2016-06-08

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-08

Wednesday, 6/8 Meet Week

Warmup – Dynamic stretching, prowler sprints

Jump Squat – 8 x 3 on 1:00 intervals, 60 each set

Barbell Rows – 8 x 3 on 1:00 intervals, 95 each set

Stepups – 1 x 10, unweighted

Agility Ladder Sprints

All the stretching

 

Well, that was it.  The last deload session before nationals.  Feeling great, but missing my caffeine fix.

The jump squats felt explosive and powerful. Rows felt crisp and strong.  Tire stepups were so easy I just moved on to the agility ladder.

I finished up with a lot of stretching.  Headed to the chiro to get adjusted and set for the meet.  Dr. Chiungos is the best.  I’m hungry to get to Kentucky for Nationals.


2016-06-06

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

Monday, 6/6 Meet Week

Warmup – Dynamic stretching, sledgehammer, light Prowler

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 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, black x3

USS Nationals is closing in on my and I’m feeling confident.  Log speed work felt crisp and easy.

Log went well, but you know you needed the Deload when 90 doesn’t … Read More »


2016-06-04

Posted on June 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-04

Saturday, 6/4 Deload

Agility Ladder work

I ran some agility ladder just to get some blood moving and demonstrated some keg pressing, and sled drags.  I also supervised some car towing.  I can tell I’m still recovering, but that’s where I should be right now.  Legs felt just a little heavy in the agility ladder, but my energy level was high.

It was great having my training crew around, and we had a great session.  Kegs were pressed.  Sled work was done outside in the sun, and the rope was plenty long which made the dragging pretty challenging.  Then everyone’s favorite, the vehicle towing.  It is always rewarding to see people tow a vehicle for the first time.

Afterwards I spent some quality time with the foam roller and stretched out before I went home.


2016-06-11

Posted on June 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-06-11

Wednesday, 6/11 1 Week Out

RDL – 3 x 5, 95 x5, 135 x5, 135 x5

Front Squat – 3 x 5, 110 x5, 140 x5, 170 x5

Barbell Row – 3 x 10, 185, 185, 185

Squat – 3 x 10, 150, 150, 150

Yoke Bar Stepups – 3 x 10, 70, 70, 70

Yoke Bar Good Mornings – 3 x 10, 70, 70, 70

Prowler High/Low Sprints – 3(1:00/0:30)

Today was the last leg day before nationals. Similar to Monday, today was about moving weight and feeling good.  Nothing too heavy and nothing too light, just trying to stay in that sweet spot of working and feeling strong.

I started with some light Romanian Deadlifts. I like to have 2 full weeks to recover from deadlifts before a meet, so I stayed very light at 135.

Front squats felt good.  170 is right in that sweet spot for … Read More »


2016-05-30

Posted on June 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-05-30

Monday, 5/30 1 Week Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 90 x5, 110 x5, 130 x7 in 60s

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

WG Pullups – 3 x 10, green, green, green

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

Bradfords – 3 x 10, 50, 50, 50

Db Pullovers – 3 x 10, 60, 60, 60

Db Flys – 3 x 10, 20, 20, 20

OH Yoke Walks – 195, 215, 235

A solid moderate weight day that left me feeling strong.  The purpose of today was just to feel good under the log and get a speed set in at a moderate weight.  I finished with 130# for a 60s set and got 7 reps.  It felt very light.

Z presses felt good, but I had no need … Read More »




Pam's Training Log

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