2017-05-24

Posted on May 31st, by dwalczak in Pam's Training Log. Comments Off on 2017-05-24

Wednesday, 5/24 9 Weeks Out

Repetition Axle – 2 x 8-10 reps, 125 x10, 125 x 10

Close Grip Bench – 3 x 10, 115, 115, 115

Overhead Tricep Extensions – 3 x 10, 40, 40, 40

Db front raise – 3 x 12, 15, 15, 15

Db lateral raise – 3 x 12, 12, 12, 12

Working on my weakness with some repetition axle.  The pressing itself is pretty easy, but I did have to rerack it to finish the sets. My stamina in the rack position isn’t the best, but my pressing has been solid.

Close grip bench is coming along.  The tricep extensions are not my favorite, but I’m doing them anyway.  I may change these out to some overhead yoke work soon.

The front and lateral raises are feeling good.  Lefty is noticeably more tired than righty, but still grinding along.  Feeling solid about … Read More »


2017-05-23

Posted on May 30th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-23

Tuesday, 5/23 9 Weeks Out

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

Cone Shuttle Drill – 4 x 5

Sprints w/30s between – 10 x 45’

HIIT – 10min of 50m row sprint, row easy

Side Bends – 2 x 15, 25, 25

Hanging Leg Raises – 3 x 15, 15, 15, 15

Conditioning day and I am really settling into this program and enjoying it.

The ladder drills went well and I actually felt pretty speedy.  Cone drill was solid. I didn’t even bobble any cones this time.

The sprints are getting better. My first step quickness seems to be improving.

HIIT was 40s row at an easy pace, and 20s row full sprint.  Basically, 10 power strokes at the bottom of each minute.  It was brutal.

I finished up with the side bends and hanging leg raises.  It is getting easier and … Read More »


2017-05-22

Posted on May 28th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-22

Monday, 5/22 9 Weeks Out

Squat – 3 x 3, 240, 240, 240

Log Press Away – 3 x 3-4, 145 x4, 145 x4, 150 x4

Barbell Hip Thrusts – 3 x 5, 140, 160, 160

Calf Raises – 3 x 25, 65, 65, 65

I wasn’t sure how I’d press today after the bench meet this weekend, but after a bit of a refeed yesterday, I felt unstoppable with the log.

I started with the squats and felt pretty solid under the weight. I’m still getting used to ‘heavy’ back squats again, so this felt pretty heavy to me at the bottom.  It was easy to bang out the reps though, so I’m feeling good about it.

Log is my friend.  And my friend felt super light today.  I pushed the weight up 5# for the last set, and it’s the easiest reps at 150# I’ve … Read More »


2017-05-20

Posted on May 27th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-20

Saturday, 5/20 10 Weeks Out

Queen of the Bench – Push/Pull Meet

Bench Press – 175 yes, 185 yes, 200 no

Deadlift – 325 yes, 350 no, pass

Tire Flip – 60s rounds, 12, 12

Heavy Prowler high & low – 135, 225, 315, 405, 495

Well a solid benching effort today.  It’s been a long time since I’ve competed as a powerlifter, but it was fun to get back to it.  It felt good that my extra safe opener was bodyweight. I hit 185 super easy, but got out of the groove on the 200 attempt.  No biggie.

The pull was a bit of a disappointment but I was not really prepared to pull and entered on a whim. 325 was pretty easy, but 350 didn’t go. Kind of frustrating for me because I feel like that is mostly a setup problem. Anyway, I passed on … Read More »


2017-05-18

Posted on May 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-18

Thursday, 5/18 10 Weeks Out

Speed Deadlift – 8 x 1 rep with 0:30s rest between, 225

Good Mornings – 2 x 10 reps, 135, 135

Barbell Rows – 3 x 8, 155, 185, 185

Pullup – 3 x 10, Green, Green, Green

Shrugs – 3 x 15, 185, 185, 185

Rear Delt Raise – 3 x 15, 20, 20, 20

An easy pulling day today.  Feeling good, but also trying to save a little bit of power for Saturday’s bench pressing contest.

