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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.


2017-06-28

Posted on July 12th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-28

Wednesday, 6/28 4 Weeks Out

Repetition Log – 2 x 8-10 reps, 150 x 8, 150 x 5

3 Board Press – 3 x 8, 165, 165, 165

BW Skulls – 3 x Max, PP-2 x 10, PP-2 x 10, PP-2 x 10

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 lateral raise – 3 x 12, 12, 15, 15

Still focused on getting back into the nutritional groove.  My energy level has been a bit low.

Log was only ok today.  I hit 150 for 8 on the first set, recleaning twice, but only managed 5 on the second set.  I tweaked my forearm and the negative was really bothering it. I don’t think it’s too serious, but didn’t see a good reason to irritate it.  Luckily, I had a … Read More »


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 »


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 »


2017-06-07

Posted on June 10th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-07

Wednesday, 6/7 7 Weeks Out

Repetition Log – 2 x 8-10 reps, 135 x 10, 140 x 9

3 Board Press – 3 x 7,6,5, 165, 165, 165

Dips – 3 x Max, Black x 10, 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

I love log pressing.  It’s great.  I felt very strong under the log today.  135 for ten reps was pretty easy, so I bumped it up to 140, and got it for 9.  Very happy with log progress lately.

I was sharing the gym today, so I did this session out of order.  By the time I got to the 3 board press, I was pretty fatigued.  I didn’t get the proscribed … Read More »


2017-06-06

Posted on June 9th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-06

Tuesday, 6/6 7 Weeks Out

Ladder Drills – 4 x 6, high knee, lead foot out, in/out/squat, lateral crossover

Cone Shuttle Drill – 4 x 6

Sprints w/30s between – 10 x 45’

HIIT – 10min of 20s row sprint, 40s row easy

Side Bends – 2 x 15, 25, 25

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

Rollouts – 3 x 10, 10, 10, 10

Conditioning day again today. I was feeling good during the agility ladder and cones.  I increased the distance on the cone drill and noticed the difference, but it felt good.

Sprints went well. My first step quickness seems to be coming along.

The HIIT was rough.  This rowing interval is a big challenge. I was counting down the intervals by the time I was halfway done.

I finished up with the ab work, adding the rollouts to the side bends and hanging … Read More »


2017-06-05

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-05

Monday, 6/5 7 Weeks Out

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

Log Press Away – 2 x 3-4, 150 x4, 155 x4

Walking Lunges – 3 x 15ea, Hammer +10, Hammer +10, Hammer +10

Calf Raises – 3 x 25, 80, 80, 80

Feeling ready to move some weight today.  My Deload week was lovely, and I’m happy to have log on the schedule today.

Speed squats were first though.  I was happy with the way these moved.  I felt like I got a lot more hamstring recruitment than I have been getting lately.  By the end of the squats my hamstrings were on fire, which was surprising considering the light weight.

Onto log, which has been going well lately.  I worked up to the set of 4 at 150, and decided to go to 155 for … Read More »


2017-06-03

Posted on June 6th, by dwalczak in Pam's Training Log. Comments Off on 2017-06-03

Saturday, 6/3 8 Weeks Out

Yoke 4x (2 x 45’), 335, 335, 335, 335

Sandbag Runs 4 x 90’, 130, 130, 130, 130

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

Updown/prowler finisher – 10/High, 9/Low, 8/High….

Well I ended Deload week early and decided to do the week one events day training today.  I don’t think I need the extra day off, and then I can beef up the weights next Saturday.

The speed yoke felt really fast and I felt great under the bar.  Sandbag work felt great, nice and easy.  My picks have improved a bit, and my footspeed was solid.

I decided to do triples instead of doubles on the stone since I picked a light stone.  I was loading to 56” so really working on my explosiveness.  Those triples really smoked me out with such little rest.

I … Read More »


2017-05-30

Posted on June 5th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-30

Deload week is here and I needed it.  I’m feeling a bit beat up and tired.  The speed work did not feel very explosive today.  I’m focusing on stretching and other recovery work this week, and looking to get back to it next week.


2017-05-27

Posted on June 2nd, by dwalczak in Pam's Training Log. Comments Off on 2017-05-27

Saturday, 5/27 9 Weeks Out

Yoke 2 x 45’, 195, 285, 375, 465, 515, 555

Sandbag Runs 2 x 45’, 130, 175, 225

Stone load singles to 48” – 122, 175, 167

Stone load to 48” – 167 x 2, 167 x 3

I was pretty fired up for today’s heavy work.  Yoke went well considering it’s really only the second week of heavy work. I’m over 3x bodyweight and hit 2 x 45’ with no drops. Speed needs to come up, but it will with a little time.  I really enjoy heavy yoke.

I did some heavy sandbag carries, or rather I worked up to one ~90’ carry of the 225# bag. The pick seems to be getting easier, or maybe I was just having a good day. The walk was tougher than I wanted and I had to regrip a few times, but not … Read More »


2017-05-25

Posted on June 1st, by dwalczak in Pam's Training Log. Comments Off on 2017-05-25

Thursday, 5/25 9 Weeks Out

Repetition Deadlift – 1 x 4 reps, 335

Monster Good Mornings – 2 x 10 reps, 135, 135

Seated Sled Rows – 3 x 10, 90, 135, 90

Pullup – 3 x 10, Black, Black, Black 6 + 4 unassisted singles

Shrugs – 3 x 15, 275, 275, 275

Rear Delt Raise – 2 x 10, 30, 30

Hammer Curls – 2 x 10, 30, 30

Feeling tired today. I may have had a few drinks last night, and I had to get up earlier than usual today. No matter.  I’m giving myself some room to play for the holiday weekend, and then it’s back to the nutritional grind.

Deadlifts feeling pretty good, but I got a little aggressive with the set.  I was not feeling very focused today – reference the drinking – and only had 4 reps at 335. But, since that’s … Read More »


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 »


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 »


2017-05-02

Posted on May 10th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-02

Tuesday, 5/2

Ladder Drills – 4 x 6, lead foot out, in/out, in/out/backwards, lead foot out

Cone Shuttle Drill – 4 x 3

Side Bends – 2 x 15, 25, 25

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

I am enjoying the dedicated conditioning day, though I had to cut the HIIT as I was short on time.  I’m going to start doing some of the Friday program sprint work on Tuesdays I think, alternating weeks.  I am not available to train on Fridays, but I do like sprints, so I’ll move some to Tuesdays.

I didn’t feel particularly fast in the ladder, but I kept on grinding.  Cone drills were similarly slow, but it’s not unusual for me to have slow feet after a heavier squat day.

I hit the side bends and HLR, which are getting easier.

I did take a lot of … Read More »


2017-05-01

Posted on May 9th, by dwalczak in Pam's Training Log. Comments Off on 2017-05-01

Monday, 5/1

Squat – 3 x 3, 230, 230, 230

Log Press Away – 3 x 3-4, 140 x3, 140 x3, 140 x4

Barbell Hip Thrust – 3 x 5, 100, 110, 130

Calf Raises – 3 x 25, 60, 60, 60

Well, it’s been a weekend of eating and drinking, but squats went fairly well today.  I could definitely feel the hip, but I focused on driving evenly, and the weight moved well.

Log felt pretty good too.  I was happy to get a fourth rep on the last set.  140 is where I can start to get into my head about the weight, so that was helpful.

The barbell hip thrusts felt solid, and I increased the weight here.  I think these are a great addition to my program that have been out of the rotation for too long.

Calf raises are still work so I … Read More »


2017-04-29

Posted on May 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-29

Saturday, 4/29 NH Strongman Championship

Pressing Medley 80# CDB, 105# Log, 105# Axle, 2 x 60s, 8 reps

Descending Deadlift – 275 14 reps

Farmer Walk – 150#

Hercules Hold – 1:07s

Keg/Sandbag Load – 160# keg, 150# sandbag

Bonus Load:  270# & 160# kegs to my Jeep

I was definitely not in competition form today, but I had fun.  Since I was the only woman entered in the meet, the promoter grouped me in with the HWW in the Intro meet.  The weights were lighter than scheduled for me, so it was a relief.  The pressing medley went ok, though I am slow at circus dumbbell.

Deadlift was pretty light and I had 25 seconds left with the winning rep count, so I stopped.

I have no idea what my time on the farmer’s was, but I felt a bit slowish for me.  I could feel the psoas … Read More »


2017-04-26

Posted on April 30th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-26

Wednesday, 4/26

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

Band Pushdown with 2s hold, regular grip – 2 x 10 reps, black, black, black

Band Pushdown with 2s hold, hammer grip – 2 x 10 reps, black, black, black

Db front raise – 3 x 12, 12, 12, 12

Db lateral raise – 3 x 12, 8, 8, 8

Getting ready for Saturday’s meet, so today’s session is slightly modified in that I cut the close grip bench and the dumbbell pressing.

The speed log felt solid, though my abs were sore from yesterday. Feeling a bit nervous about the pressing event weights on Saturday, but ready or not, Saturday is coming.

The band pushdowns I like a lot, and I moved up to the next band level.

I superset the front and lateral raises.  Both felt good, … Read More »


2017-04-25

Posted on April 29th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-25

Tuesday, 4/25

Ladder Drills – 4 x 4, Double tap, lead foot out, fox trot, heel/toe step

Cone Shuttle Drill – 4 x 3

Side Bends – 2 x 15, 25, 25

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

Feeling kinda beaten up after my ART work yesterday, but hoping to perk up after another day.

The ladder drills felt good. It always helps to get some blood moving, even if I’m not in the mood. I feel like I improved a bit on the cone shuttle, but I want to keep that in for a while.  I’m rust at this changing direction rapidly stuff.

The side bends were still work and the hanging leg raises were pretty tough. Good to get some solid ab work in.

I felt much better by the end of this session, and I’m looking forward to the hot tub … Read More »


2017-04-24

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-24

Monday, 4/24

Squat – 2 x 8, 200, 200

Axle Press Away – 2 x 4, 125, 125, 125, 125

Barbell Hip Thrust – 3 x 8, 60, 80, 80

Calf Raises – 3 x 25, 60, 60, 60

Feeling pretty reasonable today, but mildly uneven.  Not sure Farmer walk turns were a good idea on Saturday.  Luckily, they’ll be over after the meet on Saturday.

Squats were mildly uncomfortable, but not heavy.  Hoping to see some improvement with my movement here soon.

The axle felt pretty rough, I’ll be honest.  I really struggle with implements I don’t like.  But, it didn’t feel heavy, so that was a good sign.

The barbell hip thrusts felt good, and I think that is a solid addition to the program.  I really like the change to Cube 3.0 so far.  It’s getting me into things I haven’t done in a while.

Calf … Read More »


2017-04-22

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-22

Saturday, 4/22

Agility Ladder work

Pressing Medley 55# CDB, 80# Axle, 120# Log, 2 x 60s, 7, 8

Farmer Walk w/turn – 100, 100, 120

Descending Deadlift – 185

Sandbag Load – 130#

Some various event demos

Prowler Reverse/Low – 225 x 4

Today I got a bit off plan with some new people who came in on Strongman Saturday.  I had a lot of fun and probably was better off preparing for next weekend’s meet rather than staying on plan.

We went through a speed round of the medley which felt pretty good.  Not sure how it will actually go in the meet, but I’m less worried since USS nats is out this year. The other events in the meet are not heavy, so I’m not concerned.

We worked some descending deadlift, and some farmer turns.  The deadlift felt pretty solid, but farmer turns have been bothering the hip.  … Read More »


2017-04-20

Posted on April 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-20

Thursday, 4/20

Deadlift – 3 x 4 reps, 315, 315, 315

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

Shrugs – 3 x 15, 185, 225, 275

Db Rows – 3 x 10, 70, 70, 70

Rear Delts – 3 x 15, 15, 20, 20

Barbell curls – 2 x 10, 45, 50

Circus Dumbbell – 1 x 7ea, 75, 75

Feeling solid coming into today, and excited to pull heavyish again.  The weight definitely felt heavier in my head than in my hands.  I felt a bit uneven on the first set, but much better on the second two sets. Felt very positive after this. I may actually be on the comeback trail.

The deadlift start rows felt solid.  Haven’t done them in a while, and I can probably go up here.

Shrugs felt great and I went up every set. I haven’t done them in a … Read More »


2017-04-19

Posted on April 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-19

Wednesday, 4/19

Speed Axle w/0:30s between sets – 8 x 3 reps, 85, 85, 85, 85, 85, 85, 85, 85

3 Board Press – 3 x 8 reps, 135, 145, 155

Dips – 3 x max w/purple band, 8, 9, 9

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, 8, 8, 8

My weight is moving in the right direction again.  Feeling like it’s time to get moving on the leaning out as well.

Speed axle was easy, and I should probably do more here.  The 3 board press needed some calibration, but felt solid.

Dips have been out of my programming for a while, and seem ok if I don’t hit them too hard.  Max might be a bad description of what I was actually … Read More »


2017-04-18

Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-18

Tuesday, 4/18

Ladder Drills – 4 x 4-6 reps

Cone Drills – 4 x 3-4 reps

HIIT – 10 min, 40s jog, 20s Prowler Sprint

Side Bends – 2 x 15, 25#, 15, 15

HLR – 3 x 15, 15, 15, 15

Today is day two on Cube and I will admit I was surprised by how much I enjoyed this session. It was a little harder than I imagined, so that made me happy. I have appreciated the speed of the sessions in the program so far.

Ladder felt great, but the in/out squat was tough.  I did a cone shuttle as my cone drill and it needs some work.

The HIIT was a tough Prowler jog combo.

I smirked at the side bends, but they were no joke. Haven’t done them in a really long time. I superset these with the hanging leg raises and it was … Read More »


2017-04-17

Posted on April 23rd, by dwalczak in Pam's Training Log. Comments Off on 2017-04-17

Monday, 4/17

Speed Squat 0:30s rest between sets – 8 x 2, 150, 150, 150, 150, 150, 150, 150, 150

Log Press Away – 2 x 4, 135, 135, 135, 135

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

Calf Raises – 3 x 25, 60, 60, 60

First official day on the Cube 3.0 for Strongman. The speed squats felt solid. I enjoyed the specified rest intervals, it made things move quickly. Focusing on driving evenly on the squats, and did pretty well with it.

Log felt solid at heavier weight than I’ve done in weeks. I’ll push that next time, but using this week to calibrate where I am with everything since the move and rehab work.

Walking lunges felt great, but a bit of a twinge in the right hip flexor towards the end.  I’ll keep an eye on that.

Calf raises are not … Read More »


2017-04-15

Posted on April 21st, by dwalczak in Pam's Training Log. Comments Off on 2017-04-15

Saturday, 4/15

Agility Ladder work

Yoke – 335 x 4, 60s rest between runs

Farmer Walk – 120 x (4×2), 60s rest between runs

Stone to 50” – 122 x 8 x 2, 30s rest between sets

Foam Roll

I am trying out the cube for Strongman 3.0 program starting today.  It should start on a Monday, but I’m doing the first Saturday today because I wanted a sneak preview.  I’ll probably just do it again next week, since I should be deloading before my comp.

I am guessing on the weights here, but figured I’d start out conservative with yoke.  No knee sleeves, no belt, just speed work. I think I may have to up the run count here since I only have 50’.

I did up the run count on the farmers, and I increased the weight from the original estimate.  It felt good to move … Read More »


2017-04-11

Posted on April 20th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-11

Tuesday, 4/11

Warmup with rehab work

There’s what I was programmed to do, and then there’s what actually happened. I think I’m done with this high rep nonsense.  I can’t run a program that I hate this much. Also, I’m not sure I’m actually improving. I’ve decided to bag the rest of the day, Deload the rest of this week and start fresh on Saturday.

My motivation is not something I generally have to reach for once I’m warmed up, and I just can’t seem to find it with this program. I think it did its job, and now it’s time to get back to doing what I do best.

 


2017-04-10

Posted on April 19th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-10

Monday, 4/10

Log Press Away – 4 x 15, 100, 100, 100, 100

Axle Strict Press – 4 x 15, 55, 55, 55, 55

W Press – 4 x 15, 8, 8, 8, 8

KB Lunges – 4 x 15, 25, 25, 25, 25

Not moving so great today after yesterday’s indulgence. But, it was fun.  Also 4 x 15 is not my idea of a fun training session.

Log is a struggle and hard on the shoulders.  I had to reclean it a few times to get to 15 reps. Axle was better, but not great.  15 is just a lot of reps.

I skipped the circus dumbbell and cleans, because I was very pressed for time.  I think I’m going to change the next cycle, because 15 reps is just not fun for me in the least. But, I have to get through this week … Read More »


2017-04-08

Posted on April 18th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-08

Saturday, 4/8

Agility Ladder work

Pressing Medley – CDB @ 55#, Axle @ 100#, Log @120#, 60s rounds 7, 8

Farmer Walk 90’ with turn – 100, 120, 150, 170

Sandbag load to 48” – 130, 130, 130/175, 130/175

Prowler High/Low – 225 x 6

Foam Roll

Wasn’t feeling super today, but wanted to get in some pressing medley work.  Decided to keep it light and work on speed. Actually, felt pretty good with it, but definitely could use some heavy sets in the next week or two.

Did some farmers with turns since we haven’t touched the farmers in a while. Felt heavier than it should and my grip was tired from all the woodworking I’ve been doing.

Then we did some sandbag loads onto the new loading table.  Felt pretty solid, but I could work on my speed a bit.

We finished with 6 rounds of high/low prowler … Read More »


2017-04-06

Posted on April 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-06

Thursday, 4/6

Warmup with rehab work

Squat – 4 x 12, 120, 130, 150, 150

Front Squat – 4 x 12, 110, 120, 150, 150

Monster Good mornings – 4 x 12, 95, 115, 135, 135

Cossack Lunges – 4 x 12, 20, 25, 25, 25

Jefferson Curls – 4 x 12, 45, 45, 50, 50

Split Squat – 4 x 12, 75, 85, 95, 95

Prowler EMOM 10 @ 225

Feeling good on squat day.  Weights were feeling light, so I pushed them to 150# for front and back squat.  150 for 12 is no joke on a front squat for me, so I was feeling positive.

Monster good mornings also feeling good. I pushed that up to 135 and still felt solid.  Cossack lunges moved to 25 and I was moving well.

Jefferson curls are feeling great and I went up here also.  Split squats increased as well.

I finished … Read More »


2017-04-04

Posted on April 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-04

Tuesday, 4/4

Warmup with rehab work

Trap Bar DL – 4 x 12, 195, 215, 235, 235

RDL – 4 x 12, 185, 195, 205, 205

Single Leg DL – 4 x 12, 95, 95, 95, 95

Wide Grip Pullup – 4 x 12, purple, purple, purple, purple

Rear delt raise – 4 x 12, 20, 20, 20, 20

Seated Good Mornings – 4 x 12, 95, 105, 105, 105

Prowler EMOM – 10 @ 225

Feeling a bit more rested on deadlift day.  Not back to my normal self yet, but getting there.

Trap bar was feeling solid, so I pushed the weight a bit to 235.  I feel like I might be starting to turn the corner. RDL also feeling solid, and I went up to 205 for the last two sets.  Trying not to let myself jump too much at once, but optimistic that I’ll be back … Read More »


2017-04-03

Posted on April 15th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-03

Monday, 4/3

Log Press Away – 4 x 12, 100, 100, 100, 100

Axle Strict Press – 4 x 12, 55, 55, 55, 55

Circus DB – 4 x 12, 55, 60, 60, 60

Cleans – 4 x 12, 105, 105, 105, 105

W Press – 4 x 12, 7, 7, 8, 8

KB Lunges – 4 x 12, 20, 25, 25, 25

On to the second week of my volume program.  It is boring and the counting is hard.  I am not used to high reps.

The log moved well.  This high rep count really exposes when form breaks down.

Axle strict press was work at 5# more.  I had a great pump going by the end of these two sets.

Then came the unending Circus Dumbbell.  Oh I hates it so! But, I dug in and went up 5# anyway.  The cleans were a bit of conditioning … Read More »


2017-04-01

Posted on April 11th, by dwalczak in Pam's Training Log. Comments Off on 2017-04-01

Saturday, 4/1

Agility Ladder work

Sledgehammer, Kettlebell, Rope conditioning work – 3 rounds

Seated sled pull – 90, 135, 135, 135

Barbell complex – 45 x 5 reps each, 55 x 10 reps, 55 x 10 reps

Prowler High/Low – 185 x 6

Foam Roll

A subdued first strong(wo)man Saturday in the new space.  We were still worn out from the move last week, so we didn’t go too hard.  Mostly wanted to move around a bit and get ready for next week.  The sled pull felt great, and I was surprised how easy the barbell complex was even though it’s been a while since I last did it.

We finished up with 6 fast rounds of high/low prowler.  It felt pretty solid.


2017-03-30

Posted on April 10th, by dwalczak in Pam's Training Log. Comments Off on 2017-03-30

Thursday, 3/30

Warmup with rehab work

Squat – 4 x 10, 110, 120, 120, 120

Front Squat – 4 x 10, 110, 120, 120, 120

Monster Good mornings – 4 x 10, 95, 95, 95, 95

Cossack Lunges – 4 x 10, 20, 20, 20, 20

Jefferson Curls – 4 x 10, 45, 45, 45, 45

Split Squat – 4 x 10, 45, 55, 65, 75

Squat day!  All of the squats! Still having to focus on driving evenly here.  Not planning to increase weight until that is improved. Front squats are actually moving better than back squats.

Monster good mornings are feeling solid. The Cossack lunges are really helping the unilateral drive.

Jefferson curls are notably improving my mobility.  Split squats are just mean.

Looking forward to getting back to a solid finisher here.


2017-03-28

Posted on April 9th, by dwalczak in Pam's Training Log. Comments Off on 2017-03-28

Tuesday, 3/28  

Warmup with rehab work

Trap Bar DL – 4 x 10, 195, 195, 195, 195

RDL – 4 x 10, 185, 185, 185, 185

Single Leg DL – 4 x 10, 95, 95, 95, 95

Wide Grip Pullup – 4 x 10, purple, purple, purple, purple

Rear delt raise – 4 x 10, 20, 20, 20, 20

Seated Good Mornings – 4 x 10, 95, 95, 95, 95

Pulling day.  Feeling frustrated with the light weight, but focused on not compensating.  Hoping to step it up on the weight again soon.  Trap bar deads went smoothly. RDL felt solid.

Single leg deads are a lot of work.  Pullups are tough on the wide bar.

The rear delt raises and seated good mornings are solid.

Looking forward to getting finishers back into the program.  Honestly, looking forward to going heavy again, and hoping it will be soon.


2017-03-27

Posted on April 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-03-27

Monday, 3/27  

Warmup with rehab work

Log Press Away – 4 x 10, 100, 100, 100, 100

Axle Strict Press – 4 x 10, 50, 50, 50, 50

Circus db – 4 x 10, 55, 55, 55, 55

Cleans – 4 x 10, 95, 95, 95, 95

W Press – 4 x 10, 7, 7, 7, 7

KB Lunges – 4 x 10, 20, 20, 20, 20

First training session in the new space.  I’m pretty tired from the move this weekend, but determined to get back to a regular training schedule this week.

Log felt great actually.  I didn’t even need to reclean it on the last set like I did when I first started this program a few weeks ago. The axle strict press felt pretty light.

Circus dumbbell is a hated lift, but I got through it. The cleans were a nice change and they felt … Read More »


2017-03-25

Posted on April 7th, by dwalczak in Pam's Training Log. Comments Off on 2017-03-25

Saturday, 3/25 Trials and Tribulations

I love seeing a plan come together.  In 2016, I had a vision to drop to the 198 weight class and hit the podium at USS Nats. That plan came together beautifully.  Unfortunately, at that meet, the spotter on the Fingal finger accidentally tripped me, causing me to bobble the 400# implement.  I got the rep, but I paid for it with a low back and hip injury. I did not realize the extent of the injury until much later in the summer.  I had been improving throughout the fall, but had a setback in the winter. When I finally sought treatment, I realized the delay had cost me significant muscle loss.

In the meantime, I hatched a plan to drop to the 165 weight class.  It was a reach, but my cut had been going … Read More »


2017-02-17

Posted on March 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-17

Monday, 2/27 Deload Week

Warmup – Dynamic stretching, fire hydrants, Jefferson curls

Axle Clean & Press Every Rep – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

Circus Dumbbell – 8 x 3 on 1:00 intervals, 55 x3, 55 x3, 55 x3, 55 x3, 55 x3, 55 x3, 55 x3, 55 x3

Speed Bench – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Db Fly – 2 x 10, 12, 12

Wide grip Pullups – 2 x 10, green, green

Deload week continues with overhead day.  I did a bunch of pressing speed work.  … Read More »


2017-02-25

Posted on March 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-25

Saturday, 2/25

Agility Ladder work

Sandbag Squat & Slam with plyo 10/10

Foam Roll

 

Deload week, and I really need it.  I took it very easy today.  Just moved around a bit and got a sweat going.

I did the normal agility ladder work first.  Then I did a light sandbag squat sequence with some slam plyos, counting down from 10 each to 1.  It got me moving and got a good sweat going, but didn’t wear me down.

I spent some time with the foam roller and the trigger point ball, and then I headed home to sit in the hot tub.


2017-02-22

Posted on February 27th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-22

Wednesday, 2/22

Warmup – Dynamic stretching, fire hydrants

DL – 3 x 5/3/1+, 275 x5, 315 x3, 335 x0

Front Squat – 3 x 5/3/1+, 160 x5, 190 x3, 210 x4

Jefferson Curls – 5 x 10, 40, 40, 45, 45, 55

Single Leg DL – 5 x 10, 95, 95, 105, 105, 105

DB Pullover – 5 x 10, 50, 50, 60, 60, 60

Monster GM – 5 x 10, 135, 135, 135, 135, 135

Stone Squats – 5 x 60s, 135#, 13, 13, 13, 10, 10

Feeling totally beat up and ready for my dealod week.  But, I had one more leg day to get through. I’m struggling with my heavy set again on the deadlifts.  Having trouble staying tight, and mostly I think I need a rest.  If I’m still not solid after the Deload, I’ll reevaluate.

The front squats went better.  I only got 4 … Read More »


2017-02-20

Posted on February 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-20

Tuesday, 2/21

Warmup – dynamic stretch, sledgehammer

Log Press – 3 x 5/3/1+, 110 x5, 125 x3, 140 x2

Speed Log 60s – 110 x 8

Circus db Press– Max, missed 85

Super Ram Bench – 5 x 10, 155, 155, 160, 160, 155

Scapular Retraction – 5 x 15, 50, 50, 50, 50, 50

Db Fly – 5 x 10, 15, 20, 20, 20, 20

Z Press – 5 x 10, 55, 55, 55, 55, 55

Ab Rollouts – 5 x 10, 10V, 10V, 10V, 10V, 10V

So, I attempted to do this training session yesterday as scheduled, and it just wasn’t there.  So, I went back after it today.  I won’t say it went well, but it went, and for now I’ll call that a win.  Yesterday, I just wasn’t feeling great.  It was a combination of bad nutrition, a little sore from the MAS Wrestling demo, … Read More »


2017-02-18

Posted on February 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-18

Saturday, 2/18

Agility Ladder work

Tire Flips

Descending Deadlift – 135, 185, 225, 275

Sandbag load to 56” – 130, 130

MAS Wrestling Seminar

Feeling off today, but only need to get through one week until Deload.  We did some tire flips to get started, and then went to the descending deadlift.

I was not feeling great on the deadlifts and only went up to 275. After that, we did some light sandbag loads to 56”, which is chin height for me. It was good practice for my extension.

Then I drove to Worcester to attend the tail end of a MAS wrestling seminar.  It was really fun, but it’s not going to get me to leave strongman any time soon.  I’d do a local meet for fun though. I did get a cool video of one of my matches.


2017-02-15

Posted on February 24th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-15

Wednesday, 2/15

Warmup – Dynamic stretching, fire hydrants

12” DL – 3 x 5+, 275 x5, 315 x3, 345 x0, 315 x10

Front Squat – 3 x 3+, 160 x3, 180 x3, 200 x6

Jefferson Curls – 4 x 10, 15, 20, 20, 20

Single Leg DL – 4 x 10, 85, 95, 95, 95

DB Pullover – 4 x 10, 50, 50, 50, 50

Monster GM – 4 x 10, 115, 125, 125, 125

Stone Squats – 4 x 60s, 11, 11, 10, 12

Maybe having an indulgent Valentine’s Day dinner wasn’t the greatest of ideas, but it was delicious.  My performance today was not so great though.  Well, gotta live sometimes.

The 12” deadlifts are my least favorite height.  I couldn’t believe I missed 345# here.  But then I went back and repped out 315 for 10 more.  Not what I wanted, but it will be there.  Just … Read More »


2017-02-13

Posted on February 17th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-13

Monday, 2/13

Warmup – dynamic stretch, sledgehammer

Log Press Away – 3 x 3+, 100 x3, 120 x3, 135 x5

Speed Log Clean & Press – 60s, 105# x 10

Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L

Super Ram Bench – 4 x 10, 155, 155, 165, 165

Scapular Retraction – 4 x 10, 50, 50, 50, 50

Db Fly – 4 x 10, 15, 20, 20, 20

Z Press – 4 x 10, 55, 55, 60, 60

Ab Rollouts – 4 x 10, 10, 10, 10V, 10V

OH Yoke with partial press (+1) – 195, 195, 195

Feeling less than fresh after all the shoveling in the past few days, but on Mondays we press the weights overhead, so that is what I will do.

I only got 5 on the log today, but I am not too phased by this.  … Read More »


2107-02-11

Posted on February 16th, by dwalczak in Pam's Training Log. Comments Off on 2107-02-11

Saturday, 2/11

Agility Ladder work

18” Deadlift – 135 x10, 185 x7, 225 x6, 275 x5, 315 x5, 315 x5, 365 x5, 405 x5

Farmer’s Walk – 100, 150, 170, 190

Sandbag load to 54” – 130/175, 130/175

Sandbag load & yoke finisher – 3x 60s 130# 54”

Running a bit heavy today on events day.  Not too worried since I’m 11 weeks out.  Plenty of time to come down a couple of pounds.

We decided to do some 18” deadlifts today, and just go up in sets of 5.  I went to 405, and just couldn’t quite get 455#. I managed to get it off the blocks, but couldn’t quite lock it out.  I’ll keep working on that in the future, but it doesn’t come up much for me in competitions.

After that, we did some farmers. I decided to skip the turns since my wrists have … Read More »


2017-02-08

Posted on February 10th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-08

Wednesday, 2/8 5+

Warmup – Dynamic stretching, fire hydrants

15” DL – 5+, 185 x5, 225 x5, 275 x5, 315 x5, 365 x7

Front Squat – 3 x 5+, 150 x5, 170 x5, 190 x9

Jefferson Curls – 3 x 10, 12, 12, 15

Single Leg DL – 3 x 10, 45, 65, 85

DB Pullover – 3 x 10, 50, 50, 50

Monster Good Morning – 3 x 10, 95, 115, 115

Stone Squat – 3 x 60s @ 122, 13, 10, 10

Running a bit of a deadlift experiment starting today.  I’m going to cycle my deadlift height each week.  I’m starting with working up to a 5-10 rep heavy set, and then next time I do this height, I’ll try and beat my rep count until I can do more than 10.  After that, I’ll go up 20#. I may add in some additional volume once … Read More »


2017-02-06

Posted on February 8th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-06

Monday, 2/6

Warmup – dynamic stretch, fire hydrants

Log Press Away – 3 x 5+, 95 x5, 110 x5, 125 x7

Speed Log – 60s, 105# x 8

Circus db Press– 3 x 5+, 50 x5, 60 x5, 65 x10 R, 65 x10 L

Super Ram Bench – 3 x 10, 155, 155, 155

Scap Retraction – 3 x 12, 50, 50, 50

Db Fly – 3 x 10, 15, 15, 15

Z Press – 3 x 10, 45, 50, 55

Barbell Rollouts – 3 x 10, 10, 10, 10

OH Yoke with partial press (+2) – 195, 195

Excited to get back to a log cycle to give the wrists a break from the axle.  Happy to be back with the log after Saturday’s pressing efforts.  Wasn’t too surprised to only get 7 today.  I was a bit tired from that 160#.

The speed log at 105# was solid, but … Read More »


2017-02-04

Posted on February 6th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-04

Saturday, 2/4

Agility Ladder work

Log Press Away – 70 x3, 90 x3, 110 x3, 120 x3, 140 x3, 160 x1

Sandbag carry 60s rounds – 130 x 8 laps, 175 x 6 laps, 225 x 2 laps

Farmer’s Walk – 100, 100, 120, 120, 150, 150

Conditioning work:  sledgehammer & kettlebell

Conditioning work: med ball circuit & rope

Prowler Reverse/Low – 275 x 5 rounds

Feeling hungry to compete today, and frustrated with not being able to do so sooner.  We had Alan Charles owner of The Ice Photography at the gym today shooting as we did events.  He was awesome, and the pictures I’ve seen so far are great.  Can’t wait to see the rest!

After warming up, we decided to do some heavy log work.  I went up in triples to 140#.  I decided to try a single at 160#, which was my best ever one … Read More »


2017-02-01

Posted on February 5th, by dwalczak in Pam's Training Log. Comments Off on 2017-02-01

Wednesday, 2/1

Warmup – Dynamic stretching, prowler sprints, fire hydrants

DL – 3 x 3+, 255 x3, 295 x3, 335 x1, 355 x0

Front Squat – 3 x 3+, 150 x3, 180 x3, 200 x4

WG Pullups – 4 x 10, ½”, ½”, ½”, BW 3+2+1+1+1+1+1

RDL – 4 x 10, 135, 135, 135, 135

So today was a bust.  I found out shortly before my training session that the competition I’ve been training for has been postponed to end of April.  This was not the fault of the meet promoter, but it is super disappointing to me, and throws off my training plan for 2017.  I’ll make a new plan of course, but this took the wind out of my sails.  I was really looking forward to competing soon.

My deadlifting was disappointing. I missed 355 which would have been a true double bodyweight pull.  I … Read More »


2017-01-30

Posted on February 4th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-30

Monday, 1/30

Warmup – dynamic stretch, sledgehammer, fire hydrants

Circus db Press– 3 x 3+, 60 x3, 70 x3, 80 x3 R, 00 x0 L

Axle Press – 3 x 3+, 100 x3, 120 x3, 130 x5

Speed Log – 60s, 100# x 10

Floor Press – 4 x 10, 95, 105, 115, 115

Scapular Retraction – 4 x 15, 40, 40, 50, 50

3 Way Shoulder Raise – 4 x 10, 12, 12, 12, 12

Barbell Rollouts – 4 x 10, 10, 10, 10, 10

OH Yoke – 195, 215, 235

Feeling ok today, but not great.  All this axle pressing is wreaking havoc on my wrists. The circus dumbbell felt pretty good at least on my right side.  I got 3 @ 80, which is more than I’ve gotten before.  None on the left side, but that isn’t surprising to me.

