2017-06-27

Posted on June 28th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-27

Tuesday, 6/27 4 Weeks Out

Ladder Drills – 4 x 6, lead foot out, in/out/squat, lateral double tap, over/out/back

Cone Shuttle Drill – 4 x 6

Sprints w/30s between – 10 x 45’

HIIT – 10min of 90’ prowler sprint, alternating single hand walking kb swings

Side Bends – 2 x 15, 30, 30

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

Core Blaster Rainbows – 3 x 10, 10, 10, 10

Conditioning day and feeling pretty good.  Not happy with how fluffy I’ve gotten lately, but cleaning up the nutrition and moving forward. I’ve leaned out before, and I can do it again better this time.  It’s not like I’m starting over or anything, but I’ve slept on my nutrition for longer than I should have.

Ladder drills felt good. Cone went well and the sprints felt fast.

I decided to HIIT with some one handed kettlebell … Read More »


2017-06-26

Posted on June 27th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-26

Monday, 6/26 4 Weeks Out

Squat – 8 x 3 with 30s rest, 150, 150, 150, 150, 150, 150, 150, 150

Log Press Away – 2 x 3-4, 165 x 1

RDL – 3 x 10, 135, 135, 135

Walking Lunges – 3 x 15ea, 60, 60, 60

Calf Raises – 3 x 25, 90, 90, 90

So I was rather off plan this weekend, which has generally been the case lately.  Until today, I hadn’t seen much impact to my performance. Today, I just didn’t have the type of session I’ve gotten used to, and I’m annoyed with myself.

Speed squat was ok.  It didn’t feel great, but it was fast and easy.

Log went poorly, but technically I did PR. However, I was hoping to triple it and only got one at 165. I decided to call it since I’ve been adding weight, reps or both … Read More »


2017-06-24

Posted on June 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-24

Saturday, 6/24 5 Weeks Out

Yoke 4x (2 x 45’), 285, 375, 465, 555 – 20’

Wheelbarrow Simulator – 40’ 135P/225B/195Y, 135P/225B/195Y

Stone load 48” – 2 x 75s, 167 x 2, 167 x 3

Today is USS Nationals and I’m a bit down.  I wanted to be there this year, but life had other plans for me. I definitely wasn’t in the best frame of mind coming into today’s events training, and I struggled a bit.

Yoke did not feel great.  I decided to experiment with adding a hard belt to the soft belt at the end, and it didn’t go well. I totally ran out of air, and only got about 20’ with the 555.  I decided to call it since I don’t have yoke coming up in a meet and I don’t need it right now.

Next, I set up my “pretend wheelbarrow” … Read More »


2017-06-22

Posted on June 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-22

Thursday, 6/22 5 Weeks Out

Repetition Deadlift – 1 x 10 reps, 335

Monster Good Mornings – 3 x 10 reps, 155, 155, 155

Kettlebell Swings – 3 x 20, 50, 50, 50

Pullup – 3 x 10, Black, Black, Black 5 + 4 unassisted singles

Shrugs – 3 x 15, 275, 275, 275

Rear Delt Raise – 3 x 10, 30, 30, 30

Hammer Curls – 3 x 8, 40, 40, 40

So excited right now. Last repetition day I only hit this weight for a set of four (and last heavy day I struggled for two sets of four, and failed the third set.) Today, I got ten reps fairly easily at 335. This is the best I have pulled since USS nats last year and the injury on the fingal finger.

The monster good mornings after felt great and I increased the volume here because I … Read More »


2017-06-21

Posted on June 23rd, by dwalczak in Pam's Training Log. Comments Off on 2017-06-21

Wednesday, 6/21 5 Weeks Out

Repetition Log – 2 x 8-10 reps, 145 x9, 145 x 10

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

Overhead Triceps 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

Still feeling a bit tired today, but powered through my training.  I swear the log was tougher to clean today than it was on Monday. But, having a goal number rather than amrap is helpful for me. I hit 145 for 9 and then 10 reps.  I think I worked harder for those reps than I wanted, but I got it done.

