Posted on October 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-29

Wednesday, 10/29 Week A

Warmup – Dynamic stretching, prowler sprints

14” DL – 3 x 5+, 245 x5, 285 x5, 325 x10

Front Squat – 3 x 5+, 125 x5, 140 x5, 160 x10

Speed Squat – 3 x 10, 150, 150, 150

BB Rollout – 3 x 10, 10, 10

Good Morning – 3 x 10, 60, 80, 80

Hammer Lunge – 3 x 10, 10, 10, 10

Feeling a bit sore coming into today. The deads didn’t feel as light as I hoped, but I was able to get 10 with one in the tank.

I’m loving front squats with the ss yoke bar. Front squats are much better when there is no stress on my wrists and shoulders. Also, I’m better able to focus on looking up, which should translate to stones.

Then I did some not terribly speedy squats with the yoke bar superset with barbell … Read More »


Posted on October 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-27

Tuesday, 10/27 8 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 100 x5, 115 x5, 130 x8

SOHP – 3 x 5+, 65 x5, 75 x5, 90 x7

WG Pullups – 3 x 10, 1 band, 1 band, 1 band

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

Pullovers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 10, PP-4, PP-4, PP-4

I had a relaxing Deload week, and then just as I was about to come back, got a pretty bad sinus cold. Coming back from this cold has been slow, but I was finally feeling up to lifting today. I’m down nearly 5lbs since Thursday, but not actually dehydrated as I would have expected. What food I ate was pretty clean, and my appetite was nearly nonexistent. But I was pounding the … Read More »


Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-15

Wednesday, 10/15 Week A

15” Deadlift – 3 x 5/3/1+, 285 x5, 315 x3, 355 x3

SS Yoke Bar Box Squat – 3 x 5/3/1+, 185 x5, 215 x3, 235 x1

I think it’s pretty obvious I need a Deload week. Everything feels heavy, my performance sucks, and my forearm is still tweaked.

Instead of banging my head against the wall and trying to get through another week before my scheduled Deload, I’m saying it’s time now. This will hopefully give the forearm a chance to heal and make some actual progress going forward.


Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-13

Tuesday, 10/13 Week A

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x2

I am having a bad day. I woke up in a bad mood, frustrated with myself. I broke something very important to me. I was incredibly upset and frustrated and not at all ready to lift.

I managed just two reps with the log. My forearm is still bothering me a lot, and I just wasn’t feeling it. I bailed on the rest of the session and I will ice it later.


Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-10

Saturday, 10/10 Week A

Warmup – moving equipment

FW – 4 x 50’, 185, 205, 225, 245

Yoke Squat Grip – 3 x 50’, 355 x2, 395 x2, 445 x2

Yoke Regular Grip – 3 x 50’, 445 x2, 515 x2, 555 x2

Awesome day for events today at Meta Performance Center. Jasmin and I took the farmers and the yoke out into the empty gym for some distance work.

First, we did some heavy farmers walks. I hit 185, 205, 225 and 245 for 50’ each. 245 was a slow pick, but grip was solid and pace was steady if a bit slow.

I hit some 50’ yoke walks next. I did squat grip up to 445. Then I hit some regular grip yoke up to 555 with no drops. I can’t say the 555 was very fast, but it happened. I’ll get faster. Yoke definitely … Read More »


Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-08

Wednesday, 10/8 Week B

2” Deficit Deadlift – 3 x 3+, 235 x3, 265 x3, 295 x10

Front Squat – 3 x 3+, 135 x3, 150 x3, 170 x9

Zercher Squat – 1 x 20, 60

Hammer Lunges – 4 x 10, 20, x, x

GHR – 4 x 10, black band, blue band, blue band, blue band

The deficit deads felt great, and 10 reps was very solid at 295. I’m pleased with this since I bumped up weights again this cycle.

I tried out the new Elite FTS SS Yoke bar for some front squats today. It will take some getting used to, especially racking and unracking the bar, but I like it. I got 9 reps, which is a good showing for me in front squats.

I bailed on much of the accessory work because it was bothering my forearm. I then bailed on the … Read More »


Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-05

Monday, 10/5 Week B

Warmup – Light Log Press

Log Press Clean Every Rep – 3 x 3+, 90 x3, 105 x3, 120 x4

Prowler – 10 rounds 1:00 push, 0:30 rest @ 135#

My right forearm is tweaked from the meet on Saturday. The log felt fine except for the massive pain in my right forearm, so I decided to stop at 4 reps. It was very painful to clean and stabilize the log.

I bailed on the rest of the session and did some conditioning with the prowler instead. It felt good to get moving with this again.

2015-10-03 Meet Report

Posted on October 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-03 Meet Report

Saturday, 10/3

Strengthfest 2015 Meet Report



Overhead Medley: 70# Single Arm Kettlebell Press, 65# Single Arm Barbell Press, 65# Single Arm Circus db Press, 120# Barbell Push Press
Last Man Standing Deadlift
Tire Flip – Frame Carry Medley
Arm Over Arm Seated Truck Pull

So I zeroed the first event, which was the pressing medley. I don’t have experience pressing heavy kettlebells. In fact, I think that was the heaviest kettlebell I’ve ever touched. I dinged my right forearm on this event, which was a little frustrating, but it didn’t hurt me at the meet.

The second event was the last Pam standing deadlift. I like to pull, so I was excited about this event. I had already pulled heavy this week, so I wasn’t sure what I had in me, but I ended up with 375#, equal of a PR. It went up fairly easily, … Read More »


Posted on October 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-30

Wednesday, 9/30 Week A

Warmup – light squats

14” DL – 3 x 3+, 300 x3, 345 x3, 385 x1, 315 x10

Box Squat – 3 x 3+, 175 x3, 195 x3, 225 x10

BB Rollout – 4 x 10, 10, 10, 10

Monster GM – 4 x 10, 135, 135, 135, 135

45 degree Chain Step up – 4 x 10, 40, 40, 40, 40


Feeling good coming into today, but I may have been aggressive on the 14” deadlift numbers. I only got 1 at 385 and didn’t get as many as I’d like to see last time either. I dropped to 315 and hit 10 reps with a few in the tank, and I will adjust the cycle next time.

Box squats felt great, and 10 at 225 was very solid.

Bb rollouts are coming along, and I upgraded to a smaller band. Monster GMs were … Read More »

Pam's Training Log

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


Thursday, 7/13 2 Weeks Out


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


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,...


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,...