2015-11-23

Posted on November 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-23

Monday, 11/23 4 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Log Press – 3 x 5+, 100 x5, 115 x5, 130 x9, 80 x12

SOHP – 3 x 5+, 65 x5, 75 x5, 90 x8, 50 x17

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

Pullovers – 3 x 10, 60, 60, 60

BW Skulls – 3 x 10, PP-5, PP-5, PP-6

Prowler – Low/high @ 225 for 3 rounds.

First overhead day in the new space. I got off to a later start than I wanted to, but was pretty fired up. I’m 4.5 pounds lighter than I was at the start of last cycle, but I managed one more rep at the same weight. 130 for 9, so I was pretty happy. My leg drive was solid, but I was fighting to stabilize the last few reps. I also noticed that … Read More »


2015-11-21

Posted on November 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-21

Saturday, 11/21 4 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 50’, 135, 185, 215, 235

Stone Over Bar – 114 x5, 156 x1, 114 x9 in 0:60s

OH Yoke Walk – 40’, 195, 205, 235

Front Yoke Carry – 40’, 235, 265, 305 x2

Yoke – 40’, 415, 475, 535

Today was the first heavy training day in the new space. I’ve had a couple of Deload sessions, but this was the first opportunity to really light it up in the new space. I was concerned that my grip was fried from the move and working on the new space.

The farmer walks went very well surprisingly. I have been getting stuck at 225 the last several weeks, so I wanted to try doing 215, skipping 225, and then going up from there. 235 was a medium speed pick, but I got up to speed with … Read More »


2015-11-19

Posted on November 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-19

Wednesday, 11/19 5 Weeks Out

Warmup – Dynamic stretching, prowler sprints

15” DL – 3 x 5, 135 x5, 185 x5, 185 x5

Front Squat – 3 x 5, 60 x5, 80 x5, 100 x5

Another much needed Deload day. Just a quick session to get the blood moving. It was interrupted by moving a bunch of gym equipment around but I got back to it.

Can’t wait to light it up in here on Saturday.


2015-11-17

Posted on November 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-11-17

Tuesday, 11/17 5 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Log Press – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

SOHP – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

3 way shoulder raise – 3 x 5, 8, 8, 8

Pullovers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 5, PP-4, PP-4, PP-4

A much needed Deload workout. I had been feeling very run down from the move over the weekend. I really needed this light and fast session to clear my head and get acclimated to the new space.

There had been a lot of odd movements and awkward work during the move, so doing something easy that my body is … Read More »


2015-11-11

Posted on November 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-11

Wednesday, 11/11 6 Weeks Out

15” Deadlift – 3 x 5/3/1+, 285 x5, 325 x3, 355 x8, 365 x4

SS Yoke Bar Front Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x8

Speed Squat – 5 x 10, 150, 150, 150, 150, 150

BB Rollouts – 5 x 10, 10, 10, 10, 10, 10

Good Mornings – 5 x 10, 90, 100, 100, 100, 100

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Prowler Reverse/Low/High – 5x series @ 135

Today was the last training day at this location. I move Meta Performance Center on Saturday. It will be a special kind of events day. I was feeling good with my deadlifts and pulled 355 for 8 on my last set. Then I realized that I should have loaded 365. So I went back and pulled 365 for 4. Overall a good effort, … Read More »


2015-11-09

Posted on November 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-09

Tuesday, 11/9 6 Weeks Out

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x2, 70 x20

SOHP – 5/3/1+, 75 x5, 85 x5, 100 x6, 50 x15

WG Pullups – 5 x 10 – 1 band, 1 band, 1 band, 1 band, 1 band

3 Way Shoulder Raise – 5 x 10 – 8, 8, 8, 8, 8

Pullovers – 5 x 10, 60, 60, 60, 60, 60

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

Today was a weird day for me. I came in underfed and late. I definitely wasn’t feeling as strong as I am accustomed to coming into today’s session.

Log definitely suffered. I only hit 145 for 2, which is the same as last cycle. Given I was feeling like crap, but still, that is frustrating.

SOHP was a bit of redemption. I got 6 at 100, which is an … Read More »


2015-11-07

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

Saturday, 11/7 6 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 70’, 135, 165, 185, 225

Farmer’s Picks – 225 x2

Stone Over Bar – 114 x5, 156 x3 singles, 114 x8 in 0:60s

OH Yoke Walk – 3(2 x 25’), 195, 205, 215

Front Yoke Carry – 3(2 x 25’), 195, 215, 240, 260 x1, 280 x1, 300 x2

Squat Grip Yoke – (2 x 25’), 475

Yoke – 2(2 x 25’), 535, 605 x 15’

I felt pretty good coming into this session. I have been doing 70’ farmer walks, I have been stuck at 225 for two weeks after my PR at 245. 225 was an improved pick, and solid speed for me at this weight. I seem to get worn out with the 225, and then don’t have anything left to go heavier. I then took 225 for two more pics and about 25’ … Read More »


2015-11-04

Posted on November 5th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-04

Wednesday, 11/4 7 Weeks Out

Warmup – Prowler sprints, dynamic stretching

14” DL – 3 x 3+, 275 x3, 305 x3, 345 x10

Front Squat – 3 x 3+, 130 x3, 150 x3, 170 x10

Speed Squats – 4 x 10, 150, 150, 150, 150

BB Rollout – 4 x 10, 10, 10, 10

Good Mornings – 4 x 10, 80, 90, 90, 90

Hammer Lunges – 4 x 10, 10, 20, 20, 20

Prowler Combination – 4x (100’ reverse, 100’ low, 100’ high)

I was having a lot of trouble focusing today, but I managed to get the job done. It took forever, but I had a good session.

I’m feeling better about the 14” deadlift. I hit 345 for 10 solidly. That’s more than I’ve gotten in quite a while. Technically, ever, since I haven’t trained 14” deads before, but I have been comparing a bit against my … Read More »


2015-11-02

Posted on November 3rd, by dwalczak in Pam's Training Log. Comments Off on 2015-11-02

Monday, 11/2 7 Weeks Out

Warmup – Dynamic stretching, light prowler sprints

Log Press – 3 x 3+, 105 x3, 125 x3, 140 x4, 70 x 15

SOHP – 3 x 3+, 75 x3, 85 x3, 95 x6, 50 x15

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

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

Pullovers – 4 x 10, 40, 50, 60, 60

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

Prowler 4(1:00/0:30) Alternating 2x(low 50’ + 5 Updowns) , 2x(high 50’ + 5 Updowns)

 

I was definitely still sore from Saturday’s OH Yoke work coming into today’s session. Log was tougher than it should have been as a result. I only hit 140 for 4, which was frustrating. I may just end up opening with this weight in December. I repped out 70 for … Read More »


2015-10-31

Posted on November 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-31

Saturday, 10/31 7 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 70’, 135, 165, 195, 225

Stone Over Bar – 3 x 10, 114, 114, 114

OH Yoke Walk – 3(2 x 25’), 195, 195, 200

Front Yoke Carry – 3(2 x 25’), 195, 205, 215

Squat Grip Yoke – 3(2 x 25’), 285, 375, 445

Yoke – 2(2 x 25’), 515, 585

I was going to do circus db to start today, and then the farmers distracted me. I was doing 70’ farmer walks, and up to 225 seemed pretty solid and fast. 225 was a so-so pick, but decent speed for me at this weight. My grip was tired. I was planning to see how 255 felt, but I just couldn’t pick it today. I think I got into my head about it. 245 was slog but not that hard 2 weeks ago, so 10# … Read More »




Pam's Training Log

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

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