The close grip bench was solid.  I think I can push that next time.  Triceps extensions was also solid. I can definitely tell I’m pushing those tris.

The front … Read More »


2017-06-20

Posted on June 22nd, by dwalczak in Pam's Training Log. Comments Off on 2017-06-20

Tuesday, 6/20 5 Weeks Out

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

Cone Shuttle Drill – 4 x 4

One Handed KB Swings – 3 x 20ea hand, 30, 30, 30

Feeling a bit slow today.  Not totally surprising given yesterday’s weights.  I took it pretty easy and just did the agility work, some one handed kettlebell swings and then recovery work.  My conditioning is pretty solid, so I’m not going to worry about missing some today. I want to make sure I’m recovering properly since I’ve got some heavy sets coming up later this week.


2017-06-19

Posted on June 21st, by dwalczak in Pam's Training Log. Comments Off on 2017-06-19

Monday, 6/19 5 Weeks Out

Squat – 3 x 3, 270, 290, 290

Log Press Away – 3 x 3-4, 160 x3, 160 x3, 160 x4

Log Rack Holds – 2 x 30s, 120, 120

Hammer Kicks – 3 x 10ea. 10, 10, 10

Barbell Hip Thrusts – 3 x 5, 200, 200, 200

Calf Raises – 3 x 25, 80, 80, 80

You know, I weighed in a little heavy today, but I feel strong. I’ve had some nutritional vacation time lately as I realized I don’t plan to compete at a lower weight class for some time.  Right now, I’m focused on getting strong. And apparently enjoying wine with my husband.

Squats felt very solid today.  I jumped up to 290 and felt very much in control of the weight. I did have to chalk up a bit because it was very sweaty in here and … Read More »


2017-06-17

Posted on June 20th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-17

Saturday, 6/17 6 Weeks Out

Agility Ladder

Tire Flip / Duck Walk medley – 2 rounds with 60s rest between

Nap

Today I really just wanted to sleep.  I don’t know why, I’d been getting plenty of sleep this week. I thought that once I got moving, I’d be ok.  But that didn’t happen.  I ended up calling it a day and taking a nap at home.  Not what I wanted or planned on, but sometimes the body has its own ideas.


2017-06-15

Posted on June 18th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-15

Thursday, 6/15 6 Weeks Out

Speed Deadlift – 8 x 1 rep with 0:30s rest between, 235

Good Mornings – 3 x 10 reps, 135, 155, 155

Barbell Rows – 3 x 8, 155, 185, 185

Pullup – 3 x 10, Black, Black, Black

Rear Delt Raise – 3 x 15, 30, 30, 30

Fresh off a refeed and feeling less fired up than I expected. I decided to play it safe and follow my program today instead of pulling heavy like I was considering.

The speed deadlifts moved well, but didn’t feel as light as I wished.

I increased the monster good mornings. I definitely feel like I need more of these in my program, as my erectors need work.

Rows felt solid, but the pullups were very tough. Rear delts are tough at this weight, but I powered through.

Today was a bit of a grinder, but I’ll … Read More »


2017-06-14

Posted on June 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-14

Wednesday, 6/14 6 Weeks Out

Repetition Log Press Away – 2 x 8-10 reps, 140 x10, 140 x 10

Log Rack Hold 25s @ 140

Close Grip Bench – 3 x 8, 95, 105, 115

Db Press Neutral Grip – 3 x 10, 40, 40, 40

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

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

Db front raise – 3 x 12, 12, 12, 12

Db lateral raise – 3 x 12, 12, 12, 12

Log is feeling great again today. I was happy to get ten reps at 140 on both sets, even though I had to reclean the log.  I followed up with one log rack hold for about 25s, but I was pretty smoked.  I think I’ll move those to Mondays when there is less log volume.

Close grip bench went well, … 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,...