2016-03-28

Posted on March 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-28

Monday, 3/28 10 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 115 x5, 130 x3, 145 x5, 95 x8 in 60s

Z Presses – 5/3/1+, 70 x5, 80 x3, 90 x5

Circus dumbbell – 5 x 10, 55, 55, 55, 55, 55

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 185

Bradford Presses – 5 x 10, 45, 45, 45, 45, 45

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

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Log don’t care if your stomach is upset.  Log just wants to play.  I was feeling a bit dodgy coming into today’s session, but 5/3/1+ sessions don’t get missed.  Once I warmed up, I felt much better. I managed 5 reps at 145, 2 more than last cycle.  Next time I need to expect more.  I had 5 in … Read More »


2016-03-26

Posted on March 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-26

Saturday, 3/26 10 Weeks Out

Trap Bar deads – 235 x 5, 285 x 5, 325 x 5, 375 x3

Farmer Walk – 45’, 135, 185, 225 for ~15

2 mi unweighted easy pace run

A bit of an easy wildcard day.  We did some trap bar deads and worked up to a heavy triple at 375.  I decided not to rep that out and go for a 1rm of 415, but didn’t have it in me today.  I couldn’t quite break it off the ground, but I’m close, I can feel it.  I am going to have a 400# pull very soon.

We hit some light farmers for some speed and that was it for events.  I got distracted by the puppy on the 225, and decided to end events there.

I did want to do a little more, so I went for an easy … Read More »


2016-03-23

Posted on March 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-23

Wednesday, 3/23 11 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 285 x3, 320 x9

Box Squat – 3 x 3+, 170 x3, 195 x3, 220 x10

Barbell Rows – 4 x 10, 185, 185, 185, 185

Front Squats – 4 x 10, 140, 140, 150, 150

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

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

Tire Flip – 4(1:15/0:30), 15, 13, 12, 13

Feeling good today after hitting the leanest reading yet this morning.  My pulls felt good today, but I was a little disappointed in myself for losing tightness and only getting 9 reps at the 320. Overall a solid showing, but less than I wanted.

Box squat was feeling good today.  I feel much stronger under the bar than I have in a long … Read More »


2016-03-21

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-21

Monday, 3/21 11 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 140 x5, 90 x 11 in 0:60s

Z Presses – 3 x 3+, 65 x3, 75 x3, 85 x7

Circus db – 4 x 10, 55, 55, 55, 55

Super Ram Bench – 4 x 10, 175, 175, 175, 175

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2s, 2.5c/2s, 2c/2s, 2c/2s

Log felt ok today, but I still don’t feel like I’m getting as much out of my legs as I could be.  Gotta keep grinding.  My reps with 140 were a struggle, but 5 could have been worse.  I hit … Read More »


2016-03-19

Posted on March 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-19

Saturday, 3/19 11 Weeks Out

OH Yoke Carry – 3x (2 x 45’), 195, 225, 255

Yoke Conan Carry – 3x (2 x 45’), 325, 375, 415

Stone over bar – 114 x 2, 135 x2, 175 x1, 135 x5 in 60s

Training alone on a Saturday for the first time in a long time.  I don’t miss it.

Since I couldn’t really use the fingal finger alone, I did overhead yoke carries instead.  I went up to 255 for 2 lengths.  Was a little shaky by the end of the run, but feeling pretty solid about that since I haven’t done it in a while.

The conan carries with the yoke are feeling great.  I went up to 415# for my final set and maintained solid speed.  That’s about 10% over competition weight, so I’m feeling good about it.  Just need to get some nicer … Read More »


2016-03-16

Posted on March 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-16

Wednesday, 3/16 12 Weeks Out

12” Deadlift – 3 x 5+, 235 x5, 265 x5, 305 x11 Paused

Box Squat – 3 x 5+, 160 x5, 185 x5, 205 x11

Front Squat – 3 x 10, 140, 140, 140

Barbell Row – 3 x 10, 185, 185, 185

Yoke Bar Stepups – 3 x 10, 60, 60, 60

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

Tire Flips – 4(1:15/0:30), 15, 11, 12, 10

Feeling good coming into today’s session. I really wanted a lot of reps here since the weight was fairly light at the beginning of a new cycle. I hit 305 for 11, and was fairly pleased as I rarely go over 10 reps with deads.

Box squats felt great as well. I hit 11 solid reps at 205. I feel like my squat strength is finally back to a reasonably respectable level.

Rows are … Read More »


2016-03-14

Posted on March 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-14

Monday, 3/14 12 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 100 x5, 115 x5, 130 x10, 90 x 10 in 60s

Z Presses – 3 x 5+, 60 x5, 70 x5, 80 x9

Circus db – 3 x 10, 55, 55, 55

Super Ram Bench – 3 x 10, 175, 175, 175(9)

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

The log felt a little heavy today, but I managed to get ten reps. The first several even had some speed to them. I moved my speed set up to 90#, and still got 10 in 60s, so I was happy with that.

Z Presses are improving. I got 9 at 80# today, which is one more rep vs last … Read More »


2016-03-12

Posted on March 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-12

Saturday, 3/12 12 Weeks Out

Duck Walk – 45’ x 2, 45, 90, 135, 180, 225

Yoke – 45’ x 2, 285, 375, 465, 555 for 20’

Frame Carry – 100’, 180, 230, 270, 320 in 16.44, 15.44

Wildcard day again! I wanted to try some new things, and bring back some favorites that haven’t been in the rotation lately.

First up – duck walks. I had always wanted to try these. We started off very light just to get the feel of it. Do a round, load a plate until we had 225 on the handle, and couldn’t fit any more plates. I’m going to need a longer pipe. But, I had a lot of fun quacking at the end of every round.

Yoke was next, because I hadn’t had a yoke on my back in over two months. I can tell I’ve been ignoring … Read More »


2016-03-09

Posted on March 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-09

Wednesday, 3/9 13 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

Good Mornings – 2 x 10, 60, 60

2 mile run unweighted – 20:14

Leg day Deload felt great. Kept things very light on squats and stayed explosive.

Rows felt great, very easy and fast. Worked my hip hinge power with the good mornings and unilateral explosiveness with the unweighted stepups.

I finished with a 2 mile unweighted run in 20:14. Not too bad for a heavyweight. I’ll get faster as I get used to this course. And get into better shape, but not a bad way to start the season.


2016-03-08

Posted on March 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-08

Tuesday, 3/8 13 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3

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

Bench Press – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3

Db Fly – 2 x10, 12, 12

2 mile run with 20# chains

Speed was the name of the game for today’s Deload session. I was slightly more aggressive on the … 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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2017-07-12

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2017-07-11

Tuesday, 7/11 2 Weeks Out

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