2016-07-20

Posted on July 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-20

Wednesday, 7/20

I continued my boxing today, but didn’t lift.  I figured I got plenty of blood moving with just the boxing.  Not sure you can really call it boxing given I’m basically slap happy with the lack of carbs.  But, I moved around a lot.  Feeling better than expected with the water cut, heading into the hard part.


2016-07-18

Posted on July 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-18

Monday, 7/18

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 8 x 3 EMOM 65, 65, 85, 85, 85, 85, 85, 85

Db SOHP – 2 x 10, 12, 12

W Press – 2 x 10, 5, 5

Scap Retraction – 2 x 10, 25, 25

External Rotation – 2 x 15, 5, 5

1000m Row – 4:05

First day of the water cut, and a little Deload push press. I did my usual 8 x 3 EMOM with light weight, but decided I under estimated after 2 rounds and went up 20#. I’m feeling pretty good coming into the week, but I did take it easy on Saturday.

The accessories felt great, and my shoulders feel much more solid after a few weeks with more rehab/prehab movements.

Since I felt great and I’m trying to flush the glycogen out of my muscles, I … Read More »


2016-07-16

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-16

Saturday, 7/16

Agility Ladder work

Log press – 120 x 5

Farmer’s Walk – 80’ with a turn at 40’, 135

Truck Pull – 2 rounds

Sandbags – 130

A nice easy events day today.  Hit some light log presses, working up to 120 x 5.

Moved onto farmers and just did a light 135 with turn and then watched the boys for a few sets.

We did a light truck pull and I did two rounds.  Maybe more than I should have for a Deload, but I love truck pull.

I did one light sandbag 30’ to over bar to finish up.

Overall, a really great day and I’m excited to compete next week.


2016-07-14

Posted on July 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-14

Thursday, 7/14

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 205 x8, 245 x6, 275 x4, 315 x2, 275 x4, 245 x6, 205 x8, 155 x10

Front Squat – 4 x 15, 110, 110, 110, 110

Hammer Lunges – 4 x 10, 10, 10, 10, 10

Cossack Lunges – 4 x 10, 25, 25, 25, 25

Wide Grip Pullups – 4 x 15, black, black, black, black

CoreBlaster Hip Raise Situps (paused) – 4 x 15, 15, 15, 15, 15

Last training day before Lift Free or Die. Romanians felt great.  I actually bumped the top set up to 315 because I was feeling good.

Finally feeling better with my front squats. Lunges are also feeling better.  Big stability improvement.

Cossack lunges are improving.  I’m better at getting deeper on each side. I was so sweaty that I had to stand in the band rather than use … Read More »


2016-07-13

Posted on July 25th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-13

Wednesday, 7/13

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x10, 125 x8, 145 x6, 165 x4, 185 x2, 165 x4, 145 x6, 125 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 50, 50, 50

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 60, 60, 60, 60

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

OH Yoke Carry – 195, 215, 215

2 mile unweighted run

I love benching.  It went very well today.  It’s kind of strange to me that having not benched regularly in 2 years, I can rep nearly bodyweight in just 4 weeks. Honestly the 185 was a very easy 2, I’m sure 195 would be totally doable.

Feeling stronger all over. Rear delt raise and curls are feeling … Read More »


2016-07-12

Posted on July 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-12

Tuesday, 7/12

Warmup – Dynamic stretching, light Prowler sprints

Box Squat – 110 x10, 150 x8, 170 x6, 200 x4, 222 x2, 200 x4, 170 x6, 150 x8, 110 x10

BB Row – 4 x 20, 135, 135, 135, 135

KB Swings – 4 x 20, 75, 75, 75, 75

SS Yoke Bar Good Mornings – 4 x 20, 70, 70, 70, 70

Split Squat – 4 x 10, 60, 60, 60, 60

Barbell Rollouts – 4 x 10, 10, 10, 10, 10

Stone Squats – 4x(1:00/0:30s) 50#, 33, 33, 35, 35

Started a little boxing training today and really liked it. Always good to add more dimensions to your athleticism and training.

Box squats are felt great today. It’s almost like I’m starting to remember how to squat.

I did the yoke good mornings/barbell rollout next so that I could be finished with the rack. I’ve been holding the rollouts … Read More »


2016-07-11

Posted on July 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-11

Monday, 7/11

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 100 x8, 110 x6, 125 x4, 145 x2, 125 x4, 110 x6, 100 x8, 70 x10

Db SOHP – 4 x 15, 12, 15, 15, 15

W Press – 4 x 15, 5, 5, 5, 5

Scap Retraction – 4 x 15, 40, 40, 40, 40

External Rotation – 4 x 15, 5, 5, 5, 5

HLR – 4 x 15, 15, 15, 15, 15

Loadable db – 35 x 5/5, 55 x 5/5, 65 x 5/5

2 mile unweighted run

Today starts week 4 of this program.  I am ready to get back into my regular scheduled training after this next meet. I’m hungry to compete again and get back to better nutritional discipline.

Push press with the fat gripz is not my favorite.  I think the actual axle will be just … Read More »


2016-07-09

Posted on July 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-09

Saturday, 7/6

Agility Ladder work

Loadable db & Keg Press Medley – 45# db light keg

Farmer’s Walk – 80’ with a turn at 40’, 135, 185

Hold – 90

Sandbags – 130/175

A light day of practice for Lift Free or Die. Got to get a newbie excited about competing for the first time.

Fun with the loadable dumbbell & keg medley.  Kept it light, but banged out some fast reps in a minute.  I think I’m actually going to like that event in spite of the circus dumbbell.

Did a quick 185 with a turn on the farmer walks. It was short of competition distance, but it felt good.

I demonstrated the hold event, or at least the way I mocked it up in my place, but didn’t really train it.  I tend to have good holds without much practice.

The sandbags were the only real work I … Read More »


2016-07-07

Posted on July 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-07-07

Thursday, 7/7

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 195 x8, 225 x6, 255 x4, 285 x2, 255 x4, 225 x6, 195 x8, 155 x10

Sometimes life happens and you don’t quite get everything you want.  Today was very busy and I had to choose between friends and training.  My friends have been very supportive the last few months as I trained for nats, and I decided to bail early on my training session so that I could celebrate with them.  Sometimes, life is more important.

Of course, I still managed to get the Romanians in, so the session wasn’t totally wasted. They felt pretty good too.  A little heavier than I’d like them to feel, but it’s not bad.


2016-07-06

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-06

Wednesday, 7/6

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x10, 115 x8, 135 x6, 155 x4, 175 x2, 155 x4, 135 x6, 115 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 45, 45, 45

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 50, 50, 60, 60

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

Another bench day, another smile on my face. 175 for 2 went up crisply, and I have plenty more in the tank.

Rear delt raise and curls are feeling good.  Skulls are always a challenge. Dumbbell pullovers felt easy, so I pushed the weight a bit more.

The core blaster throw & catch is feeling good.  Going to need to weight this soon.

I cut the overhead yoke … 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

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,...