2015-08-31

Posted on August 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-08-31

Monday, 8/31 Week B

Warmup – Jump rope 1:00 / light cleans

Cleans – 3 x 5/3/1+, 105 x5, 115 x3, 135 x7

Push Press – 3 x 5/3/1+, 95 x5, 110 x3, 120 x8

Db Strict Overhead Press – 5 x 6-10, 30 x10, 40 x6, 40 x6, 40 x6, 40 x6

Power Rows – 5 x 10, 165, 185, 185, 185, 185

3 Way Shoulder Raises – 5 x 30, 8, 8, 8, 8, 8

BW Skulls – 5 x 10, PP-5, PP-5, PP-5, PP-5, PP-5

I’m starting to feel very ready for my vacation / Deload week. Really had to push myself to finish the workout, but my numbers were solid. I didn’t have a finisher in me today, but I don’t stress to much about skipping the finisher on my high volume days. Overall a solid session.

Cleans went well. I got 7 @ 135#, … Read More »


2015-08-29

Posted on August 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-08-29

Saturday, 8/29 Week B

Warmup – light circus db

Circus db Press – 3 x 5/3/1+, 50 x5, 55 x3, 60 x8R, 6L

Trap Bar Deads – 3 x 5/3/1+, 205 x5, 235 x3, 265 x2, 295 x1, 325 x1, 345 x1

FW – 3 x80’, 155, 185, 205 x 68’

Prowler Tow – 275 x 80’

Feeling great today, and excited to try out the new loadable dumbbell. I haven’t done any circus db in a while, and I’m definitely out of practice. The 60# felt a bit wobbly but not heavy. I got 8 reps on the right and 6 on the left.

For the trap bar deads, I was feeling ready for heavy weights, so I went up rather than just repping out the 1+ set. I hit 345 solidly and decided to stop there. It felt good.

The Farmer’s walks were a bit rusty, … Read More »


2015-08-26

Posted on August 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-26

Wednesday, 8/26 Week A

Box Squat – 3 x 5/3/1+, 155 x5, 185 x3, 225 x7

RDL – 3 x 5/3/1+, 185 x5, 225 x3, 275 x5

GHR with 1 Band Assist – 5 x 10, 10, 10, 10, 10

Sled Rows – 5 x 10, 90, 90, 90, 90, 90

45 degree Chain Step up – 5 x 10, 20, 20, 20, 20, 20

Stone Over Bar – 5(1:00/0:30) with 114# 6, 5, 4, 5, 3

I’ve been really hungry for heavy weights again. Box squat was feeling super easy, so I jumped the last set from 200 to 225. I got 7 easy reps and that felt solid.

Romanians also felt light, so I jumped that final set from 235 to 275. I got 5 solid reps here, and felt great at the heavier weight. So glad I’m finally feeling hungry for the weight again.

The modified … Read More »


2015-08-24

Posted on August 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-24

Monday, 8/24 Week A

High Pull – 3 x 5/3/1+, 105 x5, 120 x3, 135 x10

Log Press Clean Every Rep – 3 x 5/3/1+, 95 x5, 110 x3, 120 x7

Floor Press – 5 x 10, 115, 115, 115, 115, 115

WG Pullups – 5 x 10, 10, 10, 10, 10, 10

YTWLI – 5 x 10 each, G, G, G, G, G

Long Bar Curls – 5 x 10, 60, 60, 60, 60, 60

I was feeling pretty good coming into today’s session, but it’s very muggy in here today. I wore out quicker than I wanted to, but I also sweated through my towel.

The high pull was moving nicely. 10 reps at 135 was fairly easy. I’m feeling very explosive with these.

The log press clean every rep is also improving. I had a full 7 and nearly an 8th rep before 0:60s was up.

Floor … Read More »


2015-08-19

Posted on August 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-19

Wednesday, 8/19 Week B

2” Deficit Deadlift – 3 x 3+, 195 x3, 225 x3, 255 x11

Front Squat – 3 x 3+, 125 x3, 145 x3, 165 x7

BB Rollouts from standing – 4 x 10 w/band assist, 10, 10, 10, 10

Hammer Lunges – 4 x 10, 10, 10, 10

Good Mornings – 4 x 10, 95, 135, 135, 135

Stone Over Bar – 4 (1:00/0:30), 5, 5, 6, 5

Today was a good day. I finally feel hungry for heavy weights again, which is a relief. The deads felt super light, and 11 reps was easy. It’s time to start cranking it up again.

Front squat felt better, and I got 7 reps at 165. This is an improvement over the last several weeks, so I’ll take it.

