Category: Pam’s Training Log


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 »


2017-05-10

Posted on May 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-10

Wednesday, 5/10 11 Weeks Out

Repetition Axle – 2 x 8-10 reps, 120 x 8, 120 x 10

3 Board Press – 3 x 8, 155, 165, 175×6

Dips – 3 x Max, Purple x 15, Black x 10, Black x 10

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 lateral raise – 3 x 12, 12, 12, 12

Repetition day for axle, and it’s not my favorite.  But, I decided to focus on pressing power and not worry about cleans since I don’t have any axle coming up soon.  A client walked in during the first set of axle, and it broke my concentration, so I only got 8 reps.  But, I finished with 10 reps on the second set, so I’m feeling good about it.

On my 3 board … Read More »


2017-05-09

Posted on May 15th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-09

Tuesday, 5/9 11 Weeks Out

Ladder Drills – 4 x 6, high knee, lead foot out, in/out/squat, heel/toe/step

Cone Shuttle Drill – 4 x 3

Sprints w/30s between – 8 x 45’

HIIT – 10min of 40s jog, 20s prowler sprint with 135#

Side Bends – 2 x 15, 25, 25

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

Conditioning day is here again.  Feeling pretty good in the agility ladder.  Doing the in/out/squat series feels like I’m just inflating my quads.

The cone drill is improving quite a bit, but the last round was rough.

I did short sprints inside today. I think while it’s nice out, I might make one morning sprint morning at home.  I like speed work, but would have liked a few more feet, and maybe no wall.

I decided to test myself with the 10min prowler/jogging HIIT.  It was tough, but I … Read More »


2017-05-08

Posted on May 14th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-08

Monday, 5/8 11 Weeks Out

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

Log Press Away – 2 x 3-4, 145 x4, 145 x4

Walking Lunges – 3 x 15ea, Hammer, Hammer, Hammer

Calf Raises – 3 x 25, 60, 60, 60

I came in feeling refreshed today.  I have been eating and drinking all the things, and while my weight reflects that, I have to say I’ve been enjoying it.  But, the break is over.  It’s time to grind.

I am 11 weeks out from my next competition and 26 weeks out from StrongCorp nationals. I still need to qualify, but that’s where I’m aiming.

The speed squats felt solid, much better than the first week.  I misread the program, and did 3 reps per set instead of 2. I’m really ok with that.  I’ll probably up the … Read More »


2017-05-06

Posted on May 13th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-06

Saturday, 5/6 12 Weeks Out

Yoke 2 x 45’, 195, 285, 375, 425, 465, 515

Sandbag Runs 2 x 45’, 130, 175, 175

Stone load – 114# to 63”

Stone load 75s to 48” – 175 x 1, 175 x 3

Prowler high & low – 315 x 3

Because of my competition last week, this is my first heavy events day in this program.  I wanted to see how my yoke was moving.  It’s been a long time since I’ve had more than 350 on my back.  I’m definitely rusty, but I made it up to 515.  It was a fairly slow 515, especially the first pass, but I tend to come back quickly on yoke. I was pleased.

I substituted sandbag instead of farmer walk since I just had a competition with farmers and they have been bothering my hip a bit.  I did two … Read More »


2017-05-04

Posted on May 12th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-04

Thursday, 5/4 12 Weeks Out

Repetition Deadlift – 1 x 8 reps, 315

Good Mornings – 2 x 10 reps, 135, 135

Seated Sled Rows – 3 x 10, 135, 135, 135

Pullup – 3 x 10, Purple, Purple, Purple

Shrugs – 3 x 15, 275, 275, 275

Rear Delt Raise – 2 x 10, 30, 30

Hammer Curls – 2 x 8, 30, 30

Today is deadlift day, and I really wanted to pull well.  I’ve been in my head about pulling lately, and I needed a good day.  I was happy with 315 for 8, as that was 15# over the calculated percentage the program called for in this set.  I really want to get my pull back to pre-injury levels asap. It’s starting to wear on me.

The good mornings immediately after the heavy pull were tough.  I may need to add a warmup set here … Read More »


2017-05-03

Posted on May 11th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-03

Wednesday, 5/3 12 Weeks Out

Speed Log – 8 x 3 reps 0:30s between sets, 90, 90, 90, 90, 90, 90, 90, 90

Close Grip Bench – 3 x 10, 95, 105, 115

Overhead Triceps Extension – 3 x 10, 30, 30, 40

Db front raise – 3 x 12, 12, 12, 15

Db lateral raise – 3 x 12, 8, 10, 12

Love me some log.  Speed log today felt great, but I did notice that since I don’t do the Friday sessions, I’m missing out on the repetition work on my overhead pressing.  I decided to alternate speed and repetition weeks on Wednesdays.  I think I need the repetition a bit more, so weeks one and three will be rep weeks, and week 3 will be speed week.  I’m definitely still settling into this cube program.

Close grip bench was tough for me to calibrate, … Read More »




Pam's Training Log

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

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...

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 –...

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 –...