I decided to skip the cleans and … Read More »


2017-01-28

Posted on February 3rd, by dwalczak in Pam's Training Log. Comments Off on 2017-01-28

Saturday, 1/28

Agility Ladder work

Pressing Medley of CDB, Axle, Log – 2 60s rounds 6

Farmer’s Walk with turn – 135, 135, 185, 205 (no turn)

Descending deadlift 18”, 15”, 12”, 9” – 135, 185, 225, 275

Prowler High/Low – 315 x 5 rounds

Feeling solid on events day today.  I wanted to do some event mock up for the upcoming meet.  After a good warmup with the agility ladder, we did the pressing medley.  I got 6 reps at comp weights and felt fairly solid.

Then we did some farmers.  I hit some speed sets at 135 & 185, then went for a heavier set of 205 without a turn.  Farmers are feeling great.

We did some descending deadlift up to 275 for me.  That went quickly and I’m looking forward to this event at the competition.

We finished with some heavy prowler runs.  A good end … Read More »


2017-01-25

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-25

Wednesday, 1/25 5+

Warmup – Dynamic stretching, fire hydrants, prowler sprints

DL – 3 x 5+, 235 x5, 275 x5, 315 x8

Front Squat – 3 x 5+, 150 x5, 170 x5, 190 x5

WG Pullups – 3 x 10, ½”, ½”, BW 5+2+1+1+1

Tire Step-ups – 3 x 10, 70, 80, 80

DB Rows – 3 x 10, 80, 80, 80

Seated Good Morning – 3 x 10, 115, 115, 115

Tire Flips – 60s 10

Feeling solid today, but not as fresh as I’d like to feel.  I pulled 315 for 8 easy reps.  I had more in the tank, but I didn’t want to grind any reps today.

Then I kind of fell apart on front squat.  I didn’t set up well, and I fatigued out in my upper back. I have been really working the upper back hard lately, and it will need a more substantial … Read More »


2017-01-23

Posted on January 26th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-23

Monday, 1/23 5 weeks out

Warmup – dynamic stretch, fire hydrants, sledgehammer

Axle Clean & Press – 3 x 5+, 90 x5, 110 x5, 125 x10

Speed Log – 60s, 90# x 10

Circus db Press– 3 x 5+, 55 x5, 65 x5, 75 x1 R, 75 x0 L

BW Skulls – 3 x 10, PP-4, PP-5, PP-5

Scap Retraction – 3 x 15, 40, 40, 40

3 Way Shoulder Raise – 3 x 10, 10, 12, 12

Barbell Rollouts – 3 x 10, ¾”, 10, 10

Rope Jacks/Rope – 10/100

Feeling solid today as I come off the Deload week, but the wrists are feeling all the axle work.  Hit a solid 10 @ 125#, then did a round of speed work with the log 10@ 90#.  But, my wrists were fried from the axle and I didn’t have the stabilization to press the CDB.  I was all over … Read More »


2017-01-21

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-21

Saturday, 1/21

Agility Ladder work

Pressing Medley of CDB, Axle, Log – 2 60s rounds 5, 5

Farmer’s Walk with turn – 100, 130, 130

Sand bag carry & Load 130#, Yoke run medley – 3 rounds of 60s each, 2/2, 2.5/2, 3/2.5

Solo events day today.  I decided to do some events from the next comp at comp weight for speed.

First I set up the pressing medley. I got 2 rounds in and 5 reps each round.  Needs to be faster.  I was up in my head a bit about it and I usually do better with someone telling me time.

Next I did some fast farmer walks.  Again 2 rounds at comp weight and distance.  Those felt great, and I’ll be even faster with the side loaders.

Finally I wanted some practice with the sandbag, but I wanted to focus on speed.  I came up … Read More »


2017-01-18

Posted on January 19th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-18

Wednesday, 1/18 Deload Week

Warmup – Dynamic stretching, Fire Hydrants

RDL – 8 x 3 on 1:00 intervals, 95 each set

BB Row – 8 x 3 on 1:00 intervals, 95 each set

Jump Squat – 8 x 3 on 1:00 intervals, 60 each set

CB Hip Raise Situps – 2 x 10, 10, 10

Hammer Lunges – 2 x 10, 10, 10

 

Feeling a bit improved today for my Deload leg day.  The Romanians, jump squats and rows all felt crisp and fresh.

The situps were very controlled and the hammer lunges felt well balanced.  Looking forward to Friday’s refeed in preparation for Saturday’s events day.

 


2017-01-16

Posted on January 18th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-16

Monday, 1/16 Deload Week

Warmup – Dynamic stretching, fire hydrants, sledgehammer

Axle Clean & Press Every Rep – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

Circus Dumbbell – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Wall stars – 2 x 3 rounds, green, green

Wide grip Pullups – 2 x 10, green, green

External Rotations – 2 x 15, 5, 5

You know you need the Deload when your Deload session doesn’t feel super easy.  But, by the end of the session, I was feeling *almost* like myself again. I definitely made a good choice to include some shoulder rehab work.  My shoulders have been feeling crunchy lately.  I may throw in a rehab day next … Read More »


2017-01-14

Posted on January 16th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-14

Saturday, 1/14

Agility Ladder work

Fingal Finger work – singles, doubles

Frame Carry – 200, 300

Core Blaster Rainbows, KB snatch/swing, sledgehammer – 3 rounds of each

Prowler high/low – 275 x 5 rounds

Deload events day has me feeling like I didn’t do much, but I suppose that is the point of a Deload.  We got the finger out and I did a few doubles for speed.

I put the frame conversion on the new farmer walks and ran around with it a couple of times at light weight.  (Video)

Then we did some conditioning.  3 rounds of the circuit with sledgehammer, core blaster rainbows and kettlebells.  Nothing crazy, just getting a good sweat going.

We finished with 5 rounds of prowler high/low @ 275.  Then some foam rolling and stretching.  A good day that makes me want to get back to the heavy asap.


2017-01-11

Posted on January 14th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-11

Wednesday, 1/11

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 5/3/1+, 275 x5, 315 x3, 345 x0

Front Squat – 3 x 5/3/1+, 160 x5, 180 x3, 200 x7

DB Rows – 5 x 10, 80, 80, 80, 80, 80

Tire Step-ups – 5 x 10, 70, 70, 70, 70, 70

CB Hip Raise Sit ups – 5 x 12, 12, 12, 12, 12, 12

Seated Good Morning – 5 x 10, 115, 115, 115, 115, 115

Well, today’s pulling was absolute crap.  I could not get tight to save my life.  My upper back is pretty much all set for Deload.  I was even having trouble staying tight with a bar across my back.  I decided not to push the deads.  I pulled very well last week, so I’m not too worried.

The front squats were solid.  I got 7 @ 200, which is more … Read More »


2017-01-09

Posted on January 12th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-09

 

Monday, 1/9 7 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5/3/1+, 100 x5, 120 x3, 130 x5

Circus db Press– 3 x 5/3/1+, 60 x5, 65 x3, 75 x8 R, 75 x2 L

WG Pullups – 5 x 10, ½” band, ½” band, ½” band, ½” band, BW 5 plus 5 singles

Double Dumbbell Press – 5 x 10, 40, 40, 40, 40, 40

3 Way Shoulder Raise – 5 x 10, 10, 10, 10, 10, 10

Hanging Leg Raise – 5 x 10, 10, 10, 10, 10, 10

Axle is starting to get ornery at this weight.  Some of that is I just did the pressing medley at approximately competition weight on Saturday for events day.  My shoulders were feeling it today and so I got 5 and called it.

Circus dumbbell went better than expected, with 8 on the right … Read More »


2017-01-07

Posted on January 11th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-07

Saturday, 1/7

Agility Ladder work

Pressing Medley of 75# CDB, 120# Axle, 120# Log – 2 60s rounds, 6 reps, 6 reps

Descending deadlift 18”, 15”, 12”, 9” – 135, 185, 225, 275

Sandbag load to 50” – 130/175 x 2

First events day of the year.  We decided to mock up a few of the events in our next meet to see how things feel.

I started with the pressing medley.  I went to comp weight on the circus dumbbell, and 5# under on the axle and log for easy loading.  I got 6 reps both times, but was a touch faster the second time.  Very pleased with that give they are two of my slower events.  I plan to start with log if possible on meet day, though axle might be ok also.

Then we mocked up the descending deadlift at 18”, 15”, 12” … Read More »


2017-01-04

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2017-01-04

Wednesday, 1/4 3+

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 3+, 255 x3, 285 x3, 325 x10

Front Squat – 3 x 3+, 150 x3, 170 x3, 190 x9

DB Rows – 4 x 10, 80, 80, 80, 80

Tire Step-ups – 4 x 10, 60, 70, 70, 70

CB Hip Raise Sit ups – 4 x 12, 12, 12, 12, 12

Seated Good Morning – 4 x 10, 105, 105, 115, 115

Feeling very fired up to deadlift today after last night’s cheat meal.  Oh carbs, how I love you.  I have been experimenting with some form tweaks, and had a bit of a breakthrough today.  Pulling felt great and I hit 10 @ 325# which is very solid for me.  Unfortunately, my phone cut out after the first rep, but it was a great set.

Moved on to front squats.  Managed 190# for 9 … Read More »


2017-01-02

Posted on January 3rd, by dwalczak in Pam's Training Log. Comments Off on 2017-01-02

Monday, 1/2 8 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 3+, 95 x3, 110 x3, 125 x10

Speed Axle Clean & Press – 60s, 90# x 9

Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L

WG Pullups – 4 x 10, ½” band, ½” band, ½” band, BW quad plus 2 doubles

Double Dumbbell Press – 4 x 10, 40, 40, 40, 40

3 Way Shoulder Raise – 4 x 10, 10, 10, 10, 10

Hanging Leg Raise – 4 x 10, 10, 10, 10, 10

First training session of 2017 is in the books – and the shiny new training log.  Feeling better about axle clean & press.  I was able to double overhand comp weight for a slow 10 on my axle.  Since mine is a little oversized, I’m feeling like the … Read More »


2016-12-31

Posted on January 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-12-31

Saturday, 12/31

Agility Ladder work

Farmer’s Walk – 90’ with a turn at 45’, 100, 100, 120, 150, 170

Farmer’s Walk – 45’, 190, 190, 200

Keg carries – 45’, 90, 90, 195, 195, 195

Sandbag load to 50” – 130/175 x 3

Prowler High/Low – 3 rounds @ 315

Last training day of the year!  Feeling solid and oops, I put on a couple of pounds of muscle.  So, a few pounds heavier, but leaner as well.  I’ll take it.  Did some farmer walk work with turns, and then did a couple of heavier sets without a turn.

Next, we did some keg carries since I haven’t touched a keg in a while. Was surprised how easy the 195 keg felt to carry.  Last time I touched it, it felt much heavier.  After a few rounds, we moved onto the sandbags.

Sandbag load felt a little slow to … Read More »


2016-12-28

Posted on January 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-12-28

Wednesday, 12/28 5+

Warmup – Dynamic stretching, prowler sprints

DL – 3 x 5+, 235 x5, 275 x5, 305 x10

Front Squat – 3 x 5+, 150 x5, 165 x5, 180 x10

DB Rows – 3 x 10, 80, 80, 80

Tire Step-ups – 3 x 10, 60, 60, 60

CB Hip Raise Sit ups – 3 x 12, 12, 12, 12

Seated Good Morning – 3 x 10, 105, 105, 105

Sandbag Picks – 4 x (1:00/0:30) @ 130, 5, 6, 6, 6

Feeling good on leg day today.  Haven’t pulled from the floor in a while, but I’m coming off a cycle that included deficit pulling, so this is feeling great.  Hit 305 for an easy 10 reps.

Then I hit front squats and also felt great.  180 for ten also fairly easily.

Went on to dumbbell rows.  Working those lats hard lately.  I did the yoke stepups with … Read More »


2016-12-26

Posted on December 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-26

Monday, 12/26 9 weeks out

Warmup – dynamic stretch, sledgehammer

Axle Clean & Press – 3 x 5+, 90 x5, 105 x5, 120 x10

Speed Axle Clean & Press – 60s, 80# x 11

Circus db Press– 3 x 5+, 50 x5, 60 x5, 65 x10 R, 65 x10 L

WG Pullups – 3 x 10, ½” band, ½” band, BW triple, double, 5 singles

Double Dumbbell Press – 3 x 10, 30, 40, 40

3 Way Shoulder Raise – 3 x 10, 8, 8, 8

Hanging Leg Raise – 3 x 10, 10, 10, 10

Overhead Yoke Carries – 3x(2x 45’), 195, 215, 235

Coming off some bad nutrition for the holiday, but feeling solid.  This cycle, I’m working my two least favorite pressing implements: axle and circus dumbbell. Both are in a pressing medley – with the log – in my comp in 9 weeks.

Anyway, I’ve been working … Read More »


2016-12-24

Posted on December 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-24

Saturday, 12/24 9 Weeks Out

Warmup – Agility Ladder, dynamic stretching

Farmer’s Walk with turn – 2 x 45’, 100, 120, 150

Farmer’s Walk with no turn – 45’, 170 x 2, 190 x 1

Sandbag Carry and Sprint 60s – 130# x 3c/2.5s, 175# x 2c/2s

Stone over Bar – 48”, 122 x3, 175 x2

Prowler high/low 1/1 – 12 rounds on 0:45s sendoff @ 225

Feeling good after the Deload week.  Making good progress with my cut, and passed another bodyfat milestone today.

Farmers went pretty well today.  I had good speed at the lower weights and right up to the 190.  210 didn’t go well, my grip was tired by that point.  I didn’t fight for it since I wanted to get some other things done today.

Worked some sandbag carry and sprint to get some pick practice and conditioning. 130# was solid, but I blew … Read More »


2016-12-21

Posted on December 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-21

Wednesday, 12/21 Deload Week

Warmup – Dynamic stretching, prowler sprints

RDL – 8 x 3 on 1:00 intervals, 95 each set

BB Row – 8 x 3 on 1:00 intervals, 95 each set

Jump Squat – 8 x 3 on 1:00 intervals, 60 each set

CB Hip Raise Situps – 2 x 10, 10, 10

Hammer Lunges – 2 x 10, 10, 10

 

Another Deload day and I needed it.  Moving felt great and I’m hungry for more, but that was a super necessary Deload.

Romanians felt great as did rows.  The jump squats felt amazing. I should add some jumping into my conditioning in the next cycle.

The situps and hammer lunges felt excellent.  Can’t wait for events on Saturday.


2016-12-19

Posted on December 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-12-19

Monday, 12/19 Deload Week

Warmup – Dynamic stretching

Axle Clean & Press Every Rep – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

Axle SOHP – 8 x 3 on 1:00 intervals, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3, 50 x3

Double Dumbbell Press – 8 x 3 on 1:00 intervals, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3, 30 x3

Wide grip Pullups – 2 x 10, green, green

Rear Delt Raise – 2 x 10, 20, 20

Deload week is finally here.  I’m at about 95% healthy and recovered from being sick. I am still deloading as planned, and I probably still need the break.

The axle felt solid today, and fairly explosive.  I did the SOHP with … Read More »


2016-12-17

Posted on December 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-17

Saturday, 12/17 Deload Week

w/u – agility ladder

Bench – 95 x5, 135 x5, 135 x5

Log Clean & Press – 70 x5, 90 x6, 90 x5, 110 x2

Barbell complex (RDL, Row, Clean, Push Press, Squat), 45 x10reps ea, 55 x10reps ea, 65 x10reps ea, 65 x10reps ea

6 (0:45/0:45) of Side medball, Kettlebell snatch 20#, Kettlebell swing 50#, sledgehammer

Prowler – 4 min x 185 high/low with one friend

So, that whole ‘I feel like crap and maybe I’m getting sick’ thing I mentioned earlier this week?  Yeah, Thursday afternoon and Friday were rough.  I didn’t eat much besides a little white rice on Thursday night, and same thing all day Friday.  The bagel I had this morning was the first real food I’ve had that was more than a couple of bites.

It wasn’t pretty, but feeling much improved. Not 100% yet, and headed into … Read More »


2016-12-14

Posted on December 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-14

Wednesday, 12/13 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5/3/1+, 275 x5, 305 x0, 135 x20

Yep, still feel like crap.  Still not sure if I’m actually getting sick or not but it feels like it. Everything felt heavy warming up.  275 didn’t feel great and 305 didn’t want to move.  I felt like I couldn’t get tight and set to pull. I took a set of 135 for 20 just to move some more, but I was feeling like junk.

I decided to bail on it, because I’ve been feeling off and beat up.  I hate limping into Deload week, but the body makes the decision for you sometimes.


2016-12-12

Posted on December 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-12

Monday, 12/12 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5/3/1+, 145 x5, 165 x3, 185 x1

Wide Grip Bench – 1 x 10, 125

Close Grip Bench – 1 x 5, 125

Axle Clean & Press – 3 x 5/3/1+, 90 x 5, 100 x 3, 120 x 5

Wide Grip Pullups – 4 x 10, Black, black, black, black

Bent Press – 4 x 10, 40, 40, 40, 40

Well, I feel like crap.  I’m heavy today, which doesn’t make much sense, but maybe I ate more than I thought last night.  Anyway I feel like crap and today was terrible.

I didn’t feel strong. I just did one rep on the bench.  I probably had at least one and maybe 2 more, but I just wasn’t feeling it today, and I didn’t have a spot, so I stayed conservative.

I … Read More »


2016-12-10

Posted on December 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-10

Saturday, 12/10 B Week

Warmup – Agility Ladder, dynamic stretching

Farmer’s Walk with turn – 2 x 45’, 100, 135, 185

Farmer’s Walk with no turn – 45’, 205 x 2, 225 x 1

Sandbag Carry and load 52” – 130# x 3, 130# & 175# x 2

Hand over Hand standing sled pull – 40’, 135, 180, 225

Prowler reverse/low 1/1 – 6 minutes @ 225 with 2 friends

Feeling solid today for events.  Always happy to farmer walk.  I did turns up to 185, and then just did straight runs.  I worked up to 225 for a final single run. Pretty sure that’s the biggest farmer I’ve ever done as a percentage of bodyweight.  Definitely have a bit more in the tank, but need to train up the grip to get it both ways.

Next, we did some sandbag loads. My picks are improving slowly.  I … Read More »


2016-12-07

Posted on December 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-07

Wednesday, 12/7 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5/3/1+, 325 x5, 365 x3, 415 x7

Front Squat – 3 x 5/3/1+, 150 x5, 180 x3, 200 x6

BB Rows – 5 x 10, 185, 185, 185, 185, 185

CB Hip Raise Sit ups – 5 x 10, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Monster Good Morning – 5 x 10, 145, 145, 145, 145, 145

Stone Squats – 5x (60s/30s), 122#, 18, 10, 10, 10, 10

Feeling great today after my refeed last night. I won’t lie, seeing 4 plates and some change on the bar is a little intimidating.  I belted up for this one and noticed that my belt is not as tight as it used to be, but I pulled 7 crisp reps with one or two in the … Read More »


2016-12-05

Posted on December 6th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-05

Monday, 12/5 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 120 x5, 130 x3, 145 x5

Speed log, clean every rep – 105 x 9 in 60s

Axle SOHP – 3 x 5/3/1+, 65 x5, 75 x3, 85 x9

WG Pullups – 5 x 10, ¾” black, ¾” black, ¾” black, ½” black, BW triple & singles

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 175

Bradfords – 5 x 10, 55, 55, 55, 55, 55

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 25, 25, 25, 25, 25

Overhead Yoke Carries – 3x (2x 45’), 195, 215, 235

Not a bad day today, but log could have been better.  Feeling a little shaky in the rack position, even though the lockouts were pretty easy.  I think it’s time for a … Read More »


2016-12-03

Posted on December 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-12-03

Saturday, 12/3 A Week

Fingal Finger, singles, doubles, 60s round – 8 reps

Sandbag carry – 130 for 2 laps x 2, 175 for 2 laps x 2, 225 for 4 laps

Revers Prowler/low @ 225# 4 rounds

Feeling pretty good today for events day, but didn’t want to go all out since I have 2 weeks of max effort coming up.

Worked on some light fingal finger and one round of speed work.  Not my best showing, but not bad either.

Next, we did several quick rounds of sandbag carry. I wanted to use the opportunity to work on my pick.  Finally, I decided to try the 225 and see how far I could carry it. I managed a solid pick and got 4 laps for a total of about 160’. I was very happy with that effort.

We decided to finish with some solid prowler … Read More »


2016-11-30

Posted on December 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-30

Wednesday, 11/30 B Week

w/u – dynamic stretching, prowler sprints

2” Deficit DL – 3 x 3+, 245 x3, 285 x3, 315 x6

Squat – 3 x 3+, 150 x3, 170 x3, 200 x10

Db Row – 4 x 10, 80, 80, 80, 80

Core Blaster Rainbows – 4 x 10, 10, 10, 10, 10

Split Leg Bulgarians – 4 x 10, 20, 20, 20, 20

Seated Good Mornings – 4 x 10, 95, 95, 105, 105

Sandbag pick + 3 steps – 4 x (60s/30s), 4, 2, 5, 6 @ 130

Feeling good about my pulling today. I hit 6 at 315 on the 2” deficit deadlifts.  Pretty sure that’s a PR, but I don’t do deficits all that often.  After my lackluster performance last time, I’m happy with 6 and some left in the tank.

Squats also feeling good today, and I hit 10 at 200 pretty easily.

Rows … Read More »


2016-11-28

Posted on November 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-28

Monday, 11/28 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 155 x3, 175 x5

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 12, 115

Axle Clean & Press – 3 x 3+, 80 x 3, 95 x 3, 105 x 10

Wide Grip Pullups – 4 x 10, Black, black, black, bw double + 8 singles

Bent Press – 4 x 10, 40, 40, 40, 40

Seated Db Clean – 4 x 10, 12, 12, 12, 12

Front Raise – 4 x 10, 15, 15, 15, 15

Rear Delt Raise – 4 x 10, 25, 25, 25, 25

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Row 10 minutes 2485m

Still kind of bummed about the holiday setbacks, but moving forward now.  Bench was ok, not as many reps as I wanted, but not too bad either.  The wide grip … Read More »


2016-11-26

Posted on November 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-26

Events day, but not feeling it at all.  Some days you just have to realize that not everyday is going to be yours.  Today is not my day.  I’ll be back in here Monday to get back on track.


2016-11-23

Posted on November 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-23

Wednesday, 11/23 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 305 x3, 345 x3, 395 x10

Front Squat – 3 x 3+, 150 x3, 165 x3, 185 x10

BB Rows – 4 x 10, 185, 185, 185, 185

CB Hip Raise Sit ups – 4 x 15, 15, 15, 15, 15

Hammer Lunges – 4 x 10, 20, 20, 20, 20

Monster Good Morning – 4 x 10, 145, 145, 145, 145

Stone Squats – 4x(60s/30s), 122#, 12, 8, 9, 9

Feeling pretty good on leg day today.  These 18” deadlifts are going pretty well and I was happy with 395 for 10.  Excited to be pushing the weight again with these.

Front squats feeling solid and I hit 185 for 10 as well.

Rows and hip raise situps were good.  Just grinding through.

Hammer lunges and monster good mornings were also a grind, but I … Read More »


2016-11-21

Posted on November 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-11-21

Monday, 11/21 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 110 x3, 120 x3, 140 x8

Speed log, clean every rep – 105 x 9 in 60s

Axle SOHP – 3 x 3+, 60 x3, 70 x3, 80 x10

WG Pullups – 4 x 10, Black, black, black, bodyweight singles

Super Ram Bench – 4 x 10, 175, 175, 175, 175

Bradfords – 4 x 10, 55, 55, 55, 55

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 25, 25, 25, 25

Overhead Yoke Carries – 3x 45’, 195 x2, 215 x2, 235 x1

Not a bad day for log.  My log stamina is improving.  I felt pretty good about speed log as well, and as my conditioning improves more that will go up too.

Since I finally received my axle, I swapped out the dumbbell … Read More »


2016-11-19

Posted on November 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-11-19

Saturday, 11/19 A Week

Farmer Walks with turn – (Turn at 45’), 100, 100, 120, 150

Tire Flip, Sledgehammer, 50# kb swings – 3 rounds

Fingal Finger, singles, doubles

Tire Flip – 4 rounds of 5 flips each

Revers Prowler/low @ 225# 3 rounds

It was a bit of an easy events day today.  I had been feeling a little beat up, so I did mostly speed work today.

I started the day by making a 225# sandbag and carrying it into my gym.  It is the heaviest pick I’ve ever gotten without tacky – and I was cold.  (Don’t do that kids, do as I say, not as I do.) When you make a bag, you have to get it into your gym somehow.

Next we did some fingal finger work. I decided not to go too hard here since I have a hot date with my … Read More »


2016-11-16

Posted on November 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-11-16

Wednesday, 11/16 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5+, 225 x5, 265 x5, 305 x5

Squat – 3 x 5+, 140 x5, 160 x5, 190 x10

Db Row – 3 x 10, 80, 80, 80

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

Split Leg Bulgarians – 3 x 10, 20, 20, 20

Seated Good Mornings – 3 x 10, 95, 95, 95

Tire Flip/Plyo – 3 x (60s/30s), 5, 4.5, 5

Today was tougher than many recent training sessions.  Deadlift was not really feeling great.  I’m pretty sure that is mostly from the unassisted pullup party from Monday.  I just could not for the life of me stay tight at the bar.  It didn’t even feel that heavy, just I felt loose all over, like I couldn’t get my body to work together.

I’m not too worried that … Read More »


2016-11-14

Posted on November 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-14

Monday, 11/14 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5+, 135 x5, 145 x5, 165 x10

Wide Grip Bench – 1 x 12, 115

Close Grip Bench – 1 x 8, 115

Double Db Press – 3 x 5+, 30 x 5, 60 x 3

Wide Grip Pullups – 3 x 10, Black, black, unassisted singles

Bent Press – 3 x 10, 40, 40, 40

Seated Db Clean – 3 x 10, 12, 12, 12

Front Raise – 3 x 10, 15, 15, 15

Rear Delt Raise – 3 x 10, 25, 25, 25

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Bench felt good today and I was happy to see my numbers go up versus last cycle. Wide grip and close grip felt great too.

The double dumbbell press didn’t go so great and I really wasn’t into it.  I think I’m going to turn them … Read More »


2016-11-12

Posted on November 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-12

Saturday, 11/12 B Week

Warmup – Agility Ladder, dynamic stretching

Fingal Finger – 2 60s rounds @ 190, 8 reps, 9 reps

Sandbag Carry – 2 60s rounds, 130# 9.5 laps, 175# 7.5 laps

Prowler high/low 1/1 – 6 rounds @ 185 with 4 friends

A bit of a fun events day here.  We got out the fingal finger and did a couple of 60s rounds.  I’m just a touch off my best round ever, having not trained it in a while.  Feeling pretty good.

Next we did some sandbag carries.  I still need plenty of work on my picks.  But, my speed was pretty good once I got moving.  I’m feeling pretty satisfied with my speed in general, but I’ve got to get those picks faster.

We finished with a prowler drill that I like a lot, but was maybe kind of easy with 4 people.  … Read More »


2016-11-09

Posted on November 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-09

Wednesday, 11/9 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 275 x5, 325 x5, 365 x15

Front Squat – 3 x 5+, 135 x5, 155 x5, 175 x10

BB Rows – 3 x 10, 185, 185, 185

CB Hip Raise Sit ups – 3 x 10, 10, 10, 10

Hammer Lunges – 3 x 10, 20, 20, 20

Monster Good Morning – 3 x 10, 145, 145, 145

So I have feels and its leg day.  The best day for feels.  Feels are best processed by deadlifting so hard that the building shakes.  365 for 15 will do that.  Honestly, I wasn’t sure how pulling heavy would go, but I guess its ok.

Front squats were solid with 175 for 10.  I’m feeling much improved here, driving off both legs symmetrically. I still need to focus on it though.

Barbell rows felt great.  Hip … Read More »


2016-11-07

Posted on November 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-07

Monday, 11/7 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 100 x5, 120 x5, 130 x9

Speed log, clean every rep – 105 x 8 in 60s

db SOHP – 3 x 5+, 30 x5, 30 x5, 40 x10 R, 10 L

WG Pullups – 3 x 10, black, black, negative

Super Ram Bench – 3 x 10, 175, 175, 175

Bradfords – 3 x 10, 55, 55, 55

HLR – 3 x 10, 10, 10, 10

Db Flys – 3 x 10, 25, 25, 25

Log day and I’m excited to put up some weight in the new cycle.  I got 130 for 9, less than I wanted but not too bad after the heavy benching on Saturday.  Speed log wasn’t as fast as I’d like, but I’ll keep working on it.

Dumbbell SOHP was ok.  I managed to get 10 … Read More »


2016-11-05

Posted on November 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-05

Saturday, 11/5 A Week

Bench – 95 x 5, 135 x 5, 155 x 5, 185 x 3

Tire Flip, Sledgehammer, 50# kb swings – 3 rounds

Trap Bar deadlift (high handles) – 145 x 4, 185 x 5, 215 x 5, 235 x 5, 255 x 5, 325 x 3, 355 x 3, 375 x 6

Farmer Walks – (2 x 45’), 150 w/turn, 170, 190, 210

Yoke – (2 x 45’), 375, 425, 465, 515, 565 x 1

Prowler high/low @ 185# 6 rounds on a 0:45 sendoff

I was so ready for events day today. I’m feeling good and ready for whatever comes my way.  We decided to bench first, because there was a powerlifter here.  I hadn’t benched heavy in a while, and I was able to get 185 for 3 solid reps of effectively bodyweight (actual bw 187.6 with shoes). Feeling pretty … Read More »


2016-11-02

Posted on November 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-11-02

Wednesday, 11/2 Deload Week

Warmup – Dynamic stretching, prowler sprints

RDL – 8 x 3 on 1:00 intervals, 95 each set

Jump Squat – 8 x 3 on 1:00 intervals, 60 each set

CB Hip Raise Situps – 2 x 10, 10, 10

Hammer Lunges – 2 x 10, 10, 10

 

Deload leg day and I’m feeling pretty good.

Romanians were crisp and powerful.

The jump squats felt explosive and smooth.

The hip raise situps and hammer lunges felt great.  I finished wanting more, and I’m fired up for events day on Saturday.


2016-10-31

Posted on November 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-31

Monday, 10/31 Deload Week

Warmup – Dynamic stretching, sledgehammer, light Prowler

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3

Db SOHP – 8 x 3 on 1:00 intervals, 20 x3, 20 x3, 20 x3, 20 x3, 20 x3, 20 x3, 20 x3, 20 x3

Bench Press – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Wide grip Pullups – 2 x 10, green, green

Db Fly – 2 x 10, 15, 15

Deload week is here, and I didn’t feel too beat up.  I know better than to dive into another 6 week cycle without a break, but I’m eager to move on.

Log moved well for me today.  Excited to load that … Read More »


2016-10-29

Posted on November 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-29

Saturday, 10/29 Deload Week

w/u – agility ladder

Kettlebell snatch 20#, Kettlebell swing 50#, sledgehammer

Barbell complex (RDL, Row, Clean, Push Press, Squat), Coreblaster Rainbow, Coreblaster throw and catch

Prowler – 6 x 225 high/low on 0:45 sendoff

Deload events day, and I decided to focus on conditioning rather than work light events.  First, some agility ladder.  Then some rounds of sledgehammer and kettlebell.  Worked up some good sweat with it.

Then we did some barbell complex and core blaster work.  Really just getting some blood moving and hitting some abs.

We finished with a heavy prowler interval on a short sendoff. A little stretching and foam rolling and then I went off to get some more firewood.


2016-10-26

Posted on November 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-26

Wednesday, 10/26 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5/3/1+, 225 x5, 255 x3, 295 x10

Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x10

Db Row – 5 x 10, 70, 70, 70, 70, 70

Core Blaster Rainbows – 5 x 10, 10, 10, 10, 10, 10

Split Leg Bulgarians – 5 x 10, 15, 15, 15, 15, 15

Seated Good Mornings – 5 x 10, 75, 75, 85, 85, 85

I made it.  I was feeling a little beat up to start the session, but deadlifting always makes everything better.  I was actually feeling good enough to bump the weight up a bit to 295 and still hit 10 reps easily.

The squats felt pretty good too.  The weight is fairly light, but I’m still having to focus on driving off both legs evenly for squatting movements.  … Read More »


2016-10-24

Posted on November 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-10-24

Monday, 10/24 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5/3/1+, 135 x5, 155 x3, 175 x6

Wide Grip Bench – 1 x 12, 105

Close Grip Bench – 1 x 12, 105

Double Db Press – 3 x 5+, 30 x 5, 40 x 5, 50 x 5, 60 x 5

Wide Grip Pullups – 5 x 10, Black, black, black, black, negative

Bent Press – 5 x 10, 35, 35, 40, 40, 40

Seated Db Clean – 5 x 10, 12, 12, 12, 12, 12

Front Raise – 5 x 10, 12, 12, 12, 12, 12

Rear Delt Raise – 5 x 10, 20, 20, 20, 20, 20

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Row 500m 1:45

So smoked today.  The second high volume week is always tough.

Chain bench went well.  I hit 175 for 6 with likely one in the tank, but I didn’t … Read More »


2016-10-22

Posted on October 31st, by dwalczak in Pam's Training Log. Comments Off on 2016-10-22

Saturday, 10/22 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Sandbag Carry – 3 60s rounds, 130# 7 laps, 175# 6 laps, 175# 6.5 laps

Stone over bar – 122 x 8 in 60s, 175 x 3

Medley of Keg (120# H20), Duck Walk (180#), Sandbag (175#) – 2 rounds

Prowler high/low 1/1 – 4 60s rounds @ 185

Feeling great on events day and hit my lowest bodyfat reading to date.  I’m super pumped about that because I’ve been feeling strong lately.

Worked some sandbag carry for distance in 60s. I still need more work on my picks, but once I’m moving, I’m pretty solid. I was happy that I got further on my second carry at 175 vs my first at that weight.

I did 2 quick rounds of stone that felt pretty good.  I hadn’t picked up the 175 in a while, so … Read More »


2016-10-19

Posted on October 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-19

Wednesday, 10/19 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5/3/1+, 285 x5, 325 x3, 365 x12

Front Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x10

BB Rows – 5 x 10, 165, 165, 175, 175, 175

CB Hip Raise Sit ups – 5 x 10, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Monster Good Morning – 5 x 10, 135, 135, 135, 135, 135

Stone Squats – 4x(60s/30s), 122#, 15, 5, 7, 9, 7

Run 1.5 miles

Love the high volume leg day.  18” deads are starting to feel solid again.  Got 12 solid reps at 365, which is still very light, but also pretty easy.  I’ll jump that up a bunch next cycle.

Front squat are feeling solid again. 180 for 10 is respectable for me.