I used the speed pulls to experiment with setup since I’ve been feeling like I’m not as efficient as I used to be with my setup. My body feels different at this weight, and since I’m still rebuilding from the hip injury.  I definitely felt like I learned some things.  Hopefully I can put that into action next week.

Good mornings are feeling solid.  I’ll probably … Read More »


2017-05-17

Posted on May 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-17

 

Wednesday, 5/17 10 Weeks Out

Speed Log – 3 x 3 8-10 reps, 130 x9, 130 x 10

Close Grip Bench – 3 x 8, 95, 95, 95

Db Press Neutral Grip – 3 x 10, 30, 30, 30

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 front raise – 3 x 12, 12, 12, 12

Db lateral raise – 3 x 12, 12, 12, 12

Feeling solid on a rep day and I was happy to get 130 for 9 and 10 reps.  10 had a couple of recleans, but the presses felt solid.

I took it a bit light after that because of the bench press meet on Saturday. Easy close grip with 95 felt great. And I lightened up the db press as well.

The band push downs gave me … Read More »


2017-05-16

Posted on May 23rd, by dwalczak in Pam's Training Log. Comments Off on 2017-05-16

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

Sprints w/30s between – 10 x 45’

HIIT – 10min of reverse/low prowler sprint with 135# EMOM, row

Side Bends – 2 x 15, 25, 25

Hanging Leg Raises – 3 x 15, 15, 15, 15

Conditioning day and I’m feeling good.  Finally dropped the bloat I’ve been carrying for a few days and now I have a few pounds of breathing room for my weigh in on Saturday.

Ladder drills felt good, and I seem to be moving better than last week.  Cone drill moved a lot better until the last cone. I was literally thinking I’d done well, and that’s when I lost it.  That will teach me to get cocky.

The sprints felt quick. I may do some extra on … Read More »


2017-05-15

Posted on May 22nd, by dwalczak in Pam's Training Log. Comments Off on 2017-05-15

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 – 3 x 8, 130, 130, 130

Calf Raises – 3 x 25, 65, 65, 65

Feeling well rested after yesterday’s relaxation.  Squats felt more evenly activated than they have in a long time.  The weight felt pretty easy.

The axle didn’t feel particularly light, but it was easy to get the reps, just tough on the wrists.  I also don’t feel like I’m capitalizing on my leg drive enough because of my lack of shoulder mobility.  Plenty to work on with this lift.

Barbell hip thrusts are coming along.  I’ll keep increasing here.  The hardest part seems to be setting up so I can get the bar out of the rack without falling down.

Calf raises are also improving.  I went … Read More »


2017-05-13

Posted on May 21st, by dwalczak in Pam's Training Log. Comments Off on 2017-05-13

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 – two rounds

Yoke 4x(2 x 45’) with 60s rest, 335, 335, 335, 335

Stone load – 122# to 56” 8 x 2 with 30s rest

Prowler high & low – 136 x 6

Feeling good today and happy to see that I’m leaning out again.  That is the goal.  The break is over and it’s time to get focused again.

After a warmup with the agility ladder, we did some fingal finger for speed.  This was the first time we set it up in the new place, and it was nice to have plenty of room.  For not doing it in so long, I’m not off the pace much.  That felt pretty good.

We decided to bench after that and I worked … Read More »


2017-05-11

Posted on May 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-11

Thursday, 5/11 11 Weeks Out

Heavy Deadlift – 3 x 4 reps, 325, 325, 325

Deadlift Start Rows – 2 x 8 reps, 185, 185

Shrugs – 3 x 15, 275, 275, 275

Db Rows – 3 x 10, 70, 70, 70

Rear Delt Raise – 3 x 15, 20, 20, 20

Barbell Curls – 2 x 10, 50, 50

Speed CDB – 8 x 3 ea, 45, 45, 45, 45, 45, 45, 45, 45

Continuing on the slow & steady improvement path.  Trying not to be too impatient.  Deads went well, and I felt solid at 325 for 3 sets of 4.  Still a bit in my head with these, but working on it.  You like it HEAVY!

The deadlift start rows were challenging after all that pulling.  I’m liking them.  Shrugs are feeling good – holy traps Batman!

The dumbbell rows, rear delts and curls were a bit … 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,...