Category: Pam’s Training Log


2017-07-13

Posted on July 22nd, by dwalczak in Pam's Training Log. Comments Off on 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.  I am hoping that the treatment I’m scheduled for tonight helps, and/or she has some other ideas.  I’m incredibly frustrated right now.


2017-07-12

Posted on July 21st, by dwalczak in Pam's Training Log. Comments Off on 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, 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 15, 15, 15, 15

Log is always there for me.  Hit some easy reps at comp weight today for two sets.  Wasn’t really trying to get anywhere, just trying to feel solid under the weight.

My close grip bench felt very easy , perhaps because I was not at all tired from log.  The tricep extension was solid.

I finished up with a superset of front and lateral raise.  Shoulders are a bit worn out.

Overall, just the kind of positive session I needed before my Deload week.


2017-07-11

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 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, I can be mostly sound by meet day.


2017-07-10

Posted on July 19th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-10

Monday, 7/10 2 Weeks Out

Squat – 300 x 1, 240 x 3

Log Press Away – 3 x 5, 120, 120, 120

Nope. Nope. Nope. That is how my body responded to today’s training session.  I am very frustrated with this injury, and I’m not really sure how to proceed.  Going to get some more treatment later in the week, but looks like I’ll be taking it easier this week than planned.


2017-07-08

Posted on July 18th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-08

Saturday, 7/8 3 Weeks Out

Deadlift – work up to 315 x 4, 335 x 0, 225 x 10

Good Mornings – 4 x 10 reps, 95, 115, 115, 115 x 10

Barbell Rows – 3 x 8, 185, 185, 185

Shrugs – 3 x 15, 225, 225, 225

Feeling rough today, but enjoying being in a gym.  Vacation doesn’t mean I should skip sessions, and I appreciate being able to train in a great spot like Lance’s gym.

Being the morning after my tenth anniversary celebration, I wasn’t on top of my game.  The hip wasn’t feeling so great either, and I decided to just put in some reps at a low, easy weight.  I’ve been feeling very uneven lately, and I’m going to try and get some treatment when I get back.

I didn’t have my monster strap, so I just did some regular good … Read More »


2017-07-06

Posted on July 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-06

Thursday, 7/6 3 Weeks Out

Reverse & Low Prowler Pushes – 4 x (2 x 45’) with 30s rest, 315

Sandbag Carry & Duck Walk Medley – 4 x (2 x 45’) with 30s rest, 130/100

Duck walk kb Swings – 3 x 20, 100, 100, 100

Medball Circuit – Keg toss, Side, Side, Vertical, Straight-on, Russian Twist, Sit-up, Russian Twist

I swapped events day with my pulling day so that I could get events done this week.  I’m going away this weekend, and won’t have access to a strongman gym.  I will still deadlift though!

Since it’s just me today, I decided to keep things simple.  I did some heavy reverse prowler pushes on little rest.

I then did a light sandbag carry & duck walk medley.  Still working the short rest intervals.  Then I did three 20-rep sets of kettlebell swings with the duck walk … Read More »


2017-07-05

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-05

Wednesday, 7/5 3 Weeks Out

Speed Log Press Away – 8 x 3 reps, @ 120

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

Db Press Neutral Grip – 3 x 10, 50, 50, 50

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, 15, 15, 15

Db lateral raise – 3 x 12, 15, 15, 15

I decided to do speed log today instead of higher weight repetition log for two reasons.  One – I was feeling a bit beat up and Two – There’s a chance the weight classes will be combined and my log weight will drop again.  The speed log felt pretty solid and the rest of the day went well.

Close grip bench was feeling good and the neutral grip … Read More »


2017-07-03

Posted on July 15th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-03

Monday, 7/3 3 Weeks Out

Squat – 2 x 8, 250, 250

Log Press Away – 2 x 3-4, 165 x3, 165 x3

Log Rack Holds – 3 x 30s, 120, 120, 120

Barbell Hip Thrust – 3 x 8, 150, 150, 150

Calf Raises – 3 x 25, 80, 90, 90

Trying to buckle down for the last cycle of training before Granite State. Happy with my progress on squat and log.

My squats felt very strong and I’m looking forward to the squat event at Granite State.

Log went well.  I was happy to rep 165 for the first time ever.  It’s always nice to put up a heavy log.  I followed that with 30s rack holds at 120.  They were very challenging.

The barbell hip thrusts were solid, but it’s getting painful to have that much weight on the bar.  I may have to add more … Read More »


2017-07-01

Posted on July 14th, by dwalczak in Pam's Training Log. Comments Off on 2017-07-01

Saturday, 7/1 4 Weeks Out

Log Instruction

Front Squat Instruction

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

Today was a fun day with some new friends in the gym.

I got to put on a log mini-clinic, and it was fun to get people excited about log.  I didn’t get to press much, but I enjoyed myself.

We did a quick front squat demo with the safety squat bar, and then moved onto the wheelbarrow simulation.  I like the wheelbarrow simulation a lot because it’s both hard to hold onto and difficult to push.  I was happy to get the full distance with 225# added to the bar.  I hadn’t gotten that previously.

Overall a great day that ended with chicken fajitas and beer tasting.  A big improvement over Thursday.


2017-06-29

Posted on July 13th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-29

Thursday, 6/29 4 Weeks Out

Heavy Deadlift – 3 x 4 reps,

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

Today was a rough day.  I just wasn’t feeling it, and my pulls were off.  I decided to just do some speed pulls and go home after 355 was stapled to the ground.  I’m disappointed after last week’s great pulling I was hoping for more today, but better to come back for another go next time.




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,...