2015-12-30

Posted on December 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-12-30

Wednesday, 12/30 Week B

12” Deadlift – 3 x 5+, 225 x5, 255 x5, 285 x10 Paused

Front Squat – 1 RM 225 x 2

Barbell Row – 3 x 10, 135, 155, 155

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Stone Trainer – 3 x 10, 45, 90, 135

Tire Flips – 4(1:00/0:30), 12, 10, 10, 10

Last leg day of 2015. Feeling fired up for my new cycle. The 12” deads are in my prep for USS Nationals. They were super easy and I had plenty left after the 10 paused reps, but I wanted to save a little for my front squat today.

I planned to work up to a 1 rep max on front squat, hoping to hit 225. I had made a goal at the beginning of the year to get … Read More »


2015-12-28

Posted on December 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-28

Monday, 12/28 6 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 95 x5, 110 x5, 125 x10

Incline Bench – 3 x 5+, 105 x5, 125 x5, 140 x4

Super Ram Bench – 3 x 10, 135, 155, 155

Scapular Retraction – 3 x 10, 20, 30, 40

Db Rows – 3 x 10, 60, 60, 70

Db Flys – 3 x 10, 15, 15, 20

Sandbag Sprints – 4(1:00/0:30), 2 Carry/1 Sprint, 1 Carry/1 Sprint, 1 Carry/1 Sprint, 1 Carry/1 Sprint

Feeling entirely invigorated after the holiday. I needed the break, but I’m glad to be back in action today.

Log felt great today, even though it was clean every rep for the first time in a while. I bumped up the weight from what I had originally planned to be a bit closer to last time, even … Read More »


2015-12-21

Posted on December 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-12-21

Monday, 12/21 7 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Circus db – 8 x 3 on 1:00 intervals, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3

Log Press – 8 x 3 on 1:00 intervals, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3

Lots of band work and foam rolling, static and dynamic stretching.

I made it to my Deload week finally. Feeling pretty beat up and ready for light weight, low volume and stretching. Also ready for additional hot tub time.

The circus db felt light and easy. Log felt great too.

I spend a bunch of time stretching and foam rolling today. It felt marvelous.

In other news, I am currently at my lowest weight and bodyfat on the year. I am pleased with my progress and … Read More »


2015-12-19

Posted on December 22nd, by dwalczak in Pam's Training Log. Comments Off on 2015-12-19

Saturday, 12/19 7 Weeks Out – B

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 205, 135 speed

Stone over 48” Bar – 114 x5

Hand over Hand Sled Pull – 135, 180

Prowler Sprints – 5 rounds (0:45/0:45)

I am ready for a Deload week, feeling pretty beat up.

Farmers felt heavy even though it wasn’t. I still had decent speed, but my picks were slow.

I took it easy on stone and just worked on form. I didn’t have a lot in me with stone today, just focused on good solid reps.

The sled work felt good, but I didn’t push it here either.

We finished with prowler interval sprints for 5 rounds of 45 seconds each. This was a tough conditioner, but it felt good after a rough day. Looking forward to the upcoming Deload week.


2015-12-16

Posted on December 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-12-16

Wednesday, 12/16 8 Weeks Out – A

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 275 x5, 315 x5, 365 x11

Front Squat – 3 x 5+, 135 x5, 155 x5, 180 x9

Speed Squat – 3 x 15, 110, 110, 110

Good Morning – 3 x 10, 110, 110, 110

BB Rollout – 3 x 10, 10, 10

SS Yoke Lunges – 3 x 10, 70, 70, 70

Tire flip – 4(1:00/0:30) 12, 12, 11, 11

Feeling pretty good post adjustment today. Excited to use my new deadlift blocks. I easily hit 11 at 365, so things are going in the right direction.

Front squat was also a victory. I got 9 at 180 which is a PR for reps. I think I want to try for a 1RM next session, just to see what I can do before the end of the year.

