2016-04-27

Posted on April 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-27

Wednesday, 4/27 6 Weeks Out

12” Deadlift – 5/3/1+, 275 x5, 315 x3, 350 x1

Front Squat – 5/3/1+, 160 x5, 185 x3, 205 x1

Barbell Row – 3 x 10, 205, 135, 135

Squat – 3 x 10, 160, 110, 110

I was feeling very beat up today.  Everything was heavy.  315 that felt amazingly light two weeks ago was a lot of work today.  350 went up, but it was a ton of work for one rep. I decided to call it there.  I got the rep, even though it felt like crap. I’ll come after that again next cycle.

I just wanted to get thru the front squat without failing.  I know that is not the best mindset, but I was feeling pretty bad.  I hit the 205 for one pretty easily, but didn’t go for more. I wanted to finish with a … Read More »


2016-04-25

Posted on April 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-25

Monday, 4/25 6 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 120 x5, 135 x3, 150 x5, 95 x9 in 60s

Z Presses – 5/3/1+, 75 x5, 85 x3, 95 x3

Circus dumbbell – 1 x 10, 65

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

Overhead Yoke – 195, 215

2 mile run 17:57

Today was a solid log day. I came into the day feeling a little beat up.  I hit 5 reps at 150, which is a rep PR.  I could tell that my shoulder stabilization was fried, and I was struggling to stabilize the log at lockout.  Normally that isn’t a problem for me.  Speed log was … Read More »


2016-04-23

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-23

Saturday, 4/23 6 Weeks Out

Fingal Finger Cleans – 190 x 5, 215 x 5, 240 x 3, Speed cleans at 190 for 10 reps in 60s

Yoke Conan Carry Picks – 195, 285, 335

Stone over bar – 114 x3

Today was kind of a light day for events.  I brought my dog to the gym for the first time and while it was great for him, it was a big distraction for me.

I got some good work in with the finger, just doing some cleans to overhead, no flips.  I was going to go higher, but that ended up being more work than I was willing to do for just me.  I don’t like training events alone.

I did mostly pick practice with the front/conan carry yoke.  I wasn’t really feeling it and I still have some bruises from last week.  Getting some … Read More »


2016-04-20

Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-20

Wednesday, 4/20 7 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 295 x3, 335 x7

Front Squat – 3 x 3+, 150 x3, 175 x3, 195 x5

Barbell Rows – 4 x 10, 195, 195, 205, 205

Squats – 4 x 15, 150, 150, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 70, 70

Monster Good Mornings – 4 x 10, 155, 155, 165, 165

Stone Squats – 4(0:60/0:30), 13, 6, 6, 7

Leg day again and I’m feeling good.  Definitely not the carb fueled pulling frenzy of last week, but not bad either.  12” deads went ok.  7 reps at 335 is meh, but I rarely pull great 2 weeks in a row.

Front squats were also mediocre with 195 for 5.  I did push the weight here bringing them back into the 5/3/1+ cycle. We’ll … Read More »


2016-04-18

Posted on April 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-18

Monday, 4/18 7 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 110 x3, 125 x3, 140 x12, 95 x 10 in 0:60s

Z Presses – 3 x 3+, 70 x3, 80 x3, 90 x5

Circus db – 4 x 10, 60, 60, 60, 65

Super Ram Bench – 4 x 10, 185, 185, 185, 185

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

Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255

So I was pretty sick last night and very concerned about how today’s session would go.  It’s the lightest I’ve ever been in I don’t even know how long, and the first time I’ve been under a major milestone weight since I’ve … Read More »


2016-04-16

Posted on April 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-16

Saturday, 4/16 7 Weeks Out

Fingal Finger – singles at 190, 215, 240, Speed round at 190 for 10 reps in 60s

Yoke Conan Carry – rounds of large circles outside, 195, 225, 285, 375 x 60s

Stone over bar – 114 x3, 135 x1, 175 x4

Seven weeks out and events day again.  We did some heavy singles with it, to 240 for a fairly easy single.  Then we did a speed round, and I was pleased to get 10 reps in 60s.  I’m getting more efficient, which is good.

We did conan style yoke carries outside today.  A much larger circle was used, but we didn’t measure it.  The pick is super important here, and I’m still fine tuning that with the sleeves on, but I’m feeling good.  I went up to competition weight and got some decent distance.  Also, lots of pick … Read More »


2016-04-13

Posted on April 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-13

Wednesday, 4/13 8 Weeks Out

12” Deadlift – 3 x 5+, 245 x5, 275 x5, 315 x11 Paused

Front Squat – 3 x 5+, 140 x5, 160 x5, 185 x10

Barbell Row – 3 x 10, 185, 195, 195

Squat – 3 x 15, 150, 150, 150

Yoke Bar Stepups – 3 x 10, 65, 70, 70

Monster Good Mornings – 3 x 10, 145, 155, 155

Stone Squats – 4(0:60/0:30), 12, 10, 7, 8

Carbs are magic.  I was feeling so tired on Monday I decided to make Tuesday a high carb day. It was a good decision.  I felt amazing coming into today’s session. Like a whole new woman.  Everything felt light today and it was a great day.

The 12” deadlifts felt crisp and powerful.  The last set was very powerful and even reasonably fast (video). It’s the best I’ve felt deadlifting in a long time, … Read More »


2016-04-11

Posted on April 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-11

Monday, 4/11 8 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 105 x5, 120 x5, 135 x11, 95 x 9 in 60s

Z Presses – 3 x 5+, 65 x5, 75 x5, 85 x7

Circus db – 3 x 10, 60, 60, 60

Super Ram Bench – 3 x 10, 185, 185, 185

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

OH Yoke Carries – 3 x (2 x 45’) 195, 215, 245

Coming into this cycle feeling very good.  I am the lightest and leanest I’ve been since the start of my cut and nearly at comp weight.  Today was also my first day using elbow sleeves for the log.  I wanted to test it out.

Log felt good. I wanted … Read More »


2016-04-09

Posted on April 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-09

Saturday, 4/9 8 Weeks Out

Fingal Finger – singles at 190, 215, 240

Yoke Conan Carry – rounds of 10’ circles, 195, 225, 285, 325 x 2.5 rotations in 60s

Stone over bar – 114 x3, 135 x1, 175 x2

A solid events day, even if it wasn’t the fastest paced day ever.

I started with my fingal finger and did some singles with it.  I loaded up to 240 for a fairly easy single.  I need to keep pushing the weight there.

Then I went to conans and did some 10’ circles for time. Front yoke in a tight circle like that is fairly tough since the implement wants to rotate around you. The elbow sleeves helped with the skin integrity.  I went up to 325 for 60s with 2 drops.  I need to fine tune the pick with the sleeves on.  Not bad progress … Read More »


2016-04-07

Posted on April 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-07

Wednesday, 4/7 9 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

More Deload for the weary.  Had a light run this morning and my legs still felt heavy and slow.  I decided to go extra light on squats since I was still feeling tired.  Normally I’m much more recovered by Thursday of Deload week.

I did yoke bar squats with just the bar.  By the end of it, I was finally feeling explosive again. I finished the last two sets as jump squats.

The rows felt crisp.  I superset these with the unweighted stepups, and was feeling much better by the end of the session.  Looking forward to getting … Read More »




Pam's Training Log

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

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Thursday, 7/13 2 Weeks Out

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