking up a few pounds in … Read More »


2015-07-25 Meet Report

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-25 Meet Report

Saturday, 7/25, Granite State Meet Report

I felt very relaxed coming into this meet. After Nationals, it was refreshing to come into a meet with no expectations and just have fun. It was also great to see a bunch of my local strongman friends and not have to entertain my family.

Viking Press was first, and it was a new event for me. I had no idea what I was doing, which I think is sometimes better than being partially prepared. I just tried to get a lot of leg drive and a good drop. I took second in this event with 5 reps. Video here.

Axle Deadlift was next. This was also a new event for me, but I was confident in my deadlift. I hit 18 reps with the 300# axle, which easily won this event.  Video here.

Thor’s Hammer Hold was … Read More »


2015-07-20

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-20

Monday, 7/20

Warmup – light cleans

Cleans – 3 x 3+, 95 x3, 110 x3, 125 x8

Push Press – 3 x 3+, 95 x3, 110 x3, 125 x5

Db Strict OHP – 4 x 10, 20×10, 20×15, 30×10, 30×10

Power Rows – 4 x 10, 135, 135, 135, 135

3 way shoulder raise – 4 x 30, 8, 8, 8, 8

BW Skulls – 4 x10, PP-4, PP-4, PP-4, PP-4

Feeling better today, but still not like my usual self. Here’s hoping I can get it together for Saturday’s comp.

I got the 125# cleans for 8 today, with two in the tank. They didn’t feel great, but I did them.

Push press felt heavy, which was surprising. I could have pushed it (no pun intended) but 5 was a grind and I don’t want to come into Saturday tired. I’m not going to sweat it right now.

The db … Read More »


2015-07-18

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-18

Saturday, 7/18

Warmup – Light push presses

OH Yoke Press – 3 x 3+, 195 x3, 195 x3, 205 x9

Yoke Squat Grip – 3(2 x 25’), 265, 305, 355

Yoke Side Grip – 3(2 x 25’), 355, 395, 445

Keg Carry/Prowler Medley – 2 x 100’ea of 135# Keg, 135# Prowler

I have been a little out of sorts and I can’t say I was fired up coming into this session, but I knew I needed it. Lifting tends to make me feel better, and today did help.

The yoke OH Press is coming along. I hit 9 @ 205#. It’s hard to tell exactly how that will translate to the Viking press on Saturday, but I guess we’ll see.

Squat grip yoke still feels totally unstable. It doesn’t feel heavy, just no control over the implement that way. I suppose it’s good to work on feeling … Read More »


2015-07-15

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-15

Wednesday, 7/15

Warmup – Tire flip 60sec 12

2” Deficit Deadlift – 3 x 5+, 175 x5, 205 x5, 255 x12

Box Squat – 3 x 5+, 135 x5, 155 x5, 175 x10

GHR with Band Assist – 3 x 10, 10, 10, 10

Sled Rows – 3 x 10, 45, 70, 80

Hanging Leg Raise – 3 x 10, 10, 10

Keg Over Bar – 3(1:00/0:30) with 135# Keg, 5, 3, 2

 

Feeling almost entirely back on track. The tire flips actually felt good today. I only got 12 full flips, but I felt better than I have in a long time.

2” deficit deadlifts were really easy as expected. They felt great and I am excited to work on deep straight bar deads again.

Box squat also felt easy and good. I got 175 for 10 today, with one or two in the tank. It is kind of … Read More »


2015-07-13

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-13

Monday, 7/13

Warmup – 5(1:00/0:15) Jump Rope

Cleans – 3 x 5+, 85 x5, 105 x5, 115 x7

Push Press – 3 x 5+, 85 x5, 105 x5, 115 x0

Db Strict OHP – 3 x 10, 20, 20, 20

3 way shoulder raise – 3 x 30, 8, 8, 8

Prowler Conditioning – 10 x 100’ 135# Prowler, 100’ Sprint

I was very tired coming into this session. I poured a stone this weekend and wrestled it into my car today, and then into the gym. My forearms were just done before I even got started, and I ended up cutting a lot of things in an effort not to ding myself in my most injury prone area.

Honestly, I had plenty more reps in me on both cleans and push press, but it was really straining the forearms to stabilize the weight. I blew out the … Read More »


2015-07-11

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-11

Saturday, 7/11

Warmup – Light push presses

OH Yoke Press – 3 x 5+, 195 x5, 195 x5, 195 x10

Yoke Squat Grip – 3(2 x 25’), 245, 285, 325

Yoke Side Grip – 3(2 x 25’), 325, 375, 425

Keg Carry/Prowler Medley – 4 x 75’ea of 135# Keg, Sprint, 135# Prowler

Today was my first day back. I didn’t go too heavy, but it didn’t feel too bad. I definitely need work on my squat grip yoke. I feel totally unstable, just like I did at Nats. It doesn’t feel heavy, just no control over the implement that way.

The keg carry prowler medley felt pretty good.


2015-06-27 Meet Report

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-27 Meet Report

Saturday, 6/27, USS Nationals Meet Report

This was some heavy weight.

This meet was by far the most challenging competition of any kind that I’ve ever participated in. I was initially very disappointed with my results, but after some time to reflect, my perspective has changed somewhat. I learned a lot, I made some great new friends, and I got a chance to see what the next level looks like.

The traveling portion of the meet did not go according to plan at all. I had planned to take the extra early flight, weigh in early, eat and then get a nice nap. I was up at 3am and then our connection was delayed 4 hours. I was exhausted and hungry. I ended up having to just eat in the airport which was not ideal. At least there was Chipotle.

Yoke was first, and … 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

DNP

Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...

2017-07-12

Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...

2017-07-11

Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...