Rows felt solid today, and I bumped … Read More »


2016-10-17

Posted on October 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-17

Monday, 10/17 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5/3/1+, 110 x5, 125 x3, 135 x8

Speed log, clean every rep – 100 x 10 in 60s

db SOHP – 3 x 5/3/1+, 20 x5/5, 30 x5/5, 40 x10 R, 8 L

WG Pullups – 5 x 10, Purple, purple, black, black, negative

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 175

Bradfords – 5 x 10, 50, 50, 50, 50, 50

HLR – 5 x 10, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 215, 235

Today felt great.  I finally feel like I’ve got some momentum going in the right direction.  Log felt solid and 8 reps at 135 were smooth.  Lefty is still a little behind, but overall I’m seeing … Read More »


2016-10-15

Posted on October 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-15

Saturday, 10/15 A Week

Farmer Walks – (2 x 45’), 100, 120, 150, 170, 190

Yoke – (2 x 45’), 195, 285, 335, 375, 465, 515

Prowler high/low @ 135# 4(60s/20s)

Feeling mostly better after last week’s rough patch.  I got to really play with the new farmers finally.  They’ve been teasing me all week just sitting there all new and pretty.

I will say, they’re a bit more challenging than the side loaders.  I went up to 190 a hand and felt pretty good.  I’ll continue to push the weight here in the coming weeks.

I wanted to go real heavy with the yoke, but it wasn’t there today.  515 felt heavy where a couple of weeks ago it felt super light.  Since this was the first yoke since I was rear-ended, I didn’t push it.

I decided to just finish up with a couple of … Read More »


2016-10-12

Posted on October 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-12

Wednesday, 10/12 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 3+, 215 x3, 245 x3, 275 x10

Squat – 3 x 5+, 120 x3, 150 x3, 170 x10

Db Row – 4 x 10, 60, 70, 70, 70

Core Blaster Rainbows – 4 x 10, 10, 10, 10, 10

Split Leg Bulgarians – 4 x 10, 15, 15, 15, 15

Seated Good Mornings – 4 x 10, 65, 75, 75, 75

Tire Flip/Plyo – 4 x (60s/30s), 6, 6, 6.5, 5.5

Feeling much better today, but still noticeable.  Deadlifting actually seemed to make me feel better.  The 275 for ten was easy.

Squats feel a little off still, but the strength is there.

Rows and rainbows felt solid.  The split leg Bulgarians make me hate them, but I can really feel my imbalances and I want to keep pushing lefty.

The seated good mornings are … Read More »


2016-10-16

Posted on October 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-16

 

Monday, 10/10 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 3+, 135 x3, 145 x3, 165 x8

Wide Grip Bench – 1 x 15, 95

Close Grip Bench – 1 x 12, 95

Double Db Press – 3 x 5+, 30 x 5, 40 x 5, 50 x 5

Wide Grip Pullups – 4 x 10, Purple, purple, black, negative

Bent Press – 4 x 10, 35, 35, 35, 35

Seated Db Clean – 4 x 10, 8, 12, 12, 12

Front Raise – 4 x 10, 12, 12, 12, 12

Rear Delt Raise – 4 x 10, 20, 20, 20, 20

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Benching feels good.  The stabilization with the chains is tough.  I only got 165 for 8, but that will get better as I get used to the stabilization.  I followed that with a set of wide grip and … Read More »


2016-10-08

Posted on October 25th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-08

Saturday, 10/8 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Fingal Finger – singles and doubles

Farmer Walks – 2 x 45′ 100, 120

I got rear ended last night, so I took it very easy today with events.  I’m really not feeling solid and my back is pretty sore.  I’ll get back to it as soon as I can.


2016-10-05

Posted on October 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-10-05

Wednesday, 10/5 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 3+, 275 x3, 315 x3, 355 x11

Front Squat – 3 x 3+, 120 x3, 150 x3, 170 x10

BB Rows – 4 x 10, 155, 155, 165, 165

CB Hip Raise Sit ups – 4 x 10, 10, 10, 10

Hammer Lunges – 4 x 10, 10, 10, 20, 20

Monster Good Morning – 4 x 10, 95, 115, 135, 135

Stone Squats – 4x(60s/30s), 122#, 11, 9, 11, 12

I’m back. I felt very strong and solid for the first time in a long time.  I finally feel like I’m actually moving in the right direction instead of just treading water.

The 18” deadlift felt great and I bumped them up some from the plan. I got 355 for 11 easy reps.

Front squat same thing, feeling strong here. 10 easy reps at 170.

Rows … Read More »


2016-10-03

Posted on October 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-03

Monday, 10/3 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x7

Speed log, clean every rep – 95 x 10 in 60s

db SOHP – 3 x 3+, 20 x3, 30 x3, 40 x8 R, 7 L

WG Pullups – 4 x 10, Purple, purple, purple, negative

Super Ram Bench – 4 x 10, 165, 165, 175, 175

Bradfords – 4 x 10, 45, 45, 50, 50

HLR – 4 x 10, 10, 10, 10, 10

Db Flys – 4 x 10, 15, 15, 20, 20

Overhead Yoke Carries – 3x (2x 45’), 195, 205, 215

Log is my friend, but we need to get reacquainted.  I hit 130 for 7 but wanted more.  I think part of my problem is that I’m out of practice holding the rack position.  That will come back as I get … Read More »


2016-10-01

Posted on October 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-10-01

Saturday, 10/1 B Week

Warmup – Agility Ladder, light Prowler, dynamic stretching

Sandbag Carry – 2 60s rounds, 130# 6.75 laps, 175# 4.75 laps

Stone Squats – 3 x 60s @122#, 11, 5, 6

Medley of Keg (120# H20), Duck Walk (135#), Sandbag (175#) – 3 rounds

Prowler high/low 1/1 – 6 rounds on the 45s sendoff

Events day, the best day of the week.  I like to take my time warming up and really let myself ease into the day.  Once I get going, I go after it, but I like to feel ready.

I did two rounds of sandbag carry, first with the 130# just to get back into it.  The second round was the 175# bag, and I definitely need a lot of work with this.

I did stone squats with the 122# for 3 rounds. I was very pleased with the first round, but … Read More »


2016-09-28

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-09-28

Wednesday, 9/28 B Week

w/u – light jog, zombies, fire hydrants

2” Deficit DL – 3 x 5+, 195 x5, 225 x5, 255 x10

Squat – 3 x 5+, 110 x5, 130 x5, 150 x10

Db Row – 3 x 10, 50, 60, 60

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

Split Leg Bulgarians – 3 x 10, 15, 15, 15

Seated Good Mornings – 3 x 10, 45, 55, 65

Tire Flip/Plyo – 3 x (60s/30s), 5, 5, 5

Deficit deads today and I’m feeling pretty good.  I started this cycle off pretty light and hit 255 for 10 smooth and easy.

Back squatting again is novel.  No box, or anything, just me and some pretty light weight.  It actually felt good.

Dumbbell rows are going well.  It’s nice to get back to these. Core blaster rainbows are also helpful.  Really putting a lot of force into … Read More »


2016-09-26

Posted on October 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-26

Monday, 9/26 B Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Chain Bench – 3 x 5+, 115 x5, 135 x5, 155 x8

Wide Grip Bench – 1 x 10, 95

Close Grip Bench – 1 x 10, 95

Double Db Press – 3 x 5+, 20 x 5, 30 x 5, 40 x 10

Wide Grip Pullups – 3 x 10, Green, black, purple

Seated Db Clean – 3 x 10, 8, 8, 8

Front Raise – 3 x 10, 12, 12, 12

Rear Delt Raise – 3 x 10, 15, 15, 20

Bodyweight Skull/Pushup Finisher 10/10, 9/9…..1/1

Row 500m 1:47

Glad to be benching again, especially chain bench.  45# of chain on each side is very satisfying and the stabilization makes it challenging.  I only got 155 for 8, but that will get better as I get used to the stabilization.  I followed that with a set of wide … Read More »


2016-09-24

Posted on October 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-24

Saturday, 9/24 B Week

Farmer Walks – (2 x 60’), 135, 155, 185, 205

Yoke – (2 x 45’), 195, 285, 375, 465, 555, 605 x 25’ for 1

Stone over bar – 122 x 5

First events day back and I’m feeling pretty good if a little out of shape.  Farmers were pretty solid, and on the first day back I’m over 200# a hand with decent speed.  Feeling pretty good about that.

Yoke was feeling pretty good as well. I went up to 605 for about 25’ at the top end.  Working on getting that 3x bodyweight yoke walk solid again.

I was pretty spent after yoke and just did 5 reps on my light stone.  Even that was tough. Then I called it a day.  Not bad for a first events day back on the new program.


2016-09-21

Posted on October 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-21

Wednesday, 9/21 A Week

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 245 x5, 285 x5, 325 x13

Front Squat – 3 x 5+, 120 x5, 140 x5, 150 x12

BB Rows – 3 x 10, 135, 155, 155

CB Hip Raise Sit ups – 3 x 10, 10, 10

Hammer Lunges – 3 x 10, 10, 10, 10

Monster Good Morning – 3 x 10, 95, 95, 95

Still happy to be back on a good program and moving forward again.

The 18” deadlift is almost embarrassingly light, but I’m still feeling out how solid I am after the injury and sinus infection.  On the plus side, it was very easy, 13 reps with no straps. That should come back quickly.

Front squat also felt great even though it was light. 12 easy reps at 150.

Rows were crisp.  Hip raise sit ups felt great.  The … Read More »


2016-09-19

Posted on October 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-09-19

Monday, 9/19 A Week

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 95 x5, 110 x5, 120 x8

Speed log, clean every rep – 90 x 12 in 60s

db SOHP – 3 x 5+, 20 x5, 30 x5, 40 x6 R, 5 L

WG Pullups – 3 x 10, green, green, negative

Super Ram Bench – 3 x 10, 165, 165, 165

Bradfords – 3 x 10, 45, 45, 45

HLR – 3 x 10, 10, 10, 10

Db Flys – 3 x 10, 15, 15, 15

First day ‘back’ in action on the new program.  I’m definitely not at my best, but at least I’m on the path to return to that point.

Log felt weird pressing away.  Lefty felt very weak and I decided to sub some unilateral pressing for the planned SOHP.  It was harder than I expected.

WG pullups are … Read More »


2016-08-04

Posted on August 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-04

Thursday, 8/4

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x14, 105 x10, 120 x8, 135 x6, 155 x4, 135 x6, 120 x8, 105 x10, 95 x14

Rear Delt Raise – 3 x 15, 20, 20, 20

Curls – 3 x 15, 50, 50, 50

BW Skulls – 3 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 3 x 15, 60, 60, 60

CoreBlaster Throw & Catch – 3 x 15, 15/15, 15/15, 15/15

Still rehabbing, but still enjoying the benching. Pressing just feels good to me. I’m enjoying the rep scheme as well. It’s a nice break from my meet prep cycle.
Rear delt raises and curls went well. Feeling solid with bodyweight skulls and dumbbell pullovers. The throw & catch is feeling crisp as well.
I didn’t complete a finisher because I’m trying to let myself rehab. I’ve been doing a lot of … Read More »


2016-08-02

Posted on August 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-02

Tuesday, 8/2

Warmup – fire hydrants. Banded hip series

Bodyweight Squat – 10 x10

Hammer Kicks – 3 x 20, 135, 135, 135, 135

SS Yoke Bar Good Mornings – 3 x 20, 70, 70, 70

Lunge – 2 x 10, 10, 10

Barbell Rollouts – 3 x 10, 10

Oh the tedium of rehab.  The warmup took so long.  I hates it.  I did fire hydrants, the banded hip series and a hundred bodyweight squats. I focused on driving off each leg evenly.  I could tell that I was struggling with this towards the end.

Then I did some hammer kicks and yoke good mornings.  It’s a sad day when your heaviest thing is a good morning.

I finished with lunges and barbell rollouts but was interrupted before I got to the third set. Can’t wait to get back to heavy weights, but will be ramping up soon … Read More »


2016-08-01

Posted on August 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-08-01

Monday, 8/1

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x14, 80 x10, 90 x8, 105 x6, 120 x4, 105 x6, 90 x8, 80 x10, 70 x14

Db SOHP – 3 x 15, 12, 15, 15

W Press – 3 x 15, 5, 5, 5

Scap Retraction – 3 x 15, 40, 40, 40

External Rotation – 3 x 15, 5, 5, 5

HLR – 3 x 15, 15, 15, 15

On to a few weeks of rehab and time to get my nutrition back on point.

I am doing another round of the post nationals program for pressing days, keeping weights the same and increasing reps for the work sets. Leg days will be totally focused on rehab for now, hoping to build back up as my symmetrical function improves.

The push presses with the fat gripz felt great and I think … Read More »


2016-07-30

Posted on August 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-30

Saturday, 7/30

Agility Ladder work

Farmer’s Walk – 100’ with a turn at 50’, 95 x 1 turn, 95 x 1 turn, 95, x 3 turns, 95 x 5 turns

Hand over Hand Car Pull – 3 rounds

1.5 mile run

Oh bad nutrition.  I’m a little off the rails this weekend, but I need the break.

We stayed light today and worked form.  I was testing a new turning technique I picked up at my last meet.  It was really much faster and easier.

Then we did some hand over hand car tow.  My car is super light, but that helps us work on hand speed.  I’m not too worried about the weight of the truck for the meet.

We finished with a 1.5 mile run.  Feeling some improvement, but not great.


2016-07-27

Posted on August 8th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-27

Wednesday, 7/27

DL – 3 x 5+, 205 x5, 235 x5, 275 x6 – left hip flexor bothering me

Box Squat – 3 x 5+, 150 x5, 170 x5, 190 x5

Kettlebell Swings – 3 x 15, 75, 75, 75

Yoke Bar Good Mornings – 3 x 10, 110, 110, 110

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Barbell Rollouts – 3 x 10, black, black, black

Not feeling very good today and I’m concerned.  Thought I was just going to hit some high reps on some light deads and box squats, but I’ve got problems.  I’m driving almost entirely off my right side, even when focusing on the left.

I just did 6 deads at 275, and 5 squats at 190.  It’s not worth pushing when I’m this asymmetrical.  I did finish the rest of the session but I felt like crap.

Looks like … Read More »


2016-07-25

Posted on August 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-25

Monday, 7/25

Warmup – dynamic stretch, sledgehammer

Circus db Press– 3 x 5+, 50 x5, 65 x5, 70 x10 R, 70 x0 L

Z Press – 3 x 5+, 60 x5, 70 x5, 75 x12

WG Pullups – 3 x 10, purple band, purple band, purple band

Bent Press – 3 x 10, 30FG, 30FG, 30FG

Curls – 3 x 10, 55, 55, 55

Coreblaster Throw & Catch – 3 x 15, 50, 50, 50

Keg Carry & Sprint – 195#, 2c/1s, 1c/1s, 1c/1s

2 mile run, 20:43

Started a new cycle today.  Need to decide if I’m going to buckle down and focus on Strongman Corp nationals or not. I…I dunno. So, I wrote a program as if I’m going to go, and I’ll see how the first cycle goes.

Feeling decent with the loadable dumbbell on the right side, but struggled on my left.  By that point, my shoulder … Read More »


2016-07-23

Posted on August 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-23

Saturday, 7/23 Lift Free or Die

This was my middleweight debut, and it was a very fun meet. Also, the first time I’ve done an all-women’s meet.

First event was a medley of keg press and the circus dumbbell.  The dumbbell is my worst pressing event, but I do like pressing kegs. It was very strange for me to be competing as a middleweight and learning to listen when they called the group.  I was literally the first competitor in lane 2, so it was weird for me.  I started with the keg, and got 7 total reps. Not the speediest event I’ve ever done, but I tied for first.

The second event was the keg drop deadlift. I took a little longer than I should have to figure out the footing. I got all 6 reps in 15.88s, which was only … Read More »


2016-07-22

Posted on August 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-22

Friday, 7/22 Lift Free or Die Weigh-in

Official meet weigh-in 178.4

Today was tough, but I made it.  The week wasn’t too bad in general, but this final day was a challenge.  I ended up drinking a cup of dandelion root tea at 12:30a because I couldn’t sleep.  I woke up a half pound heavier than I went to bed, but then was able to come down two pounds very quickly in the morning, putting me within two pounds by 10a.

I didn’t eat anything before weigh-in, and only had ice chips and occasionally a sip of cold dandelion root tea.  I did a couple more sweats in the hot tub in the afternoon, and landed at 179.6 when I got into my car to drive to the weigh-in.  I was surprised that I wasn’t more hungry during the day.  I didn’t have … Read More »


2016-07-20

Posted on July 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-20

Wednesday, 7/20

I continued my boxing today, but didn’t lift.  I figured I got plenty of blood moving with just the boxing.  Not sure you can really call it boxing given I’m basically slap happy with the lack of carbs.  But, I moved around a lot.  Feeling better than expected with the water cut, heading into the hard part.


2016-07-18

Posted on July 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-18

Monday, 7/18

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 8 x 3 EMOM 65, 65, 85, 85, 85, 85, 85, 85

Db SOHP – 2 x 10, 12, 12

W Press – 2 x 10, 5, 5

Scap Retraction – 2 x 10, 25, 25

External Rotation – 2 x 15, 5, 5

1000m Row – 4:05

First day of the water cut, and a little Deload push press. I did my usual 8 x 3 EMOM with light weight, but decided I under estimated after 2 rounds and went up 20#. I’m feeling pretty good coming into the week, but I did take it easy on Saturday.

The accessories felt great, and my shoulders feel much more solid after a few weeks with more rehab/prehab movements.

Since I felt great and I’m trying to flush the glycogen out of my muscles, I … Read More »


2016-07-16

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-16

Saturday, 7/16

Agility Ladder work

Log press – 120 x 5

Farmer’s Walk – 80’ with a turn at 40’, 135

Truck Pull – 2 rounds

Sandbags – 130

A nice easy events day today.  Hit some light log presses, working up to 120 x 5.

Moved onto farmers and just did a light 135 with turn and then watched the boys for a few sets.

We did a light truck pull and I did two rounds.  Maybe more than I should have for a Deload, but I love truck pull.

I did one light sandbag 30’ to over bar to finish up.

Overall, a really great day and I’m excited to compete next week.


2016-07-14

Posted on July 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-14

Thursday, 7/14

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 205 x8, 245 x6, 275 x4, 315 x2, 275 x4, 245 x6, 205 x8, 155 x10

Front Squat – 4 x 15, 110, 110, 110, 110

Hammer Lunges – 4 x 10, 10, 10, 10, 10

Cossack Lunges – 4 x 10, 25, 25, 25, 25

Wide Grip Pullups – 4 x 15, black, black, black, black

CoreBlaster Hip Raise Situps (paused) – 4 x 15, 15, 15, 15, 15

Last training day before Lift Free or Die. Romanians felt great.  I actually bumped the top set up to 315 because I was feeling good.

Finally feeling better with my front squats. Lunges are also feeling better.  Big stability improvement.

Cossack lunges are improving.  I’m better at getting deeper on each side. I was so sweaty that I had to stand in the band rather than use … Read More »


2016-07-13

Posted on July 25th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-13

Wednesday, 7/13

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x10, 125 x8, 145 x6, 165 x4, 185 x2, 165 x4, 145 x6, 125 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 50, 50, 50

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 60, 60, 60, 60

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

OH Yoke Carry – 195, 215, 215

2 mile unweighted run

I love benching.  It went very well today.  It’s kind of strange to me that having not benched regularly in 2 years, I can rep nearly bodyweight in just 4 weeks. Honestly the 185 was a very easy 2, I’m sure 195 would be totally doable.

Feeling stronger all over. Rear delt raise and curls are feeling … Read More »


2016-07-12

Posted on July 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-12

Tuesday, 7/12

Warmup – Dynamic stretching, light Prowler sprints

Box Squat – 110 x10, 150 x8, 170 x6, 200 x4, 222 x2, 200 x4, 170 x6, 150 x8, 110 x10

BB Row – 4 x 20, 135, 135, 135, 135

KB Swings – 4 x 20, 75, 75, 75, 75

SS Yoke Bar Good Mornings – 4 x 20, 70, 70, 70, 70

Split Squat – 4 x 10, 60, 60, 60, 60

Barbell Rollouts – 4 x 10, 10, 10, 10, 10

Stone Squats – 4x(1:00/0:30s) 50#, 33, 33, 35, 35

Started a little boxing training today and really liked it. Always good to add more dimensions to your athleticism and training.

Box squats are felt great today. It’s almost like I’m starting to remember how to squat.

I did the yoke good mornings/barbell rollout next so that I could be finished with the rack. I’ve been holding the rollouts … Read More »


2016-07-11

Posted on July 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-11

Monday, 7/11

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 100 x8, 110 x6, 125 x4, 145 x2, 125 x4, 110 x6, 100 x8, 70 x10

Db SOHP – 4 x 15, 12, 15, 15, 15

W Press – 4 x 15, 5, 5, 5, 5

Scap Retraction – 4 x 15, 40, 40, 40, 40

External Rotation – 4 x 15, 5, 5, 5, 5

HLR – 4 x 15, 15, 15, 15, 15

Loadable db – 35 x 5/5, 55 x 5/5, 65 x 5/5

2 mile unweighted run

Today starts week 4 of this program.  I am ready to get back into my regular scheduled training after this next meet. I’m hungry to compete again and get back to better nutritional discipline.

Push press with the fat gripz is not my favorite.  I think the actual axle will be just … Read More »


2016-07-09

Posted on July 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-07-09

Saturday, 7/6

Agility Ladder work

Loadable db & Keg Press Medley – 45# db light keg

Farmer’s Walk – 80’ with a turn at 40’, 135, 185

Hold – 90

Sandbags – 130/175

A light day of practice for Lift Free or Die. Got to get a newbie excited about competing for the first time.

Fun with the loadable dumbbell & keg medley.  Kept it light, but banged out some fast reps in a minute.  I think I’m actually going to like that event in spite of the circus dumbbell.

Did a quick 185 with a turn on the farmer walks. It was short of competition distance, but it felt good.

I demonstrated the hold event, or at least the way I mocked it up in my place, but didn’t really train it.  I tend to have good holds without much practice.

The sandbags were the only real work I … Read More »


2016-07-07

Posted on July 21st, by dwalczak in Pam's Training Log. Comments Off on 2016-07-07

Thursday, 7/7

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 195 x8, 225 x6, 255 x4, 285 x2, 255 x4, 225 x6, 195 x8, 155 x10

Sometimes life happens and you don’t quite get everything you want.  Today was very busy and I had to choose between friends and training.  My friends have been very supportive the last few months as I trained for nats, and I decided to bail early on my training session so that I could celebrate with them.  Sometimes, life is more important.

Of course, I still managed to get the Romanians in, so the session wasn’t totally wasted. They felt pretty good too.  A little heavier than I’d like them to feel, but it’s not bad.


2016-07-06

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-06

Wednesday, 7/6

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Bench Press – 95 x10, 115 x8, 135 x6, 155 x4, 175 x2, 155 x4, 135 x6, 115 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 45, 45, 45

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 50, 50, 60, 60

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

Another bench day, another smile on my face. 175 for 2 went up crisply, and I have plenty more in the tank.

Rear delt raise and curls are feeling good.  Skulls are always a challenge. Dumbbell pullovers felt easy, so I pushed the weight a bit more.

The core blaster throw & catch is feeling good.  Going to need to weight this soon.

I cut the overhead yoke … Read More »


2016-07-05

Posted on July 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-05

Tuesday, 7/5

Warmup – Dynamic stretching, light Prowler sprints

Box Squat – 110 x10, 140 x8, 160 x6, 180 x4, 205 x2, 180 x4, 160 x6, 140 x8, 110 x10

BB Row – 4 x 20, 135, 135, 135, 135

KB Swings – 4 x 20, 50, 50, 50, 50

SS Yoke Bar Good Mornings – 4 x 20, 65, 65, 65, 65

Split Squat – 4 x 10, 40, 40, 40, 40

Barbell Rollouts – 4 x 10, 10, 10, 10, 10

Stone Squats – 4x(1:00/0:30s) 50#, 30, 32, 33, 33

Box squats are feeling good. I’m finally feeling like I almost remember how to back squat heavy. Almost.

Rows feel good and it’s actually some gripwork to do such high reps.  The kettlebell swings are easy and I should go up soon.

Yoke good mornings are also getting easy.  Split squats are improving.  Barbell rollouts are still a challenge.

I’ve … Read More »


2016-07-04

Posted on July 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-04

Monday, 7/4

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 95 x8, 105 x6, 120 x4, 135 x2, 120 x4, 105 x6, 95 x8, 70 x10

Db SOHP – 4 x 15, 12, 12, 12, 12

W Press – 4 x 15, 5, 5, 5, 5

Scap Retraction – 4 x 15, 40, 40, 40, 40

External Rotation – 4 x 15, 5, 5, 5, 5

HLR – 4 x 15, 15, 15, 15, 15

OH Keg Carry – 85, 85, 85

More push press with the fat gripz.  Went up to 135, so not heavy, but feels good to get some plates up over my head.

The shoulder press is getting easy, and we’ll go up again soon.  I pushed the reps to 15. W presses feel great. Scap retractions are solid and the external rotations are coming along. My shoulders … Read More »


2016-07-02

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2016-07-02

Saturday, 7/2

Agility Ladder work

Farmer’s Walk – 120’ with a turn at 60’, 135, 185, 185

Hand over hand sled drag with fire hose – 185, 185, 185

Just kind of screwing around today with events.  We warmed up with some agility ladder, but I wasn’t feeling very agile.  This four lifting days plus an events day is taking some getting used to.

I had really wanted to hit some farmer’s walks.  I haven’t done any in a long time, and I was slower than I expected, especially with the turns.  It comes back though.

We were both feeling a little less motivated, so we did some hand over hand sled pull to test out the new fire hoses.  It was a new grip challenge, and kind of fun.

Then I spent some time with the foam roller, and headed home.  No need to push it … Read More »


2016-06-30

Posted on July 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-30

Thursday, 6/30

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 185 x8, 215 x6, 245 x4, 275 x2, 245 x4, 215 x6, 185 x8, 155 x10

Front Squat – 4 x 12, 110, 110, 110, 110

Wide Grip Pullups – 4 x 15, black, black, black, black

Hammer Lunges – 4 x 10, 10, 10, 10, 10

Cossack Lunges – 4 x 10, 25, 25, 25, 25

CoreBlaster Hip Raise Situps (paused) – 4 x 15, 15, 15, 15, 15

Sandbag Sprints – 130#, 4x(1:00/0:30s), 3c/3s, 3c/2.5s, 3c/2s, 2c/2s

Finishing up week two of the new program.  Liking the break from heavy weights and the opportunity to do a wide variety of things.

RDLs feeling pretty good this week. Not totally light, but not feeling as heavy as last week.

I upped the reps on front squat to 12.  Will keep going up there as I continue.  Lunges … Read More »


2016-06-29

Posted on July 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-29

Wednesday, 6/29

Warmup – Dynamic stretching, light Prowler sprints

Bench Press – 95 x10, 110 x8, 125 x6, 145 x4, 165 x2, 145 x4, 125 x6, 110 x8, 95 x10

Rear Delt Raise – 4 x 15, 20, 20, 20, 20

Curls – 4 x 15, 45, 45, 45, 45

BW Skulls – 4 x 15, PP-4, PP-4, PP-4, PP-4

Db Pullover – 4 x 15, 50, 50, 50, 50

CoreBlaster Throw & Catch – 4 x 15, 15/15, 15/15, 15/15, 15/15

A little tired from the double session yesterday, but pressing on.

An easy bench press day.  Glad this is coming back to me, I do love benching.

Rear delt raise and curls are feeling good.  Bodyweight skulls have never felt good, but they are good for me. Dumbbell pullovers feel good at least.

Core blaster throw & catch is a fun way to do ab work.  Will have to … Read More »


2016-06-28

Posted on July 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-28

Tuesday, 6/28

Warmup – Dynamic stretching, light Prowler sprints

Push Press with Fat Gripz – 70 x10, 85 x8, 95 x6, 115 x4, 125 x2, 115 x4, 95 x6, 85 x8, 70 x10

Box Squat – 110 x10, 130 x8, 150 x6, 175 x4, 195 x2, 175 x4, 150 x6, 130 x8, 110 x10

Db SOHP – 4 x 12, 8, 10, 12, 12

BB Row – 4 x 20, 135, 135, 135, 135

W Press – 4 x 15, 5, 5, 5, 5

KB Swings – 4 x 20, 50, 50, 50, 50

Scap Retraction – 4 x 15, 30, 30, 40, 40

SS Yoke Bar Good Mornings – 4 x 20, 65, 65, 65, 65

External Rotation – 4 x 15, 5, 5, 5, 5

Split Squat – 4 x 10, 40, 40, 40, 40

HLR – 4 x 15, 15, 15, 15, 15

Barbell Rollouts – 4 x 10, 10, … Read More »


2016-06-23

Posted on July 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-23

Thursday, 6/23

Warmup – Dynamic stretching, light Prowler sprints

RDL – 155 x10, 165 x8, 195 x6, 225 x4, 255 x2, 225 x4, 195 x6, 165 x8, 155 x10

Front Squat – 3 x 10, 110, 110, 110

Wide Grip Pullups – 3 x 15, blue, black, black

Hammer Lunges – 3 x 10, 10, 10, 10

Cossack Lunges – 3 x 10, 20, 20, 20

CoreBlaster Hip Raise Situps (paused) – 3 x 15, 15, 15, 15

Sandbag Sprints – 130#, 4x(1:00/0:30s), 3c/2s, 2.5c/2s, 2c/2s, 2c/2s

So this four days in a row stuff is hard.  RDLs felt good, but not as light as I would hope.  This recovering from a heavy meet stuff always takes longer than I want.

I cut the front squats to 10 reps and will build from there.  I superset the front squat with pullups, and had to go to the bigger band.

Then … Read More »


2016-06-22

Posted on July 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-22

Wednesday, 6/22

Warmup – Dynamic stretching, light Prowler sprints

Bench Press – 80 x10, 95 x8, 105 x6, 120 x4, 155 x2, 135 x4, 120 x6, 105 x8, 95 x10

Rear Delt Raise – 3 x 15, 20, 20, 20

Curls – 3 x 15, 45, 45, 45

BW Skulls – 3 x 15, PP-4, PP-4, PP-4

Db Pullover – 3 x 15, 40, 40, 40

CoreBlaster Throw & Catch – 3 x 15, 15/15, 15/15, 15/15

Overhead Yoke Carry – 195#, 4x

Bench Press, how I’ve missed you.  I decided to program in a bench day just for fun. But I made it too light, so I adjusted on the fly.  Glad it hasn’t left me totally.  I’d like to get to a point where I can rep my bodyweight, and I don’t think that would take too much.

Rear delt raise and curls felt crisp.  Bodyweight skulls, … Read More »


2016-06-21

Posted on July 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-21

Tuesday, 6/21

Warmup – Dynamic stretching, light Prowler sprints

Box Squat – 110 x10, 120 x8, 140 x6, 160 x4, 185 x2, 160 x4, 140 x6, 120 x8, 110 x10

BB Row – 3 x 20, 135, 135, 135

KB Swings – 3 x 20, 50, 50, 50

SS Yoke Bar Good Mornings – 3 x 20, 60, 60, 60

Split Squat – 3 x 10, 30, 30, 30

Barbell Rollouts – 3 x 10, 10, 10, 10

Stone Squats – 4x(1:00/0:30s) 50#, 28, 30, 32, 32

Day 2 of the new program.  Low box squats. Nothing heavy, but box squats have been out of the rotation for the last few cycles.  Working the whole range of motion again is a rude awakening, but it felt good.

High rep rows felt great.  KB swings are good, and I will need to make those much heavier soon.

Yoke good mornings are … Read More »


2016-06-20

Posted on July 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-20

Monday, 6/20

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Push Press with Fat Gripz – 70 x10, 80 x8, 90 x6, 105 x4, 120 x2, 105 x4, 90 x6, 80 x8, 70 x10

Db SOHP – 3 x 12, 8, 8, 8

W Press – 3 x 15, 5, 5, 5

Scap Retraction – 3 x 15, 25, 25, 25

External Rotation – 3 x 15, 5, 5, 5

HLR – 3 x 15, 15, 15, 15

OH Keg Carry – 86, 86, 86, 86

Starting a new program today.  Something a little different to give myself a break from all the heavy work from Nats prep.

Did some push press with the fat gripz.  I still hate it, but it’s good for me.  At least it felt light and crisp.

It’s amazing how hard the dumbbell shoulder work was.  They were super light weights, but I was feeling … Read More »


USS Nationals Meet Report 2016-06-11

Posted on July 1st, by dwalczak in Pam's Training Log. Comments Off on USS Nationals Meet Report 2016-06-11

2016 USS Nationals Meet Report

 

So many feels.  Get a snack, this is going to be a long one.  This year’s USS Nationals represents such a journey for me.  Really, that begins at last year’s USS Nationals. I got my butt handed to me.  My performance wasn’t that bad for me, but I was much less competitive than I wanted to be.  It was a tough lesson to learn. I looked around and realized I wasn’t big enough and strong enough to bring the next level size and strength at SHW.  Looking at the next weight class down, I seemed to fit a lot better, and my performance was on par with the top of that class.  It was time to get serious about nutrition if I wanted to be competitive. Intellectually, I knew I could do it, but it took … Read More »


2016-06-08

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-08

Wednesday, 6/8 Meet Week

Warmup – Dynamic stretching, prowler sprints

Jump Squat – 8 x 3 on 1:00 intervals, 60 each set

Barbell Rows – 8 x 3 on 1:00 intervals, 95 each set

Stepups – 1 x 10, unweighted

Agility Ladder Sprints

All the stretching

 

Well, that was it.  The last deload session before nationals.  Feeling great, but missing my caffeine fix.

The jump squats felt explosive and powerful. Rows felt crisp and strong.  Tire stepups were so easy I just moved on to the agility ladder.

I finished up with a lot of stretching.  Headed to the chiro to get adjusted and set for the meet.  Dr. Chiungos is the best.  I’m hungry to get to Kentucky for Nationals.


2016-06-06

Posted on June 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-06

Monday, 6/6 Meet Week

Warmup – Dynamic stretching, sledgehammer, light Prowler

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3, 90 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Bench Press – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, black x3

USS Nationals is closing in on my and I’m feeling confident.  Log speed work felt crisp and easy.

Log went well, but you know you needed the Deload when 90 doesn’t … Read More »


2016-06-04

Posted on June 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-06-04

Saturday, 6/4 Deload

Agility Ladder work

I ran some agility ladder just to get some blood moving and demonstrated some keg pressing, and sled drags.  I also supervised some car towing.  I can tell I’m still recovering, but that’s where I should be right now.  Legs felt just a little heavy in the agility ladder, but my energy level was high.

It was great having my training crew around, and we had a great session.  Kegs were pressed.  Sled work was done outside in the sun, and the rope was plenty long which made the dragging pretty challenging.  Then everyone’s favorite, the vehicle towing.  It is always rewarding to see people tow a vehicle for the first time.

