Posted on August 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-04

Thursday, 8/4

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x14, 105 x10, 120 x8, 135 x6, 155 x4, 135 x6, 120 x8, 105 x10, 95 x14

Rear Delt Raise – 3 x 15, 20, 20, 20

Curls – 3 x 15, 50, 50, 50

BW Skulls – 3 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 3 x 15, 60, 60, 60

CoreBlaster Throw & Catch – 3 x 15, 15/15, 15/15, 15/15

Still rehabbing, but still enjoying the benching. Pressing just feels good to me. I’m enjoying the rep scheme as well. It’s a nice break from my meet prep cycle.
Rear delt raises and curls went well. Feeling solid with bodyweight skulls and dumbbell pullovers. The throw & catch is feeling crisp as well.
I didn’t complete a finisher because I’m trying to let myself rehab. I’ve been doing a lot of … Read More »


Posted on August 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-02

Tuesday, 8/2

Warmup – fire hydrants. Banded hip series

Bodyweight Squat – 10 x10

Hammer Kicks – 3 x 20, 135, 135, 135, 135

SS Yoke Bar Good Mornings – 3 x 20, 70, 70, 70

Lunge – 2 x 10, 10, 10

Barbell Rollouts – 3 x 10, 10

Oh the tedium of rehab.  The warmup took so long.  I hates it.  I did fire hydrants, the banded hip series and a hundred bodyweight squats. I focused on driving off each leg evenly.  I could tell that I was struggling with this towards the end.

Then I did some hammer kicks and yoke good mornings.  It’s a sad day when your heaviest thing is a good morning.

I finished with lunges and barbell rollouts but was interrupted before I got to the third set. Can’t wait to get back to heavy weights, but will be ramping up soon … Read More »


Posted on August 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-01

Monday, 8/1

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x14, 80 x10, 90 x8, 105 x6, 120 x4, 105 x6, 90 x8, 80 x10, 70 x14

Db SOHP – 3 x 15, 12, 15, 15

W Press – 3 x 15, 5, 5, 5

Scap Retraction – 3 x 15, 40, 40, 40

External Rotation – 3 x 15, 5, 5, 5

HLR – 3 x 15, 15, 15, 15

On to a few weeks of rehab and time to get my nutrition back on point.

I am doing another round of the post nationals program for pressing days, keeping weights the same and increasing reps for the work sets. Leg days will be totally focused on rehab for now, hoping to build back up as my symmetrical function improves.

The push presses with the fat gripz felt great and I think … Read More »


Posted on August 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-30

Saturday, 7/30

Agility Ladder work

Farmer’s Walk – 100’ with a turn at 50’, 95 x 1 turn, 95 x 1 turn, 95, x 3 turns, 95 x 5 turns

Hand over Hand Car Pull – 3 rounds

1.5 mile run

Oh bad nutrition.  I’m a little off the rails this weekend, but I need the break.

We stayed light today and worked form.  I was testing a new turning technique I picked up at my last meet.  It was really much faster and easier.

Then we did some hand over hand car tow.  My car is super light, but that helps us work on hand speed.  I’m not too worried about the weight of the truck for the meet.

We finished with a 1.5 mile run.  Feeling some improvement, but not great.


Posted on August 8th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-27

Wednesday, 7/27

DL – 3 x 5+, 205 x5, 235 x5, 275 x6 – left hip flexor bothering me

Box Squat – 3 x 5+, 150 x5, 170 x5, 190 x5

Kettlebell Swings – 3 x 15, 75, 75, 75

Yoke Bar Good Mornings – 3 x 10, 110, 110, 110

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Barbell Rollouts – 3 x 10, black, black, black

Not feeling very good today and I’m concerned.  Thought I was just going to hit some high reps on some light deads and box squats, but I’ve got problems.  I’m driving almost entirely off my right side, even when focusing on the left.

I just did 6 deads at 275, and 5 squats at 190.  It’s not worth pushing when I’m this asymmetrical.  I did finish the rest of the session but I felt like crap.

Looks like … Read More »


Posted on August 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-25

Monday, 7/25

Warmup – dynamic stretch, sledgehammer

Circus db Press– 3 x 5+, 50 x5, 65 x5, 70 x10 R, 70 x0 L

Z Press – 3 x 5+, 60 x5, 70 x5, 75 x12

WG Pullups – 3 x 10, purple band, purple band, purple band

Bent Press – 3 x 10, 30FG, 30FG, 30FG

Curls – 3 x 10, 55, 55, 55

Coreblaster Throw & Catch – 3 x 15, 50, 50, 50

Keg Carry & Sprint – 195#, 2c/1s, 1c/1s, 1c/1s

2 mile run, 20:43

Started a new cycle today.  Need to decide if I’m going to buckle down and focus on Strongman Corp nationals or not. I…I dunno. So, I wrote a program as if I’m going to go, and I’ll see how the first cycle goes.

Feeling decent with the loadable dumbbell on the right side, but struggled on my left.  By that point, my shoulder … Read More »


Posted on August 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-23

Saturday, 7/23 Lift Free or Die

This was my middleweight debut, and it was a very fun meet. Also, the first time I’ve done an all-women’s meet.

First event was a medley of keg press and the circus dumbbell.  The dumbbell is my worst pressing event, but I do like pressing kegs. It was very strange for me to be competing as a middleweight and learning to listen when they called the group.  I was literally the first competitor in lane 2, so it was weird for me.  I started with the keg, and got 7 total reps. Not the speediest event I’ve ever done, but I tied for first.

The second event was the keg drop deadlift. I took a little longer than I should have to figure out the footing. I got all 6 reps in 15.88s, which was only … Read More »


Posted on August 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-22

Friday, 7/22 Lift Free or Die Weigh-in

Official meet weigh-in 178.4

Today was tough, but I made it.  The week wasn’t too bad in general, but this final day was a challenge.  I ended up drinking a cup of dandelion root tea at 12:30a because I couldn’t sleep.  I woke up a half pound heavier than I went to bed, but then was able to come down two pounds very quickly in the morning, putting me within two pounds by 10a.

I didn’t eat anything before weigh-in, and only had ice chips and occasionally a sip of cold dandelion root tea.  I did a couple more sweats in the hot tub in the afternoon, and landed at 179.6 when I got into my car to drive to the weigh-in.  I was surprised that I wasn’t more hungry during the day.  I didn’t have … Read More »

Pam's Training Log

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


Thursday, 7/13 2 Weeks Out


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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,...


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,...