2017-01-25

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-25

Wednesday, 1/25 5+

Warmup – Dynamic stretching, fire hydrants, prowler sprints

DL – 3 x 5+, 235 x5, 275 x5, 315 x8

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

WG Pullups – 3 x 10, ½”, ½”, BW 5+2+1+1+1

Tire Step-ups – 3 x 10, 70, 80, 80

DB Rows – 3 x 10, 80, 80, 80

Seated Good Morning – 3 x 10, 115, 115, 115

Tire Flips – 60s 10

Feeling solid today, but not as fresh as I’d like to feel.  I pulled 315 for 8 easy reps.  I had more in the tank, but I didn’t want to grind any reps today.

Then I kind of fell apart on front squat.  I didn’t set up well, and I fatigued out in my upper back. I have been really working the upper back hard lately, and it will need a more substantial … Read More »


2017-01-23

Posted on January 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-23

Monday, 1/23 5 weeks out

Warmup – dynamic stretch, fire hydrants, sledgehammer

Axle Clean & Press – 3 x 5+, 90 x5, 110 x5, 125 x10

Speed Log – 60s, 90# x 10

Circus db Press– 3 x 5+, 55 x5, 65 x5, 75 x1 R, 75 x0 L

BW Skulls – 3 x 10, PP-4, PP-5, PP-5

Scap Retraction – 3 x 15, 40, 40, 40

3 Way Shoulder Raise – 3 x 10, 10, 12, 12

Barbell Rollouts – 3 x 10, ¾”, 10, 10

Rope Jacks/Rope – 10/100

Feeling solid today as I come off the Deload week, but the wrists are feeling all the axle work.  Hit a solid 10 @ 125#, then did a round of speed work with the log 10@ 90#.  But, my wrists were fried from the axle and I didn’t have the stabilization to press the CDB.  I was all over … Read More »


2017-01-21

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-21

Saturday, 1/21

Agility Ladder work

Pressing Medley of CDB, Axle, Log – 2 60s rounds 5, 5

Farmer’s Walk with turn – 100, 130, 130

Sand bag carry & Load 130#, Yoke run medley – 3 rounds of 60s each, 2/2, 2.5/2, 3/2.5

Solo events day today.  I decided to do some events from the next comp at comp weight for speed.

First I set up the pressing medley. I got 2 rounds in and 5 reps each round.  Needs to be faster.  I was up in my head a bit about it and I usually do better with someone telling me time.

Next I did some fast farmer walks.  Again 2 rounds at comp weight and distance.  Those felt great, and I’ll be even faster with the side loaders.

Finally I wanted some practice with the sandbag, but I wanted to focus on speed.  I came up … Read More »


2017-01-18

Posted on January 19th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-18

Wednesday, 1/18 Deload Week

Warmup – Dynamic stretching, Fire Hydrants

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

 

Feeling a bit improved today for my Deload leg day.  The Romanians, jump squats and rows all felt crisp and fresh.

The situps were very controlled and the hammer lunges felt well balanced.  Looking forward to Friday’s refeed in preparation for Saturday’s events day.

 


2017-01-16

Posted on January 18th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-16

Monday, 1/16 Deload Week

Warmup – Dynamic stretching, fire hydrants, sledgehammer

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

Circus Dumbbell – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Wall stars – 2 x 3 rounds, green, green

Wide grip Pullups – 2 x 10, green, green

External Rotations – 2 x 15, 5, 5

You know you need the Deload when your Deload session doesn’t feel super easy.  But, by the end of the session, I was feeling *almost* like myself again. I definitely made a good choice to include some shoulder rehab work.  My shoulders have been feeling crunchy lately.  I may throw in a rehab day next … Read More »


2017-01-14

Posted on January 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-14

Saturday, 1/14

Agility Ladder work

Fingal Finger work – singles, doubles

Frame Carry – 200, 300

Core Blaster Rainbows, KB snatch/swing, sledgehammer – 3 rounds of each

Prowler high/low – 275 x 5 rounds

Deload events day has me feeling like I didn’t do much, but I suppose that is the point of a Deload.  We got the finger out and I did a few doubles for speed.