Afterwards I spent some quality time with the foam roller and stretched out before I went home.


2016-06-11

Posted on June 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-06-11

Wednesday, 6/11 1 Week Out

RDL – 3 x 5, 95 x5, 135 x5, 135 x5

Front Squat – 3 x 5, 110 x5, 140 x5, 170 x5

Barbell Row – 3 x 10, 185, 185, 185

Squat – 3 x 10, 150, 150, 150

Yoke Bar Stepups – 3 x 10, 70, 70, 70

Yoke Bar Good Mornings – 3 x 10, 70, 70, 70

Prowler High/Low Sprints – 3(1:00/0:30)

Today was the last leg day before nationals. Similar to Monday, today was about moving weight and feeling good.  Nothing too heavy and nothing too light, just trying to stay in that sweet spot of working and feeling strong.

I started with some light Romanian Deadlifts. I like to have 2 full weeks to recover from deadlifts before a meet, so I stayed very light at 135.

Front squats felt good.  170 is right in that sweet spot for … Read More »


2016-05-30

Posted on June 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-05-30

Monday, 5/30 1 Week Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 90 x5, 110 x5, 130 x7 in 60s

Z Presses – 3 x 5+, 65 x5, 75 x5, 85 x5

WG Pullups – 3 x 10, green, green, green

Super Ram Bench – 3 x 10, 185, 185, 185

Bradfords – 3 x 10, 50, 50, 50

Db Pullovers – 3 x 10, 60, 60, 60

Db Flys – 3 x 10, 20, 20, 20

OH Yoke Walks – 195, 215, 235

A solid moderate weight day that left me feeling strong.  The purpose of today was just to feel good under the log and get a speed set in at a moderate weight.  I finished with 130# for a 60s set and got 7 reps.  It felt very light.

Z presses felt good, but I had no need … Read More »


2016-05-28

Posted on May 31st, by dwalczak in Pam's Training Log. Comments Off on 2016-05-28

Saturday, 5/28 1 Week Out

Fingal Finger Speed set – 190 x 5 in 0:30s

Today was a nice light events day.  Or rather, event, singular.  I did some light speedwork on the fingal finger.  Then I just messed around and got some blood moving.  Light good mornings, some sledgehammer, and hanging leg raise.  Whatever felt good.

I watched jealously as my training crew banged out some farmer walks. Then I rode the prowler while it was towed.  Soon enough I got kicked off as apparently I’m not heavy enough to be a challenge anymore.

I finished up with some foam rolling and stretching.  Heading into the home stretch and feeling good.


2016-05-25

Posted on May 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-25

Wednesday, 5/25 2 Weeks Out

12” Deadlift – 5/3/1+, 285 x5, 325 x3, 355 x3

Front Squat – 5/3/1+, 165 x5, 190 x3, 210 x3

Barbell Row – 5 x 10, 205, 205, 205, 205, 205

Squat – 5 x 10, 160, 160, 160, 160, 160

SS Yoke Stepups – 5 x 10, 70, 70, 70, 70, 70

Monster GM – 5 x 10, 70, 70, 70, 70, 70

Last heavy day before nationals.  Last deadlift of any kind.  I was feeling pretty good, but working on some lower back fatigue that definitely impacted today’s session.

Deadlift was ok.  5# over competition weight for an easy 3.  I could feel the back and didn’t want to smoke it out more.  I know I can rep the weight, and I don’t’ need to prove it to myself. What I really need is to be fresh.

Front squats were decent, but … Read More »


2016-05-23

Posted on May 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-05-23

Monday, 5/23 2 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 120 x5, 140 x3, 155 x5

Speed Log 100 x10 in 60s

Z Presses – 5/3/1+, 75 x5, 90 x3, 100 x1

WG Pullups – 5 x 10, green, green, green, green, green

Super Ram Bench – 5 x 8, 185, 185, 185, 185, 185

Bradford Presses – 5 x 10, 50, 50, 50, 50, 50

Db Pullovers – 5 x 10, 60, 60, 60, 60, 60

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Feeling good coming into my last heavy log session.  I hit 155 for 5, which was less than I wanted, but still a rep PR.  I could feel some fatigue from Saturday’s events, but still felt fairly strong. I’m really looking forward to this event at nationals this year.  Speed log went well and I hit 10 reps … Read More »


2016-05-21

Posted on May 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-05-21

Saturday, 5/21 2 Weeks Out

Fingal Finger Speed sets – 190 x 8, 215 x 4

Conan Yoke Carry – 195, 285, 375

Stone over bar – 122 x 1, 175 x5, 165 18” x 1, 200 18” lap, no load

Events day went well today.  I did some speed finger, first empty and then weighted.  I felt strong and reasonably fast.  I also learned that they are weighting the finger along the whole length and not just the end like I do, so I’m much more confident that I will handle this event well.

The conan style yoke carries were a struggle for me today.  I couldn’t seem to get a good pick to save my life. Not going to linger about it, most other days have been solid.

Stones went very well today.  I hit the 175# for 5 fairly easily.  Then hit the … Read More »


2016-05-18

Posted on May 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-18

Wednesday, 5/18 3 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 265 x3, 305 x3, 345 x2

Front Squat – 3 x 3+, 155 x3, 175 x3, 200 x4

Barbell Rows – 4 x 10, 205, 205, 205, 205

Squats – 4 x 15, 150, 160, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 75, 75

Monster Good Mornings – 4 x 10, 175, 175, 175, 175

Stone Squats – 4(0:60/0:30), 13, 9, 6, 9

Today was a struggle.  I came into the session feeling pretty good, but not super ready for heavy pulls.  Deadlift was not great.  I go ahead of the bar on the second rep, and just managed to muscle it up, but really smoked myself out.  I was frustrated at myself for making such a mental mistake.

Front squats were also frustrating.  My 3+ set … Read More »


2016-05-16

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-16

Monday, 5/16 3 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 115 x3, 130 x3, 145 x10

Speed Log 100 x 9 in 0:60s

Z Presses – 3 x 3+, 75 x3, 85 x3, 95 x5

WG Pullups – 4 x 10, green, green, green, green

Super Ram Bench – 4 x 10, 185, 185, 185, 185

Bradford Presses – 4 x 10, 50, 50, 50, 50

Db Pullovers – 4 x 10, 60, 60, 60, 60

Db Flys – 4 x 10, 20, 20, 20, 20

Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255

Log is my friend.  I think log might be my favorite event in nats this year.  It sure isn’t stones! Today’s log pressing was fueled by a breakfast of pancakes and hamburgers.

I hit a new rep pr of 10 with 145 … Read More »


2016-05-14

Posted on May 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-14

Saturday, 5/14 3 Weeks Out

Fingal Finger Doubles – 190 x 2, 215 x 2

Conan Yoke Carry – 195, 285, 375

Stone over bar – 122 x 1, 135 x 1, 175 x1

Not a bad events day.  I went easy on Fingal finger today.  Working form and speed, especially between reps.

Took the yoke for a few spins outside.  Feeling confident about this event.

Stones were a tough event for me today.  I had been hoping to get the 200# stone.  The larger diameter really was a lot tougher than I expected.  I thought it’d be a challenge, but I had no idea how much different it would feel.  The 16” 175# stone is so easy for me now, that I thought I’d have the 200#.  I ended up lapping the 165# 18” stone but not loading it.  That one is pretty smooth, but … Read More »


2016-05-11

Posted on May 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-11

Wednesday, 5/11 4 Weeks Out

12” Deadlift – 3 x 5+, 245 x5, 285 x5, 325 x10 Paused

Front Squat – 3 x 5+, 145 x5, 165 x5, 185 x8

Barbell Row – 3 x 10, 205, 205, 205

Squat – 3 x 15, 160, 160, 160

Yoke Bar Stepups – 3 x 10, 70, 70, 70

Monster Good Mornings – 3 x 10, 165, 165, 165

Stone Squats – 4(0:60/0:30), 11, 7, 5, 5

Feeling pretty solid today in spite of the Sartorius, which is much improved.

The 12” deadlifts were very solid.  Ten easy reps at 325.  Feeling very good about my speed and endurance here.

Front squat was challenging, but I managed 8 reps.  Not my finest day on front squats, but not my worst day either.

Rows felt solid.  The squats I superset with them were a grind. High reps are not my favorite, but they are … Read More »


2016-05-09

Posted on May 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-09

Monday, 5/10 4 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 105 x5, 120 x5, 140 x11, 95 x 12 in 60s

Z Presses – 3 x 5+, 70 x5, 80 x5, 90 x5

WG Pullups – 3 x 10, blue, blue, blue

Super Ram Bench – 3 x 10, 185, 185, 185

Bradfords – 3 x 10, 45, 45, 50

Db Pullovers – 3 x 10, 60, 60, 60

Db Flys – 3 x 10, 20, 20, 20

More frustration today, but I got some work done in spite of it.  On Saturday afternoon, I slipped in some water at home and strained my Sartorius. Not badly, but enough that it bothers me and I could feel it the whole session.  I cut the overhead yoke finisher because I thought it would be too much heavy stabilization … Read More »


2016-05-07

Posted on May 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-07

Saturday, 5/7 4 Weeks Out

Fingal Finger Cleans – 190 x 5, 215 x 5, 240 x 5, 260 x 3

Stone over bar – 114 x 2, 135 x 1

Today was frustrating. I was sick again last night and not feeling recovered heading into today’s session.  I had plans for this event day, but I was not able to accomplish what I wanted.

After not sleeping well I had no stamina.  Finger cleans were pretty good, but they wiped me out. I had nothing left for stones and ended up calling it a day.  I’ll get back at it this week and I’m looking forward to this last cycle before Nationals.


2016-05-04

Posted on May 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-05-04

Wednesday, 5/4 5 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

Deload week continues with leg day.  Feeling much more recovered today.  I even turned the squats into jump squats without thinking about it.  That’s a sure sign my body is feeling ready to get back into it.

Rows and stepups felt great and made me hungry for more.  I took some time to stretch out after, which I should do more often.

I finished up my day with a trip to the chiro to get adjusted and set for the next cycle.  Dr. Chiungos is the best and he keeps me able to perform at my best.  I’m … Read More »


2016-05-02

Posted on May 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-05-02

Monday, 5/2 5 Weeks Out

Warmup – Dynamic stretching, sledgehammer, light Prowler

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Bench Press – 8 x 3 on 1:00 intervals, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, black x3, black x3, black x3, black x3, black x3, black x3, black x3, black x3

Deload week is here again.  I won’t lie, I definitely need it.  My triceps were fried by last week and I need them to recover so I can finish out … Read More »


2016-04-30

Posted on May 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-30

Saturday, 4/30 5 Weeks Out

Fingal Finger Singles – 190 x 3

Yoke Conan Carry – 195, 285, 375 x 2

Stone over bar – 114 x 1, 135 x 1, 175 x 1

Events day today.  I took it easy on the fingal finger because my tris were totally fried.  Just did some light singles.

We did front yoke carry outside again, and I hit that pretty hard.  Went up to competition weight for 2 rounds.  I got the whole rotation for the first time at this weight.  My picks have been improving steadily here.  When I get a good pick, I can really move.  Feeling very confident about this event.

I took it easy on stone, just worked up to 175 for a single.  I tried the 235, but I don’t have the feel for the diameter.  I didn’t push it too much since … Read More »


2016-04-27

Posted on April 30th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-27

Wednesday, 4/27 6 Weeks Out

12” Deadlift – 5/3/1+, 275 x5, 315 x3, 350 x1

Front Squat – 5/3/1+, 160 x5, 185 x3, 205 x1

Barbell Row – 3 x 10, 205, 135, 135

Squat – 3 x 10, 160, 110, 110

I was feeling very beat up today.  Everything was heavy.  315 that felt amazingly light two weeks ago was a lot of work today.  350 went up, but it was a ton of work for one rep. I decided to call it there.  I got the rep, even though it felt like crap. I’ll come after that again next cycle.

I just wanted to get thru the front squat without failing.  I know that is not the best mindset, but I was feeling pretty bad.  I hit the 205 for one pretty easily, but didn’t go for more. I wanted to finish with a … Read More »


2016-04-25

Posted on April 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-25

Monday, 4/25 6 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 120 x5, 135 x3, 150 x5, 95 x9 in 60s

Z Presses – 5/3/1+, 75 x5, 85 x3, 95 x3

Circus dumbbell – 1 x 10, 65

Super Ram Bench – 5 x 10, 185, 185, 185, 185, 185

Bradford Presses – 5 x 10, 45, 45, 45, 45, 45

WG Pullups – 5 x 10, blue, blue, blue, blue, blue

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Overhead Yoke – 195, 215

2 mile run 17:57

Today was a solid log day. I came into the day feeling a little beat up.  I hit 5 reps at 150, which is a rep PR.  I could tell that my shoulder stabilization was fried, and I was struggling to stabilize the log at lockout.  Normally that isn’t a problem for me.  Speed log was … Read More »


2016-04-23

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-23

Saturday, 4/23 6 Weeks Out

Fingal Finger Cleans – 190 x 5, 215 x 5, 240 x 3, Speed cleans at 190 for 10 reps in 60s

Yoke Conan Carry Picks – 195, 285, 335

Stone over bar – 114 x3

Today was kind of a light day for events.  I brought my dog to the gym for the first time and while it was great for him, it was a big distraction for me.

I got some good work in with the finger, just doing some cleans to overhead, no flips.  I was going to go higher, but that ended up being more work than I was willing to do for just me.  I don’t like training events alone.

I did mostly pick practice with the front/conan carry yoke.  I wasn’t really feeling it and I still have some bruises from last week.  Getting some … Read More »


2016-04-20

Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-20

Wednesday, 4/20 7 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 295 x3, 335 x7

Front Squat – 3 x 3+, 150 x3, 175 x3, 195 x5

Barbell Rows – 4 x 10, 195, 195, 205, 205

Squats – 4 x 15, 150, 150, 160, 160

SS Yoke Bar Tire Stepups – 4 x 10, 70, 70, 70, 70

Monster Good Mornings – 4 x 10, 155, 155, 165, 165

Stone Squats – 4(0:60/0:30), 13, 6, 6, 7

Leg day again and I’m feeling good.  Definitely not the carb fueled pulling frenzy of last week, but not bad either.  12” deads went ok.  7 reps at 335 is meh, but I rarely pull great 2 weeks in a row.

Front squats were also mediocre with 195 for 5.  I did push the weight here bringing them back into the 5/3/1+ cycle. We’ll … Read More »


2016-04-18

Posted on April 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-18

Monday, 4/18 7 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 110 x3, 125 x3, 140 x12, 95 x 10 in 0:60s

Z Presses – 3 x 3+, 70 x3, 80 x3, 90 x5

Circus db – 4 x 10, 60, 60, 60, 65

Super Ram Bench – 4 x 10, 185, 185, 185, 185

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 20, 20, 20, 20

Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255

So I was pretty sick last night and very concerned about how today’s session would go.  It’s the lightest I’ve ever been in I don’t even know how long, and the first time I’ve been under a major milestone weight since I’ve … Read More »


2016-04-16

Posted on April 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-16

Saturday, 4/16 7 Weeks Out

Fingal Finger – singles at 190, 215, 240, Speed round at 190 for 10 reps in 60s

Yoke Conan Carry – rounds of large circles outside, 195, 225, 285, 375 x 60s

Stone over bar – 114 x3, 135 x1, 175 x4

Seven weeks out and events day again.  We did some heavy singles with it, to 240 for a fairly easy single.  Then we did a speed round, and I was pleased to get 10 reps in 60s.  I’m getting more efficient, which is good.

We did conan style yoke carries outside today.  A much larger circle was used, but we didn’t measure it.  The pick is super important here, and I’m still fine tuning that with the sleeves on, but I’m feeling good.  I went up to competition weight and got some decent distance.  Also, lots of pick … Read More »


2016-04-13

Posted on April 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-13

Wednesday, 4/13 8 Weeks Out

12” Deadlift – 3 x 5+, 245 x5, 275 x5, 315 x11 Paused

Front Squat – 3 x 5+, 140 x5, 160 x5, 185 x10

Barbell Row – 3 x 10, 185, 195, 195

Squat – 3 x 15, 150, 150, 150

Yoke Bar Stepups – 3 x 10, 65, 70, 70

Monster Good Mornings – 3 x 10, 145, 155, 155

Stone Squats – 4(0:60/0:30), 12, 10, 7, 8

Carbs are magic.  I was feeling so tired on Monday I decided to make Tuesday a high carb day. It was a good decision.  I felt amazing coming into today’s session. Like a whole new woman.  Everything felt light today and it was a great day.

The 12” deadlifts felt crisp and powerful.  The last set was very powerful and even reasonably fast (video). It’s the best I’ve felt deadlifting in a long time, … Read More »


2016-04-11

Posted on April 13th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-11

Monday, 4/11 8 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 105 x5, 120 x5, 135 x11, 95 x 9 in 60s

Z Presses – 3 x 5+, 65 x5, 75 x5, 85 x7

Circus db – 3 x 10, 60, 60, 60

Super Ram Bench – 3 x 10, 185, 185, 185

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

OH Yoke Carries – 3 x (2 x 45’) 195, 215, 245

Coming into this cycle feeling very good.  I am the lightest and leanest I’ve been since the start of my cut and nearly at comp weight.  Today was also my first day using elbow sleeves for the log.  I wanted to test it out.

Log felt good. I wanted … Read More »


2016-04-09

Posted on April 12th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-09

Saturday, 4/9 8 Weeks Out

Fingal Finger – singles at 190, 215, 240

Yoke Conan Carry – rounds of 10’ circles, 195, 225, 285, 325 x 2.5 rotations in 60s

Stone over bar – 114 x3, 135 x1, 175 x2

A solid events day, even if it wasn’t the fastest paced day ever.

I started with my fingal finger and did some singles with it.  I loaded up to 240 for a fairly easy single.  I need to keep pushing the weight there.

Then I went to conans and did some 10’ circles for time. Front yoke in a tight circle like that is fairly tough since the implement wants to rotate around you. The elbow sleeves helped with the skin integrity.  I went up to 325 for 60s with 2 drops.  I need to fine tune the pick with the sleeves on.  Not bad progress … Read More »


2016-04-07

Posted on April 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-07

Wednesday, 4/7 9 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3, 60 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

More Deload for the weary.  Had a light run this morning and my legs still felt heavy and slow.  I decided to go extra light on squats since I was still feeling tired.  Normally I’m much more recovered by Thursday of Deload week.

I did yoke bar squats with just the bar.  By the end of it, I was finally feeling explosive again. I finished the last two sets as jump squats.

The rows felt crisp.  I superset these with the unweighted stepups, and was feeling much better by the end of the session.  Looking forward to getting … Read More »


2016-04-05

Posted on April 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-04-05

Tuesday, 4/5 9 Weeks Out

Warmup – Dynamic stretching, light Prowler

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Bench Press – 8 x 3 on 1:00 intervals, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3, 105 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3

Deload week again and I definitely need it.  The log didn’t even feel all that light, but at least it didn’t feel heavy either.  It’s the weight I’ve been using for … Read More »


2016-04-02

Posted on April 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-04-02

Saturday, 4/2 9 Weeks Out

Fingal Finger – singles and doubles at 190, 210

Yoke Conan Carry – 60s rounds of 10’ circles, 195 x 6 rotations in 60s, 285 x 4.5 rotations in 60s

Partner Medball Circuit / Rope combo

Feeling pretty rough after 5/3/1+ week, so I kept things light today.  Did some singles and doubles with the fingal finger just to stay fresh on it.  Then we tested out the loading function, just threw a 20# db inside to see how it felt.  Honestly, didn’t feel a whole lot of difference, and it worked great.

We set up a circle to take the front yoke carries for longer distances for the first time.  60s rounds were tougher than I expected.  Elbow sleeves may be more important than I previously thought.

Honestly, I was pretty wiped after this, and we finished up with some … Read More »


2016-03-30

Posted on April 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-30

Wednesday, 3/30 10 Weeks Out

12” Deadlift – 5/3/1+, 265 x5, 305 x3, 340 x9 Paused

Box Squat – 5/3/1+, 180 x5, 210 x3, 230 x9

Front Squat – 5 x 10, 150, 150, 150, 150, 150

Barbell Row – 5 x 10, 185, 185, 185, 185, 185

Yoke Bar Stepups – 5 x 10, 60, 60, 60, 60, 60

Monster Good Mornings – 5 x 10, 145, 145, 145, 145, 145

Tire Flips – 5(1:15/0:30), 12, 11, 10, 10, 9

Feeling good today, but was a little apprehensive of the undertaking coming into today’s training.  High intensity, high volume (for me) leg day is a killer.  12” deadlift is progressing well, I hit 9 reps at 340 with pauses.  I did a good job staying tight between reps, something I’ve been working on lately.

The box squats were also solid.  I really enjoy these deep box squats and … Read More »


2016-03-28

Posted on March 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-28

Monday, 3/28 10 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 115 x5, 130 x3, 145 x5, 95 x8 in 60s

Z Presses – 5/3/1+, 70 x5, 80 x3, 90 x5

Circus dumbbell – 5 x 10, 55, 55, 55, 55, 55

Super Ram Bench – 5 x 10, 175, 175, 175, 175, 185

Bradford Presses – 5 x 10, 45, 45, 45, 45, 45

WG Pullups – 5 x 10, blue, blue, blue, blue, blue

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Log don’t care if your stomach is upset.  Log just wants to play.  I was feeling a bit dodgy coming into today’s session, but 5/3/1+ sessions don’t get missed.  Once I warmed up, I felt much better. I managed 5 reps at 145, 2 more than last cycle.  Next time I need to expect more.  I had 5 in … Read More »


2016-03-26

Posted on March 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-26

Saturday, 3/26 10 Weeks Out

Trap Bar deads – 235 x 5, 285 x 5, 325 x 5, 375 x3

Farmer Walk – 45’, 135, 185, 225 for ~15

2 mi unweighted easy pace run

A bit of an easy wildcard day.  We did some trap bar deads and worked up to a heavy triple at 375.  I decided not to rep that out and go for a 1rm of 415, but didn’t have it in me today.  I couldn’t quite break it off the ground, but I’m close, I can feel it.  I am going to have a 400# pull very soon.

We hit some light farmers for some speed and that was it for events.  I got distracted by the puppy on the 225, and decided to end events there.

I did want to do a little more, so I went for an easy … Read More »


2016-03-23

Posted on March 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-23

Wednesday, 3/23 11 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 255 x3, 285 x3, 320 x9

Box Squat – 3 x 3+, 170 x3, 195 x3, 220 x10

Barbell Rows – 4 x 10, 185, 185, 185, 185

Front Squats – 4 x 10, 140, 140, 150, 150

SS Yoke Bar Tire Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 145, 145, 145

Tire Flip – 4(1:15/0:30), 15, 13, 12, 13

Feeling good today after hitting the leanest reading yet this morning.  My pulls felt good today, but I was a little disappointed in myself for losing tightness and only getting 9 reps at the 320. Overall a solid showing, but less than I wanted.

Box squat was feeling good today.  I feel much stronger under the bar than I have in a long … Read More »


2016-03-21

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-21

Monday, 3/21 11 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 140 x5, 90 x 11 in 0:60s

Z Presses – 3 x 3+, 65 x3, 75 x3, 85 x7

Circus db – 4 x 10, 55, 55, 55, 55

Super Ram Bench – 4 x 10, 175, 175, 175, 175

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2s, 2.5c/2s, 2c/2s, 2c/2s

Log felt ok today, but I still don’t feel like I’m getting as much out of my legs as I could be.  Gotta keep grinding.  My reps with 140 were a struggle, but 5 could have been worse.  I hit … Read More »


2016-03-19

Posted on March 22nd, by dwalczak in Pam's Training Log. Comments Off on 2016-03-19

Saturday, 3/19 11 Weeks Out

OH Yoke Carry – 3x (2 x 45’), 195, 225, 255

Yoke Conan Carry – 3x (2 x 45’), 325, 375, 415

Stone over bar – 114 x 2, 135 x2, 175 x1, 135 x5 in 60s

Training alone on a Saturday for the first time in a long time.  I don’t miss it.

Since I couldn’t really use the fingal finger alone, I did overhead yoke carries instead.  I went up to 255 for 2 lengths.  Was a little shaky by the end of the run, but feeling pretty solid about that since I haven’t done it in a while.

The conan carries with the yoke are feeling great.  I went up to 415# for my final set and maintained solid speed.  That’s about 10% over competition weight, so I’m feeling good about it.  Just need to get some nicer … Read More »


2016-03-16

Posted on March 20th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-16

Wednesday, 3/16 12 Weeks Out

12” Deadlift – 3 x 5+, 235 x5, 265 x5, 305 x11 Paused

Box Squat – 3 x 5+, 160 x5, 185 x5, 205 x11

Front Squat – 3 x 10, 140, 140, 140

Barbell Row – 3 x 10, 185, 185, 185

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Tire Flips – 4(1:15/0:30), 15, 11, 12, 10

Feeling good coming into today’s session. I really wanted a lot of reps here since the weight was fairly light at the beginning of a new cycle. I hit 305 for 11, and was fairly pleased as I rarely go over 10 reps with deads.

Box squats felt great as well. I hit 11 solid reps at 205. I feel like my squat strength is finally back to a reasonably respectable level.

Rows are … Read More »


2016-03-14

Posted on March 15th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-14

Monday, 3/14 12 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 100 x5, 115 x5, 130 x10, 90 x 10 in 60s

Z Presses – 3 x 5+, 60 x5, 70 x5, 80 x9

Circus db – 3 x 10, 55, 55, 55

Super Ram Bench – 3 x 10, 175, 175, 175(9)

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 20, 20, 20

The log felt a little heavy today, but I managed to get ten reps. The first several even had some speed to them. I moved my speed set up to 90#, and still got 10 in 60s, so I was happy with that.

Z Presses are improving. I got 9 at 80# today, which is one more rep vs last … Read More »


2016-03-12

Posted on March 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-12

Saturday, 3/12 12 Weeks Out

Duck Walk – 45’ x 2, 45, 90, 135, 180, 225

Yoke – 45’ x 2, 285, 375, 465, 555 for 20’

Frame Carry – 100’, 180, 230, 270, 320 in 16.44, 15.44

Wildcard day again! I wanted to try some new things, and bring back some favorites that haven’t been in the rotation lately.

First up – duck walks. I had always wanted to try these. We started off very light just to get the feel of it. Do a round, load a plate until we had 225 on the handle, and couldn’t fit any more plates. I’m going to need a longer pipe. But, I had a lot of fun quacking at the end of every round.

Yoke was next, because I hadn’t had a yoke on my back in over two months. I can tell I’ve been ignoring … Read More »


2016-03-09

Posted on March 10th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-09

Wednesday, 3/9 13 Weeks Out

Warmup – Dynamic stretching, prowler sprints

Squat – 8 x 3 on 1:00 intervals, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3, 110 x3

Barbell Rows – 2 x 10, 95, 95

Stepups – 2 x 10, unweighted

Good Mornings – 2 x 10, 60, 60

2 mile run unweighted – 20:14

Leg day Deload felt great. Kept things very light on squats and stayed explosive.

Rows felt great, very easy and fast. Worked my hip hinge power with the good mornings and unilateral explosiveness with the unweighted stepups.

I finished with a 2 mile unweighted run in 20:14. Not too bad for a heavyweight. I’ll get faster as I get used to this course. And get into better shape, but not a bad way to start the season.


2016-03-08

Posted on March 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-08

Tuesday, 3/8 13 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press Clean Every Rep – 8 x 3 on 1:00 intervals, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3, 85 x3

Z Press – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

Bench Press – 8 x 3 on 1:00 intervals, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3, 95 x3

Wide grip Pullups – 8 x 3 on 1:00 intervals, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3, blue x3

Db Fly – 2 x10, 12, 12

2 mile run with 20# chains

Speed was the name of the game for today’s Deload session. I was slightly more aggressive on the … Read More »


2016-03-05

Posted on March 8th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-05

Saturday, 3/5 13 Weeks Out

Yoke Conan Carry – 3x (2 x 45’), 285, 355, 395/400

Stone over bar – 114 x 2, 135 x2, 175 x1, 250 attempt no go, 175 x2

Today’s focus was stone. We skipped fingal finger to make sure we had plenty of time to get a lot of good reps on the stones.

The conan carries with the yoke are feeling great. I went up to 400# for my final length and maintained solid speed. I can’t wait to get outside and train this for the whole 60s.

Stone went pretty well all things considered. I worked up to 175 for 1, and then wanted to try and lap the 250. That didn’t quite happen, though it doesn’t feel too far away. I tugged on that stone for a good long time though, and wore myself out. I wanted … Read More »


2016-03-02

Posted on March 5th, by dwalczak in Pam's Training Log. Comments Off on 2016-03-02

Wednesday, 3/2 14 Weeks Out

12” Deadlift – 5/3/1+, 265 x5, 295 x3, 330 x8 Paused

Box Squat – 5/3/1+, 170 x5, 190 x3, 215 x10

Front Squat – 5 x 10, 135, 135, 135, 135, 135

Barbell Row – 5 x 10, 185, 185, 185, 185, 185

Yoke Bar Stepups – 5 x 10, 60, 60, 60, 60, 60

Monster Good Mornings – 5 x 10, 135, 135, 135, 135, 135

Tire Flips – 5(1:15/0:30), 15, 12, 11, 10, 12

I strongly considered postponing today’s session. I was really unmotivated to get started today and wasn’t feeling very strong. My head wasn’t in it at first, and I struggle to get focused on days like today.

When I got around to pulling, I finally got my head on straight. I pulled 330 for 8 on my 1+ set and I’ll settle for that. I wanted ten, but didn’t … Read More »


2016-02-29

Posted on March 4th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-29

Tuesday, 2/29 14 Weeks Out

Log Clean & Press Every Rep – 5/3/1+, 110 x5, 125 x3, 145 x3, 85 x12 in 60s

Z Presses – 5/3/1+, 65 x5, 75 x3, 85 x5

Circus dumbbell – 5 x 10, 50, 50, 50, 50, 50

Super Ram Bench – 5 x 10, 165, 165, 165, 165, 175

Bradford Presses – 5 x 10, 45, 45, 45, 45, 45

WG Pullups – 5 x 10, blue, blue, blue, blue, blue

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Sandbag Springs – 5x(1:00/0:30), 3c/2.5s, 2.5c/2s, 2.1c/2s, 2.1c/2s, 2c/2s

Log felt heavy today. I need to work on being faster from rack to press. Got to get it off my chest. Three at 145 isn’t terrible, but much less than I wanted. I went to 85# for my speed set and still hit 12 in 60s.

Z Presses are tough. Got … Read More »


2016-02-27

Posted on March 3rd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-27

Saturday, 2/27 14 Weeks Out

Fingal Finger – Singles, then 2 60s rounds for 6 reps and 7 reps

Axle Clean & Press – sets of 5 at 65, 95

Trap Bar deadlift – 145 x 5, 195 x 5, 235 x5, 285 x5, 325 x5

Natural Stone Carry – 100 for 13.75 lengths in 60s

Sandbag Carry – 175 for 6.75 lengths in 60s

Wildcard day! Fun events drawn out of a hat. Finger was first, and I’m really improving here. Finally getting over my fear of taking out the lights. I measured of course, but it still made me nervous at first. This time, I was much faster, getting 7 reps inside 60s.

We did some quick axle clean and press, not my favorite, and I kept it light.

Next we hit some trap bar deads. I love trap bar, and it’s nice when 325 for … Read More »


2016-02-24

Posted on March 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-24

Wednesday, 2/24 15 Weeks Out

Warmup – Prowler sprints, dynamic stretching

12” DL – 3 x 3+, 245 x3, 275 x3, 315 x10

Box Squat – 3 x 3+, 160 x3, 180 x3, 200 x10

Barbell Rows – 4 x 10, 155, 175, 185, 185

Front Squats – 4 x 10, 120, 130, 135, 135

SS Yoke Bar Tire Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 135, 135, 135

Tire Flip – 4(1:15/0:30), 12, 13, 10, 13

Feeling back in the swing of things today. 12” deads were feeling light and easy. I hit 10 reps at 315. The last rep was a bit of a grind, but might have had one in the tank. Maybe.

Box squat was also feeling good. Ten reps at 200 was a bit of work, but one or two in the tank here solidly.

Accessories … Read More »


2016-02-22

Posted on February 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-22

Monday, 2/22 15 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 135 x10, 80 x 12 in 0:60s

Z Presses – 3 x 3+, 65 x3, 70 x3, 80 x8

Circus db – 4 x 10, 50, 50, 50, 50

Super Ram Bench – 4 x 10, 155, 165, 165, 165

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 15, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2.5s, 2c/2s, 2c/2s, 2c/2s

Log felt much better today, but I still don’t feel like I’m getting as much out of my legs as I could be. Gotta keep grinding. My reps with 135 were slow, but I managed to get 10, so I … Read More »


2016-02-20

Posted on February 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-20

Saturday, 2/20 16 Weeks Out

Fingal Finger – Empty, many singles, then 4 flips in 60s

Yoke Conan Carry – 3x (2 x 45’), 285, 325, 375

Stone over bar – 114 x 3, 114 x9 in 0:60s

First Saturday using the new Fingal Finger. I was excited to really get it going. We did a bunch of singles to figure out the best way to set it up. I’m still getting over my nervousness about breaking something, but managed 4 flips in 60s, nearly 5 flips, but didn’t quite get it tipped in time. I’ll get better at these with more practice.

Hit some decent speed on the front yoke carry. Can’t wait to train this outside and go farther. We’ll both take this implement for the whole 60s, so we’ll need to practice that.

Finished up with some light stone work. Managed to smack … Read More »


2016-02-17

Posted on February 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-17

Wednesday, 2/17 16 Weeks Out

12” Deadlift – 3 x 5+, 225 x5, 265 x5, 295 x7 Paused

Box Squat – 3 x 5+, 145 x5, 170 x5, 190 x10

Front Squat – 3 x 10, 110, 110, 120

Barbell Row – 3 x 10, 135, 155, 155

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Tire Flips – 3(1:00/0:30), 11, 10, 9

Definitely not back to full strength yet, but on my way. The deads didn’t feel all that great, so I didn’t push it. Plenty of time to build up and feel good before nationals. I only hit 7 paused reps at 295, but it wasn’t too bad for an off day.

I redeemed myself a bit on the box squat. I hit 10 solid reps at 190, and now my back squat is on … Read More »


2016-02-15

Posted on February 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-15

Monday, 2/15 16 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 95 x5, 110 x5, 125 x10

Z Presses – 3 x 5+, 60 x5, 70 x5, 75 x10

Circus db – 3 x 10, 50, 50, 50

Super Ram Bench – 3 x 10, 135, 145, 155

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 15, 15, 15

My neck is bothering me. Log felt awkward today, my form was all over the place, but hit 10. I will need to work on speed a bit, but I don’t think I go the whole minute with 160, so it’s not as big of a priority as it would be if the competition weight were lighter.

