2016-01-27

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-27

Wednesday, 1/27 2 Weeks Out

Warmup – Dynamic stretching, prowler sprints

RDL – 3 x 8, 135, 135, 135

KB work

I didn’t have much in me today. It was supposed to be a last leg day, but I clearly need to shut it down and start my Deload. I warmed up, and then decided to go with RDL instead of the 18” deadlifts. I think I got more out of the additional range of motion. I just focused on feeling good with the movement. I threw in some light kb work at the end, just some swings and snatches.

I am ready to take it easy and do some speed work.


2016-01-25

Posted on January 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-25

Monday, 1/18 2 Weeks Out – A

Warmup – dynamic stretch, sledgehammer prowler

Circus db Press– 3 x 5/3/1+, 55 x5, 65 x3, 75 x0 R, 75 x0 L

Strict Overhead Press – 3 x 5/3/1+, 80 x5, 90 x3, 105 x3

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

3 Way Shoulder Raise– 3 x 10, 12, 8, 8

Curls – 3 x 10, 45, 45, 45

BW Skulls – 3 x10, PP-4, PP-4, PP-4

And I can tell that it’s time to Deload. Feeling lethargic and less powerful than normal. As much as I hoped not to be impacted by Saturday’s pressing, I didn’t really have heavy dbs in me today.

I wasn’t feeling great about SOHP either. I didn’t push the reps here.

I had already planned to lower my volume for accessory work, but I lowered the weights for … Read More »


2016-01-23

Posted on January 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-23

Saturday, 1/23 2 Weeks Out – B

Warmup – Prowler, dynamic stretching

Circus db doubles – work up to 65

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

Hand over Hand Sled Pull – 135, 180, 225, 270

Sandbag Carry & Load – 2x (130, 175)

I am 2 weeks out from my next contest. I’m feeling pretty ready, nearly peaked, exactly where I want to be. Today was the last heavy events day prior to the contest. We structured this like a mini comp.

We did some db doubles first, working up to 65. They felt good, but I’m still not sure about this event. I really hate the way my shoulders feel under a dumbbell this heavy. I didn’t want to go too heavy and mess with our final pressing day.

Farmers felt great today. I had easy speed at 185 and decided to … Read More »


2016-01-20

Posted on January 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-20

Wednesday, 1/20 3 Weeks Out

18” Deadlift – 3 x 5/3/1+, 315 x5, 365 x3, 405 x6

SS Yoke Bar Front Squat – 3 x 5/3/1+, 160 x5, 180 x3, 200 x4

Speed Squat – 5 x 15, 110, 110, 110, 110, 110

Good Mornings – 5 x 10, 110, 110, 110, 110, 110

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

Yoke Bar Lunges – 5 x 10, 70, 70, 70, 70, 70

Feeling pretty solid today. I’m pretty happy with my progress to date on my weight cut. I can see the light. I still feel very strong and I haven’t felt small, which is nice.

I worked up to 405, which is 5# over comp weight, and had 6 solid reps. I dropped the bar off the block a bit after the 6th rep and had to catch it, which caused me … Read More »


2016-01-18

Posted on January 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-18

Monday, 1/18 3 Weeks Out – A

Warmup – dynamic stretch, sledgehammer prowler

Circus db Press– 3 x 5/3/1+, 55 x5, 65 x3, 75 x4 R, 75 x0 L

Strict Overhead Press – 3 x 5/3/1+, 80 x5, 90 x3, 105 x5

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

3 Way Shoulder Raise– 5 x 10, 12, 12, 12, 12, 12

Curls – 5 x 10, 65, 65, 65, 65, 65

BW Skulls – 5 x10, PB+2, PB+2, PB+2, PB+2, PB+2

Sandbag Sprints – 5(1:00/0:30), 3 carry/2 sprint, 2 c/2 s, 2 c/2 s, 2 c/2 s, 2 c/2 s

I’m starting to feel a bit tired, but my performance is still on point, so I’ll keep pushing it for a bit. I only have to get thru next week to hit my Deload.

