Posted on May 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-10

Wednesday, 5/10 11 Weeks Out

Repetition Axle – 2 x 8-10 reps, 120 x 8, 120 x 10

3 Board Press – 3 x 8, 155, 165, 175×6

Dips – 3 x Max, Purple x 15, Black x 10, Black x 10

Band Pushdowns w/2s hold regular grip – 2 x 10, Black, Black

Band Pushdowns w/2s hold hammer grip – 2 x 10, Black, Black

Db lateral raise – 3 x 12, 12, 12, 12

Repetition day for axle, and it’s not my favorite.  But, I decided to focus on pressing power and not worry about cleans since I don’t have any axle coming up soon.  A client walked in during the first set of axle, and it broke my concentration, so I only got 8 reps.  But, I finished with 10 reps on the second set, so I’m feeling good about it.

On my 3 board press, I needed some more calibration. I got a bit aggressive on the third set and only hit 6 instead of 8.  So, I know where I should be now.

I felt pretty solid on dips and increased to a lesser band.  Those still bother my shoulder a bit, so I am watching them and not being too aggressive.

The band pushdowns really fry out the tris after dips.  I increased to the next band here too.

Lateral raises are feeling solid.  I do feel like my pressing power is increasing.  Looking forward to the heavy log in the next competition.

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Pam's Training Log

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


Tuesday, 5/16 10 Weeks Out

Ladder Drills – 4 x 6, lateral crossover, lead foot out, in/out/squat, ski jump

Cone Shuttle Drill – 4 x 4



Monday, 5/15 10 Weeks Out

Squat – 2 x 8, 210, 210

Axle Press Away – 2 x 3-4, 135 x4, 135 x4

Barbell Hip Thrust –...


Saturday, 5/13 11 Weeks Out

Agility ladder warmup

Fingal Finger – doubles, 60s ~9, 60s 9

Bench triples – work up to 185

Tire Flip & Sledgehammer –...