I added Z presses into my program for … Read More »


2016-02-06 Meet Report

Posted on February 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-06 Meet Report

 

Saturday, 2/6/16, NH Strongman Championships Meet Report

This meet was a great learning experience for me. It was my first time seriously competing in a meet where I was also coaching, a bigger challenge than I expected. My client had to do a water cut to make weight, and it was my first time coaching a water cut. The drive to weigh-ins on Friday was a snowy and slow experience. Weight was made and re-hydration and snacks were had. I was happy to learn that I am less than 10 pounds away from my weight class for nationals. Unfortunately, Friday night’s pre-competition meal was too excessive for such a small meet and I was left feeling overfull well into the meet.

On Saturday morning, the drive up was fairly relaxed. I came into the meet feeling good, though a bit more overfull … Read More »


2016-02-01

Posted on February 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-01

Monday, 2/1 1 Week Out

Speed work today

Circus db – 3 x 5, 35, 35, 35

SOHP – 8 x 3 EMOM 45, 45, 45, 45, 45, 45, 45, 45

WG Pullups – 10 w/1 blue band

3 Way Shoulder Raise – 5s

BW Skulls – 10 @ PPSQ

Curls – 10 w/45

 

Overhead deload day today.  Starting to feel antsy and over energetic. It was beautiful out today, so I started with a 10 min run outside.

I did 3 sets of easy circus db, and then EMOM for speed on the SOHP.  I hit one light set of all my accessories, and finished with some foam rolling and stretching.


2016-01-30

Posted on February 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-01-30

Saturday, 1/30 1 Week Out

All speed, all the time

Circus db

Light Farmer’s Walk

Light Sled Pull

Speedwork felt good today, but I didn’t have much in me.  We hit some light circus db, farmers and sled pull.  Everything felt good and then we called it a day.  Can’t wait until next weekend when we can really light it up.


2016-01-27

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-27

Wednesday, 1/27 2 Weeks Out

Warmup – Dynamic stretching, prowler sprints

RDL – 3 x 8, 135, 135, 135

KB work

I didn’t have much in me today. It was supposed to be a last leg day, but I clearly need to shut it down and start my Deload. I warmed up, and then decided to go with RDL instead of the 18” deadlifts. I think I got more out of the additional range of motion. I just focused on feeling good with the movement. I threw in some light kb work at the end, just some swings and snatches.

I am ready to take it easy and do some speed work.


2016-01-25

Posted on January 28th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-25

Monday, 1/18 2 Weeks Out – A

Warmup – dynamic stretch, sledgehammer prowler

Circus db Press– 3 x 5/3/1+, 55 x5, 65 x3, 75 x0 R, 75 x0 L

Strict Overhead Press – 3 x 5/3/1+, 80 x5, 90 x3, 105 x3

WG Pullups – 3 x 10, 1 blue band, 1 blue band, 1 blue band

3 Way Shoulder Raise– 3 x 10, 12, 8, 8

Curls – 3 x 10, 45, 45, 45

BW Skulls – 3 x10, PP-4, PP-4, PP-4

And I can tell that it’s time to Deload. Feeling lethargic and less powerful than normal. As much as I hoped not to be impacted by Saturday’s pressing, I didn’t really have heavy dbs in me today.

I wasn’t feeling great about SOHP either. I didn’t push the reps here.

I had already planned to lower my volume for accessory work, but I lowered the weights for … Read More »


2016-01-23

Posted on January 27th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-23

Saturday, 1/23 2 Weeks Out – B

Warmup – Prowler, dynamic stretching

Circus db doubles – work up to 65

Farmer’s Walk – 2 x 2 lengths, 135, 185 speed

Hand over Hand Sled Pull – 135, 180, 225, 270

Sandbag Carry & Load – 2x (130, 175)

I am 2 weeks out from my next contest. I’m feeling pretty ready, nearly peaked, exactly where I want to be. Today was the last heavy events day prior to the contest. We structured this like a mini comp.

We did some db doubles first, working up to 65. They felt good, but I’m still not sure about this event. I really hate the way my shoulders feel under a dumbbell this heavy. I didn’t want to go too heavy and mess with our final pressing day.

Farmers felt great today. I had easy speed at 185 and decided to … Read More »


2016-01-20

Posted on January 26th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-20

Wednesday, 1/20 3 Weeks Out

18” Deadlift – 3 x 5/3/1+, 315 x5, 365 x3, 405 x6

SS Yoke Bar Front Squat – 3 x 5/3/1+, 160 x5, 180 x3, 200 x4

Speed Squat – 5 x 15, 110, 110, 110, 110, 110

Good Mornings – 5 x 10, 110, 110, 110, 110, 110

BB Rollouts – 5 x 10, 10, 10, 10, 10, 10

Yoke Bar Lunges – 5 x 10, 70, 70, 70, 70, 70

Feeling pretty solid today. I’m pretty happy with my progress to date on my weight cut. I can see the light. I still feel very strong and I haven’t felt small, which is nice.

I worked up to 405, which is 5# over comp weight, and had 6 solid reps. I dropped the bar off the block a bit after the 6th rep and had to catch it, which caused me … Read More »


2016-01-18

Posted on January 19th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-18

Monday, 1/18 3 Weeks Out – A

Warmup – dynamic stretch, sledgehammer prowler

Circus db Press– 3 x 5/3/1+, 55 x5, 65 x3, 75 x4 R, 75 x0 L

Strict Overhead Press – 3 x 5/3/1+, 80 x5, 90 x3, 105 x5

WG Pullups – 5 x 10, 1 blue band, 1 blue band, 1 blue band, 1 blue band, 1 blue band

3 Way Shoulder Raise– 5 x 10, 12, 12, 12, 12, 12

Curls – 5 x 10, 65, 65, 65, 65, 65

BW Skulls – 5 x10, PB+2, PB+2, PB+2, PB+2, PB+2

Sandbag Sprints – 5(1:00/0:30), 3 carry/2 sprint, 2 c/2 s, 2 c/2 s, 2 c/2 s, 2 c/2 s

I’m starting to feel a bit tired, but my performance is still on point, so I’ll keep pushing it for a bit. I only have to get thru next week to hit my Deload.

Circus db … Read More »


2016-01-16

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-16

Saturday, 1/16 3 Weeks Out

Yoke Overhead Carry – 3x (2 x 45’), 215, 245, 275 x 25’

Yoke Conan Carry – 3x (2 x 45’), 305, 350, 385

Stone over bar – 114 x 3, 156 x 1, 114 x7 in 0:60s

Sled Pulls – 135, 180, 225, 270

Feeling a little tired today. Yoke overhead carry went well and I pr’d with a 25’ carry of 275. I’ll get that farther and up the hill next time.

Conan carry yoke also went well with a PR today. I hit 385 with solid speed, but I really need to work on my breathing here.

I am dropping regular yoke out of the rotation until after the next comp to manage back stress. I miss it, but running around with several hundred pounds does add stress.

Next we did some stone work. It wasn’t feeling great, so I … Read More »


2016-01-13

Posted on January 14th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-13

Wednesday, 1/13 4 Weeks Out

12” Deadlift – 3 x 3+, 235 x3, 275 x3, 305 x10 Paused

Box Squat – 3 x 3+, 110 x3, 185 x3, 200 x8

Barbell Row – 4 x 10, 155, 165, 165, 165

Yoke Bar Stepups – 4 x 10, 60, 60, 60, 60

Monster Good Mornings – 4 x 10, 135, 135, 145, 145

Stone Trainer – 4 x 10, 135, 135, 135, 135

Tire Flips – 4(1:00/0:30), 11, 9, 10, 10

I finally hit a reduction of 4% bodyfat today, and I’m feeling pretty good about it. Then I had a big lunch with a friend, so I needed to make sure I killed my session today.

12” deads are still on the very light side, but I’m trying not to get too aggressive here. I have plenty of time to develop, and I want to maintain my muscular endurance … Read More »


2016-01-11

Posted on January 11th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-11

Monday, 1/11 4 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 100 x3, 115 x3, 130 x10, 70 x 15

Incline Bench – 3 x 3+, 95 x3, 115 x3, 125 x7

Circus db – 4 x 10, 45, 50, 55, 55

Super Ram Bench – 4 x 10, 165, 165, 165, 165

Scap Retraction – 4 x 10, 40, 40, 40, 40

Db Rows – 4 x 10, 70, 70, 70, 70

Db Flys – 4 x 10, 20, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 175# bag, 1.5c/1s, .5c/1s, 1c/1s, 1c/1s

Log felt great today. The weight doesn’t feel heavy at all, but I do get a little winded at rep 7. I want to keep pushing the reps here as the weight goes up, and I think I’ll be able to do … Read More »


2016-01-09

Posted on January 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-09

Saturday, 1/9 4 Weeks Out – B

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 225, 185 speed

Hand over Hand Sled Pull – 135, 180, 225

Sandbag Carry & Load – 130, 175

Stone over 48” Bar – 114 x3

I am 4 weeks out from my next contest. I’m feeling pretty ready, but not yet peaked, exactly where I want to be.

Farmers felt great today. I had easy speed at the lower weights, and was still reasonably fast at 225. The pick at 225 was only ok, but I went right into my acceleration smoothly and got up to speed very well. When I back dropped down to 185 for speed, I felt very fast. Quicker pick and solid speed. Grip is not a problem at this weight and distance, so I’m really looking forward to this event … Read More »


2016-01-06

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-06

Wednesday, 1/6 5 Weeks Out

Warmup – Prowler sprints, dynamic stretching

18” DL – 3 x 3+, 305 x3, 345 x3, 385 x7

Front Squat – 3 x 3+, 145 x3, 165 x3, 185 x6

Speed Squats – 4 x 10, 110, 110, 110, 110

Good Mornings – 4 x 10, 110, 110, 110, 110

BB Rollout – 4 x 10, 10, 10, 10, 10

SS Yoke Bar Lunges – 4 x 10, 70, 70, 70, 70

Tire Flip – 4(1:15/0:30), 13, 9, 9, 6

Today was a solid day. I didn’t feel terrible, but I didn’t feel great either. Deadlifts were feeling heavier than I wanted, but managed 7 at 385 with one or two in the tank. Not spectacular, but not terrible either.

Same thing with front squats. I got 6 at 185, less than I wanted, but not terrible.

The speed squats were pretty solid even though I … Read More »


2016-01-04

Posted on January 6th, by dwalczak in Pam's Training Log. Comments Off on 2016-01-04

Monday, 1/4 5 Weeks Out – A

Warmup – dynamic stretch, prowler, sledgehammer

Circus db Press– 3 x 3+, 55 x3, 65 x3, 75 x2 R, 75 x0 L

Strict Overhead Press – 3 x 3+, 75 x3, 85 x3, 100 x7

WG Pullups – 4 x 10, 1 band, 1 band, 1 band, 1 band

3 Way Shoulder Raise– 4 x 10, 10, 10, 10, 10

Curls – 4 x 10, 55, 55, 55, 55

BW Skulls – 4 x10, PP-6, PP-6, PP-6, PP-6

Today was rough. The circus db is my nemesis. I need a lot of work with this implement. I only hit 2 reps on the right side with 75. This was frustrating because the previous set felt pretty easy. I actually psyched myself out of even attempting the left side. I feel like I don’t get very much out of my leg drive. … Read More »


2016-01-02

Posted on January 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-01-02

Saturday, 1/2 5 Weeks Out

Yoke Overhead Carry – 3x (2 x 45’), 195, 225, 265

Yoke Conan Carry – 3x (2 x 45’), 285, 325, 375

Yoke – 3x (2 x 45’), 500, 570, 640

Stone over bar – 114 x 3, 156 x 5, 114 x8 in 0:60s

Feeling very ready for the first events day of 2016. Yoke three ways was a triple delight.

Overhead carry Yoke went very well. I went the full distance both ways with 265. It was heavy, and slow, but a PR. I was happy since last time I only took it for 30’ with 2 drops.

Conan carry yoke also went well with a PR today. I hit 375 with solid speed, which is the weight for USS Nats. I know the actual wheel will feel different, but I’m looking forward to this event. I need to work … Read More »


2015-12-30

Posted on December 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-12-30

Wednesday, 12/30 Week B

12” Deadlift – 3 x 5+, 225 x5, 255 x5, 285 x10 Paused

Front Squat – 1 RM 225 x 2

Barbell Row – 3 x 10, 135, 155, 155

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Stone Trainer – 3 x 10, 45, 90, 135

Tire Flips – 4(1:00/0:30), 12, 10, 10, 10

Last leg day of 2015. Feeling fired up for my new cycle. The 12” deads are in my prep for USS Nationals. They were super easy and I had plenty left after the 10 paused reps, but I wanted to save a little for my front squat today.

I planned to work up to a 1 rep max on front squat, hoping to hit 225. I had made a goal at the beginning of the year to get … Read More »


2015-12-28

Posted on December 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-28

Monday, 12/28 6 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 95 x5, 110 x5, 125 x10

Incline Bench – 3 x 5+, 105 x5, 125 x5, 140 x4

Super Ram Bench – 3 x 10, 135, 155, 155

Scapular Retraction – 3 x 10, 20, 30, 40

Db Rows – 3 x 10, 60, 60, 70

Db Flys – 3 x 10, 15, 15, 20

Sandbag Sprints – 4(1:00/0:30), 2 Carry/1 Sprint, 1 Carry/1 Sprint, 1 Carry/1 Sprint, 1 Carry/1 Sprint

Feeling entirely invigorated after the holiday. I needed the break, but I’m glad to be back in action today.

Log felt great today, even though it was clean every rep for the first time in a while. I bumped up the weight from what I had originally planned to be a bit closer to last time, even … Read More »


2015-12-21

Posted on December 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-12-21

Monday, 12/21 7 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Circus db – 8 x 3 on 1:00 intervals, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3, 40 x3

Log Press – 8 x 3 on 1:00 intervals, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3, 70 x3

Lots of band work and foam rolling, static and dynamic stretching.

I made it to my Deload week finally. Feeling pretty beat up and ready for light weight, low volume and stretching. Also ready for additional hot tub time.

The circus db felt light and easy. Log felt great too.

I spend a bunch of time stretching and foam rolling today. It felt marvelous.

In other news, I am currently at my lowest weight and bodyfat on the year. I am pleased with my progress and … Read More »


2015-12-19

Posted on December 22nd, by dwalczak in Pam's Training Log. Comments Off on 2015-12-19

Saturday, 12/19 7 Weeks Out – B

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 205, 135 speed

Stone over 48” Bar – 114 x5

Hand over Hand Sled Pull – 135, 180

Prowler Sprints – 5 rounds (0:45/0:45)

I am ready for a Deload week, feeling pretty beat up.

Farmers felt heavy even though it wasn’t. I still had decent speed, but my picks were slow.

I took it easy on stone and just worked on form. I didn’t have a lot in me with stone today, just focused on good solid reps.

The sled work felt good, but I didn’t push it here either.

We finished with prowler interval sprints for 5 rounds of 45 seconds each. This was a tough conditioner, but it felt good after a rough day. Looking forward to the upcoming Deload week.


2015-12-16

Posted on December 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-12-16

Wednesday, 12/16 8 Weeks Out – A

Warmup – Dynamic stretching, prowler sprints

18” DL – 3 x 5+, 275 x5, 315 x5, 365 x11

Front Squat – 3 x 5+, 135 x5, 155 x5, 180 x9

Speed Squat – 3 x 15, 110, 110, 110

Good Morning – 3 x 10, 110, 110, 110

BB Rollout – 3 x 10, 10, 10

SS Yoke Lunges – 3 x 10, 70, 70, 70

Tire flip – 4(1:00/0:30) 12, 12, 11, 11

Feeling pretty good post adjustment today. Excited to use my new deadlift blocks. I easily hit 11 at 365, so things are going in the right direction.

Front squat was also a victory. I got 9 at 180 which is a PR for reps. I think I want to try for a 1RM next session, just to see what I can do before the end of the year.

I lowered … Read More »


2015-12-14

Posted on December 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-14

Monday, 12/14 8 Weeks Out – A

Warmup – dynamic stretch, prowler

Circus db Press– 3 x 5+, 45 x5, 55 x5, 65 x9 R, 65 x6 L, (35 x10/10)

Strict Overhead Press – 3 x 5+, 70 x5, 80 x5, 90 x10, (55 x12)

WG Pullups – 3 x 10, 1 band, 1 band, 1 band

3 Way Shoulder Raise– 3 x 10, 10, 10, 10

Curls – 3 x 10, 45, 55, 55

BW Skulls – 3 x10, PP-6, PP-6, PP-6

Sandbag Sprints – 4(1:00/0:30), 3 carry/2 sprint, 2 carry/1sprint, 2 carry/2 sprint, 2 carry/2 sprint

The next show has a circus dumbbell in it, which is one of my worst overhead events. I’m not very confident in that event, but I’m going to work it hard and see if I can avoid the zero. I’m actually pretty happy with my 9 and 6 reps at 65. … Read More »


2015-12-12

Posted on December 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-12

Saturday, 12/12 8 Weeks Out

Yoke Overhead Carry – 3x (2 x 40’), 205, 235, 265 x (1 x 30’)

Yoke Conan Carry – 3x (2 x 40’), 275, 305, 345

Yoke – 3x (2 x 40’), 475, 535, 605

Sandbag loads – 130# from 30’, light from 20’ and 10’

Nutritional vacation was a success. I feel very strong. I did load on a couple of pounds, but I don’t feel so depleted anymore. In fact, I felt awesome all session today. Definitely had some more left at the end of the day.

Yoke three ways was very solid. On the overhead I went 30’ with 2 drops with 265. It was super heavy, but a 20# PR. I was happy since that’s an increase of 70# since I started OH yoke.

Conan carry yoke also went well. I hit 345 with solid speed. I think … Read More »


2015-12-09

Posted on December 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-09

Wednesday, 12/9 9 Weeks Out

15” Deadlift – 3 x 5/3/1+, 305 x5, 345 x3, 385 x0, 365 x5

SS Yoke Bar Front Squat – 3 x 5/3/1+, 150 x5, 175 x3, 200 x3

Speed Squat – 5 x 10, 150, 150, 150, 150, 150

BB Rollouts – 5 x 10, 10, 10, 10, 10, 10

Good Mornings – 5 x 10, 110, 110, 110, 110, 110

Yoke Bar Lunges – 5 x 10, 60, 60, 60, 60, 60

I am totally beat up, and my meet is officially cancelled. My frustration level is high. I have a backup plan, and I’ll have a meet on 2/6/16, hence the 9 weeks out notation.

Everything felt heavy today, and deads did not go very well. Honestly I was due for a poor session, but knowing that doesn’t make it less frustrating. 385 did not move today. Then I only … Read More »


2015-12-07

Posted on December 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-07

Tuesday, 12/7 2 Weeks Out

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x3, 80 x12

SOHP – 5/3/1+, 80 x5, 90 x5, 105 x5, 50 x20

3 Way Shoulder Raise – 4 x 10 – 8, 8, 10, 10

Pullovers – 4 x 10, 60, 60, 60, 60

BW Skulls – 4 x 10, PP-6, PP-6, PP-6, PP-6

Feeling pretty beat up, but still trying to hit it hard. Log went well today. I hit 145 for 3, which is one more than last cycle and bodyweight is 9# less. I’m down 1.0% bodyfat as well, so I’m very happy with my progress. I repped out 80# for 12 to finish.

I was pleased with SOHP as well. I got 5 at 105, which is an improvement vs last cycle as well. Then I hit 50 for 20 reps in the speed/volume set.

I jumped to … Read More »


2015-12-05

Posted on December 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-05

Saturday, 12/5 2 Weeks Out

Warmup – Prowler, dynamic stretching

Farmer’s Walk – 3 x 2 lengths, 135, 185, 205

Stone over 48” Bar – 114 x10, 114 x11 in 60s

Hand over Hand Sled Pull – 90, 135, 180

Sandbag Carries – 3 x 35’ w/130#, 8.47, 7.38, 6.60

Yesterday, I found out that the meet I’ve spend the last few months training for is likely cancelled. I’m super disappointed. My backup plan is to do a meet in Feb, but I wanted to be focused on nationals at that point.

Today, I decided to do some events that will help me prep for the Feb meet since that aligned with Jasmin’s training plan and my new backup plan. It was mostly speed work.

I worked up to 15% over the competition weight in farmers for speed. I need to get faster on the pick here, but … Read More »


2015-12-02

Posted on December 6th, by dwalczak in Pam's Training Log. Comments Off on 2015-12-02

Wednesday, 12/2 3 Weeks Out

Warmup – Prowler sprints, dynamic stretching

14” DL – 3 x 3+, 285 x3, 325 x3, 365 x7

Front Squat – 3 x 3+, 140 x3, 165 x3, 185 x4

Speed Squats – 3 x 10, 150, 150, 150

BB Rollout – 3 x 10, 10, 10, 10

Good Mornings – 4 x 10, 110, 110, 110, 110

SS Yoke Bar Lunges – 4 x 10, 60, 60, 60, 60

Tire Flip – 4(1:00/0:30), 11, 9, 10, 10

Feeling like life is catching up with me today. I didn’t have the reps I hoped for, but I felt like I had a decent amount of one rep strength. I hit 7 with 365, but wanted 10.

Front squats felt like crap today. I got 4 at 185, which equals a PR for reps, but is much less than I expected until I got under the … Read More »


2015-11-30

Posted on December 5th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-30

Monday, 11/30 3 Weeks Out

Warmup – Dynamic stretching, light prowler sprints

Log Press – 3 x 3+, 110 x3, 125 x3, 140 x4, 80 x 10

SOHP – 3 x 3+, 75 x3, 85 x3, 95 x7, 50 x15

3 way shoulder raise – 4 x 10, 8, 8, 8, 8

Pullovers – 4 x 10, 60, 60, 60, 60

BW Skulls – 4 x 10, PP-6, PP-6, PP-6, PP-6

I feel like I’ve been kicked in the ribs coming into today’s session. All the work in the new space is starting to catch up to me. Log was tougher than it should have been as a result. Even the empty log felt heavy. I only hit 140 for 4, which was frustrating. I think I’ll just end up opening with this weight. I repped out 80 for 10 afterwards to increase some volume.

SOHP is coming … Read More »


2015-11-28

Posted on December 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-28

Saturday, 11/28 3 Weeks Out

Warmup – Prowler sprints

OH Yoke Walk – 40’ x 2, 195, 215, 245

Front Yoke Carry – 40’ x 2, 250, 285, 330

Farmer’s Walk – 50’, 135, 185, 215, 255

I trained with Jasmin today for the first time in the new space. It was a bit of a disjointed session because I wasn’t sure what I was going to be able to accomplish, but I was very happy with what was accomplished.

We did Yoke 3 ways first. My overhead yoke walk is coming up quickly. I worked up to 245 today. It didn’t even feel all that heavy, so I will continue to push this in the coming weeks.

I’m working the ‘boobs on top’ front yoke carry. I’m still fine tuning the form, but improving each week. I worked up to 330 today, and felt very solid.

I … Read More »


2015-11-25

Posted on December 3rd, by dwalczak in Pam's Training Log. Comments Off on 2015-11-25

Wednesday, 11/25 4 Weeks Out

Warmup – Dynamic stretching, prowler sprints

14” DL – 3 x 5+, 265 x5, 305 x5, 345 x10

Front Squat – 3 x 5+, 130 x5, 150 x5, 175 x10

Speed Squat – 3 x 10, 150, 150, 150

BB Rollout – 3 x 10, 10, 10

Good Morning – 3 x 10, 100, 110, 110

SS Yoke Lunges – 3 x 10, 60, 60, 60

Tire Flips – 3(1:00/0:30) 11, 10, 9

Today was the first leg day in the new space and I lit it up in here. Even though I’ve been tired from working on the space, I was very ready to attack today’s session.

I repped the 345 for 10 with one or two in the tank. I was happy with that effort.

Same thing with front squats, I hit 10 at 175 and was very pleased.

The speed squats were even almost … Read More »


2015-11-23

Posted on November 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-23

Monday, 11/23 4 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Log Press – 3 x 5+, 100 x5, 115 x5, 130 x9, 80 x12

SOHP – 3 x 5+, 65 x5, 75 x5, 90 x8, 50 x17

3 way shoulder raise – 3 x 10, 8, 8, 8

Pullovers – 3 x 10, 60, 60, 60

BW Skulls – 3 x 10, PP-5, PP-5, PP-6

Prowler – Low/high @ 225 for 3 rounds.

First overhead day in the new space. I got off to a later start than I wanted to, but was pretty fired up. I’m 4.5 pounds lighter than I was at the start of last cycle, but I managed one more rep at the same weight. 130 for 9, so I was pretty happy. My leg drive was solid, but I was fighting to stabilize the last few reps. I also noticed that … Read More »


2015-11-21

Posted on November 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-21

Saturday, 11/21 4 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 50’, 135, 185, 215, 235

Stone Over Bar – 114 x5, 156 x1, 114 x9 in 0:60s

OH Yoke Walk – 40’, 195, 205, 235

Front Yoke Carry – 40’, 235, 265, 305 x2

Yoke – 40’, 415, 475, 535

Today was the first heavy training day in the new space. I’ve had a couple of Deload sessions, but this was the first opportunity to really light it up in the new space. I was concerned that my grip was fried from the move and working on the new space.

The farmer walks went very well surprisingly. I have been getting stuck at 225 the last several weeks, so I wanted to try doing 215, skipping 225, and then going up from there. 235 was a medium speed pick, but I got up to speed with … Read More »


2015-11-19

Posted on November 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-19

Wednesday, 11/19 5 Weeks Out

Warmup – Dynamic stretching, prowler sprints

15” DL – 3 x 5, 135 x5, 185 x5, 185 x5

Front Squat – 3 x 5, 60 x5, 80 x5, 100 x5

Another much needed Deload day. Just a quick session to get the blood moving. It was interrupted by moving a bunch of gym equipment around but I got back to it.

Can’t wait to light it up in here on Saturday.


2015-11-17

Posted on November 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-11-17

Tuesday, 11/17 5 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints

Log Press – 8 x 3 on 1:00 intervals, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3, 80 x3

SOHP – 8 x 3 on 1:00 intervals, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3, 45 x3

3 way shoulder raise – 3 x 5, 8, 8, 8

Pullovers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 5, PP-4, PP-4, PP-4

A much needed Deload workout. I had been feeling very run down from the move over the weekend. I really needed this light and fast session to clear my head and get acclimated to the new space.

There had been a lot of odd movements and awkward work during the move, so doing something easy that my body is … Read More »


2015-11-11

Posted on November 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-11

Wednesday, 11/11 6 Weeks Out

15” Deadlift – 3 x 5/3/1+, 285 x5, 325 x3, 355 x8, 365 x4

SS Yoke Bar Front Squat – 3 x 5/3/1+, 140 x5, 160 x3, 180 x8

Speed Squat – 5 x 10, 150, 150, 150, 150, 150

BB Rollouts – 5 x 10, 10, 10, 10, 10, 10

Good Mornings – 5 x 10, 90, 100, 100, 100, 100

Hammer Lunges – 5 x 10, 20, 20, 20, 20, 20

Prowler Reverse/Low/High – 5x series @ 135

Today was the last training day at this location. I move Meta Performance Center on Saturday. It will be a special kind of events day. I was feeling good with my deadlifts and pulled 355 for 8 on my last set. Then I realized that I should have loaded 365. So I went back and pulled 365 for 4. Overall a good effort, … Read More »


2015-11-09

Posted on November 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-09

Tuesday, 11/9 6 Weeks Out

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x2, 70 x20

SOHP – 5/3/1+, 75 x5, 85 x5, 100 x6, 50 x15

WG Pullups – 5 x 10 – 1 band, 1 band, 1 band, 1 band, 1 band

3 Way Shoulder Raise – 5 x 10 – 8, 8, 8, 8, 8

Pullovers – 5 x 10, 60, 60, 60, 60, 60

BW Skulls – 5 x 10, PP-5, PP-5, PP-5, PP-5, PP-5

Today was a weird day for me. I came in underfed and late. I definitely wasn’t feeling as strong as I am accustomed to coming into today’s session.

Log definitely suffered. I only hit 145 for 2, which is the same as last cycle. Given I was feeling like crap, but still, that is frustrating.

SOHP was a bit of redemption. I got 6 at 100, which is an … Read More »


2015-11-07

Posted on November 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-07

Saturday, 11/7 6 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 70’, 135, 165, 185, 225

Farmer’s Picks – 225 x2

Stone Over Bar – 114 x5, 156 x3 singles, 114 x8 in 0:60s

OH Yoke Walk – 3(2 x 25’), 195, 205, 215

Front Yoke Carry – 3(2 x 25’), 195, 215, 240, 260 x1, 280 x1, 300 x2

Squat Grip Yoke – (2 x 25’), 475

Yoke – 2(2 x 25’), 535, 605 x 15’

I felt pretty good coming into this session. I have been doing 70’ farmer walks, I have been stuck at 225 for two weeks after my PR at 245. 225 was an improved pick, and solid speed for me at this weight. I seem to get worn out with the 225, and then don’t have anything left to go heavier. I then took 225 for two more pics and about 25’ … Read More »


2015-11-04

Posted on November 5th, by dwalczak in Pam's Training Log. Comments Off on 2015-11-04

Wednesday, 11/4 7 Weeks Out

Warmup – Prowler sprints, dynamic stretching

14” DL – 3 x 3+, 275 x3, 305 x3, 345 x10

Front Squat – 3 x 3+, 130 x3, 150 x3, 170 x10

Speed Squats – 4 x 10, 150, 150, 150, 150

BB Rollout – 4 x 10, 10, 10, 10

Good Mornings – 4 x 10, 80, 90, 90, 90

Hammer Lunges – 4 x 10, 10, 20, 20, 20

Prowler Combination – 4x (100’ reverse, 100’ low, 100’ high)

I was having a lot of trouble focusing today, but I managed to get the job done. It took forever, but I had a good session.

I’m feeling better about the 14” deadlift. I hit 345 for 10 solidly. That’s more than I’ve gotten in quite a while. Technically, ever, since I haven’t trained 14” deads before, but I have been comparing a bit against my … Read More »


2015-11-02

Posted on November 3rd, by dwalczak in Pam's Training Log. Comments Off on 2015-11-02

Monday, 11/2 7 Weeks Out

Warmup – Dynamic stretching, light prowler sprints

Log Press – 3 x 3+, 105 x3, 125 x3, 140 x4, 70 x 15

SOHP – 3 x 3+, 75 x3, 85 x3, 95 x6, 50 x15

WG Pullups – 4 x 10, 1 band, 1 band, 1 band, 1 band

3 way shoulder raise – 4 x 10, 8, 8, 8, 8

Pullovers – 4 x 10, 40, 50, 60, 60

BW Skulls – 4 x 10, PP-4, PP-5, PP-5, PP-5

Prowler 4(1:00/0:30) Alternating 2x(low 50’ + 5 Updowns) , 2x(high 50’ + 5 Updowns)

 

I was definitely still sore from Saturday’s OH Yoke work coming into today’s session. Log was tougher than it should have been as a result. I only hit 140 for 4, which was frustrating. I may just end up opening with this weight in December. I repped out 70 for … Read More »


2015-10-31

Posted on November 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-31

Saturday, 10/31 7 Weeks Out

Warmup – Prowler sprints

Farmer’s Walk – 70’, 135, 165, 195, 225

Stone Over Bar – 3 x 10, 114, 114, 114

OH Yoke Walk – 3(2 x 25’), 195, 195, 200

Front Yoke Carry – 3(2 x 25’), 195, 205, 215

Squat Grip Yoke – 3(2 x 25’), 285, 375, 445

Yoke – 2(2 x 25’), 515, 585

I was going to do circus db to start today, and then the farmers distracted me. I was doing 70’ farmer walks, and up to 225 seemed pretty solid and fast. 225 was a so-so pick, but decent speed for me at this weight. My grip was tired. I was planning to see how 255 felt, but I just couldn’t pick it today. I think I got into my head about it. 245 was slog but not that hard 2 weeks ago, so 10# … Read More »


2015-10-29

Posted on October 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-29

Wednesday, 10/29 Week A

Warmup – Dynamic stretching, prowler sprints

14” DL – 3 x 5+, 245 x5, 285 x5, 325 x10

Front Squat – 3 x 5+, 125 x5, 140 x5, 160 x10

Speed Squat – 3 x 10, 150, 150, 150

BB Rollout – 3 x 10, 10, 10

Good Morning – 3 x 10, 60, 80, 80

Hammer Lunge – 3 x 10, 10, 10, 10

Feeling a bit sore coming into today. The deads didn’t feel as light as I hoped, but I was able to get 10 with one in the tank.

I’m loving front squats with the ss yoke bar. Front squats are much better when there is no stress on my wrists and shoulders. Also, I’m better able to focus on looking up, which should translate to stones.

Then I did some not terribly speedy squats with the yoke bar superset with barbell … Read More »


2015-10-27

Posted on October 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-27

Tuesday, 10/27 8 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press – 3 x 5+, 100 x5, 115 x5, 130 x8

SOHP – 3 x 5+, 65 x5, 75 x5, 90 x7

WG Pullups – 3 x 10, 1 band, 1 band, 1 band

3 way shoulder raise – 3 x 10, 8, 8, 8

Pullovers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 10, PP-4, PP-4, PP-4

I had a relaxing Deload week, and then just as I was about to come back, got a pretty bad sinus cold. Coming back from this cold has been slow, but I was finally feeling up to lifting today. I’m down nearly 5lbs since Thursday, but not actually dehydrated as I would have expected. What food I ate was pretty clean, and my appetite was nearly nonexistent. But I was pounding the … Read More »


2015-10-15

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-15

Wednesday, 10/15 Week A

15” Deadlift – 3 x 5/3/1+, 285 x5, 315 x3, 355 x3

SS Yoke Bar Box Squat – 3 x 5/3/1+, 185 x5, 215 x3, 235 x1

I think it’s pretty obvious I need a Deload week. Everything feels heavy, my performance sucks, and my forearm is still tweaked.

Instead of banging my head against the wall and trying to get through another week before my scheduled Deload, I’m saying it’s time now. This will hopefully give the forearm a chance to heal and make some actual progress going forward.


2015-10-13

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-13

Tuesday, 10/13 Week A

Log Press – 5/3/1+, 115 x5, 130 x3, 145 x2

I am having a bad day. I woke up in a bad mood, frustrated with myself. I broke something very important to me. I was incredibly upset and frustrated and not at all ready to lift.

I managed just two reps with the log. My forearm is still bothering me a lot, and I just wasn’t feeling it. I bailed on the rest of the session and I will ice it later.


2015-10-10

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-10

Saturday, 10/10 Week A

Warmup – moving equipment

FW – 4 x 50’, 185, 205, 225, 245

Yoke Squat Grip – 3 x 50’, 355 x2, 395 x2, 445 x2

Yoke Regular Grip – 3 x 50’, 445 x2, 515 x2, 555 x2

Awesome day for events today at Meta Performance Center. Jasmin and I took the farmers and the yoke out into the empty gym for some distance work.

