2016-05-28

Posted on May 31st, by dwalczak in Pam's Training Log. Comments Off on 2016-05-28

Saturday, 5/28 1 Week Out

Fingal Finger Speed set – 190 x 5 in 0:30s

Today was a nice light events day.  Or rather, event, singular.  I did some light speedwork on the fingal finger.  Then I just messed around and got some blood moving.  Light good mornings, some sledgehammer, and hanging leg raise.  Whatever felt good.

I watched jealously as my training crew banged out some farmer walks. Then I rode the prowler while it was towed.  Soon enough I got kicked off as apparently I’m not heavy enough to be a challenge anymore.

I finished up with some foam rolling and stretching.  Heading into the home stretch and feeling good.


2016-05-25

Posted on May 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-25

Wednesday, 5/25 2 Weeks Out

12” Deadlift – 5/3/1+, 285 x5, 325 x3, 355 x3

Front Squat – 5/3/1+, 165 x5, 190 x3, 210 x3

Barbell Row – 5 x 10, 205, 205, 205, 205, 205

Squat – 5 x 10, 160, 160, 160, 160, 160

SS Yoke Stepups – 5 x 10, 70, 70, 70, 70, 70

Monster GM – 5 x 10, 70, 70, 70, 70, 70

Last heavy day before nationals.  Last deadlift of any kind.  I was feeling pretty good, but working on some lower back fatigue that definitely impacted today’s session.

Deadlift was ok.  5# over competition weight for an easy 3.  I could feel the back and didn’t want to smoke it out more.  I know I can rep the weight, and I don’t’ need to prove it to myself. What I really need is to be fresh.

Front squats were decent, but … Read More »


2016-05-23

Posted on May 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-05-23

Monday, 5/23 2 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 120 x5, 140 x3, 155 x5

Speed Log 100 x10 in 60s

Z Presses – 5/3/1+, 75 x5, 90 x3, 100 x1

WG Pullups – 5 x 10, green, green, green, green, green

Super Ram Bench – 5 x 8, 185, 185, 185, 185, 185

Bradford Presses – 5 x 10, 50, 50, 50, 50, 50

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

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Feeling good coming into my last heavy log session.  I hit 155 for 5, which was less than I wanted, but still a rep PR.  I could feel some fatigue from Saturday’s events, but still felt fairly strong. I’m really looking forward to this event at nationals this year.  Speed log went well and I hit 10 reps … Read More »


2016-05-21

Posted on May 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-05-21

Saturday, 5/21 2 Weeks Out

Fingal Finger Speed sets – 190 x 8, 215 x 4

Conan Yoke Carry – 195, 285, 375

Stone over bar – 122 x 1, 175 x5, 165 18” x 1, 200 18” lap, no load

Events day went well today.  I did some speed finger, first empty and then weighted.  I felt strong and reasonably fast.  I also learned that they are weighting the finger along the whole length and not just the end like I do, so I’m much more confident that I will handle this event well.

The conan style yoke carries were a struggle for me today.  I couldn’t seem to get a good pick to save my life. Not going to linger about it, most other days have been solid.

Stones went very well today.  I hit the 175# for 5 fairly easily.  Then hit the … Read More »


2016-05-18

Posted on May 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-18

Wednesday, 5/18 3 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 265 x3, 305 x3, 345 x2

Front Squat – 3 x 3+, 155 x3, 175 x3, 200 x4

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

Squats – 4 x 15, 150, 160, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 75, 75

Monster Good Mornings – 4 x 10, 175, 175, 175, 175

Stone Squats – 4(0:60/0:30), 13, 9, 6, 9

Today was a struggle.  I came into the session feeling pretty good, but not super ready for heavy pulls.  Deadlift was not great.  I go ahead of the bar on the second rep, and just managed to muscle it up, but really smoked myself out.  I was frustrated at myself for making such a mental mistake.

