2016-11-28

Posted on November 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-28

Monday, 11/28 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 155 x3, 175 x5

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 12, 115

Axle Clean & Press – 3 x 3+, 80 x 3, 95 x 3, 105 x 10

Wide Grip Pullups – 4 x 10, Black, black, black, bw double + 8 singles

Bent Press – 4 x 10, 40, 40, 40, 40

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

Front Raise – 4 x 10, 15, 15, 15, 15

Rear Delt Raise – 4 x 10, 25, 25, 25, 25

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

Row 10 minutes 2485m

Still kind of bummed about the holiday setbacks, but moving forward now.  Bench was ok, not as many reps as I wanted, but not too bad either.  The wide grip … Read More »


2016-11-26

Posted on November 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-26

Events day, but not feeling it at all.  Some days you just have to realize that not everyday is going to be yours.  Today is not my day.  I’ll be back in here Monday to get back on track.


2016-11-23

Posted on November 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-23

Wednesday, 11/23 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 305 x3, 345 x3, 395 x10

Front Squat – 3 x 3+, 150 x3, 165 x3, 185 x10

BB Rows – 4 x 10, 185, 185, 185, 185

CB Hip Raise Sit ups – 4 x 15, 15, 15, 15, 15

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

Monster Good Morning – 4 x 10, 145, 145, 145, 145

Stone Squats – 4x(60s/30s), 122#, 12, 8, 9, 9

Feeling pretty good on leg day today.  These 18” deadlifts are going pretty well and I was happy with 395 for 10.  Excited to be pushing the weight again with these.

Front squats feeling solid and I hit 185 for 10 as well.

Rows and hip raise situps were good.  Just grinding through.

Hammer lunges and monster good mornings were also a grind, but I … Read More »


2016-11-21

Posted on November 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-11-21

Monday, 11/21 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 110 x3, 120 x3, 140 x8

Speed log, clean every rep – 105 x 9 in 60s

Axle SOHP – 3 x 3+, 60 x3, 70 x3, 80 x10

WG Pullups – 4 x 10, Black, black, black, bodyweight singles

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

Bradfords – 4 x 10, 55, 55, 55, 55

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 25, 25, 25, 25

Overhead Yoke Carries – 3x 45’, 195 x2, 215 x2, 235 x1

Not a bad day for log.  My log stamina is improving.  I felt pretty good about speed log as well, and as my conditioning improves more that will go up too.

Since I finally received my axle, I swapped out the dumbbell … Read More »


2016-11-19

Posted on November 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-11-19

Saturday, 11/19 A Week

Farmer Walks with turn – (Turn at 45’), 100, 100, 120, 150

Tire Flip, Sledgehammer, 50# kb swings – 3 rounds

Fingal Finger, singles, doubles

Tire Flip – 4 rounds of 5 flips each

Revers Prowler/low @ 225# 3 rounds

It was a bit of an easy events day today.  I had been feeling a little beat up, so I did mostly speed work today.

I started the day by making a 225# sandbag and carrying it into my gym.  It is the heaviest pick I’ve ever gotten without tacky – and I was cold.  (Don’t do that kids, do as I say, not as I do.) When you make a bag, you have to get it into your gym somehow.

Next we did some fingal finger work. I decided not to go too hard here since I have a hot date with my … Read More »


2016-11-16

Posted on November 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-11-16

Wednesday, 11/16 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5+, 225 x5, 265 x5, 305 x5

Squat – 3 x 5+, 140 x5, 160 x5, 190 x10

Db Row – 3 x 10, 80, 80, 80

Core Blaster Rainbows – 3 x 10, 10, 10, 10

Split Leg Bulgarians – 3 x 10, 20, 20, 20

Seated Good Mornings – 3 x 10, 95, 95, 95

Tire Flip/Plyo – 3 x (60s/30s), 5, 4.5, 5

Today was tougher than many recent training sessions.  Deadlift was not really feeling great.  I’m pretty sure that is mostly from the unassisted pullup party from Monday.  I just could not for the life of me stay tight at the bar.  It didn’t even feel that heavy, just I felt loose all over, like I couldn’t get my body to work together.

I’m not too worried that … Read More »


2016-11-14

Posted on November 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-14

Monday, 11/14 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5+, 135 x5, 145 x5, 165 x10

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 8, 115

Double Db Press – 3 x 5+, 30 x 5, 60 x 3

Wide Grip Pullups – 3 x 10, Black, black, unassisted singles

Bent Press – 3 x 10, 40, 40, 40

Seated Db Clean – 3 x 10, 12, 12, 12

Front Raise – 3 x 10, 15, 15, 15

Rear Delt Raise – 3 x 10, 25, 25, 25

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

Bench felt good today and I was happy to see my numbers go up versus last cycle. Wide grip and close grip felt great too.

The double dumbbell press didn’t go so great and I really wasn’t into it.  I think I’m going to turn them … Read More »


2016-11-12

Posted on November 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-12

Saturday, 11/12 B Week

Warmup – Agility Ladder, dynamic stretching

Fingal Finger – 2 60s rounds @ 190, 8 reps, 9 reps

Sandbag Carry – 2 60s rounds, 130# 9.5 laps, 175# 7.5 laps

Prowler high/low 1/1 – 6 rounds @ 185 with 4 friends

A bit of a fun events day here.  We got out the fingal finger and did a couple of 60s rounds.  I’m just a touch off my best round ever, having not trained it in a while.  Feeling pretty good.

Next we did some sandbag carries.  I still need plenty of work on my picks.  But, my speed was pretty good once I got moving.  I’m feeling pretty satisfied with my speed in general, but I’ve got to get those picks faster.

We finished with a prowler drill that I like a lot, but was maybe kind of easy with 4 people.  … Read More »


2016-11-09

Posted on November 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-09

Wednesday, 11/9 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 275 x5, 325 x5, 365 x15

Front Squat – 3 x 5+, 135 x5, 155 x5, 175 x10

BB Rows – 3 x 10, 185, 185, 185

CB Hip Raise Sit ups – 3 x 10, 10, 10, 10

Hammer Lunges – 3 x 10, 20, 20, 20

Monster Good Morning – 3 x 10, 145, 145, 145

So I have feels and its leg day.  The best day for feels.  Feels are best processed by deadlifting so hard that the building shakes.  365 for 15 will do that.  Honestly, I wasn’t sure how pulling heavy would go, but I guess its ok.

Front squats were solid with 175 for 10.  I’m feeling much improved here, driving off both legs symmetrically. I still need to focus on it though.

Barbell rows felt great.  Hip … Read More »


2016-11-07

Posted on November 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-07

Monday, 11/7 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 100 x5, 120 x5, 130 x9

Speed log, clean every rep – 105 x 8 in 60s

db SOHP – 3 x 5+, 30 x5, 30 x5, 40 x10 R, 10 L

WG Pullups – 3 x 10, black, black, negative

Super Ram Bench – 3 x 10, 175, 175, 175

Bradfords – 3 x 10, 55, 55, 55

HLR – 3 x 10, 10, 10, 10

Db Flys – 3 x 10, 25, 25, 25

Log day and I’m excited to put up some weight in the new cycle.  I got 130 for 9, less than I wanted but not too bad after the heavy benching on Saturday.  Speed log wasn’t as fast as I’d like, but I’ll keep working on it.

Dumbbell SOHP was ok.  I managed to get 10 … 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,...