First, we did some heavy farmers walks. I hit 185, 205, 225 and 245 for 50’ each. 245 was a slow pick, but grip was solid and pace was steady if a bit slow.

I hit some 50’ yoke walks next. I did squat grip up to 445. Then I hit some regular grip yoke up to 555 with no drops. I can’t say the 555 was very fast, but it happened. I’ll get faster. Yoke definitely … Read More »


2015-10-08

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-08

Wednesday, 10/8 Week B

2” Deficit Deadlift – 3 x 3+, 235 x3, 265 x3, 295 x10

Front Squat – 3 x 3+, 135 x3, 150 x3, 170 x9

Zercher Squat – 1 x 20, 60

Hammer Lunges – 4 x 10, 20, x, x

GHR – 4 x 10, black band, blue band, blue band, blue band

The deficit deads felt great, and 10 reps was very solid at 295. I’m pleased with this since I bumped up weights again this cycle.

I tried out the new Elite FTS SS Yoke bar for some front squats today. It will take some getting used to, especially racking and unracking the bar, but I like it. I got 9 reps, which is a good showing for me in front squats.

I bailed on much of the accessory work because it was bothering my forearm. I then bailed on the … Read More »


2015-10-05

Posted on October 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-10-05

Monday, 10/5 Week B

Warmup – Light Log Press

Log Press Clean Every Rep – 3 x 3+, 90 x3, 105 x3, 120 x4

Prowler – 10 rounds 1:00 push, 0:30 rest @ 135#

My right forearm is tweaked from the meet on Saturday. The log felt fine except for the massive pain in my right forearm, so I decided to stop at 4 reps. It was very painful to clean and stabilize the log.

I bailed on the rest of the session and did some conditioning with the prowler instead. It felt good to get moving with this again.


2015-10-03 Meet Report

Posted on October 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-10-03 Meet Report

Saturday, 10/3

Strengthfest 2015 Meet Report

 

Events:

Overhead Medley: 70# Single Arm Kettlebell Press, 65# Single Arm Barbell Press, 65# Single Arm Circus db Press, 120# Barbell Push Press
Last Man Standing Deadlift
Tire Flip – Frame Carry Medley
Arm Over Arm Seated Truck Pull

So I zeroed the first event, which was the pressing medley. I don’t have experience pressing heavy kettlebells. In fact, I think that was the heaviest kettlebell I’ve ever touched. I dinged my right forearm on this event, which was a little frustrating, but it didn’t hurt me at the meet.

The second event was the last Pam standing deadlift. I like to pull, so I was excited about this event. I had already pulled heavy this week, so I wasn’t sure what I had in me, but I ended up with 375#, equal of a PR. It went up fairly easily, … Read More »


2015-09-30

Posted on October 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-30

Wednesday, 9/30 Week A

Warmup – light squats

14” DL – 3 x 3+, 300 x3, 345 x3, 385 x1, 315 x10

Box Squat – 3 x 3+, 175 x3, 195 x3, 225 x10

BB Rollout – 4 x 10, 10, 10, 10

Monster GM – 4 x 10, 135, 135, 135, 135

45 degree Chain Step up – 4 x 10, 40, 40, 40, 40

 

Feeling good coming into today, but I may have been aggressive on the 14” deadlift numbers. I only got 1 at 385 and didn’t get as many as I’d like to see last time either. I dropped to 315 and hit 10 reps with a few in the tank, and I will adjust the cycle next time.

Box squats felt great, and 10 at 225 was very solid.

Bb rollouts are coming along, and I upgraded to a smaller band. Monster GMs were … Read More »


2015-09-28

Posted on September 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-28

Monday, 9/28 Week A

Warmup – Dynamic stretching, sledgehammer

Log Press – 3 x 3+, 110 x3, 125 x3, 140 x6

High Pull – 3 x 3+, 105 x3, 115 x3, 135 x10

Db SOHP – 4 x 7, 40, 40, 40, 40

Power Rows – 4 x 10, 185, 185, 185, 185

3 way shoulder raise – 4 x 10, 8, 8, 8, 8

Pullovers – 4 x 10, 50, 50, 60, 60

Tire Flip Conditioning 4 x (1:00/0:30), 12, 8, 7, 7

 

Feeling good coming into log. I hit 140 for 6, which puts the near where I was before USS Nats. Not a bad place to be.

High pulls are still feeling great. 135 felt very easy and even my grip felt solid today. I think those farmers are paying off.

Db SOHP is coming along. I’ll keep working on getting the reps up. The power rows felt … Read More »


2015-09-26

Posted on September 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-26

Saturday, 9/26 Week A

Warmup – Equipment Loading

Circus db – 3 x 3+ each arm, 50 x3, 60 x3, 65 x7 each arm

Farmer’s Walk – 70’, 165, 185, 215

Yoke Squat Grip – 4 x 25’, 305, 355, 395, 425

Yoke Regular Grip – 3 x 25’, 425, 485, 535

Feeling great headed into today’s session. Circus db is finally showing some improvement. Stability is improving, and I got 2 more reps on each side vs last week with something still in the tank. We’ll see how the unilateral pressing goes in next week’s comp.

FW felt solid today as well. I worked up to 215 for 70’ fast and solid. No grip issues. I need to start pushing this more in the coming weeks. I want to really bring it in December.

Yoke felt great. I did squat grip easily, and went up to 425 … Read More »


2015-09-23

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-23

Wednesday, 9/23 Week B

2” Deficit Deadlift – 3 x 5+, 215 x5, 245 x5, 275 x11

Front Squat – 3 x 5+, 125 x5, 145 x5, 160 x10

Narrow Stance Front Squat – 45 x15

Hanging Leg Raise – 3 x 10, 10, 10, 10

Hammer Lunges – 3 x 10, 20, 20, 20

Glute Ham Raise – 3 x 10 with band assist, 10, 10, 10

Prowler Sprints – 10 rounds on the 1:15 with 135

These deficit deadlifts are feeling great. The 275 didn’t even feel like work until about the 8th rep.

Front squats are improving. I think half of it is just making myself keep going because I don’t enjoy this lift. I know I need to do it, but it’s just not fun for me the way other things are. I’ve added a set of light narrow stance reps to the end of … Read More »


2015-09-21

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-21

Monday, 9/21 Week B

Warmup – dynamic stretch and sledgehammer

Log Press Clean Every Rep – 3 x 5+, 85 x5, 100 x5, 110 x9 in 0:60s

Strict Overhead Press – 3 x 5+, 70 x5, 80 x5, 95 x8, (45 x15)

Bench – 3 x 10, 95, 95, 95

WG Pullups – 3 x 7, 1 band, 1 band, 1 band

Super Ram Bench – 3 x 7, 185, 185, 185

Db Rows – 3 x 10, 50, 60, 60

Rope/Sledgehammer – 3(1:00/1:00)

Log felt pretty easy today. I mean, the weight is very light, but I feel much more in control of it that I have in other clean each rep weeks. I was happy to hit 9 reps in 60s.

SOHP was another story. I didn’t hit my reps here today, so I’m backing down off the weight a bit. This lift is always a struggle for … Read More »


2015-09-19

Posted on September 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-19

Saturday, 9/19 Week B

Warmup – Equipment Loading

Circus db – 3 x 5+ each arm, 45 x5, 55 x5, 65 x5

Farmer’s Walk – 70’, 145, 185, 205

Yoke Squat Grip – 3 x 25’, 285, 305, 355

Yoke Regular Grip – 4 x 25’, 355, 415, 465, 505

Circus db is still a humbling experience. I think I got into my head a bit with these, as this is a weight I used to do easily when I wasn’t as strong, but I’ve lost a bit of confidence here. It will come back I suppose. They don’t actually feel that heavy, but I feel out of control, so the movement feels risky.

The FW felt pretty solid today. I moved much better with the 205, and grip wasn’t a problem. Now I just need to build from there.

Yoke felt great. I did squat grip easily, … Read More »


2015-09-16

Posted on September 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-09-16

Wednesday, 9/16 Week A

Warmup – Dynamic stretching, Jump rope, light deads

14” DL – 3 x 5+, 275 x5, 325 x5, 365 x6

Box Squat – 3 x 5+, 165 x5, 185 x5, 215 x8

BB Rollout – 3 x 10, 10, 10

Monster GM – 3 x 10, 135, 135, 135

45 degree Chain Step up – 3 x 10, 40, 40, 40

Stone Over Bar – 3(1:00/0:30) with 114# 5, 5, 4

I’m back into heavy deadlifts again this cycle in prep for my December competition. I won’t lie, these felt heavy. The difference between 18” vs 14” deads feels much bigger than I expected. I only got 6 reps on my 5+ round, but I think some of that is just that I haven’t pulled this heavy in a while. We’ll see how it goes next time.

The box squats are slowly coming back. The … Read More »


2015-09-14

Posted on September 14th, by dwalczak in Pam's Training Log. Comments Off on 2015-09-14

Monday, 9/14 Week A

Warmup – Dynamic stretching, foam rolling, light log press

Log Press – 3 x 5+, 100 x5, 120 x5, 130 x8

High Pull – 3 x 5+, 95 x5, 115 x5, 125 x10

Db SOHP – 3 x 6, 40, 40, 40

Power Rows – 3 x 10, 185, 185, 185

3 way shoulder raise – 3 x 10, 8, 8, 8

Pullovers – 3 x 10, 40, 40, 40

Tire Flip Conditioning w/ stepup 3 x (1:00/0:30), 6, 5.5, 6

 

Feeling very good coming into this session. My Deload/vacation was very relaxing.

Log went well today. I hit 8 at 130, but I got a bit off balance on the 8th rep, so I decided to call it good. I had one or two in the tank.

High pulls felt light, and I got 10 at 125. I did have to regrip the bar to get … Read More »


2015-09-02

Posted on September 2nd, by dwalczak in Pam's Training Log. Comments Off on 2015-09-02

Wednesday, 9/2 Week B

2” Deficit Deadlift – 3 x 5/3/1+, 205 x5, 235 x3, 275 x10

Front Squat – 3 x 5/3/1+, 135 x5, 155 x3, 175 x7

BB Rollouts from standing – 5 x 10 w/band assist, 10, 10, 10, 10, 10

Hammer Lunges – 5 x 10, 10, 10, 10, 10

Stone Over Bar – 5(1:00/0:30) with a 114# stone, 5, 6, 5, 3, 4

I felt good today, but very sleepy. Totally could have taken a nap after the front squats.

The deads were great, and I bumped the final set up from 265 to 275. 10 reps was easy.

Front squat felt better than normal too. I appreciate the value of front squats, but I still don’t like them very much.

BB rollouts are still hard, but I’m gaining control here. Hammer lunges are easy but the range of motion feels great.

I skipped the … Read More »


2015-08-31

Posted on August 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-08-31

Monday, 8/31 Week B

Warmup – Jump rope 1:00 / light cleans

Cleans – 3 x 5/3/1+, 105 x5, 115 x3, 135 x7

Push Press – 3 x 5/3/1+, 95 x5, 110 x3, 120 x8

Db Strict Overhead Press – 5 x 6-10, 30 x10, 40 x6, 40 x6, 40 x6, 40 x6

Power Rows – 5 x 10, 165, 185, 185, 185, 185

3 Way Shoulder Raises – 5 x 30, 8, 8, 8, 8, 8

BW Skulls – 5 x 10, PP-5, PP-5, PP-5, PP-5, PP-5

I’m starting to feel very ready for my vacation / Deload week. Really had to push myself to finish the workout, but my numbers were solid. I didn’t have a finisher in me today, but I don’t stress to much about skipping the finisher on my high volume days. Overall a solid session.

Cleans went well. I got 7 @ 135#, … Read More »


2015-08-29

Posted on August 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-08-29

Saturday, 8/29 Week B

Warmup – light circus db

Circus db Press – 3 x 5/3/1+, 50 x5, 55 x3, 60 x8R, 6L

Trap Bar Deads – 3 x 5/3/1+, 205 x5, 235 x3, 265 x2, 295 x1, 325 x1, 345 x1

FW – 3 x80’, 155, 185, 205 x 68’

Prowler Tow – 275 x 80’

Feeling great today, and excited to try out the new loadable dumbbell. I haven’t done any circus db in a while, and I’m definitely out of practice. The 60# felt a bit wobbly but not heavy. I got 8 reps on the right and 6 on the left.

For the trap bar deads, I was feeling ready for heavy weights, so I went up rather than just repping out the 1+ set. I hit 345 solidly and decided to stop there. It felt good.

The Farmer’s walks were a bit rusty, … Read More »


2015-08-26

Posted on August 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-26

Wednesday, 8/26 Week A

Box Squat – 3 x 5/3/1+, 155 x5, 185 x3, 225 x7

RDL – 3 x 5/3/1+, 185 x5, 225 x3, 275 x5

GHR with 1 Band Assist – 5 x 10, 10, 10, 10, 10

Sled Rows – 5 x 10, 90, 90, 90, 90, 90

45 degree Chain Step up – 5 x 10, 20, 20, 20, 20, 20

Stone Over Bar – 5(1:00/0:30) with 114# 6, 5, 4, 5, 3

I’ve been really hungry for heavy weights again. Box squat was feeling super easy, so I jumped the last set from 200 to 225. I got 7 easy reps and that felt solid.

Romanians also felt light, so I jumped that final set from 235 to 275. I got 5 solid reps here, and felt great at the heavier weight. So glad I’m finally feeling hungry for the weight again.

The modified … Read More »


2015-08-24

Posted on August 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-24

Monday, 8/24 Week A

High Pull – 3 x 5/3/1+, 105 x5, 120 x3, 135 x10

Log Press Clean Every Rep – 3 x 5/3/1+, 95 x5, 110 x3, 120 x7

Floor Press – 5 x 10, 115, 115, 115, 115, 115

WG Pullups – 5 x 10, 10, 10, 10, 10, 10

YTWLI – 5 x 10 each, G, G, G, G, G

Long Bar Curls – 5 x 10, 60, 60, 60, 60, 60

I was feeling pretty good coming into today’s session, but it’s very muggy in here today. I wore out quicker than I wanted to, but I also sweated through my towel.

The high pull was moving nicely. 10 reps at 135 was fairly easy. I’m feeling very explosive with these.

The log press clean every rep is also improving. I had a full 7 and nearly an 8th rep before 0:60s was up.

Floor … Read More »


2015-08-19

Posted on August 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-19

Wednesday, 8/19 Week B

2” Deficit Deadlift – 3 x 3+, 195 x3, 225 x3, 255 x11

Front Squat – 3 x 3+, 125 x3, 145 x3, 165 x7

BB Rollouts from standing – 4 x 10 w/band assist, 10, 10, 10, 10

Hammer Lunges – 4 x 10, 10, 10, 10

Good Mornings – 4 x 10, 95, 135, 135, 135

Stone Over Bar – 4 (1:00/0:30), 5, 5, 6, 5

Today was a good day. I finally feel hungry for heavy weights again, which is a relief. The deads felt super light, and 11 reps was easy. It’s time to start cranking it up again.

Front squat felt better, and I got 7 reps at 165. This is an improvement over the last several weeks, so I’ll take it.

The bb rollouts are coming along. Hammer lunges felt great. Good mornings felt solid again, and I brought … Read More »


2015-08-17

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-17

Monday, 8/17 Week B

Warmup – Jump rope 1:00 / rest 0:30 x 3

Cleans – 3 x 3+, 95 x3, 110 x3, 125 x7

Push Press – 3 x 3+, 85 x3, 100 x3, 115 x10

Db Strict Overhead Press – 4 x 6+10, 30 x10, 40 x6, 40 x6, 40 x6

Power Rows – 4 x 10, 155, 165, 165, 165

3 Way Shoulder Raises – 4 x 30, 8, 8, 8, 8

BW Skulls – 4 x 10, PP-4, PP-5, PP-5, PP-5

Tire Flip/Plyo Conditioning – 4x (1:00/0:30rest), 5, 4, 4, 4

I was feeling decent today. Cleans tend to wear out my grip like nothing else. I stopped at 7 reps. Weight wasn’t too heavy, but I was losing confidence in my grip.

The push press is feeling much better today. I got 10 reps fairly easily, which is closer to where I should be. It’s … Read More »


2015-08-12

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-12

Wednesday, 8/12 Week A

Warmup – light squats

Box Squat – 3 x 3+, 150 x3, 170 x3, 195 x10

RDL – 3 x 3+, 175 x3, 205 x3, 225 x10

GHR with 1 Band Assist – 4 x 10, 10, 10, 10

Sled Rows – 4 x 10, 90, 90, 90, 90

45 degree Chain Step up – 4 x 10, 10, 10, 10

Stone Over Bar – 4(1:00/0:30) with 114# 6, 4, 4, 4

The box squats felt pretty good. The strength is coming back to me, and these felt better than last time.

Romanians felt light this week. I got 10 reps easily, and will bump that up next cycle.

The modified GHR is still challenging, but I dropped back down to one band.

The sled rows felt better today. Focused on using a full range of motion with this.

The chain stepups were pretty easy as well. Lefty … Read More »


2015-08-10

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-10

Monday, 8/10 Week A

Warmup – light high pulls, shoulder band

High Pull – 3 x 3+, 95 x3, 115 x3, 125 x15

0:60 Log Press Clean Every Rep – 3 x 3+, 90 x3, 100 x3, 115 x7

Floor Press – 4 x 10, 115 x10, 115 x10, 115 x10, 115 x10

WG Pullups – 4 x 10 with 1 band, 10, 10, 10, 10

YTWLI – 4 x 10 each, G, G, G, G

Long Bar Curls – 4 x 10, 55, 55, 60, 60

Tire Flip Conditioning with power step up 4 x (1:00/0:30 rest), 6.5, 6, 6, 5.5

I came in today feeling pretty good. High pulls felt great. I started these very light so I can focus on feeling explosive. 15 reps was easy. I’m going to push the weight more next cycle.

The log clean every rep is improving, but I need more reps … Read More »


2015-08-08

Posted on August 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-08

Saturday, 8/8 Week A

Warmup – Light Circus db

Circus db – 3 x 3+, 40 x 3ea side, 70 x 5ea side clean only

OH Yoke Press – 3 x 3+, 195 x3, 195 x3, 205 x10

OH Yoke Walk – 2 x 20’, 195

Squat Grip Yoke – 3 x 25’, 275, 315, 365

Yoke – 3 x 25’, 365, 395, 465

Today was kind of a rude awakening with circus db. I just didn’t have the confidence to go for it with the 70. So, I cleaned it 5x each side and worked on holding it stable on my shoulder. I may be ordering some additional dumbbells sooner than I thought.

My OH Yoke presses are improving. The negatives are much more controlled.

I spontaneously added a round of OH Yoke walks to this session. They are really challenging, so I think I’ll build on this … Read More »


2015-08-05

Posted on August 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-08-05

Wednesday, 8/5 Week B

2” Deficit Deadlift – 3 x 5+, 185 x5, 210 x5, 235 x10

Front Squat – 3 x 5+, 115 x5, 135 x5, 155 x5

BB Rollouts from standing – 3 x 10 w/band assist, 10, 10, 10

Hammer Lunges – 3 x 10, 10, 10, 10

Good Mornings – 3 x 10, 45, 45, 45

Today was a ‘live to fight another day’ kind of workout.

The deads were fine, and I could have had more than 10 reps, but I wasn’t feeling it.

I managed to make myself do the rest of the session, but it was a rough day. Front squat just felt terrible, so I put in my 5 reps and got out of there.

I kept the rest of the session very light, taking the good mornings down to the bar. The bb rollouts were challenging, and I hope to … Read More »


2015-08-03

Posted on August 3rd, by dwalczak in Pam's Training Log. Comments Off on 2015-08-03

Monday, 8/3 Week B

Warmup – light cleans, shoulder band

Clean – 3 x 5+, 90 x5, 105 x5, 115 x10

Push Press– 3 x 5+, 75 x5, 90 x5, 105 x10

Power Rows – 3 x 10, 135 x10, 155 x10, 155 x10

3way Shoulder Raise – 3 x 30, 8, 8, 8

BW Skulls – 3 x 10, PP-4, PP-4, PP-4

Tire Flip w/Plyo Conditioning – 3 x (1:00/0:30), 4.5, 4.5, 4.0

Today was neither good nor bad, but merely ok.

Cleans are coming along. I got 9 @ 115#. These don’t feel heavy at all, but my grip wears out at higher reps.

Push press feels awkward to me after sticking with the log for so long. I got confused, and did amrap on my second set. It felt good and I got 10 easily, so I decided to just stick with that.

The db OHP was a … Read More »


2015-08-01

Posted on August 3rd, by dwalczak in Pam's Training Log. Comments Off on 2015-08-01

Saturday, 8/3 Week B

Warmup – Equipment loading

Trap Bar Deads – 3 x 5+, 175 x5, 205 x5, 235 x15

So today was a bust. I had a good light trap bar deadlift session, and then when I got everything outside, it started raining, and I had to get everything inside asap. By the time I’d wiped everything down, I had lost my motivation entirely and I bagged the day. I was struggling to get myself in a proper training headspace to begin with, and the weather just ruined my mood. Of course, by the time I was headed to my car, it was sunny and nice out again. I will live to train another day.


2015-07-29

Posted on July 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-29

Wednesday, 7/29 Week A

Warmup – (1:00/0:30) KB work

Box Squat – 3 x 5+, 135 x5, 160 x5, 185 x10

RDL – 3 x 5+, 165 x5, 185 x5, 210 x10

GHR with 2 Band Assist – 3 x 10, 10, 10

Sled Rows – 3 x 10, 80, 80, 80

45 degree Chain Step up – 3 x 10, 10, 10

Stone Over Bar – 4(1:00/0:30) with 114# 5, 3, 3, 3

The kb warmup felt great. I’m really trying to feel more athletic lately and this helped.

The box squats also felt great. I’m so unused to back squatting that 185 didn’t feel that light, but I got 10 reps pretty easily.

Romanians didn’t feel particularly light either, but that might be because of the 18 reps of axle deadlift on Saturday. I still got 10 reps easily.

The modified GHR is still very tough. I added a … Read More »


2015-07-27

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-27

Monday, 7/27 Week A

Warmup – light high pulls, shoulder band

High Pull – 3 x 5+, 90 x5, 105 x5, 120 x12

Log Press Clean Every Rep – 3 x 5+, 80 x5, 95 x5, 105 x12

Floor Press – 3 x 10, 95 x10, 105 x10, 110 x10

WG Pullups – 3 x 10 with 1 band, 10, 10, 10 w/2 bands

YTWLI – 3 x 10 each, G, G, G

Long Bar Curls – 3 x 10, 45, 50, 55

I was mildly sore from Granite State on Saturday. I decided to start a new A/B cycle today instead of going back into the cycle I was in last week. I’ve wanted to get back into the A/B cycle to develop some explosiveness and work on form with lighter weight after all the heavy stuff leading into nats. After picking up a few pounds in … Read More »


2015-07-25 Meet Report

Posted on July 27th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-25 Meet Report

Saturday, 7/25, Granite State Meet Report

I felt very relaxed coming into this meet. After Nationals, it was refreshing to come into a meet with no expectations and just have fun. It was also great to see a bunch of my local strongman friends and not have to entertain my family.

Viking Press was first, and it was a new event for me. I had no idea what I was doing, which I think is sometimes better than being partially prepared. I just tried to get a lot of leg drive and a good drop. I took second in this event with 5 reps. Video here.

Axle Deadlift was next. This was also a new event for me, but I was confident in my deadlift. I hit 18 reps with the 300# axle, which easily won this event.  Video here.

Thor’s Hammer Hold was … Read More »


2015-07-20

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-20

Monday, 7/20

Warmup – light cleans

Cleans – 3 x 3+, 95 x3, 110 x3, 125 x8

Push Press – 3 x 3+, 95 x3, 110 x3, 125 x5

Db Strict OHP – 4 x 10, 20×10, 20×15, 30×10, 30×10

Power Rows – 4 x 10, 135, 135, 135, 135

3 way shoulder raise – 4 x 30, 8, 8, 8, 8

BW Skulls – 4 x10, PP-4, PP-4, PP-4, PP-4

Feeling better today, but still not like my usual self. Here’s hoping I can get it together for Saturday’s comp.

I got the 125# cleans for 8 today, with two in the tank. They didn’t feel great, but I did them.

Push press felt heavy, which was surprising. I could have pushed it (no pun intended) but 5 was a grind and I don’t want to come into Saturday tired. I’m not going to sweat it right now.

The db … Read More »


2015-07-18

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-18

Saturday, 7/18

Warmup – Light push presses

OH Yoke Press – 3 x 3+, 195 x3, 195 x3, 205 x9

Yoke Squat Grip – 3(2 x 25’), 265, 305, 355

Yoke Side Grip – 3(2 x 25’), 355, 395, 445

Keg Carry/Prowler Medley – 2 x 100’ea of 135# Keg, 135# Prowler

I have been a little out of sorts and I can’t say I was fired up coming into this session, but I knew I needed it. Lifting tends to make me feel better, and today did help.

The yoke OH Press is coming along. I hit 9 @ 205#. It’s hard to tell exactly how that will translate to the Viking press on Saturday, but I guess we’ll see.

Squat grip yoke still feels totally unstable. It doesn’t feel heavy, just no control over the implement that way. I suppose it’s good to work on feeling … Read More »


2015-07-15

Posted on July 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-15

Wednesday, 7/15

Warmup – Tire flip 60sec 12

2” Deficit Deadlift – 3 x 5+, 175 x5, 205 x5, 255 x12

Box Squat – 3 x 5+, 135 x5, 155 x5, 175 x10

GHR with Band Assist – 3 x 10, 10, 10, 10

Sled Rows – 3 x 10, 45, 70, 80

Hanging Leg Raise – 3 x 10, 10, 10

Keg Over Bar – 3(1:00/0:30) with 135# Keg, 5, 3, 2

 

Feeling almost entirely back on track. The tire flips actually felt good today. I only got 12 full flips, but I felt better than I have in a long time.

2” deficit deadlifts were really easy as expected. They felt great and I am excited to work on deep straight bar deads again.

Box squat also felt easy and good. I got 175 for 10 today, with one or two in the tank. It is kind of … Read More »


2015-07-13

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-13

Monday, 7/13

Warmup – 5(1:00/0:15) Jump Rope

Cleans – 3 x 5+, 85 x5, 105 x5, 115 x7

Push Press – 3 x 5+, 85 x5, 105 x5, 115 x0

Db Strict OHP – 3 x 10, 20, 20, 20

3 way shoulder raise – 3 x 30, 8, 8, 8

Prowler Conditioning – 10 x 100’ 135# Prowler, 100’ Sprint

I was very tired coming into this session. I poured a stone this weekend and wrestled it into my car today, and then into the gym. My forearms were just done before I even got started, and I ended up cutting a lot of things in an effort not to ding myself in my most injury prone area.

Honestly, I had plenty more reps in me on both cleans and push press, but it was really straining the forearms to stabilize the weight. I blew out the … Read More »


2015-07-11

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-07-11

Saturday, 7/11

Warmup – Light push presses

OH Yoke Press – 3 x 5+, 195 x5, 195 x5, 195 x10

Yoke Squat Grip – 3(2 x 25’), 245, 285, 325

Yoke Side Grip – 3(2 x 25’), 325, 375, 425

Keg Carry/Prowler Medley – 4 x 75’ea of 135# Keg, Sprint, 135# Prowler

Today was my first day back. I didn’t go too heavy, but it didn’t feel too bad. I definitely need work on my squat grip yoke. I feel totally unstable, just like I did at Nats. It doesn’t feel heavy, just no control over the implement that way.

The keg carry prowler medley felt pretty good.


2015-06-27 Meet Report

Posted on July 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-27 Meet Report

Saturday, 6/27, USS Nationals Meet Report

This was some heavy weight.

This meet was by far the most challenging competition of any kind that I’ve ever participated in. I was initially very disappointed with my results, but after some time to reflect, my perspective has changed somewhat. I learned a lot, I made some great new friends, and I got a chance to see what the next level looks like.

The traveling portion of the meet did not go according to plan at all. I had planned to take the extra early flight, weigh in early, eat and then get a nice nap. I was up at 3am and then our connection was delayed 4 hours. I was exhausted and hungry. I ended up having to just eat in the airport which was not ideal. At least there was Chipotle.

Yoke was first, and … Read More »


2015-06-24

Posted on June 24th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-24

Wednesday, 6/24, 3 Days Out – Deload

Deload week update

I’m on my final Deload week, and I’m feeling super motivated for Saturday. I’ve been eating well, and actually actively combating the rapid weight loss that sometimes hits me the last few weeks before a meet. I don’t want to lose all my hard work now. My weight is a few pounds below where I projected, but I feel great, and my numbers have been solid. I’m leaner than I’ve been in a long time. I feel strong, explosive and fast right now, and I can’t wait to compete in Indy on Saturday.

Since the beginning of the year, I’m down 27.8 lbs and 3.0% bodyfat. I’m feeling very solid, and anticipatory like a coiled spring.


2015-06-17

Posted on June 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-17

Wednesday, 6/17, 1 Week Out

Warmup – Tire flip 60sec 12

18” Deadlift – 5/3/1+, 365 x5, 405 x3, 455 x0

Front Squat – 5/3/1+, 155 x5, 175 x3, 195 x3

Good Mornings – 4 x 10, 155, 155, 155, 155

BB Lunge – 4 x 10, 65, 65, 65, 65

Hanging Leg Raise – 4 x 10, 10, 10, 10

 

Today was not the ideal final training day. My car got sick on the way here. I found out that it needs $1200 of work as I was warming up for deadlifts. It was distracting and stressful and I didn’t pull well today. 405 felt heavier than it should and 455 just didn’t want to move. Honestly, I think it was all mental, but that is not how I wanted to end my meet prep.

Front squat was a bit of a redemption. I got 3 at … Read More »


2015-06-15

Posted on June 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-15

Monday, 6/15, 1 Week Out

Warmup – Light log presses

Log Press – 5/3/1+, 125 x5, 140 x3, 160 x1

Strict Overhead Press – 5/3/1+, 90 x5, 100 x3, 110 x5

Wide Grip Pullups – 5 with 1 black band, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Hammers – 5 x 10, 40, 40, 40, 40, 40

BW Skulls – 5 x 10, PPSQ-4, PPSQ-4, PPSQ-4, PPSQ-4, PPSQ-4

Tire Flip Conditioning – 5 x (1:00/0:30), 11, 10, 10, 9, 10

I was very tired coming into this session. I didn’t want to get out of bed this morning. My right shoulder was tired from painting the house all day yesterday.

Log went well considering. I got 160 for 1 rep, but given how I have felt I called it a win. I didn’t want to miss a rep this close to … Read More »


2015-06-13

Posted on June 16th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-13

Saturday, 6/13, 1 Week Out

Warmup – Loading Equipment into my car

Stone Trainer – 5/3/1+, 157 x5, 177 x3, 202 x5

Yoke – 3 (2 x 30’), 445, 495, 575

Frame Carry – 3 x 60’, 320, 340, 410

Keg Carry / Prowler – 2 x 60’, 135/225 as a double

Still feeling great headed into today’s session. Stone trainer was tough, but I cracked the 200 pound barrier for 5 reps. They weren’t the prettiest reps ever, but it went up.

Yoke was a fun challenge. The 575 felt really heavy the first pass and I got a little wobbly, but managed not to drop it. The second pass was solid. Looking forward to the 550 yoke at nationals.

Frame was solid today. I decided to shorten the distance to the 60’ competition distance rather than the 100’ I’ve been training. The 410 went 60’ fairly … Read More »


2015-06-10

Posted on June 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-10

Wednesday, 6/10, 2 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 3+, 335 x3, 385 x3, 425 x5

Front Squat – 3 x 3+, 145 x3, 165 x3, 185 x4

Good Mornings – 4 x 10, 155, 155, 155, 155

BB Lunge – 4 x 10, 65, 65, 65, 65

Hanging Leg Raise – 4 x 10, 10, 10, 10, 10

Stone Over Bar – 4 x (1:00/0:30), 1, 1, 1, 1

 

I wasn’t feeling terribly explosive today. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts were tough. I got 5 at 425 today, which was a 2 rep PR, but the reps were pretty sloppy. It felt good to grind out some tough reps, but it also tired me out.

Front squat was definitely impacted by the big effort on deads. I got 4 at 185, which was not … Read More »


2015-06-08

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-08

Monday, 6/8, 2 Weeks Out

Warmup – Light log presses

Log Press – 3 x 3+, 115 x3, 135 x3, 150 x2

Strict Overhead Press – 3 x 3+, 80 x3, 95 x3, 105 x7

Wide Grip Pullups – 4 x 10 with 1 black band, 10, 10, 10, 10

Db Flys – 4 x 10, 20, 20, 20, 20

Hammers – 4 x 10, 40, 40, 40, 40

BW Skulls – 4 x 10, PPSQ-4, PPSQ-4, PPSQ-4, PPSQ-4

Tire Flip Conditioning – 4 x (1:00/0:30), 10, 10, 10, 10

I was not feeling so great coming into this session. My stomach was a bit off, and my appetite as well.

Log was shaky today. I only got 150 for 2, which was disappointing. I was having trouble staying tight with the log on my chest. I can’t say I was happy with it, but consistency is not my strong … Read More »


2015-06-06

Posted on June 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-06

Saturday, 6/6, 2 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 3+, 144.5 x3, 167 x3, 184.5 x10

Yoke – 3 (2 x 30’), 415, 475, 535

Frame Carry – 3 x 100’, 290, 340, 390

Keg Carry / Prowler – 3 x 100’, 135/225, 135/225, 135, 225

Still feeling great headed into today’s session. Stone trainer felt good. I hit 184.5 x 10, a 4-rep improvement over last cycle. I am pleased with the progress I’ve made in the last couple of cycles with this.

Yoke is really coming along. I am feeling much more solid under heavier weights. The 535 didn’t feel that heavy, and I got it moving pretty well.

Frame was fine. I didn’t feel quite as fast with the 390, and my grip was struggling by the end of the 100’, but I was very solid through … Read More »


2015-06-03

Posted on June 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-06-03

Wednesday, 6/3, 3 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 5+, 315 x5, 355 x5, 405 x8

Front Squat – 3 x 5+, 135 x5, 155 x5, 175 x8

Good Mornings – 3 x 10, 155, 155, 155

BB Lunge – 3 x 10, 65, 65, 65

Hanging Leg Raise – 3 x 10, 10, 10, 10

Stone Over Bar – 3 x (1:00/0:30), 1, 1, 1

 

I came in today feeling middle of the road. I’m still rather sore from Monday, and I didn’t sleep very well last night. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts weren’t great. I got 8 at 405 today, and I missed the rack on rep 6, which basically smoked me out. I’m pretty inconsistent here, but that wasn’t too bad for an off day.