Front squats were also frustrating.  My 3+ set … Read More »


2016-05-16

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-16

Monday, 5/16 3 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 115 x3, 130 x3, 145 x10

Speed Log 100 x 9 in 0:60s

Z Presses – 3 x 3+, 75 x3, 85 x3, 95 x5

WG Pullups – 4 x 10, green, green, green, green

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

Bradford Presses – 4 x 10, 50, 50, 50, 50

Db Pullovers – 4 x 10, 60, 60, 60, 60

Db Flys – 4 x 10, 20, 20, 20, 20

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

Log is my friend.  I think log might be my favorite event in nats this year.  It sure isn’t stones! Today’s log pressing was fueled by a breakfast of pancakes and hamburgers.

I hit a new rep pr of 10 with 145 … Read More »


2016-05-14

Posted on May 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-14

Saturday, 5/14 3 Weeks Out

Fingal Finger Doubles – 190 x 2, 215 x 2

Conan Yoke Carry – 195, 285, 375

Stone over bar – 122 x 1, 135 x 1, 175 x1

Not a bad events day.  I went easy on Fingal finger today.  Working form and speed, especially between reps.

Took the yoke for a few spins outside.  Feeling confident about this event.

Stones were a tough event for me today.  I had been hoping to get the 200# stone.  The larger diameter really was a lot tougher than I expected.  I thought it’d be a challenge, but I had no idea how much different it would feel.  The 16” 175# stone is so easy for me now, that I thought I’d have the 200#.  I ended up lapping the 165# 18” stone but not loading it.  That one is pretty smooth, but … Read More »


2016-05-11

Posted on May 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-11

Wednesday, 5/11 4 Weeks Out

12” Deadlift – 3 x 5+, 245 x5, 285 x5, 325 x10 Paused

Front Squat – 3 x 5+, 145 x5, 165 x5, 185 x8

Barbell Row – 3 x 10, 205, 205, 205

Squat – 3 x 15, 160, 160, 160

Yoke Bar Stepups – 3 x 10, 70, 70, 70

Monster Good Mornings – 3 x 10, 165, 165, 165

Stone Squats – 4(0:60/0:30), 11, 7, 5, 5

Feeling pretty solid today in spite of the Sartorius, which is much improved.

The 12” deadlifts were very solid.  Ten easy reps at 325.  Feeling very good about my speed and endurance here.

Front squat was challenging, but I managed 8 reps.  Not my finest day on front squats, but not my worst day either.

Rows felt solid.  The squats I superset with them were a grind. High reps are not my favorite, but they are … Read More »


2016-05-09

Posted on May 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-09

Monday, 5/10 4 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 105 x5, 120 x5, 140 x11, 95 x 12 in 60s

Z Presses – 3 x 5+, 70 x5, 80 x5, 90 x5

WG Pullups – 3 x 10, blue, blue, blue

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

Bradfords – 3 x 10, 45, 45, 50

Db Pullovers – 3 x 10, 60, 60, 60

Db Flys – 3 x 10, 20, 20, 20

More frustration today, but I got some work done in spite of it.  On Saturday afternoon, I slipped in some water at home and strained my Sartorius. Not badly, but enough that it bothers me and I could feel it the whole session.  I cut the overhead yoke finisher because I thought it would be too much heavy stabilization … Read More »


2016-05-07

Posted on May 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-07

Saturday, 5/7 4 Weeks Out

Fingal Finger Cleans – 190 x 5, 215 x 5, 240 x 5, 260 x 3

Stone over bar – 114 x 2, 135 x 1

Today was frustrating. I was sick again last night and not feeling recovered heading into today’s session.  I had plans for this event day, but I was not able to accomplish what I wanted.

After not sleeping well I had no stamina.  Finger cleans were pretty good, but they wiped me out. I had nothing left for stones and ended up calling it a day.  I’ll get back at it this week and I’m looking forward to this last cycle before Nationals.




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

DNP

Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...

2017-07-12

Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...

2017-07-11

Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...