I put the frame conversion on the new farmer walks and ran around with it a couple of times at light weight.  (Video)

Then we did some conditioning.  3 rounds of the circuit with sledgehammer, core blaster rainbows and kettlebells.  Nothing crazy, just getting a good sweat going.

We finished with 5 rounds of prowler high/low @ 275.  Then some foam rolling and stretching.  A good day that makes me want to get back to the heavy asap.


2017-01-11

Posted on January 14th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-11

Wednesday, 1/11

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 5/3/1+, 275 x5, 315 x3, 345 x0

Front Squat – 3 x 5/3/1+, 160 x5, 180 x3, 200 x7

DB Rows – 5 x 10, 80, 80, 80, 80, 80

Tire Step-ups – 5 x 10, 70, 70, 70, 70, 70

CB Hip Raise Sit ups – 5 x 12, 12, 12, 12, 12, 12

Seated Good Morning – 5 x 10, 115, 115, 115, 115, 115

Well, today’s pulling was absolute crap.  I could not get tight to save my life.  My upper back is pretty much all set for Deload.  I was even having trouble staying tight with a bar across my back.  I decided not to push the deads.  I pulled very well last week, so I’m not too worried.

The front squats were solid.  I got 7 @ 200, which is more … Read More »


2017-01-09

Posted on January 12th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-09

 

Monday, 1/9 7 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5/3/1+, 100 x5, 120 x3, 130 x5

Circus db Press– 3 x 5/3/1+, 60 x5, 65 x3, 75 x8 R, 75 x2 L

WG Pullups – 5 x 10, ½” band, ½” band, ½” band, ½” band, BW 5 plus 5 singles

Double Dumbbell Press – 5 x 10, 40, 40, 40, 40, 40

3 Way Shoulder Raise – 5 x 10, 10, 10, 10, 10, 10

Hanging Leg Raise – 5 x 10, 10, 10, 10, 10, 10

Axle is starting to get ornery at this weight.  Some of that is I just did the pressing medley at approximately competition weight on Saturday for events day.  My shoulders were feeling it today and so I got 5 and called it.

Circus dumbbell went better than expected, with 8 on the right … Read More »


2017-01-07

Posted on January 11th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-07

Saturday, 1/7

Agility Ladder work

Pressing Medley of 75# CDB, 120# Axle, 120# Log – 2 60s rounds, 6 reps, 6 reps

Descending deadlift 18”, 15”, 12”, 9” – 135, 185, 225, 275

Sandbag load to 50” – 130/175 x 2

First events day of the year.  We decided to mock up a few of the events in our next meet to see how things feel.

I started with the pressing medley.  I went to comp weight on the circus dumbbell, and 5# under on the axle and log for easy loading.  I got 6 reps both times, but was a touch faster the second time.  Very pleased with that give they are two of my slower events.  I plan to start with log if possible on meet day, though axle might be ok also.

Then we mocked up the descending deadlift at 18”, 15”, 12” … Read More »


2017-01-04

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-04

Wednesday, 1/4 3+

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 3+, 255 x3, 285 x3, 325 x10

Front Squat – 3 x 3+, 150 x3, 170 x3, 190 x9

DB Rows – 4 x 10, 80, 80, 80, 80

Tire Step-ups – 4 x 10, 60, 70, 70, 70

CB Hip Raise Sit ups – 4 x 12, 12, 12, 12, 12

Seated Good Morning – 4 x 10, 105, 105, 115, 115

Feeling very fired up to deadlift today after last night’s cheat meal.  Oh carbs, how I love you.  I have been experimenting with some form tweaks, and had a bit of a breakthrough today.  Pulling felt great and I hit 10 @ 325# which is very solid for me.  Unfortunately, my phone cut out after the first rep, but it was a great set.

Moved on to front squats.  Managed 190# for 9 … 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,...