Category: Pam’s Training Log


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 »


2017-06-13

Posted on June 15th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-13

Tuesday, 6/13 6 Weeks Out

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

Cone Shuttle Drill – 4 x 6

Sprints w/30s between – 10 x 45’

HIIT – 10min of 90’ prowler sprint, carioca step easy

Side Bends – 2 x 15, 30, 30

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

Rollouts – 3 x 10, 10, 10, 10

Conditioning day and one of the hottest days so far this year. Definitely a sweatfest.

Ladder drills moved well, as did cones.  The heat took a bit of getting used to.

Sprints felt great today.

The HIIT was tough, and I was dragging by the last few intervals.

The ab work was solid, although I definitely took my time with it.

I’m glad for the opportunity to train in the heat.  I definitely need to acclimate, but once I do I love it.


2017-06-12

Posted on June 14th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-12

Monday, 6/12 6 Weeks Out

Squat – 2 x 8, 230, 240

Log Press Away – 2 x 3-4, 160 x2, 160 x3

Barbell Hip Thrust – 3 x 8, 140, 140, 140

Calf Raises – 3 x 25, 80, 80, 80

Have I mentioned lately that I love log? Because I do.  I did the log pressing first today for a couple of reasons, and it went well.  I was a bit in my head during the first set and had trouble reracking the log. I failed rep 3 and decided to just take the double and regroup. Then on the first clean on the second set, I nearly passed out.  I was a little too aggressive with the clean and I was experimenting with a different method of breathing – not topping off my air in the rack. I decided oxygen is necessary … Read More »


2017-06-10

Posted on June 13th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-10

Saturday, 6/10 7 Weeks Out

Yoke 4x (2 x 45’), 375, 375, 375, 375

Farmer Walk Runs 4 x (2 x 45’), 120, 120, 120, 120

Wheelbarrow Simulator – 40’ 135P/135B/195Y, 135P/185B/195Y, 135P/105TB/195Y

Stone load triples to 56” – 8x 3 w/ 0:30s rest between sets, 122, 122, 122, 122, 122, 135, 135, 135

Feeling pretty good about training today.  I came in feeling strong.

I increased the weight for the speed yoke, and it was much more challenging.  I still felt fast, but I had to work much harder for it. I’m really enjoying having yoke back in the rotation.

I added light farmers back to test this out.  Farmers had been irritating the hip injury, especially with turns.  I don’t plan to train turns for some time, but I’m glad to get my farmers back.  They were super light, but felt good.

Then I had a … Read More »


2017-06-08

Posted on June 11th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-08

Thursday, 6/8 7 Weeks Out

Heavy Deadlift – 3 x 4 reps, 335, 335, –

Deadlift Start Rows – 2 x 10 reps, 185, 185

Shrugs – 3 x 15, 275, 275, 275

Db Rows – 3 x 10, 70, 70, 70

Rear Delt Raise – 3 x 15, 30, 30, 30

Barbell Curls – 2 x 10, 55, 55

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

Feeling a bit sore today but otherwise good.  Deadlifts were tough today.  I’ve been having trouble staying in the right mental space on pulls lately.  First set was solid.  The second set started off well, but I got out of focus and ended up muscling up the last two reps.  I failed to break the ground on the third set, and decided since it’s twice the reps I did on my last deadlift … Read More »




Pam's Training Log

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

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,...

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...

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...