Circus db … Read More »


2016-01-16

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-16

Saturday, 1/16 3 Weeks Out

Yoke Overhead Carry – 3x (2 x 45’), 215, 245, 275 x 25’

Yoke Conan Carry – 3x (2 x 45’), 305, 350, 385

Stone over bar – 114 x 3, 156 x 1, 114 x7 in 0:60s

Sled Pulls – 135, 180, 225, 270

Feeling a little tired today. Yoke overhead carry went well and I pr’d with a 25’ carry of 275. I’ll get that farther and up the hill next time.

Conan carry yoke also went well with a PR today. I hit 385 with solid speed, but I really need to work on my breathing here.

I am dropping regular yoke out of the rotation until after the next comp to manage back stress. I miss it, but running around with several hundred pounds does add stress.

Next we did some stone work. It wasn’t feeling great, so I … Read More »


2016-01-13

Posted on January 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-13

Wednesday, 1/13 4 Weeks Out

12” Deadlift – 3 x 3+, 235 x3, 275 x3, 305 x10 Paused

Box Squat – 3 x 3+, 110 x3, 185 x3, 200 x8

Barbell Row – 4 x 10, 155, 165, 165, 165

Yoke Bar Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 135, 145, 145

Stone Trainer – 4 x 10, 135, 135, 135, 135

Tire Flips – 4(1:00/0:30), 11, 9, 10, 10

I finally hit a reduction of 4% bodyfat today, and I’m feeling pretty good about it. Then I had a big lunch with a friend, so I needed to make sure I killed my session today.

12” deads are still on the very light side, but I’m trying not to get too aggressive here. I have plenty of time to develop, and I want to maintain my muscular endurance … Read More »


2016-01-11

Posted on January 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-11

Monday, 1/11 4 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 100 x3, 115 x3, 130 x10, 70 x 15

Incline Bench – 3 x 3+, 95 x3, 115 x3, 125 x7

Circus db – 4 x 10, 45, 50, 55, 55

Super Ram Bench – 4 x 10, 165, 165, 165, 165

Scap Retraction – 4 x 10, 40, 40, 40, 40

Db Rows – 4 x 10, 70, 70, 70, 70

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 175# bag, 1.5c/1s, .5c/1s, 1c/1s, 1c/1s

Log felt great today. The weight doesn’t feel heavy at all, but I do get a little winded at rep 7. I want to keep pushing the reps here as the weight goes up, and I think I’ll be able to do … Read More »


2016-01-09

Posted on January 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-09

Saturday, 1/9 4 Weeks Out – B

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 225, 185 speed

Hand over Hand Sled Pull – 135, 180, 225

Sandbag Carry & Load – 130, 175

Stone over 48” Bar – 114 x3

I am 4 weeks out from my next contest. I’m feeling pretty ready, but not yet peaked, exactly where I want to be.

Farmers felt great today. I had easy speed at the lower weights, and was still reasonably fast at 225. The pick at 225 was only ok, but I went right into my acceleration smoothly and got up to speed very well. When I back dropped down to 185 for speed, I felt very fast. Quicker pick and solid speed. Grip is not a problem at this weight and distance, so I’m really looking forward to this event … Read More »


2016-01-06

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-06

Wednesday, 1/6 5 Weeks Out

Warmup – Prowler sprints, dynamic stretching

18” DL – 3 x 3+, 305 x3, 345 x3, 385 x7

Front Squat – 3 x 3+, 145 x3, 165 x3, 185 x6

Speed Squats – 4 x 10, 110, 110, 110, 110

Good Mornings – 4 x 10, 110, 110, 110, 110

BB Rollout – 4 x 10, 10, 10, 10, 10

SS Yoke Bar Lunges – 4 x 10, 70, 70, 70, 70

Tire Flip – 4(1:15/0:30), 13, 9, 9, 6

Today was a solid day. I didn’t feel terrible, but I didn’t feel great either. Deadlifts were feeling heavier than I wanted, but managed 7 at 385 with one or two in the tank. Not spectacular, but not terrible either.

Same thing with front squats. I got 6 at 185, less than I wanted, but not terrible.

The speed squats were pretty solid even though I … Read More »




Pam's Training Log

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

2017-07-13

Thursday, 7/13 2 Weeks Out

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Tuesday, 7/11 2 Weeks Out

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