2016-12-26

Posted on December 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-26

Monday, 12/26 9 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5+, 90 x5, 105 x5, 120 x10

Speed Axle Clean & Press – 60s, 80# x 11

Circus db Press– 3 x 5+, 50 x5, 60 x5, 65 x10 R, 65 x10 L

WG Pullups – 3 x 10, ½” band, ½” band, BW triple, double, 5 singles

Double Dumbbell Press – 3 x 10, 30, 40, 40

3 Way Shoulder Raise – 3 x 10, 8, 8, 8

Hanging Leg Raise – 3 x 10, 10, 10, 10

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

Coming off some bad nutrition for the holiday, but feeling solid.  This cycle, I’m working my two least favorite pressing implements: axle and circus dumbbell. Both are in a pressing medley – with the log – in my comp in 9 weeks.

Anyway, I’ve been working … Read More »


2016-12-24

Posted on December 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-24

Saturday, 12/24 9 Weeks Out

Warmup – Agility Ladder, dynamic stretching

Farmer’s Walk with turn – 2 x 45’, 100, 120, 150

Farmer’s Walk with no turn – 45’, 170 x 2, 190 x 1

Sandbag Carry and Sprint 60s – 130# x 3c/2.5s, 175# x 2c/2s

Stone over Bar – 48”, 122 x3, 175 x2

Prowler high/low 1/1 – 12 rounds on 0:45s sendoff @ 225

Feeling good after the Deload week.  Making good progress with my cut, and passed another bodyfat milestone today.

Farmers went pretty well today.  I had good speed at the lower weights and right up to the 190.  210 didn’t go well, my grip was tired by that point.  I didn’t fight for it since I wanted to get some other things done today.

Worked some sandbag carry and sprint to get some pick practice and conditioning. 130# was solid, but I blew … Read More »


2016-12-21

Posted on December 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-21

Wednesday, 12/21 Deload Week

Warmup – Dynamic stretching, prowler sprints

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

BB Row – 8 x 3 on 1:00 intervals, 95 each set

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

CB Hip Raise Situps – 2 x 10, 10, 10

Hammer Lunges – 2 x 10, 10, 10

 

Another Deload day and I needed it.  Moving felt great and I’m hungry for more, but that was a super necessary Deload.

Romanians felt great as did rows.  The jump squats felt amazing. I should add some jumping into my conditioning in the next cycle.

The situps and hammer lunges felt excellent.  Can’t wait for events on Saturday.


2016-12-19

Posted on December 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-12-19

Monday, 12/19 Deload Week

Warmup – Dynamic stretching

Axle Clean & Press Every Rep – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

Axle SOHP – 8 x 3 on 1:00 intervals, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3

Double Dumbbell Press – 8 x 3 on 1:00 intervals, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3

Wide grip Pullups – 2 x 10, green, green

Rear Delt Raise – 2 x 10, 20, 20

Deload week is finally here.  I’m at about 95% healthy and recovered from being sick. I am still deloading as planned, and I probably still need the break.

The axle felt solid today, and fairly explosive.  I did the SOHP with … Read More »


2016-12-17

Posted on December 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-17

Saturday, 12/17 Deload Week

w/u – agility ladder

Bench – 95 x5, 135 x5, 135 x5

Log Clean & Press – 70 x5, 90 x6, 90 x5, 110 x2

Barbell complex (RDL, Row, Clean, Push Press, Squat), 45 x10reps ea, 55 x10reps ea, 65 x10reps ea, 65 x10reps ea

6 (0:45/0:45) of Side medball, Kettlebell snatch 20#, Kettlebell swing 50#, sledgehammer

Prowler – 4 min x 185 high/low with one friend

So, that whole ‘I feel like crap and maybe I’m getting sick’ thing I mentioned earlier this week?  Yeah, Thursday afternoon and Friday were rough.  I didn’t eat much besides a little white rice on Thursday night, and same thing all day Friday.  The bagel I had this morning was the first real food I’ve had that was more than a couple of bites.

It wasn’t pretty, but feeling much improved. Not 100% yet, and headed into … Read More »


2016-12-14

Posted on December 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-14

Wednesday, 12/13 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5/3/1+, 275 x5, 305 x0, 135 x20

Yep, still feel like crap.  Still not sure if I’m actually getting sick or not but it feels like it. Everything felt heavy warming up.  275 didn’t feel great and 305 didn’t want to move.  I felt like I couldn’t get tight and set to pull. I took a set of 135 for 20 just to move some more, but I was feeling like junk.

I decided to bail on it, because I’ve been feeling off and beat up.  I hate limping into Deload week, but the body makes the decision for you sometimes.


2016-12-12

Posted on December 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-12

Monday, 12/12 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5/3/1+, 145 x5, 165 x3, 185 x1

Wide Grip Bench – 1 x 10, 125

Close Grip Bench – 1 x 5, 125

Axle Clean & Press – 3 x 5/3/1+, 90 x 5, 100 x 3, 120 x 5

Wide Grip Pullups – 4 x 10, Black, black, black, black

Bent Press – 4 x 10, 40, 40, 40, 40

Well, I feel like crap.  I’m heavy today, which doesn’t make much sense, but maybe I ate more than I thought last night.  Anyway I feel like crap and today was terrible.

I didn’t feel strong. I just did one rep on the bench.  I probably had at least one and maybe 2 more, but I just wasn’t feeling it today, and I didn’t have a spot, so I stayed conservative.

I … Read More »


2016-12-10

Posted on December 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-10

Saturday, 12/10 B Week

Warmup – Agility Ladder, dynamic stretching

Farmer’s Walk with turn – 2 x 45’, 100, 135, 185

Farmer’s Walk with no turn – 45’, 205 x 2, 225 x 1

Sandbag Carry and load 52” – 130# x 3, 130# & 175# x 2

Hand over Hand standing sled pull – 40’, 135, 180, 225

Prowler reverse/low 1/1 – 6 minutes @ 225 with 2 friends

Feeling solid today for events.  Always happy to farmer walk.  I did turns up to 185, and then just did straight runs.  I worked up to 225 for a final single run. Pretty sure that’s the biggest farmer I’ve ever done as a percentage of bodyweight.  Definitely have a bit more in the tank, but need to train up the grip to get it both ways.

Next, we did some sandbag loads. My picks are improving slowly.  I … Read More »


2016-12-07

Posted on December 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-07

Wednesday, 12/7 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5/3/1+, 325 x5, 365 x3, 415 x7

Front Squat – 3 x 5/3/1+, 150 x5, 180 x3, 200 x6

BB Rows – 5 x 10, 185, 185, 185, 185, 185

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, 145, 145, 145, 145, 145

Stone Squats – 5x (60s/30s), 122#, 18, 10, 10, 10, 10

Feeling great today after my refeed last night. I won’t lie, seeing 4 plates and some change on the bar is a little intimidating.  I belted up for this one and noticed that my belt is not as tight as it used to be, but I pulled 7 crisp reps with one or two in the … Read More »


2016-12-05

Posted on December 6th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-05

Monday, 12/5 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 120 x5, 130 x3, 145 x5

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

Axle SOHP – 3 x 5/3/1+, 65 x5, 75 x3, 85 x9

WG Pullups – 5 x 10, ¾” black, ¾” black, ¾” black, ½” black, BW triple & singles

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

Bradfords – 5 x 10, 55, 55, 55, 55, 55

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 25, 25, 25, 25, 25

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

Not a bad day today, but log could have been better.  Feeling a little shaky in the rack position, even though the lockouts were pretty easy.  I think it’s time for a … 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,...