Front squat was also not my best. … Read More »


2015-06-01

Posted on June 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-06-01

Monday, 6/1, 3 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 3 x 5+, 110 x5, 125 x5, 140 x8

Strict Overhead Press – 3 x 5+, 75 x5, 90 x5, 100 x7

Wide Grip Pullups – 3 x 10 with 1 black band, 10, 10, 10

Db Flys – 3 x 10, 20, 20, 20,

Hammers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 10, PPSQ-4, PPSQ-4, PPSQ-4

Tire Flip Conditioning – 3 x (1:00/0:30), 13, 9, 9

I got adjusted today, so I was feeling great coming into this session.

Log was my friend today. I’ve been focusing on maximizing leg drive with a wider stance. I hit 140 for 8 today, which is a PR.

I was a bit spent from the log, and strict overhead press was affected. I only got 7 reps on my 1+ set at 100 … Read More »


2015-05-30

Posted on May 31st, by dwalczak in Pam's Training Log. Comments Off on 2015-05-30

Saturday, 5/30, 3 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 5+, 134.5 x5, 157 x5, 177 x12

Yoke – 3 (2 x 30’), 375, 445, 505

Frame Carry – 3 x 100’, 260, 300, 360

Keg Carry / Prowler – 2 x 100’, 135/225, 135/225

I was ready to get back to work today. Feeling primed to hit the final 3 week cycle hard. Stone trainer felt solid. I hit 177 x 12, a 3-rep improvement over last cycle. I was pleased with this.

Yoke felt great, though it was so hot today I had some trouble with it slipping due to sweat. I chalked up better on the back and traps for the last set and it adhered better. I felt much more solid under this weight vs 515 two weeks ago. It’s only 10 lbs less, so I … Read More »


2015-05-28

Posted on May 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-28

Thursday, 5/28, 4 Weeks Out – Deload

Deload week update

I’ve been on a much needed Deload week, and I’m finally starting to feel like moving heavy weight again. I’m dry from here on out until after the meet, and right now that actually feels good. My weight is at right where I want it, and I’m leaner than I’ve been in a long time. I feel strong, explosive and fast right now, and I can’t wait to get back at it on Saturday.

Since the beginning of the year, I’m down 22.0 lbs and 2.5% bodyfat. I’m feeling very solid in my lifts, and getting fired up for Indy.  The countdown is on.


2015-05-20

Posted on May 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-20

Wednesday, 5/20, 5 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 5/3/1+, 335 x5, 385 x3, 425 x3

Front Squat – 5/3/1+, 150 x5, 170 x3, 190 x3

Keg Over Bar – 5 x (1:00/0:30), 5, 3, 5, 3, 3

 

I came in today feeling pretty beat up. The tire flips felt sluggish, and I got only 12 reps.

18” deadlifts felt heavy. I got 3 at 425 today, which is a PR, but less than I was hoping for. I know I’m inconsistent with these, and I just didn’t have my A game today.

Front squat also felt heavy. I got 3 at 190, also a PR, and also less than I was hoping for. I was feeling exhausted at this point, and bailed on the high volume assistance work I had planned.

I finished with a round of keg over bar. I wanted … Read More »


2015-05-18

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-18

Monday, 5/18, 5 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 140 x3, 155 x0

Strict Overhead Press – 5/3/1+, 85 x5, 95 x3, 105 x7

Wide Grip Pullups – 5 x 8 with 1 black band, 8, 8, 8, 8, 8

Db Flys – 5 x 10, 20, 20, 20, 20, 20

Hammers – 5 x 10, 40, 40, 40, 40, 40

BW Skulls – 5 x 10, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3

Tire Flip Conditioning – 5 x (1:00/0:30), 9, 8, 8, 8, 8

 

Feeling very rough coming into this session. I’ve been hitting things hard and I’m due for my upcoming Deload week.

Log went poorly. I’ve been focusing on maximizing leg drive with a wider stance, and while that is improving, I didn’t get the 155 pressed today. The 140 set felt easy though, so that’s something.

Strict overhead press … Read More »


2015-05-16

Posted on May 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-16

Saturday, 5/16, 5 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 5/3/1+, 144.5 x5, 169.5 x3, 182 x6

Yoke – 3 (2 x 30’), 395, 445, 515

Frame Carry – 3 x 100’, 290, 320, 370

Keg Carry / Prowler – 3 x 100’, 120/185, 120/185

Coming into my 5/3/1+ week, I am tired, but feeling strong. I stayed on plan, and hit the stone trainer rather than the actual stone as I was considering. I wanted to hit the heavy set to prepare for the heavy stones at nats. I was ok with 182 for 6 considering that’s a PR, but was definitely feeling tired.

Yoke was next. I’ve been ramping up aggressively to get myself ready for a 550 yoke at nats. With the knee sleeves, and belt the 515 was still pretty heavy. But, I was in no danger of … Read More »


2015-05-13

Posted on May 13th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-13

Wednesday, 5/13, 6 Weeks Out

Warmup – Tire flip 60sec 13.5

18” Deadlift – 3 x 3+, 315 x3, 365 x3, 405 x10

Front Squat – 3 x 3+, 140 x3, 160 x3, 185 x7

BB Lunge – 4 x 10, 40, 40, 40, 40

Hanging Leg Raise – 4 x 10, 10, 10, 10

Stone Over Bar – 2 x (1:00/0:30), 3, 1

 

Felt pretty good today. The tire felt easy today, and I got 13.5 reps. Caught the bad edge at the last rep, or I would have had 14.

18” deadlifts felt great. I got 10 at 405 today, and it was my grip that was failing. I had at least two left in the tank.

Front squat felt good, and getting 7 at 185 was a PR, and a 2 rep improvement over last time.

I skipped the good mornings this week so I’d be fresh … Read More »


2015-05-11

Posted on May 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-11

Monday, 5/11, 6 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 3 x 3+, 115 x3, 130 x3, 145 x3

Strict Overhead Press – 3 x 3+, 80 x3, 90 x3, 100 x7

Wide Grip Pullups – 3 x 8 with 1 black bands, 8, 8, 8

Db Flys – 3 x 10, 20, 20, 20,

Hammers – 3 x 10, 40, 40, 40,

BW Skulls – 3 x 10, PPSQ-3, PPSQ-3, PPSQ-3

1.5 mile chain run w/40#

 

I wasn’t feeling very fresh today after working on a stone wall in my back yard yesterday.  My forearms were very sore.

My relationship with the log is improving. I’ve been really focusing on maximizing leg drive with a wider stance. I hit the 145 for 3, which is not great, but I’ll take it.

Strict overhead press felt solid. I got 7 reps on my 3+ … Read More »


2015-05-09

Posted on May 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-09

Saturday, 5/9, 6 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x 3+, 134.5 x3, 152 x3, 177 x9

Yoke – 3 (2 x 30’), 365, 425, 465

Frame Carry – 3 x 100’, 270, 310, 360

Keg Carry / Prowler – 2 x 100’, 120/185, 120/185

Today I was excited to test out my new SBD knee sleeves. At the weights I’ve got to hit for nats, I figured some knee support was in order.

The stone trainer went very well. I got 9 reps at 177, which was a 3 rep improvement over last week. I’m excited to get the actual stones into action this week now that it’s done curing.

Yoke was next. I’ve been ramping up aggressively to get myself ready for a 550 yoke at nats. With the knee sleeves, the 465 felt really solid with plenty of … Read More »


2015-05-06

Posted on May 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-06

Wednesday, 5/6, 7 Weeks Out

Warmup – Tire flip 60sec 14

18” Deadlift – 5/3/1+, 325 x5, 365 x3, 410 x8

Front Squat – 5/3/1+, 145 x5, 160 x3, 185 x5

Good Mornings – 5 x 10, 145, 145, 145, 145, 145

BB Lunge – 3 x 10, 75, 75, 75

Core Blaster hip raise paused situps – 5 x 10, 10, 10, 10, 10

Keg Over Bar – 5 x (1:00/0:30), 7.5, 6, 4, 4, 4

1.5 mile cool down run

 

Today was a pretty solid day, even after not feeling well last night.  The tire felt easy today, and I got 14 reps.

18” deadlifts were pretty good.  I got 8 at 410 today, and it was my grip that was failing.  I had one or two left in the tank.   That’s a high rep PR for me, and bodes well for the car deadlift at nats.

Front squat … Read More »


2015-05-04

Posted on May 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-04

Monday, 5/4, 7 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 140 x3, 150 x3

Strict Overhead Press – 5/3/1+, 80 x5, 95 x3, 105 x5

Wide Grip Pullups – 5 x 10 with 2 lighter bands, 10, 10, 10, 10, 10

Db Flys – 5 x 10, 20, 20, 20, 20, 10

Hammers – 5 x 10, 40, 40, 40, 10

BW Skulls – 5 x 10, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3

1.5 mile chain run w/20#

My relationship with the log has been strained lately.  I no repped the 150# in the last show.  Last week, I couldn’t even clean 145 which had never happened to me before.  It was a rough training session and I ended up bailing halfway through.  Today, I put on my favorite workout tank, cranked up the not so client friendly playlist, and banged out … Read More »


2015-05-02

Posted on May 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-05-02

Saturday, 5/2, 7 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 5/3/1+, 137 x5, 157 x3, 177 x6

Yoke – 3 (2 x 30’), 285, 380, 435

Frame Carry – 3 x 100’, 270, 310, 350

Keg Carry / Prowler – 2 x 100’, 120/185, 120/185

I felt great today.  The stone trainer went well.  I was happy with 6 reps at 177.  This was the heaviest I’ve gone with the stone trainer, and it felt pretty good.  I’m excited to get the actual stones into action.  I worked with the stone trainer and the yoke inside and then moved outside for the frame carry and medley.

Yoke also felt great.  I am still experimenting with hand position, but my start is getting better.  This was also the heaviest I’ve gone on yoke so far, and it still felt easy.  Going to keep … Read More »


2015-04-29

Posted on April 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-29

Wednesday, 4/29, 8 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 3+, 305 x3, 345 x3, 390 x5

Front Squat – 3 x 3+, 135 x3, 150 x3, 170 x9

Good Mornings – 4 x 10, 145, 145, 145, 145

BB Lunge – 4 x 10, 75, 75 – bailed

Core Blaster hip raise paused situps – 4 x 10, 10, 10, 10

Keg Over Bar – 4 x (1:00/0:30), 7, 4, 4, 3

1 mile chain run w/20lbs of chains

 

Today was a bit of a mixed bag.  The tire felt ok today, but I only got 12 reps.

18” deadlifts were poor.  I got 5 at 390 today with one or two left in the tank.   I’m very up and down with these, and today was a down day.

Front squat felt good, and getting 9 at 170 was a solid improvement.

The good mornings … Read More »


2015-04-27

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-27

Monday, 4/27, 8 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press –3 x 3+, 115 x3, 135 x3, 145 x0, 120 x5

Strict Overhead Press – 3 x 3+, 75 x3, 85 x3, 95 x7

Wide Grip Pullups – 4 x 10 with 2 lighter bands, 10, 10, 10, 10

Db Flys – 4 x 10, 20, 20, 20, 20

Hammers – 4 x 10, 40, 40, 40

BW Skulls – 4 x 10, PPSQ-3, PPSQ-3, PPSQ-3

Tire Flip – 4 x (1:00 / 0:30), 11, 9, 9

Ok, break is over.  I had a bad nutritional weekend, and feel like crap today.  I was still pretty sore from Saturday’s axle pressing when I started working with the log.

I have a bit of a grudge against the log after no repping it in the last show.  I had a crappy log session, I think primarily due … Read More »


2015-04-25

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-25

Saturday, 4/25, 8 Weeks Out

Warmup – light dynamic warmup with prowler pushes

Axle Clean and Press

Keg Carry / Sled Drag Medley

Odd Object Load

Today I attended a “Solstice Training Day.”  It was an instructional event geared towards the Queen of the Solstice Strongwoman competition later this year.  I am not currently planning to attend, but I thought it would be a good opportunity to get some event specific instruction.

Getting my hands on a true competition axle was really helpful.  The only time I’ve handled an axle before was in a competition, and I believe that it was under-loaded which made it very easy.  The instruction on the continental press was very helpful, and I will be incorporating this into my training after nationals.

The keg carry reverse sled drag medley was fun, but I didn’t feel like I picked up anything new there.  … Read More »


2015-04-22

Posted on April 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-22

Wednesday, 4/22 – 9 Weeks Out

Warmup – Tire flip 60sec 12

18” Deadlift – 3 x 5+, 280 x5, 325 x5, 365 x10

Front Squat – 3 x 5+, 125 x5, 145 x5, 160 x10

Good Mornings – 3 x 10, 135, 135, 135

BB Lunge – 3 x 10, 95, 95, 95

Core Blaster hip raise paused situps – 3 x 10, 10, 10

Keg Over Bar – 3 x (1:00/0:30), 5, 5, 4

 

It took me a while to get going today, but one I did I felt pretty good.  The tire still felt like work today, but 12 reps isn’t so bad.

18” deadlifts were solid.  I got 10 at 365 today with plenty left in the tank.   I didn’t feel as crisp as I wanted, so I didn’t worry about hammering out higher reps.  I figure after my 50 reps in the last show, … Read More »


2015-04-20

Posted on April 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-20

Monday, 4/20 9 Weeks Out

Warmup – Jump Rope, Light log presses

Log Press –3 x 5+, 105 x5, 120 x5, 135 x6

Strict Overhead Press – 3 x 5+, 80 x5, 90 x5, 105 x3

Wide Grip Pullups – 2 x 10 with 2 lighter bands, 10, 10, 10

Db Flys – 3 x 10, 20, 20, 20

Hammers – 3 x 10, 40, 40, 40

BW Skulls – 3 x 10, PPSQ-3, PPSQ-3, PPSQ-3

Tire Flip – 3 x (1:00 / 0:30), 11, 9, 9

I was still pretty sore from Saturday’s session and surprised how much my chest and arms were feeling the prowler pushes.

I have a bit of a grudge against the log after no repping it in the last show.  I don’t want that to happen at nats.  I feel like I really have to go after it since I only have an 8” … Read More »


2015-04-18

Posted on April 21st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-18

Saturday, 4/18, 9 Weeks Out

Warmup – Loading Equipment into my car

Stone Trainer – 3 x5+, 120 x5, 137 x5, 157 x8

Yoke – 3 (2 x 30’), 295, 335, 385

Frame Carry – 3 (2 x 100’), 230, 270, 320

Keg Carry / Prowler – 2 x 80’, 120/185, 120/185

Today was the first training session in preparation for USSI Nationals.  I am very excited to have qualified for this competition with so little strongman experience.  I have 9 weeks to get ready and I’m psyched to get started.

I started my warmup by dragging a bunch of equipment out to my car.  I wanted to get outside to train some longer distances than I can inside.  I worked with the stone trainer and the yoke inside and then moved outside for the frame carry and medley.

The stone trainer went well.  I was happy with … Read More »


2015-04-12 Meet Report

Posted on April 12th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-12 Meet Report

Sunday, 4/12, MA Strongest Man and Woman

Today was a great day for a meet.  One of the first nice days of the year.

I had a tough start with the log press.  I knew the 150 was going to be a challenging weight, but I thought I’d get at least a rep or two.  In warmups, things felt heavy, and it made me nervous.  I was last, and watched a bunch of people not get a rep.  On the plus side, the other woman in my division didn’t get a rep either, so the pressure was off me.  On the minus side, I didn’t get a rep either.  So, we were even after the first event.

The second event was the car deadlift.  I was a little nervous because they didn’t tell us the weight.  All it said was train heavy.  Watching … Read More »


2015-04-08

Posted on April 8th, by dwalczak in Pam's Training Log. Comments Off on 2015-04-08

Wednesday, 4/8 Deload Week

I’m on my deload week, and starting to feel very antsy.  I can’t wait to get to the meet on Sunday.  My last few heavy days went well, and I feel like I’m as ready as I’m going to get.

I did some speed log work on Monday that felt great, and today I hit some light front squats and good mornings.  Also, I did some short and light sled pulls just to get a little blood moving.  I feel ready to throw some big weight around on Sunday.

Weight and bodyfat update:  Since 1/5/15, I’m down 20.6 pounds and 1.7% bodyfat.  I’m less concerned about getting the number on the scale to go down at this point.  Now I’m focused on keeping the bodyfat number going down without losing performance.  Slow and steady.  I expect a slight rebound … Read More »


2015-04-01

Posted on April 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-04-01

Wednesday, 4/1 Week 3

Warmup – Tire flip 60sec 13

18” Deadlift – 5/3/1+, 315 x5, 365 x3, 405 x10

Front Squat – 5/3/1+, 135 x5, 155 x3, 175 x6

Good Mornings – 5 x 10, 135, 135, 135, 135, 135

Tire Stepups with chain – 5 x 10, 40, 40, 40, 40, 40

Core Blaster hip raise paused situps – 5 x 10, 10, 10, 10, 10

 

I feel happy!  Today was the last heavy training day before my next meet.

The tire flips went so so today.  I only got 13 full flips, and was a little overly relaxed in my approach.  I felt great though.  As usual, I need to focus on my transitions.

18” deadlifts were great.  I seem to be hit and miss on these, but I had a very easy 10 at 405 today.  Plenty left in the tank.   I was pleased to … Read More »


2015-03-30

Posted on March 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-30

Monday, 3/30 Week 3

Warmup – Jump Rope, Light log presses

Log Press – 5/3/1+, 120 x5, 135 x3, 150 x 2

Wide Grip Pullups – 5 x 15 with 2 bands, 15, 15, 15, 15, 15

Db Row with Fat Gripz – 5 x 5, 70, 70, 70, 70, 70

Hammers – 5 x 10, 40, 40, 40, 40, 40

BW Skulls – 5 x 10, PPSQ-2, PPSQ-3, PPSQ-3, PPSQ-3, PPSQ-3

 

Today was the final heavy log press session before my next show.  My goal was to get 2 reps or better with the 150 lb log, which is the show weight.  I got 2 reps, and I had one or two in the tank.  I wanted to save the rest for the show, and not do anything too risky this close.

Wide grip pullups are improving.  I kept the reps up to 15, and I’m hoping … Read More »


2015-03-28

Posted on March 30th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-28

Saturday, 3/28 Week 3

Warmup – Medball circuit

Keg Carry/Reverse Sled Drag Medley – 5 x 30ft ea, 120/205, 120/205, 120/225, 120/250, 120/270

Stone Trainer – 5/3/1+, 135 x5, 153 x3, 172 x5

Frame Hold with Farmer’s Walk – 1 round, 205ea 0:35

Tire Flip – 5 x (1:00 / 0:30), 11, 10, 10, 9, 10

 

Today was the last heavy Saturday session before the next meet, and I wanted to make it count.

Keg Carry/Reverse Sled drag medley went well.  The keg carry portion is getting pretty fast.  I still need work on my transitions which is true for all medleys.  Getting started is the challenge with the reverse sled pulls.

The stone trainer went well.  I was happy with 5 reps at 172.  I am nervous about the loading event in the next meet, but we’ll see how it goes.  I always seem to be able … Read More »


2015-03-25

Posted on March 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-25

Wednesday, 3/25 Week 2

Warmup – Tire flip 60sec 14.5

18” Deadlift – 3 x 3+, 295 x3, 335 x3, 380 x4

Front Squat – 3 x 3+, 125 x3, 145 x3, 165 x6

Good Mornings – 4 x 10, 135, 135, 135, 135

Tire Stepups with chain – 4 x 10, 40, 40, 40, 40

Core Blaster hip raise paused situps – 4 x 10, 10, 10, 10

Chain run – 1.5 miles, 20# of chain 17:33

 

The tire flips went very well today.  I got 14 full flips, and had the tire up and almost over when the timer went off.

18” deadlifts were ok, but not great.  I only got 4 but had a few in the tank.   I didn’t feel great handling the weight, and decided not to push it this week.  I’d rather make slow progress than have a setback this close to a … Read More »


2015-03-23

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-23

Monday, 3/23 Week 2

Warmup – 8(1:00 work / 0:15 rest) Sandbag clean & press | Slam

Log Press – 3 x 3+, 110 x3, 125 x3, 140 x 5

Wide Grip Pullups – 4 x 15 with 2 bands, 15, 15, 15, 15

Db Row with Fat Gripz – 4 x 5, 70, 70, 70, 70

Hammers – 4 x 10, 40, 40, 40, 40

BW Skulls – 4 x 10, PPSQ, PPSQ-1, PPSQ-2, PPSQ-2

 

I made a big jump in my log weight to get in some heavier work before my next show.  The log felt pretty good today.  I got 5 at 140, which was less than I wanted, but still decent.  I had one or two in the tank, but didn’t want to challenge my back too much.  I got out of position under 160 at the show in Feb, and definitely tweaked … Read More »


2015-03-21

Posted on March 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-21

Saturday, 3/21 Week 2    

Warmup – Medball work & Light Reverse Sled Pull

Keg Carry/Reverse Sled Drag Medley – 4 x 30ft ea, 120/160, 120/180, 120/205, 120/225

Stone Trainer – 3 x 3+, 127 x3, 147 x3, 162 x5

Frame Hold with Farmer’s Walk – 2 rounds, 155ea 0:30s, 185ea 0:30

Tire Flip – 4 x (1:00 / 0:30), 11, 11, 10, 10

 

Feeling much better after my unscheduled Deload week.  Not 100% fresh, but much better.

Keg Carry/Reverse Sled drag medley went well.  I need to work on my transitions which is true for all medleys, but the carries felt very solid.  Once I got moving, the sled pulls felt great too.

The stone trainer was just as challenging as I remember it.  I couldn’t grip it with 3 plates on, so I had to do 2 x 25 instead of the third plate.  Also it … Read More »


2015-03-19

Posted on March 19th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-19

Training Update

Well folks, last week I had two consecutive training sessions that were terrible, and I felt like trash.  As much as I didn’t want to admit it, my body needed a deload week.

I’ve signed up for a meet on 4/12, so after this week, I’ll have two more weeks of solid training and then the deload week prior to the meet.  I’ve gone off the 14 day split for those two weeks, so that my training is meet specific.  I’ll likely return to the 14 day split after the meet, and adjust it to focus on the events I’ll be doing in the next meet.

From a weight and bodyfat standpoint I’ve had some struggles.  My weight is still steady, but bodyfat has creeped up slightly.  I did have a wedding to attend last weekend, and some general nutritional failures.  … Read More »


2015-03-09

Posted on March 10th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-09

Monday, 3/17 Week A

Warmup – 10(0:45 work / 0:15 rest) Sandbag clean & press | Slam

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x8

Bench Press – 3 x 3+, 135 x3, 160 x3, 180 x7

Pullups – 4 x 12 with 2 bands, 12, 12, 12, 12

YTWLI – 4 x 10 each, 2.5, 2.5, 2.5, 2.5

Hammers – 4 x 10, 40, 40, 40, 40

Skulls – 4 x 10, 70, 70, 70, 70

 

Feeling happy to have daylight again, but not terribly fresh.  I hit a solid 8 at 130, but the log definitely felt heavier than it has lately.

Bench also felt heavy, but I got 7 at 180, which I’ll take.

Pullups are improving.  I am liking the wide grip, and I moved the reps up to 12.  YTWLIs were a challenge with the two and a half pounders, but … Read More »


2015-03-07

Posted on March 9th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-07

Saturday, 3/7 Week B

Warmup – Birthday Up-downs, 34 + 1 to grow on

Tire Flip – 1 x 60s, 14 flips

18” Deadlift – 3 x 5+, 275 x5, 315 x5, 365 x10

Yoke – 3 x 2 lengths each, 275, 325, 375

Farmer’s Walk – 3 x 2 lengths, 145ea, 165ea, 185ea

 

I finally got to number 14 on the tire flips.  Happy Birthday PR to me; I’ve been chasing that one for a while now.

18” Deadlift went well.  10 reps came easily, and I had one or two reps in the tank.

Yoke was also went smoothly.  The narrower stance is working well for me.  I’m still tweaking the hand position, but feeling very strong under the yoke.

Farmer’s walks were challenging but felt pretty speedy.  I got up quickly with the 185, and it wasn’t a problem to move it.  My foot speed is … Read More »


2015-03-04

Posted on March 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-03-04

Wednesday, 3/4 Week B

Warmup – Sandbag Squat 2 / Slam 2 6(0:45/0:15), 35lbs, 50lbs

Trap Bar Deadlift – 3 x 5+, 210 x5, 235 x5, 275 x7

Front Squat – 3 x 5+, 120 x5, 140 x5, 160 x8

Keg Carry / Reverse Sled pull medley – 3 x 30ft ea, 120 keg / 135 sled, 120/190, 120/190

Hanging Leg Raise – 3 x 10, 10, 10, 10

Finisher – 3(1:00/0:30) Tire flip with power step through

 

I felt like I needed an extra warm up today, so I did a second round with the 50lb sandbag after my initial warm up.  Trap bar deadlifts felt ok warming up.  I ended up having to back off a bit from where I thought I’d be with these.  I thought that all the straight bar work I’ve been doing would have translated better, but I couldn’t make that … Read More »


2015-03-02

Posted on March 2nd, by dwalczak in Pam's Training Log. Comments Off on 2015-03-02

Monday, 3/2 Week B

Warmup – Sandbag Interval 6 rounds of 0:45s Clean & Press / Slam, | 0:15s rest, 25lbs

Axle Press – 3 x 5+, 85 x5, 105 x5, 115 x9

Strict Overhead Press – 3 x 5+, 80 x5, 95 x5, 105 x5

Db Rows with Fat Gripz – 3 x 10, 40, 40, 40

External Rotations – 3 x 15, 5, 5, 5

Rear delts – 3 x 10, 30, 30, 30,

Front Raise – 3 x 10, 20, 20, 20

Rope Finisher – 6 rounds of (0:45s work / 0:15s rest)

Handstand practice, 60 seconds full inversion, heels against wall for balance, shifting weight slightly side to side.

 

I was a bit sore coming off this weekend’s meet, which was reflected in my performance today.  Axle press went ok today considering.  I won’t say that I was happy to get 9 reps at 115, but … Read More »


2015-02-28 Meet Report

Posted on March 2nd, by dwalczak in Pam's Training Log. Comments Off on 2015-02-28 Meet Report

Saturday, 2/28 NH State Records Challenge

Events:

Farmer’s Walk – 200lb

Max Log Press

Max Deadlift

This was a small meet in Concord, NH.  Originally, I thought there would be a fourth event, stone over bar, that I was also looking forward to, but that got scratched.  Overall, a well run event in a great atmosphere.  I had a decent first meet of the year.

The farmer’s walk was my best event.  The weight felt light, and I had good foot speed.  Video link is here: 2015-02-28 200lb Farmer’s Walk I was pleased with my time, though I can’t recall it at the moment.

The Max Log Press was a new event for me.  Earlier in the month, I had maxed out on my 8″ log, and hit a solid 160lbs.  I had no idea how that would translate onto a 12″ log.  After consulting with Robert … Read More »


2015-02-26

Posted on February 26th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-26

Thursday, 2/26 Deload Week

Warmup – Front Squat / Smash 7/1 35lb sandbag

Deadlift– 8 x 3 @ 135 for speed

Foam Roll/Stretch

 

Feeling good today, finally have some of my energy back.  The sandbag work felt great.  It’s been kind of a drag lately, so it was meaningful to feel energetic.  The deadlifts felt excellent, light as a feather.  Worked the speed well.

Also, an unscheduled weight and bodyfat update:  I’ve been dropping a lot this week as I deload.  That’s pretty normal for me, I can usually count on about a 3lb loss the final week.  Since 1/5/15, I’m down 15.8 lbs and 1.7% BF, which puts me at my March 1 goal number.  I was super happy with my progress in the last week, and feel ready for my competition on Saturday.  Stay tuned for a meet report afterwards.


2015-02-23

Posted on February 23rd, by dwalczak in Pam's Training Log. Comments Off on 2015-02-23

Monday, 2/23 Deload Week

Warmup – 6 (:45 / :15) Jump Rope

Log Press – 8 x 3 @ 70

db Row – 3 x 10 @ 40

Foam Roll/Stretch

 

I’m in deload week as I finish my preparation for the upcoming meet on Saturday.  Just hit a little light log press for speed and some dumbbell rows to get some blood moving in the upper body.  Then I spent some quality time with the foam roller and stretched out a bit.

I’m feeling good this week, and had a wonderful adjustment this morning at the team chiropractor.  My energy levels are starting to come back, and I should be ready for action by Saturday morning.

Weight and bodyfat update:  Since 1/5/15 I’m down 12.8 lbs and 1.4% BF.  For those of us keeping track that means my progress this week was 2.4lbs and 0.2% BF.  I’m … Read More »


2015-02-19

Posted on February 19th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-19

Thursday, 2/19 Week A

Warmup – Sandbag Front Squat / Slam, 7/1 35lbs

Box Squat – 3 x 5+, 175 x5, 205 x3, 230 x8

RDL – 3 x 5+, 205 x3, 235 x3, 265 x5

Monster GM – 3 x 10, 135, 135, 135

Sandbag Tire Stepup – 3 x 10, 60, 60, 60

Core Blaster Paused Hip Raise Situps – 3 x 10, 10, 10, 10

 

So this week is week one of a new cycle.  My plan was to do the Tuesday and Thursday sessions, skip events day, and go right into the Deload week for the upcoming meet next Saturday 2/28.  I’ve been feeling a bit run down lately, so I think the extra couple of days will set me up to be fresh for the meet.

I decided to drop the weight down this cycle, and do box squats instead of conventional squatting.  … Read More »


2015-02-17

Posted on February 18th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-17

Tuesday, 2/17 Week A

Warmup – light log press

Log Press – 3 x 5+, 95 x5, 110 x5, 125 x10

Bench Press – 3 x 5+, 135 x5, 150 x5, 165 x10

Pullups – 3 x 10 with 2 bands, 10, 10, 10

YTWLI – 3 x 10 each, 2.5, 2.5, 2.5

Hammers – 3 x 10, 40, 40, 40

Skulls – 3 x 10, 65, 65, 65

 

More shoveling today!  Again, I didn’t feel very fresh coming into today’s session.  I got warmed up with the log.  Since I had done plenty of shoveling already, I didn’t feel like I needed a sandbag drill.  I hit 10 easily at 125, might have gone for more if I had felt better coming into the session.  I definitely had at least 2 in the tank.

I finally had a satisfying bench day.  I got 10 at 165, which indicates … Read More »


2015-02-12

Posted on February 12th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-12

Thursday, 2/12 Week B

Warmup – Sandbag Front Squat / Slam, 7/7 35lbs

Deadlift – 5/3/1+, 275 x5, 305 x3, 345 x2

Front Squat – 5/3/1+, 135 x5, 155 x3, 175 x5

Sled pull with rope – 4 x 40ft, 135, 160, 160, 180

 

I felt pretty good going into this session, and then it turned out not so great.  Deadlifts felt ok warming up.  I wanted to use today as a testing day to see what my opener should be at the meet coming up.  I did 345 for an easy double.  Then I missed at 365, which I had expected to get fairly easily.  I was frustrated.

Front squat was a bit of a redemption.  I got 175 for 5 today, with one in the tank.  At this point, I was starting to feel kind of tired and worn down.

Rope sled work was exhausting.  … Read More »


2015-02-10

Posted on February 11th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-10

Tuesday, 2/10 Week B

Warmup – Sandbag Clean & Press / Slam, 5/5 35lbs

Axle Press – 5/3/1+, 95 x5, 110 x3, 125 x6

Strich Overhead Press – 5/3/1+, 90 x5, 105 x3, 115 x4

Rows – 5 x 10, 165, 175, 185, 185, 185

Seated dorsiflexion with band – 5 x 10, 10, 10, 10, 10, 10

Rear delts – 5 x 10, 30, 30, 30, 30, 30

Front Raise – 5 x 10, 20, 20, 20, 20, 20

Handstand practice, 60 seconds full inversion, heels against wall for balance, shifting weight slightly side to side.

 

My shoulders were pretty tired going into this session.  I could tell it wasn’t the best day, but wanted to get the session in anyway.  Axle press went ok today considering.  I won’t say that I was happy to get 6 reps at 125, but it could have been worse.  The strict … Read More »


2015-02-07

Posted on February 10th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-07

Saturday, 2/7 Week A

Warmup – Light Log Press

Keg Press – 4 x 5+, 120 x5-right, 120 x5-left, 120 x6-right in 0:60, 120×3-left in 0:60

Keg Shouldering – 4 x 5+, 120 x5-right, 120 x5-left, 120 x8-right in 0:60, 120×4-left in 0:60

Tire Flip – 4 x 60s, 13, 9, 10, 8, 7

 

I felt ok this afternoon, not totally fresh, even after deciding to bag leg day when I wasn’t feeling well.  I still find keg work very tiring, but I feel like I’m improving slowly but surely.  For the presses, I got one more rep on the right side vs last time, but only 3 reps on the left, which was actually one less.

Shouldering is also improving.  My hip pop is really coming along, and I hope this transfers to over bar events.  On the timed rounds, the right side went very … Read More »


2015-02-03

Posted on February 4th, by dwalczak in Pam's Training Log. Comments Off on 2015-02-03

Tuesday, 2/3 Week A

Warmup – light log press

Log Press – 5/3/1+, 105 x5, 120 x3, 135 x2. 150 x1, 160 x1

Bench Press – 5/3/1+, 145 x5, 165 x3, 185 x6

Pullups – 5 x 10 with fat band, 10, 10, 10, 10, 10

YTWLI – 5 x 8-10 each, 2.5, 2.5, 2.5, 2.5, 2.5

Hammers – 5 x 10, 40, 40, 40, 40, 40

Skulls – 5 x 10, 45, 65, 65, 65, 65

 

I didn’t feel very fresh coming into today’s session.  Between the Superbowl excitement, related bad nutrition, and the endless snow shoveling, I was pretty worn out.  But, it was testing day, so I had to rally.  I got warmed up with the log, and then worked through 5/3/1+ progression.  I just did 135 for an easy double.  Since the next meet has a max log press event, I wanted to try … Read More »


2015-01-31

Posted on February 1st, by dwalczak in Pam's Training Log. Comments Off on 2015-01-31

Saturday, 1/31 Week B

Warmup – Sandbag Squat / Up-down, 7/7 35lbs

Tire Flip – 1 x 60s, 13 flips

18” Deadlift – 3 x 3+, 295 x3, 335 x3, 375 x10

Yoke – 3 x 2 lengths each, 295, 335, 380

Farmer’s Walk – 3 x 2 lengths, 155ea, 185ea, 195ea

 

I need to work on my speed with the tire.  I had plenty of gas, but had a bad last flip, and couldn’t get to number 14.

