2015-09-28

Posted on September 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-28

Monday, 9/28 Week A

Warmup – Dynamic stretching, sledgehammer

Log Press – 3 x 3+, 110 x3, 125 x3, 140 x6

High Pull – 3 x 3+, 105 x3, 115 x3, 135 x10

Db SOHP – 4 x 7, 40, 40, 40, 40

Power Rows – 4 x 10, 185, 185, 185, 185

3 way shoulder raise – 4 x 10, 8, 8, 8, 8

Pullovers – 4 x 10, 50, 50, 60, 60

Tire Flip Conditioning 4 x (1:00/0:30), 12, 8, 7, 7

 

Feeling good coming into log. I hit 140 for 6, which puts the near where I was before USS Nats. Not a bad place to be.

High pulls are still feeling great. 135 felt very easy and even my grip felt solid today. I think those farmers are paying off.

Db SOHP is coming along. I’ll keep working on getting the reps up. The power rows felt … Read More »


2015-09-26

Posted on September 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-26

Saturday, 9/26 Week A

Warmup – Equipment Loading

Circus db – 3 x 3+ each arm, 50 x3, 60 x3, 65 x7 each arm

Farmer’s Walk – 70’, 165, 185, 215

Yoke Squat Grip – 4 x 25’, 305, 355, 395, 425

Yoke Regular Grip – 3 x 25’, 425, 485, 535

Feeling great headed into today’s session. Circus db is finally showing some improvement. Stability is improving, and I got 2 more reps on each side vs last week with something still in the tank. We’ll see how the unilateral pressing goes in next week’s comp.

FW felt solid today as well. I worked up to 215 for 70’ fast and solid. No grip issues. I need to start pushing this more in the coming weeks. I want to really bring it in December.

Yoke felt great. I did squat grip easily, and went up to 425 … Read More »


2015-09-23

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-23

Wednesday, 9/23 Week B

2” Deficit Deadlift – 3 x 5+, 215 x5, 245 x5, 275 x11

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

Narrow Stance Front Squat – 45 x15

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

Hammer Lunges – 3 x 10, 20, 20, 20

Glute Ham Raise – 3 x 10 with band assist, 10, 10, 10

Prowler Sprints – 10 rounds on the 1:15 with 135

These deficit deadlifts are feeling great. The 275 didn’t even feel like work until about the 8th rep.

Front squats are improving. I think half of it is just making myself keep going because I don’t enjoy this lift. I know I need to do it, but it’s just not fun for me the way other things are. I’ve added a set of light narrow stance reps to the end of … Read More »


2015-09-21

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-21

Monday, 9/21 Week B

Warmup – dynamic stretch and sledgehammer

Log Press Clean Every Rep – 3 x 5+, 85 x5, 100 x5, 110 x9 in 0:60s

Strict Overhead Press – 3 x 5+, 70 x5, 80 x5, 95 x8, (45 x15)

Bench – 3 x 10, 95, 95, 95

WG Pullups – 3 x 7, 1 band, 1 band, 1 band

Super Ram Bench – 3 x 7, 185, 185, 185

Db Rows – 3 x 10, 50, 60, 60

Rope/Sledgehammer – 3(1:00/1:00)

Log felt pretty easy today. I mean, the weight is very light, but I feel much more in control of it that I have in other clean each rep weeks. I was happy to hit 9 reps in 60s.

SOHP was another story. I didn’t hit my reps here today, so I’m backing down off the weight a bit. This lift is always a struggle for … Read More »


2015-09-19

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-19

Saturday, 9/19 Week B

Warmup – Equipment Loading

Circus db – 3 x 5+ each arm, 45 x5, 55 x5, 65 x5

Farmer’s Walk – 70’, 145, 185, 205

Yoke Squat Grip – 3 x 25’, 285, 305, 355

Yoke Regular Grip – 4 x 25’, 355, 415, 465, 505

Circus db is still a humbling experience. I think I got into my head a bit with these, as this is a weight I used to do easily when I wasn’t as strong, but I’ve lost a bit of confidence here. It will come back I suppose. They don’t actually feel that heavy, but I feel out of control, so the movement feels risky.

The FW felt pretty solid today. I moved much better with the 205, and grip wasn’t a problem. Now I just need to build from there.

Yoke felt great. I did squat grip easily, … Read More »


2015-09-16

Posted on September 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-09-16

Wednesday, 9/16 Week A

Warmup – Dynamic stretching, Jump rope, light deads

14” DL – 3 x 5+, 275 x5, 325 x5, 365 x6

Box Squat – 3 x 5+, 165 x5, 185 x5, 215 x8

BB Rollout – 3 x 10, 10, 10

Monster GM – 3 x 10, 135, 135, 135

45 degree Chain Step up – 3 x 10, 40, 40, 40

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

I’m back into heavy deadlifts again this cycle in prep for my December competition. I won’t lie, these felt heavy. The difference between 18” vs 14” deads feels much bigger than I expected. I only got 6 reps on my 5+ round, but I think some of that is just that I haven’t pulled this heavy in a while. We’ll see how it goes next time.

The box squats are slowly coming back. The … Read More »


2015-09-14

Posted on September 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-14

Monday, 9/14 Week A

Warmup – Dynamic stretching, foam rolling, light log press

Log Press – 3 x 5+, 100 x5, 120 x5, 130 x8

High Pull – 3 x 5+, 95 x5, 115 x5, 125 x10

Db SOHP – 3 x 6, 40, 40, 40

Power Rows – 3 x 10, 185, 185, 185

3 way shoulder raise – 3 x 10, 8, 8, 8

Pullovers – 3 x 10, 40, 40, 40

Tire Flip Conditioning w/ stepup 3 x (1:00/0:30), 6, 5.5, 6

 

Feeling very good coming into this session. My Deload/vacation was very relaxing.

Log went well today. I hit 8 at 130, but I got a bit off balance on the 8th rep, so I decided to call it good. I had one or two in the tank.

High pulls felt light, and I got 10 at 125. I did have to regrip the bar to get … Read More »


2015-09-02

Posted on September 2nd, by dwalczak in Pam's Training Log. Comments Off on 2015-09-02

Wednesday, 9/2 Week B

2” Deficit Deadlift – 3 x 5/3/1+, 205 x5, 235 x3, 275 x10

Front Squat – 3 x 5/3/1+, 135 x5, 155 x3, 175 x7

BB Rollouts from standing – 5 x 10 w/band assist, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 10, 10, 10, 10

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

I felt good today, but very sleepy. Totally could have taken a nap after the front squats.

The deads were great, and I bumped the final set up from 265 to 275. 10 reps was easy.

Front squat felt better than normal too. I appreciate the value of front squats, but I still don’t like them very much.

BB rollouts are still hard, but I’m gaining control here. Hammer lunges are easy but the range of motion feels great.

I skipped the … Read More »




Pam's Training Log

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

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