I lowered … Read More »


2015-12-14

Posted on December 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-14

Monday, 12/14 8 Weeks Out – A

Warmup – dynamic stretch, prowler

Circus db Press– 3 x 5+, 45 x5, 55 x5, 65 x9 R, 65 x6 L, (35 x10/10)

Strict Overhead Press – 3 x 5+, 70 x5, 80 x5, 90 x10, (55 x12)

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

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

Curls – 3 x 10, 45, 55, 55

BW Skulls – 3 x10, PP-6, PP-6, PP-6

Sandbag Sprints – 4(1:00/0:30), 3 carry/2 sprint, 2 carry/1sprint, 2 carry/2 sprint, 2 carry/2 sprint

The next show has a circus dumbbell in it, which is one of my worst overhead events. I’m not very confident in that event, but I’m going to work it hard and see if I can avoid the zero. I’m actually pretty happy with my 9 and 6 reps at 65. … Read More »


2015-12-12

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

Saturday, 12/12 8 Weeks Out

Yoke Overhead Carry – 3x (2 x 40’), 205, 235, 265 x (1 x 30’)

Yoke Conan Carry – 3x (2 x 40’), 275, 305, 345

Yoke – 3x (2 x 40’), 475, 535, 605

Sandbag loads – 130# from 30’, light from 20’ and 10’

Nutritional vacation was a success. I feel very strong. I did load on a couple of pounds, but I don’t feel so depleted anymore. In fact, I felt awesome all session today. Definitely had some more left at the end of the day.

Yoke three ways was very solid. On the overhead I went 30’ with 2 drops with 265. It was super heavy, but a 20# PR. I was happy since that’s an increase of 70# since I started OH yoke.

Conan carry yoke also went well. I hit 345 with solid speed. I think … Read More »


2015-12-09

Posted on December 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-09

Wednesday, 12/9 9 Weeks Out

15” Deadlift – 3 x 5/3/1+, 305 x5, 345 x3, 385 x0, 365 x5

SS Yoke Bar Front Squat – 3 x 5/3/1+, 150 x5, 175 x3, 200 x3

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, 110, 110, 110, 110, 110

Yoke Bar Lunges – 5 x 10, 60, 60, 60, 60, 60

I am totally beat up, and my meet is officially cancelled. My frustration level is high. I have a backup plan, and I’ll have a meet on 2/6/16, hence the 9 weeks out notation.

Everything felt heavy today, and deads did not go very well. Honestly I was due for a poor session, but knowing that doesn’t make it less frustrating. 385 did not move today. Then I only … Read More »


2015-12-07

Posted on December 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-07

Tuesday, 12/7 2 Weeks Out

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x3, 80 x12

SOHP – 5/3/1+, 80 x5, 90 x5, 105 x5, 50 x20

3 Way Shoulder Raise – 4 x 10 – 8, 8, 10, 10

Pullovers – 4 x 10, 60, 60, 60, 60

BW Skulls – 4 x 10, PP-6, PP-6, PP-6, PP-6

Feeling pretty beat up, but still trying to hit it hard. Log went well today. I hit 145 for 3, which is one more than last cycle and bodyweight is 9# less. I’m down 1.0% bodyfat as well, so I’m very happy with my progress. I repped out 80# for 12 to finish.

I was pleased with SOHP as well. I got 5 at 105, which is an improvement vs last cycle as well. Then I hit 50 for 20 reps in the speed/volume set.

I jumped to … Read More »


2015-12-05

Posted on December 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-05

Saturday, 12/5 2 Weeks Out

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 205

Stone over 48” Bar – 114 x10, 114 x11 in 60s

Hand over Hand Sled Pull – 90, 135, 180

Sandbag Carries – 3 x 35’ w/130#, 8.47, 7.38, 6.60

Yesterday, I found out that the meet I’ve spend the last few months training for is likely cancelled. I’m super disappointed. My backup plan is to do a meet in Feb, but I wanted to be focused on nationals at that point.

Today, I decided to do some events that will help me prep for the Feb meet since that aligned with Jasmin’s training plan and my new backup plan. It was mostly speed work.

I worked up to 15% over the competition weight in farmers for speed. I need to get faster on the pick here, but … Read More »




Pam's Training Log

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

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