2017-02-22

Posted on February 27th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-22

Wednesday, 2/22

Warmup – Dynamic stretching, fire hydrants

DL – 3 x 5/3/1+, 275 x5, 315 x3, 335 x0

Front Squat – 3 x 5/3/1+, 160 x5, 190 x3, 210 x4

Jefferson Curls – 5 x 10, 40, 40, 45, 45, 55

Single Leg DL – 5 x 10, 95, 95, 105, 105, 105

DB Pullover – 5 x 10, 50, 50, 60, 60, 60

Monster GM – 5 x 10, 135, 135, 135, 135, 135

Stone Squats – 5 x 60s, 135#, 13, 13, 13, 10, 10

Feeling totally beat up and ready for my dealod week.  But, I had one more leg day to get through. I’m struggling with my heavy set again on the deadlifts.  Having trouble staying tight, and mostly I think I need a rest.  If I’m still not solid after the Deload, I’ll reevaluate.

The front squats went better.  I only got 4 … Read More »


2017-02-20

Posted on February 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-20

Tuesday, 2/21

Warmup – dynamic stretch, sledgehammer

Log Press – 3 x 5/3/1+, 110 x5, 125 x3, 140 x2

Speed Log 60s – 110 x 8

Circus db Press– Max, missed 85

Super Ram Bench – 5 x 10, 155, 155, 160, 160, 155

Scapular Retraction – 5 x 15, 50, 50, 50, 50, 50

Db Fly – 5 x 10, 15, 20, 20, 20, 20

Z Press – 5 x 10, 55, 55, 55, 55, 55

Ab Rollouts – 5 x 10, 10V, 10V, 10V, 10V, 10V

So, I attempted to do this training session yesterday as scheduled, and it just wasn’t there.  So, I went back after it today.  I won’t say it went well, but it went, and for now I’ll call that a win.  Yesterday, I just wasn’t feeling great.  It was a combination of bad nutrition, a little sore from the MAS Wrestling demo, … Read More »


2017-02-18

Posted on February 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-18

Saturday, 2/18

Agility Ladder work

Tire Flips

Descending Deadlift – 135, 185, 225, 275

Sandbag load to 56” – 130, 130

MAS Wrestling Seminar

Feeling off today, but only need to get through one week until Deload.  We did some tire flips to get started, and then went to the descending deadlift.

I was not feeling great on the deadlifts and only went up to 275. After that, we did some light sandbag loads to 56”, which is chin height for me. It was good practice for my extension.

Then I drove to Worcester to attend the tail end of a MAS wrestling seminar.  It was really fun, but it’s not going to get me to leave strongman any time soon.  I’d do a local meet for fun though. I did get a cool video of one of my matches.


2017-02-15

Posted on February 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-15

Wednesday, 2/15

Warmup – Dynamic stretching, fire hydrants

12” DL – 3 x 5+, 275 x5, 315 x3, 345 x0, 315 x10

Front Squat – 3 x 3+, 160 x3, 180 x3, 200 x6

Jefferson Curls – 4 x 10, 15, 20, 20, 20

Single Leg DL – 4 x 10, 85, 95, 95, 95

DB Pullover – 4 x 10, 50, 50, 50, 50

Monster GM – 4 x 10, 115, 125, 125, 125

Stone Squats – 4 x 60s, 11, 11, 10, 12

Maybe having an indulgent Valentine’s Day dinner wasn’t the greatest of ideas, but it was delicious.  My performance today was not so great though.  Well, gotta live sometimes.

The 12” deadlifts are my least favorite height.  I couldn’t believe I missed 345# here.  But then I went back and repped out 315 for 10 more.  Not what I wanted, but it will be there.  Just … Read More »


2017-02-13

Posted on February 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-13

Monday, 2/13

Warmup – dynamic stretch, sledgehammer

Log Press Away – 3 x 3+, 100 x3, 120 x3, 135 x5

Speed Log Clean & Press – 60s, 105# x 10

Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L

Super Ram Bench – 4 x 10, 155, 155, 165, 165

Scapular Retraction – 4 x 10, 50, 50, 50, 50

Db Fly – 4 x 10, 15, 20, 20, 20

Z Press – 4 x 10, 55, 55, 60, 60

Ab Rollouts – 4 x 10, 10, 10, 10V, 10V

OH Yoke with partial press (+1) – 195, 195, 195

Feeling less than fresh after all the shoveling in the past few days, but on Mondays we press the weights overhead, so that is what I will do.