The bb rollouts are coming along. Hammer lunges felt great. Good mornings felt solid again, and I brought … Read More »


2015-08-17

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-17

Monday, 8/17 Week B

Warmup – Jump rope 1:00 / rest 0:30 x 3

Cleans – 3 x 3+, 95 x3, 110 x3, 125 x7

Push Press – 3 x 3+, 85 x3, 100 x3, 115 x10

Db Strict Overhead Press – 4 x 6+10, 30 x10, 40 x6, 40 x6, 40 x6

Power Rows – 4 x 10, 155, 165, 165, 165

3 Way Shoulder Raises – 4 x 30, 8, 8, 8, 8

BW Skulls – 4 x 10, PP-4, PP-5, PP-5, PP-5

Tire Flip/Plyo Conditioning – 4x (1:00/0:30rest), 5, 4, 4, 4

I was feeling decent today. Cleans tend to wear out my grip like nothing else. I stopped at 7 reps. Weight wasn’t too heavy, but I was losing confidence in my grip.

The push press is feeling much better today. I got 10 reps fairly easily, which is closer to where I should be. It’s … Read More »


2015-08-12

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-12

Wednesday, 8/12 Week A

Warmup – light squats

Box Squat – 3 x 3+, 150 x3, 170 x3, 195 x10

RDL – 3 x 3+, 175 x3, 205 x3, 225 x10

GHR with 1 Band Assist – 4 x 10, 10, 10, 10

Sled Rows – 4 x 10, 90, 90, 90, 90

45 degree Chain Step up – 4 x 10, 10, 10, 10

Stone Over Bar – 4(1:00/0:30) with 114# 6, 4, 4, 4

The box squats felt pretty good. The strength is coming back to me, and these felt better than last time.

Romanians felt light this week. I got 10 reps easily, and will bump that up next cycle.

The modified GHR is still challenging, but I dropped back down to one band.

The sled rows felt better today. Focused on using a full range of motion with this.

The chain stepups were pretty easy as well. Lefty … Read More »


2015-08-10

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-10

Monday, 8/10 Week A

Warmup – light high pulls, shoulder band

High Pull – 3 x 3+, 95 x3, 115 x3, 125 x15

0:60 Log Press Clean Every Rep – 3 x 3+, 90 x3, 100 x3, 115 x7

Floor Press – 4 x 10, 115 x10, 115 x10, 115 x10, 115 x10

WG Pullups – 4 x 10 with 1 band, 10, 10, 10, 10

YTWLI – 4 x 10 each, G, G, G, G

Long Bar Curls – 4 x 10, 55, 55, 60, 60

Tire Flip Conditioning with power step up 4 x (1:00/0:30 rest), 6.5, 6, 6, 5.5

I came in today feeling pretty good. High pulls felt great. I started these very light so I can focus on feeling explosive. 15 reps was easy. I’m going to push the weight more next cycle.

The log clean every rep is improving, but I need more reps … Read More »


2015-08-08

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-08

Saturday, 8/8 Week A

Warmup – Light Circus db

Circus db – 3 x 3+, 40 x 3ea side, 70 x 5ea side clean only

OH Yoke Press – 3 x 3+, 195 x3, 195 x3, 205 x10

OH Yoke Walk – 2 x 20’, 195

Squat Grip Yoke – 3 x 25’, 275, 315, 365

Yoke – 3 x 25’, 365, 395, 465

Today was kind of a rude awakening with circus db. I just didn’t have the confidence to go for it with the 70. So, I cleaned it 5x each side and worked on holding it stable on my shoulder. I may be ordering some additional dumbbells sooner than I thought.

My OH Yoke presses are improving. The negatives are much more controlled.

I spontaneously added a round of OH Yoke walks to this session. They are really challenging, so I think I’ll build on this … Read More »


2015-08-05

Posted on August 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-05

Wednesday, 8/5 Week B

2” Deficit Deadlift – 3 x 5+, 185 x5, 210 x5, 235 x10

Front Squat – 3 x 5+, 115 x5, 135 x5, 155 x5

BB Rollouts from standing – 3 x 10 w/band assist, 10, 10, 10

Hammer Lunges – 3 x 10, 10, 10, 10

Good Mornings – 3 x 10, 45, 45, 45

Today was a ‘live to fight another day’ kind of workout.

The deads were fine, and I could have had more than 10 reps, but I wasn’t feeling it.

I managed to make myself do the rest of the session, but it was a rough day. Front squat just felt terrible, so I put in my 5 reps and got out of there.

I kept the rest of the session very light, taking the good mornings down to the bar. The bb rollouts were challenging, and I hope to … Read More »




Pam's Training Log

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

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