2016-10-22

Posted on October 31st, by dwalczak in Pam's Training Log. Comments Off on 2016-10-22

Saturday, 10/22 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Sandbag Carry – 3 60s rounds, 130# 7 laps, 175# 6 laps, 175# 6.5 laps

Stone over bar – 122 x 8 in 60s, 175 x 3

Medley of Keg (120# H20), Duck Walk (180#), Sandbag (175#) – 2 rounds

Prowler high/low 1/1 – 4 60s rounds @ 185

Feeling great on events day and hit my lowest bodyfat reading to date.  I’m super pumped about that because I’ve been feeling strong lately.

Worked some sandbag carry for distance in 60s. I still need more work on my picks, but once I’m moving, I’m pretty solid. I was happy that I got further on my second carry at 175 vs my first at that weight.

I did 2 quick rounds of stone that felt pretty good.  I hadn’t picked up the 175 in a while, so … Read More »


2016-10-19

Posted on October 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-19

Wednesday, 10/19 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5/3/1+, 285 x5, 325 x3, 365 x12

Front Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x10

BB Rows – 5 x 10, 165, 165, 175, 175, 175

CB Hip Raise Sit ups – 5 x 10, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Monster Good Morning – 5 x 10, 135, 135, 135, 135, 135

Stone Squats – 4x(60s/30s), 122#, 15, 5, 7, 9, 7

Run 1.5 miles

Love the high volume leg day.  18” deads are starting to feel solid again.  Got 12 solid reps at 365, which is still very light, but also pretty easy.  I’ll jump that up a bunch next cycle.

Front squat are feeling solid again. 180 for 10 is respectable for me.

Rows felt solid today, and I bumped … Read More »


2016-10-17

Posted on October 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-17

Monday, 10/17 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 110 x5, 125 x3, 135 x8

Speed log, clean every rep – 100 x 10 in 60s

db SOHP – 3 x 5/3/1+, 20 x5/5, 30 x5/5, 40 x10 R, 8 L

WG Pullups – 5 x 10, Purple, purple, black, black, negative

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 175

Bradfords – 5 x 10, 50, 50, 50, 50, 50

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 215, 235

Today felt great.  I finally feel like I’ve got some momentum going in the right direction.  Log felt solid and 8 reps at 135 were smooth.  Lefty is still a little behind, but overall I’m seeing … Read More »


2016-10-15

Posted on October 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-15

Saturday, 10/15 A Week

Farmer Walks – (2 x 45’), 100, 120, 150, 170, 190

Yoke – (2 x 45’), 195, 285, 335, 375, 465, 515

Prowler high/low @ 135# 4(60s/20s)

Feeling mostly better after last week’s rough patch.  I got to really play with the new farmers finally.  They’ve been teasing me all week just sitting there all new and pretty.

I will say, they’re a bit more challenging than the side loaders.  I went up to 190 a hand and felt pretty good.  I’ll continue to push the weight here in the coming weeks.

I wanted to go real heavy with the yoke, but it wasn’t there today.  515 felt heavy where a couple of weeks ago it felt super light.  Since this was the first yoke since I was rear-ended, I didn’t push it.

I decided to just finish up with a couple of … Read More »


2016-10-12

Posted on October 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-12

Wednesday, 10/12 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 3+, 215 x3, 245 x3, 275 x10

Squat – 3 x 5+, 120 x3, 150 x3, 170 x10

Db Row – 4 x 10, 60, 70, 70, 70

Core Blaster Rainbows – 4 x 10, 10, 10, 10, 10

Split Leg Bulgarians – 4 x 10, 15, 15, 15, 15

Seated Good Mornings – 4 x 10, 65, 75, 75, 75

Tire Flip/Plyo – 4 x (60s/30s), 6, 6, 6.5, 5.5

Feeling much better today, but still noticeable.  Deadlifting actually seemed to make me feel better.  The 275 for ten was easy.

Squats feel a little off still, but the strength is there.

Rows and rainbows felt solid.  The split leg Bulgarians make me hate them, but I can really feel my imbalances and I want to keep pushing lefty.

The seated good mornings are … Read More »


2016-10-16

Posted on October 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-16

 

Monday, 10/10 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 145 x3, 165 x8

Wide Grip Bench – 1 x 15, 95

Close Grip Bench – 1 x 12, 95

Double Db Press – 3 x 5+, 30 x 5, 40 x 5, 50 x 5

Wide Grip Pullups – 4 x 10, Purple, purple, black, negative

Bent Press – 4 x 10, 35, 35, 35, 35

Seated Db Clean – 4 x 10, 8, 12, 12, 12

Front Raise – 4 x 10, 12, 12, 12, 12

Rear Delt Raise – 4 x 10, 20, 20, 20, 20

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Benching feels good.  The stabilization with the chains is tough.  I only got 165 for 8, but that will get better as I get used to the stabilization.  I followed that with a set of wide grip and … Read More »


2016-10-08

Posted on October 25th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-08

Saturday, 10/8 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Fingal Finger – singles and doubles

Farmer Walks – 2 x 45′ 100, 120

I got rear ended last night, so I took it very easy today with events.  I’m really not feeling solid and my back is pretty sore.  I’ll get back to it as soon as I can.


2016-10-05

Posted on October 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-05

Wednesday, 10/5 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 275 x3, 315 x3, 355 x11

Front Squat – 3 x 3+, 120 x3, 150 x3, 170 x10

BB Rows – 4 x 10, 155, 155, 165, 165

CB Hip Raise Sit ups – 4 x 10, 10, 10, 10

Hammer Lunges – 4 x 10, 10, 10, 20, 20

Monster Good Morning – 4 x 10, 95, 115, 135, 135

Stone Squats – 4x(60s/30s), 122#, 11, 9, 11, 12

I’m back. I felt very strong and solid for the first time in a long time.  I finally feel like I’m actually moving in the right direction instead of just treading water.

The 18” deadlift felt great and I bumped them up some from the plan. I got 355 for 11 easy reps.

Front squat same thing, feeling strong here. 10 easy reps at 170.

Rows … Read More »


2016-10-03

Posted on October 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-03

Monday, 10/3 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x7

Speed log, clean every rep – 95 x 10 in 60s

db SOHP – 3 x 3+, 20 x3, 30 x3, 40 x8 R, 7 L

WG Pullups – 4 x 10, Purple, purple, purple, negative

Super Ram Bench – 4 x 10, 165, 165, 175, 175

Bradfords – 4 x 10, 45, 45, 50, 50

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 15, 15, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 205, 215

Log is my friend, but we need to get reacquainted.  I hit 130 for 7 but wanted more.  I think part of my problem is that I’m out of practice holding the rack position.  That will come back as I get … Read More »


2016-10-01

Posted on October 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-01

Saturday, 10/1 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Sandbag Carry – 2 60s rounds, 130# 6.75 laps, 175# 4.75 laps

Stone Squats – 3 x 60s @122#, 11, 5, 6

Medley of Keg (120# H20), Duck Walk (135#), Sandbag (175#) – 3 rounds

Prowler high/low 1/1 – 6 rounds on the 45s sendoff

Events day, the best day of the week.  I like to take my time warming up and really let myself ease into the day.  Once I get going, I go after it, but I like to feel ready.

I did two rounds of sandbag carry, first with the 130# just to get back into it.  The second round was the 175# bag, and I definitely need a lot of work with this.

I did stone squats with the 122# for 3 rounds. I was very pleased with the first round, but … Read More »




Pam's Training Log

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

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