I only got 5 on the log today, but I am not too phased by this.  … Read More »


2107-02-11

Posted on February 16th, by dwalczak in Pam's Training Log. Comments Off on 2107-02-11

Saturday, 2/11

Agility Ladder work

18” Deadlift – 135 x10, 185 x7, 225 x6, 275 x5, 315 x5, 315 x5, 365 x5, 405 x5

Farmer’s Walk – 100, 150, 170, 190

Sandbag load to 54” – 130/175, 130/175

Sandbag load & yoke finisher – 3x 60s 130# 54”

Running a bit heavy today on events day.  Not too worried since I’m 11 weeks out.  Plenty of time to come down a couple of pounds.

We decided to do some 18” deadlifts today, and just go up in sets of 5.  I went to 405, and just couldn’t quite get 455#. I managed to get it off the blocks, but couldn’t quite lock it out.  I’ll keep working on that in the future, but it doesn’t come up much for me in competitions.

After that, we did some farmers. I decided to skip the turns since my wrists have … Read More »


2017-02-08

Posted on February 10th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-08

Wednesday, 2/8 5+

Warmup – Dynamic stretching, fire hydrants

15” DL – 5+, 185 x5, 225 x5, 275 x5, 315 x5, 365 x7

Front Squat – 3 x 5+, 150 x5, 170 x5, 190 x9

Jefferson Curls – 3 x 10, 12, 12, 15

Single Leg DL – 3 x 10, 45, 65, 85

DB Pullover – 3 x 10, 50, 50, 50

Monster Good Morning – 3 x 10, 95, 115, 115

Stone Squat – 3 x 60s @ 122, 13, 10, 10

Running a bit of a deadlift experiment starting today.  I’m going to cycle my deadlift height each week.  I’m starting with working up to a 5-10 rep heavy set, and then next time I do this height, I’ll try and beat my rep count until I can do more than 10.  After that, I’ll go up 20#. I may add in some additional volume once … Read More »


2017-02-06

Posted on February 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-06

Monday, 2/6

Warmup – dynamic stretch, fire hydrants

Log Press Away – 3 x 5+, 95 x5, 110 x5, 125 x7

Speed Log – 60s, 105# x 8

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

Super Ram Bench – 3 x 10, 155, 155, 155

Scap Retraction – 3 x 12, 50, 50, 50

Db Fly – 3 x 10, 15, 15, 15

Z Press – 3 x 10, 45, 50, 55

Barbell Rollouts – 3 x 10, 10, 10, 10

OH Yoke with partial press (+2) – 195, 195

Excited to get back to a log cycle to give the wrists a break from the axle.  Happy to be back with the log after Saturday’s pressing efforts.  Wasn’t too surprised to only get 7 today.  I was a bit tired from that 160#.

The speed log at 105# was solid, but … Read More »


2017-02-04

Posted on February 6th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-04

Saturday, 2/4

Agility Ladder work

Log Press Away – 70 x3, 90 x3, 110 x3, 120 x3, 140 x3, 160 x1

Sandbag carry 60s rounds – 130 x 8 laps, 175 x 6 laps, 225 x 2 laps

Farmer’s Walk – 100, 100, 120, 120, 150, 150

Conditioning work:  sledgehammer & kettlebell

Conditioning work: med ball circuit & rope

Prowler Reverse/Low – 275 x 5 rounds

Feeling hungry to compete today, and frustrated with not being able to do so sooner.  We had Alan Charles owner of The Ice Photography at the gym today shooting as we did events.  He was awesome, and the pictures I’ve seen so far are great.  Can’t wait to see the rest!

After warming up, we decided to do some heavy log work.  I went up in triples to 140#.  I decided to try a single at 160#, which was my best ever one … Read More »


2017-02-01

Posted on February 5th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-01

Wednesday, 2/1

Warmup – Dynamic stretching, prowler sprints, fire hydrants

DL – 3 x 3+, 255 x3, 295 x3, 335 x1, 355 x0

Front Squat – 3 x 3+, 150 x3, 180 x3, 200 x4

WG Pullups – 4 x 10, ½”, ½”, ½”, BW 3+2+1+1+1+1+1

RDL – 4 x 10, 135, 135, 135, 135

So today was a bust.  I found out shortly before my training session that the competition I’ve been training for has been postponed to end of April.  This was not the fault of the meet promoter, but it is super disappointing to me, and throws off my training plan for 2017.  I’ll make a new plan of course, but this took the wind out of my sails.  I was really looking forward to competing soon.

My deadlifting was disappointing. I missed 355 which would have been a true double bodyweight pull.  I … 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,...