18” Deadlift went excellent, even better than expected.  I wanted 10 reps, but felt like that was a stretch given my performance two weeks ago.  10 reps came very easily, and I had at least two reps in the tank.  I didn’t want to push it after last time with yoke and farmer’s walks to go.  My back felt fabulous, and I am very pleased with my progress … Read More »


2015-01-28

Posted on January 29th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-28

Wednesday, 1/28 Week B

 

Warmup – Sandbag Front Squat / Slam, 7/7 35lbs

Deadlift – 3 x 3+, 255 x3, 285 x3, 325 x7

Front Squat – 3 x 3+, 125 x3, 145 x3, 165 x6

Sled pull with rope – 4 x 40ft, 90, 135, 160, 160

Overhead Lunges – 4 x 10, 65, 65, 65, 65

BB complex 10 reps ea– 4 60s rounds with 30s rest between

 

Deadlifts felt great today.  Once I got warmed up, nothing felt heavy.  I wanted 9 at 325, and got 7 solid reps with one in the tank.  I’ve never been much of a high rep deadlifter, so I’ll take that effort all day.  It was only a couple of weeks ago that I was very happy with 330 for 5.

Front squat was also an improvement over a couple of weeks ago.  I got 165 for 6 today, … Read More »


2015-01-26

Posted on January 28th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-26

Monday, 1/26 Week B

Warmup – Sandbag Clean & Press / Slam, 7/7 35lbs

Axle Press – 3 x 3+, 95 x3, 105 x3, 120 x8

Strich Overhead Press – 3 x 3+, 85 x3, 95 x3, 110 x5

Rows – 4 x 10, 155, 175, 185, 185

Seated dorsiflexion with band – 4 x 10, 10, 10, 10, 10

Rear delts – 4 x 10, 30, 30, 30, 30

Front Raise – 4 x 10, 20, 20, 20, 20

Handstand practice, 30 seconds full inversion, heels against wall for balance, shifting weight slightly side to side.

 

Even though I did the keg work yesterday, I wanted to get my overhead day in before the snow storm.  Axle press went well today considering.  I was happy to get 8 reps at 120.  The strict OHP work is definitely more of a challenge, and I was feeling those keg presses.  … Read More »


2015-01-25

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-25

Sunday, 1/25 Week A

Warmup – Light Log Press

Keg Press – 4 x 5+, 120 x5-right, 120 x5-left, 120 x5-right in 0:60, 120×4-left in 0:60

Keg Shouldering – 4 x 5+, 120 x5-right, 120 x5-left, 120 x6-right in 0:60, 120×3-left in 0:60

Tire Flip – 4 x 60s, 12, 11, 10, 10

 

Since yesterday was a snow day, I did my events training today.  I still find keg work very tiring, but I feel like I’m improving slowly but surely.  For the presses, I got the same reps on the right side as last time, but 4 reps on the left, which was an improvement.

Shouldering was still a bit of a challenge.  I definitely whacked myself in the face a time or two.  On the timed rounds, the right side went well, and I mishandled the keg on my fourth rep attempt, causing me … Read More »


2015-01-21

Posted on January 25th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-21

Wednesday, 1/21 Week A

 Warmup – Sandbag Squat / Up-down, 10/10 35lbs

 Squat – 3 x 3+, 215 x3, 245 x3, 275 x3

 RDL – 3 x 3+, 215 x3, 245 x3, 275 x5

 Keg Carry – 4 x 60s, 5.5, 6.5, 6, 5.5

 Monster GM – 4 x 10, 125, 125, 125, 125

 Sandbag Tire Stepup – 4 x 10, 60, 60, 60, 60

 Tire flip/Power step finisher – 2 60s rounds with 30s rest between

 

Today was the first day squatting in the new rack.  I’m a bit rusty on … Read More »


2015-01-19

Posted on January 20th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-19

Monday, 1/19 Week A

Warmup – Sandbag Clean & Press / Slam, 7/7 35lbs

Log Press – 3 x 3+, 100 x3, 115 x3, 130 x9

Bench Press – 3 x 3+, 145 x3, 165 x3, 185 x5

Pullups – 4 x 10 with jump assist, 10, 10, 10, 10

YTWLI – 4 x 10 each, 2.5, 2.5, 2.5, 2.5

Hammers – 4 x 10, 30, 30, 40, 40

Skulls – 4 x 10, 45, 65, 65, 65

Handstand practice, 60 seconds full inversion, heels against wall for balance

 

Log press went well today.  I was happy to get 9 reps at 130.  I plan to do a little testing on the 5/3/1+ week, since the next meet has a max log press event.  Bench has been tough for me lately, and I still don’t have a proper bench in the room yet, but I got 5 at 185 … Read More »


2015-01-17

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-17

Saturday, 1/17 Week B

Warmup – Sandbag Squat/slam / Clean & Press, 10/10 35lbs

Tire flip – 1 60s round, 13.5 flips

18” Deadlift – 3 x 5+, 275 x5, 315 x5, 355 x7

Yoke – 3 x up and back in room, 275, 315, 360

Farmer’s Walk – 3 x up and back in room, 135, 155, 185

 

I was especially excited for today’s session since I got to use my new yoke/rack combo for the first time.  My warmup was more challenging than I expected, but I powered through.  The tire flip round was a little disappointing, as I only tied my prior week’s record. It really makes a difference when the flip goes over crisply vs when it bounces.

The 18” deadlifts went fairly well.  275 and 315 felt very light. 355 felt ok, but on rep 4, my back cracked.  It didn’t hurt, … Read More »


2015-01-14

Posted on January 17th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-14

Wednesday, 1/14 Week B

Warmup – Sandbag Front Squat / slam, 7/1 35lbs

Deadlift – 3 x 5+, 235 x5, 265 x5, 305 x9

Front Squat – 3 x 5+, 115 x5, 135 x5, 155 x6

Seated sled pull – 3 x 45, 90, 135

BB OH Lunges – 3 x 10, 65, 65, 65

3 rounds of (Tire jumps x 10, BB Complex x 10 reps each)

 

Deads felt great today.  Had one or two in the tank, but I tend to get a little winded with high rep deads, so I decided 9 was enough.  I was pleased with the effort.  The front squats were very challenging since I didn’t have rack access.  I ended up with a kind of goofy setup that had me asymmetrically loading the bottom of the squat.  It was far from idea, but I managed to get my set in.  … Read More »


2015-01-12

Posted on January 15th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-12

Monday, 1/12 Week B

Warmup – Sandbag Clean & press / slam, 5/1

Axle Press – 3 x 5+, 85 x5, 95 x5, 110 x10

Strict Overhead Press – 3 x 5+, 75 x5, 85 x5, 100 x8

Rows – 3 x 10, 135, 155, 175

Seated dorsiflexion with light band – 3 x 10

Rear delts – 3 x 10, 30, 30, 30

Front Raise – 3 x 10, 20, 20, 20

 

I had a good head of steam heading into today’s session.  … Read More »


2015-01-10

Posted on January 15th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-10

Saturday, 1/10 Week A

Warmup – Sandbag Clean & press, Light Log Press

Keg Press from floor – 3 x 5+, 120lb keg x5 Right Handed, 120lb keg x5 Left Handed, 120lb keg x5 Right Handed in 60s

Keg Shouldering from floor – 3 x 5+, 120lb keg x5 Left Handed, 120lb keg x5 Right Handed, 120lb keg x4 Left Handed in 60s

Tire Flip – 3 x 60s rounds with 30s rest between, 12, 11, 11

 

Heavier keg was a challenge to handle. Need to work on leg drive for the press, I’ve been muscling them up mostly and that isn’t going to work when the keg is heavier.  My left side is still awkward feeling, but I’m getting better leg drive, so that’s something.

Keg shouldering was harder this time since I started with my left side. I’m trying to not rely too much … Read More »


2015-01-07

Posted on January 7th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-07

Wednesday, 1/7 Week A

Warmup – KB One handed swing, up-down, 10/10

Squat – 3 x 5+, 205 x5, 225 x5, 260 x8

RDL – 3 x 5+, 205 x5, 225 x5, 260 x7

Keg Carry – 112lbs, 3 x 60sec rounds, 300ft, 260ft, 240ft

Monster Good mornings – 3 x 10, 115, 115, 125

Barbell Stepup on tire – 3 x 10, 65, 65, 65

Prowler double suicide – 225lbs

 

Guess what day it is?!  Guess. What. Day. It. Is?!  Leg Dayyyyyyyy!  I do get very excited about leg day.  My squats felt much better this week.  After taking most of the summer and fall without much back squatting, it’s taken me longer than I thought to feel at home under the bar again.  I was doing a bunch of front squats during that time, so it was surprising to me how awkward I felt when I … Read More »


2015-01-05

Posted on January 5th, by dwalczak in Pam's Training Log. Comments Off on 2015-01-05

Monday, 1/5 Week A

Warmup – Sandbag Clean & Press, Touches
Log Press 3 x 5+, 90 x5, 105 x5, 120 x10
Bench 3 x 5+, 135 x5, 165 x5, 185 x5
Pullups 3 x 6, with band assist
YTWLI 3 x 10 with Grenades
Hammer Curls 3 x 10, 30, 30, 35
Skulls 3 x 10, 70, 70, 70
Handstand holds, 30sec, 35sec
Medball Circuit (1 round with 10lb ball, 1 round with 12lb)

At the risk of sounding like an anti-social grinch, I am so glad to be finished with the holidays.  My training hasn’t been interrupted, but my nutrition has been atrocious.  I’m happy to not have to hear ‘but it’s the holidayyyyyyys, you should have more’ one more time.  I won’t be publishing weight and body fat measurements, but I’ll be tracking both.  I’ll probably give updates in a down x pounds, or y % BF … Read More »


2015 Training

Posted on December 29th, by dwalczak in Pam's Training Log. Comments Off on 2015 Training

Pam’s Training Log – Where we are now

The 2015 season is about to begin, and I’ve been looking forward to this for a while now.  It’s time to put away the holiday cheer, and start focusing on food as fuel again.  Through no actual planning on my part, this corresponds with a new training cycle set to start on Monday 1/5.  I’m planning to go in a bit of a new direction this year, focusing entirely on the Strongman season, and only doing powerlifting comps for fun if and when I feel like it.

I did my first few Strongman shows in 2014, and loved every second of it.  After a disappointing experience at my big powerlifting meet of the year in June, I went right into my first strongman event with no training.  It was awesome, and I decided to … Read More »


Want to Be a Better Athlete?

Posted on August 7th, by dwalczak in Coach D's Blog. Comments Off on Want to Be a Better Athlete?

Want to be a Better Athlete?

It seems everyday people approach me with the same questions about how to become a better athlete. These are individuals with goals such as running an obstacle course race or completing the Boston Marathon. High school and college athletes, weekend warriors and of course people who just want to look like an athlete. Most of the time these individuals are dedicated gym goers who log hours of workouts each week but just can’t seem to get to the next level. They often have been performing the same workout week after week with little to no improvement. What amazes me is that these workouts usually have no athletic movements in them what so ever. Instead, they either involve heavy upper body exercises (particularly with men) or low weight and high repetitions as they do not want … Read More »


1st Annual Holiday Classic

Posted on October 11th, by dwalczak in Pam's Training Log. Comments Off on 1st Annual Holiday Classic

1st Annual
Meta Performance Center Holiday Classic
Push Pull Competition
Saturday, December 8th
Weigh-ins @7:30, Lifter Meeting @9:00 am, Lifting @ 10:00 am

 

What’s a push-pull Competition?
Push-pull means a competition of Bench Press and Deadlift.  You may compete in both lifts, or either one separately.

What’s a lifting competition like?  I’ve never done one before, can I try it out?

New competitors are always welcome, whatever your level.  Please feel free to call or stop into Meta Performance Center to ask our staff about competing.  In a competition, each lifter has three attempts for each lift, and the best successful attempt counts towards their meet total.     There is some strategy to this, for example, generally the first attempt should be something the lifter is confident they will be able to lift easily.  A separate warm-up area is provided for lifters to prepare for their attempts.

Where is the … Read More »


Just What The Doctor Ordered

Posted on June 30th, by dwalczak in Coach D's Blog. Comments Off on Just What The Doctor Ordered

On Saturday June 30th Doc Sharp came into Meta Performance Center Chelmsford and taught a kick ass Sports Yoga Class. Everyone who came got a lot out of it and walked out a lot more flexible and refreshed. We all beat on our bodies in the weight room but tend to neglect the recovery so Doc really helped us out. For those who missed the class and would like to attend the next one send us an email as where going to schedule another one soon.

Thanks again Doc, your the best!

 

 


Need To Stretch?

Posted on June 9th, by dwalczak in Coach D's Blog. Comments Off on Need To Stretch?

Whether you lift a lot of heavy weights, run a lot of miles every week, have an injury or just are overly tight in any area of your body we have the solution for you. Saturday June 30th @ 9:30 am Doc Sharp will be in our Chelmsford Location teaching his Sports Yoga class. This is not your typical yoga class, it is geared to those who like to get after it in the weight room, on the pavement and treadmill. No previous yoga experience is required, in fact this is perfect for individuals with little to no yoga experience as well as yoga enthusiasts.

So Come join Doc on Saturday June 30th @ 9:30 am, but sign up asap as space is limited!

info@metaperformancecenter.com | 617.999.5166


Don’t Want to Do Cardio Today?

Posted on May 23rd, by dwalczak in Coach D's Blog. Comments Off on Don’t Want to Do Cardio Today?

Try this… Db or Kettlebell swing / Burpee superset
Start at 15 swings and 1 burpee and inverse the number of reps until you reach 1 swing and 15 up downs.
How to perform the exercises:
1. Swing:

 Grab a dumbbell or kettlebell and hold with an overhand grip, feet shoulder width apart, knees flexed
 With an arched back and straight arms reach between legs behind your but by flexing at the hip.
  Now explosively extend the hips forcing the weight upward towards chest heigh

Try to limit the shoulder recruitment by focusing on thrusting the hips forward.

2. Burpee  (also known as a squat thrust):

Drop into a squat position with your hands on the ground.
Extend your feet back in one quick motion to assume the push up position.
Begin in a standing position feet shoulder width apart.
Return to the squat position in one quick motion.
Return to an … Read More »


Pam’s Training Log 5/12

Posted on May 23rd, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/12

Saturday, May 12, 2012

Strength Camp – 7 Weeks Out

Today’s work out:

Dynamic Stretching Warm-up
Sandbag sprints
Tire Flips
Power Rows 4 sets of 8
Dumbbell Carry 40 yd
Circuit: Kettlebell Swing 15 > Sledgehammer Swing > Wall Ball
Prowler pushes
Prowler pull sprints

Workout notes:

After warming up, we did a few sandbag sprints with squats and jump squats. The boys did box squat, but coach D didn’t want me to today since this week will be a max out week.

Back in the room, we did some power rows, a personal favorite. The boys were pretty fired up, and soon enough there was 275 on the bar. I’d never attempted to row that much before, but I got 4 reps and I was pretty happy.

Next, we did some 40 yd dumbbell carries. Carry a nice and heavy dumbbell around for a … Read More »


Pam’s Training Log 5/7

Posted on May 15th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/7

Monday, May 7, 2012

Bench Day – 8 Weeks Out

Today’s work out:

Bench – build to 3 sets of 5 reps where sets 1-3 decrease in weight
Wide Grip Rows – 3 sets of 10-12
Flat Bench Dumbbells – 3 sets of 12-15
Incline Machine Press – 3 sets of 10
Superset with
Dumbbell pullovers – 3 sets of 10
Barbell complex – 3 rounds of 10 (RDL, Row, Clean, Push Press, Squat)

Workout notes:
For my bench work sets, I built up to 210 for my first set of 5, and then went down to 205 for my second set. Set three went down to 185, and was easy. I like that I’m repping things that used to be intimidating. Feels like progress.
Next I did some wide grip rows. Coach D wanted to switch it up a bit since I just did power rows on Saturday.
Flat bench dumbbells were … Read More »


Pam’s Training Log 5/5

Posted on May 15th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/5

Saturday, May 5, 2012

Strength Camp – 8 Weeks Out

Today’s work out:

Dynamic Stretching Warm-up
Sandbag sprints
Power Rows 4 sets of 8
Circuit 1: Battle Rope 30 sec & Dumbbell Carry 30 yd
Circuit 2: Kettlebell Swing 15 > Sledgehammer Swing > Wall Ball > Crunch
Prowler pushes

Workout notes:

After warming up, we did a few sandbag sprints with squats and jump squats. The boys did box squat, but coach D didn’t want me to today.
Back in the room, we did some power rows, a personal favorite. It’s a great example of controlled violence, and it always gets me pretty fired up.
Next, we split into two groups and did circuits. My group’s first circuit was alternating 30 yd dumbbell carry with 30 seconds of battle rope. A couple of rounds of that and we were working pretty hard.
Circuit 2 was even tougher. 15 kettlebell swings followed by … Read More »


What is Functional Strength Training?

Posted on May 10th, by dwalczak in Coach D's Blog. Comments Off on What is Functional Strength Training?

The Term “functional strength training” has become very popular in the fitness industry. It also has been used to describe a wide variety of exercises and workouts. But what is Functional Strength Training?

Simply stated, the primary goal of functional strength training should be to transfer improvements in strength and coordination achieved in the weight room to everyday activities. In an athletic sense we use functional strength training to enhance sports performance. These workouts should involve compound exercises and full body movements designed to enhance the relationship between the muscular and nervous systems.

We put an emphasis on “movements” not so much on the particular exercises or a singular muscle. Once we understand the different movements of the human body in all three cardinal planes -sagital, frontal and transverse, we can rotate through different exercises. These exercises should transfer to activities such … Read More »


Pam’s Training Log 5/3

Posted on May 9th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 5/3

Thursday, May 3, 2012

Upper Body Day 2 – 9 Weeks Out

Today’s work out:
Close Grip Bench – 4 sets of 10, 8, 8, 6 reps
Pulldowns – 4 sets of 8-12 reps
Superset with
Seated Dumbbell Shoulder Press – 4 sets of 8-12 reps
Seated Overhead Tricep extension – 3 sets of 12 reps
Shrugs – 4 sets of 12, 10, 8, 8
Rear Delt Raises – 3 sets of 12 -15 reps
Superset with
Tricep pushdowns – 3 sets of 12-15 reps

Workout notes:
The close grip bench set went well and my triceps felt strong. Four sets had me struggling by the end.
I haven’t done pulldowns in a bit, so it was good to get them going again. The shoulder presses were pretty heavy and had me working hard.
The tricep extensions were challenging with my tris burning from close grip. Shrugs felt very heavy today for some reason. It … Read More »


Want to get in a quick workout outside of the gym today?

Posted on May 6th, by dwalczak in Coach D's Blog. Comments Off on Want to get in a quick workout outside of the gym today?

Try this workout it requires only a kettlebell, a sledge hammer, a medball, a brick or cement wall and an old tire or two. It’s great for the core and will get your heart rate up.

What you’ll need:

  – Kettlebell: any weight will work but try to get one that you can perform swings for 15 to 20 reps.

– Sledge hammer: you can buy a 10 lb sledge hammer at Lowes for around $30, but can use anyone you have.

– Tire: we use old tractor tires, you can get these for free at most places that sell large tires. Just ask to look through the scrap pile. If    you don’t have the room to store a large tire you can get 1 or 2 regular size tires. Just stack them or place one on top of something a foot … Read More »


Guide to Travel Competitions – Part II

Posted on May 5th, by dwalczak in Coach D's Blog. Comments Off on Guide to Travel Competitions – Part II

A few weeks back I Asked Pam to write a blog about preparing for a travel competition, here is part II, the third and final installment will be posted within the next week or two….

As meet day approaches and your training winds down, you’ll need to take care of non-training related preparation. For me, this is the hardest part of training, when the doubt might creep in, and I get cranky that I’m not lifting heavy. But there’s still plenty to do to ensure a smooth, stress-free meet.

One Week Prior to the Comp

• Buy food to take with you. Pick up some protein bars, trail mix, or your favorite non-perishable staple that you know agrees with you. You may not have easy access to a grocery or supplement store at the comp, so you’ll want to make sure you have … Read More »


Pam’s Training Log 4/30

Posted on May 5th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/30

Monday, April 30, 2012

 Bench Day – 9 Weeks Out

Today’s work out:

Bench – build to 5 sets of 3 reps where sets 1-3 increase in weight, and sets 4-5 decrease

Flat Bench Dumbbells – 5 sets of 12, 10, 8, 8, 6

Rows – 4 sets of 10, 8, 6, 6

Seated Cable Rows – 4 sets of 8-12

Superset with

Scapular Retractions – 4 sets of 8-12 reps

Skull Crushers – 4 sets of 12-15 reps

Superset with

Front Delt Raises – 4 sets of 12-15 reps

Farmer Walks @ 85% of walking max

Rope-a-dope finisher

Workout notes:

I really needed a good workout today, and I was happy with today’s results.  For my work sets, I built up to 205 for my first set of 3, and then went up to 210 for my second set.  It was a good set; all 3 reps came easily, so I went up.  Set … Read More »


Today’s workout

Posted on May 1st, by dwalczak in Coach D's Blog. Comments Off on Today’s workout

Looking for a lower body challenge? If you have access to a sled try this superset we’ve been doing with a few athletes. It’s great for strength and general conditioning as you will be forced to run through all energy systems.

Deadlift: use a weight you get for 10 reps (we used 225)

Sled pull: start with 10-15 yards increase in 5 to 10 yard increments using a moderately heavy weight (we used two 45lb plates and 40 yards.

Deadlift 10 reps then immediately pull the sled as fast as possible. Rest just long enough to complete next set (without throwing up) for as many sets as possible (we start with four.

Good Luck.


Pam’s Training Log 4/26

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/26

Thursday, April 26, 2012

Upper Body Day 2 – 10 Weeks Out

Today’s work out:

Close Grip Bench w/chains – 8 sets of 3 reps
Seated Dumbbell Shoulder Press – 3 sets of 10-12
Rolling Skull Crushers – 4 sets of 8 -12 reps
Low Back Extensions – 3 sets of 15 reps
Rear Delt Raises – 4 sets of 8 -10 reps
YTWI circuit – 5 reps each

Workout notes:

Today was the first time I got to use the chains for bench. I liked how different it felt vs. normal. 8 sets of 3 at 135 plus chains of ~ 40 lbs may have been a little light, but the chains take some getting used to, and I was still rather tired from yesterday’s workout.

Seated dumbbell shoulder press was ok, but I didn’t feel like I was really at full power. Rolling skull crushers made me very aware … Read More »


Pam’s Training Log 4/25

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/25

Wednesday, April 25, 2012

Leg Day – 10 Weeks Out

Today’s work out:

Squat – 5 sets of 5 reps
Deadlift – 5 sets of 5 reps
Pull-ups – 5 sets of 10 reps
Split Squat Lunges – 4 sets of 8 reps
Weighted Sit-ups – 5 sets of 20 reps
Long Bar curls – 4 sets of 12, 10, 8, 6 reps
Superset with
Pull thrus – 4 sets of 12-15 reps
Kettlebell/Updown Inversion – 12 to 1/1 to 12

Workout notes:

I was feeling good and flexible today squatting, wearing my Vibrams for the first time in quite a while. I took my warm-up sets down to the rails of the squat rack, all the way up to 225. I did my 5 by 5 with 275, which was a challenge, but I really want to come in with an impressive squat this year.

Next up was a deadlift 5 by 5 … Read More »


Pam’s Training Log 4/23

Posted on April 27th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/23

Monday, April 23, 2012

Bench Day – 10 Weeks Out

Today’s work out:

Bench – build to 3 sets of 5 reps
Power Rows – 4 sets of 6
Neutral Grip Dumbbells – 2 sets of 12 plus 3 sets of 6-8
Seated Cable Rows – 4 sets of 8-12
Superset with
Scapular Retractions – 4 sets of 8-12 reps
Skull Crushers – 4 sets of 12-15 reps
Superset with
Front Delt Raises – 4 sets of 12-15 reps
Farmer Walks @ 85% of walking max

Workout notes:

I am happy to get into my next phase of training. I feel refreshed and ready for a good hard workout. And that’s what I had today. I needed a little extra warm-up to feel ready for my work set. I built up to 195 for 2, and then went up to 205 for my first set of 5. It was a good set; all 5 … Read More »


Guide to Travel Competitions- Part I

Posted on April 26th, by dwalczak in Coach D's Blog. Comments Off on Guide to Travel Competitions- Part I

I was recently discussing last year’s USPF Nationals (which took place in Chicago) with Pam Paul when I realized that she was extremely well prepared beyond her workouts. I had taken care of her training in the gym and gave her a few pointers about being out of state for a few days but Pam took it to the next level. Everything ran so smooth that I guess until recently I hadn’t even noticed how well she prepared everything involved with the travel. So I asked Pam to write a blog giving a few pointers on traveling to a meet in which you’ll be away from home for a few days. She broke it into three parts. This is a must read for anyone traveling for their first powerlifting meet or any athlete that travels for competition and is looking … Read More »


Mayo Runs Boston!

Posted on April 24th, by dwalczak in Coach D's Blog. Comments Off on Mayo Runs Boston!

Congratulations Jane Mayo on completing the 2012 Boston Marathon!

Despite a nagging knee injury caused by a slight tear in her quad and the extreme heat Jane Mayo successfully completed her first Boston Marathon. Jane had trained hard for this event for 7 months before the injury limited her to almost no long distance running during the final 6 weeks. Still she trained around the knee, busted her butt in the gym and worked hard at rehabbing, then went out and Monday morning and never looked back. Jane’s perseverance is an inspiration to us all!

Great work Jane rest up and get ready to start training for next year!

You made us proud,

-Coach D and the entire Meta Performance Staff


Pam’s Training Log 4/21

Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/21

Saturday, April 21, 2012

Strength Camp – 10 Weeks Out (Deload week)
Today’s work out:
Dynamic Stretching Warm-up
Sled work: presses, rows, underhand rows, overhead pulls
Stations: ladder, rope, medball, jump rope – 30 sec intervals for 5 minutes
Rope-a-dope: rope/jump rope – 30 sec intervals for 5 minutes

Workout notes:

Today is my last deload workout for the week. I had the place mostly to myself as coach D and the boys had a conflict this weekend.

I warmed up and decided to do some sled work. Coach D says that sled work is good for recovery because there’s no negative movement. So, I did sled presses superset with sled rows, followed by seated sled rows superset with lying overhead pulls. The sled also makes you focus on form and stabilization with the strap and rope in mid air for each movement.

Not wanting to do too much before … Read More »


Pam’s Training Log 4/18

Posted on April 24th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/18

Wednesday, April 18, 2012

Leg Day – 11 Weeks Out (Deload week)

Today’s work out:
Squat – 2 sets of 5 reps [light weight]
Deadlift – 2 sets of 10 reps [light weight]
Long Bar curls – 2 sets of 20 reps
Single leg deadlift – 2 sets of 6 reps each leg
Dumbbell Farmer walks
Leg Press – 2 sets of 15 reps

Workout notes:
It’s still deload week, so weights were light today. Squats were only 185, and the reps were deep and restful. Deads were nice to get some blood going, and just to feel the movement. Occasionally, going light allows you to focus on the feel of the lift itself, not just the push or pull. But I really want to get back into it.

Long bar curls were naked (no weight on the bar) and there were lots of them. Unlike most guys, I could take … Read More »


Short on Time?

Posted on April 19th, by dwalczak in Coach D's Blog. Comments Off on Short on Time?

Full Body Circuit

Looking to get in a full body workout but don’t have a lot of time today try this:

Perform the following five movements consecutively with no rest between exercises, 10 reps each for 5 sets, only rest 30 seconds in between sets. All you need is a bench and a pair of dumbbells. Make sure you warm up first

1. Bench Press
2. Step ups on bench
3. Clean and Press
4. Romanian Deadlift
5. Bent over Row

This circuit can also be performed as a finisher at the end of a regular workout. For an added challenge do not rest in between sets.


Pam’s Training Blog 4/14

Posted on April 17th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Blog 4/14

Saturday, April 14, 2012

 Strength Camp – 11 Weeks Out (Deload week)

Today’s work out:

Dynamic Stretching Warm-up

High Pulls & Cleans

Farmer Walks

Tire Flips

Workout notes:

This week is deload week, so I took it pretty easy at strength camp.  It was another great day with people feeding off each other’s energy and getting a great workout.

I did a few high pulls and cleans with 135-155, but didn’t go too crazy.  Mostly, I got some blood moving.  I did a couple of farmer’s walks, and I was glad it was deload week, because they felt a lot heavier than normal.  Clearly, I could use the recovery time.

At the end, we did a bunch of tire flips.  At one point, I did a quick prowler push to get it back to the other end of the floor for the guys.  It was a good deload workout in … Read More »


Athlete of The Month

Posted on April 17th, by dwalczak in Coach D's Blog. Comments Off on Athlete of The Month

Featured Trainee April 2012

Brad Daly

Three months ago 19 year old Brad walked into the gym for the first time weighing in at a whopping 150 lbs. He had never lifted a weight and was eager to learn. Over that time he has become a regular at Meta Performance Center and has put on 23 lbs of muscle. From day one he has been an ideal client who is always open to the coaching of MPC’s staff. Brad has worked at perfecting his form in all major lifts and continues to improve every day. He has become a beast in the weight room recently crushing a 405 deadlift. This is only the beginning as Brad has shown the determination and focus necessary to take these results to the next level.

Brad has gone from a shy skinny kid who first walked into … Read More »


Pam’s Training Log 4/11

Posted on April 13th, by dwalczak in Pam's Training Log. Comments Off on Pam’s Training Log 4/11

Wednesday, April 11, 2012

Leg Day – 12 Weeks Out

Today’s work out:

Squat – work up to a 1 rep max
Deadlift – work up to a 1 rep max
Band Pull-thrus – 4 sets of 10 reps
Superset with
Long Bar curls – 4 sets of 8-10 reps
Shrugs – 3 sets of 10 reps
Prowler pushes high/low

Workout notes:

Since it was max out day, I skipped the early morning cardio so I wouldn’t be too tight. I warmed up extra slowly, with maybe a little extra conversation than normal. I like to ease into max out day. Once I was warmed up, I did a couple of reps at 275 to feel some weight on my back. I went right from there to 315, which went up easily. At 325, I had some hesitation in my normal sticking point, but it went up without assistance, and it … Read More »


Intensity up at Meta Performance Center!

Posted on April 10th, by Meta Performance Center in Coach D's Blog. Comments Off on Intensity up at Meta Performance Center!

Today we had a couple of old friends stop by to turn up the intensity at Meta Performance Center. Former UMass Amherst Running Back Rich Demers stopped by with his lifting partner Eric Beyerl for a good old fashion bench day. Now when these guys roll in things tend to get intense and today was no exception. Throw in Forever Fitness owner Rich Festa, powerlifter Tony Vanaria and 180 lbs of lifting chains and things get real serious real quick.

It wasn’t long before a crowd began to gather as it usually does when 250+ lb men are benching close to twice their bodyweight. The intensity of this workout was high and the excitement level was felt throughout the gym. A couple of high school kids hung around and probably learned more about benching in 20 minutes than they had before … Read More »


Pam’s Training Log 4/10

Posted on April 9th, by Meta Performance Center in Pam's Training Log. Comments Off on Pam’s Training Log 4/10

Today’s work out:

Bench – work up to 1 RM

Rows – 4 sets of 10, 8, 8, 6 reps

Incline db – 3 sets of 6-8 reps

Skull Crushers – 3 sets of 8-10 reps

Rear Delt Raises – 3 sets of 8-10 reps
Superset with
Seated db cleans – 3 sets of 8-10 reps

Zercher complex:
underhand Romanian deadlift, underhand row, underhand curl & press, Zercher lunges, Zercher squat – 3 sets of 8, 9, 10 reps w/60 sec rest between sets

Workout notes:
It was another big bench day at Meta Performance Center.  The chains were out, and the sets were impressive.  It was a great atmosphere for max out day.  After warming up, I did 185 for 3 and then 205 for 1 to get ready for a big push.  225 went up very easily, even better than last week.  My shoulders felt great, but my middle … Read More »


Pam’s Training Log 4/7

Posted on April 7th, by Meta Performance Center in Pam's Training Log. Comments Off on Pam’s Training Log 4/7

Saturday 4/10- Strength Camp

Today’s work out:

Dynamic Stretching Warm-up
Trap bar power shrugs – Heavy!
Log press – push press
Pushups with chains
Seated sled pulls
Prowler work – low and high pushes

 

Workout notes:
Our group is great at getting each other fired up, and today was no exception.  We always get up for big weight.  Last week with the trap bar power shrugs, I stopped at 375 while a few of the guys went up to 415.  This week, I managed to pull 2 reps at 415, and it felt awesome.  I’m pretty sure that’s the most I’ve ever lifted off the ground.  There’s also a big mental bonus to seeing 4 plates on each side of a bar and lifting it from the ground to hip height.  I tend to have a bit of a mental block about going up a full plate, so I … Read More »


Pams Training Log 4/5

Posted on April 4th, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 4/5

Today’s work out:

Squat – work up to a 5 reps at 275 with a 10 sec pause between reps, rest 3 min, repeat

Pull-thrus – 4 sets of 12 reps [heavy]
Superset with
Dumbbell shrugs – 4 sets of 12 reps

Weighted barbell lunges – 4 sets of 8 reps each leg

Weighted sit-ups – 60lb dumbbell 100 total any way you can do them

Long Bar curls – 4 sets of 8 reps [heavy]

 

Workout notes:

Was feeling a little tired today before the workout, probably from my early morning cardio.  Powerlifters and 2 mile runs really should never appear in the same sentence, let alone the same workout.  I definitely needed a little extra warm-up before I wanted any real weight on my back.

The rest pause squat set felt good.  Tiring though.  You really notice the effort of walkouts with this kind of a workout.  I … Read More »


Pams Training Log 3/31

Posted on April 2nd, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 3/31

Strength Camp – 13 Weeks till nationals!

Today’s work out:

Dynamic Stretching Warm-up
Sandbag training – Squats and sprints
Trap bar power shrugs – Heavy!
Farmer Walks
Tire Flips
Prowler work – low and high pushes

Workout notes:

Strength camp competes with bench day as my favorite day of the week.  Generally, whatever day happens to be closer is my favorite.  So, today is the best day of the week.

One of the things I like about strength camp is that it’s a group workout.  Normally, I either lift just with my coach or completely on my own.  Sometimes he’ll lift with me which I like, but that’s still a different dynamic than the group.

After warm-ups, we went right into sandbags.  5 squats, sprint to the end of the room, 5 jump squats, sprint back, 5 more squats, sprint, 5 jump squats, sprint.  People with long legs have an advantage here.  … Read More »


Pams Training Log 4/2

Posted on April 2nd, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 4/2

Bench Day – 13 Weeks Out

Today’s work out:

Bench – work up to a 5 reps at 205 with a 10 sec pause between reps, rest 3 min, repeat

Incline db – 4 sets of 12, 10, 8, 8 reps
Superset with
Db Rows – 4 sets of 12, 10, 8, 8 reps

Skull Crushers – 4 sets of 15, 12, 8, 8 reps
Superset with
Scapular Retractions – 4 sets of 15, 12, 8, 8 reps

Front Raise – 2 sets of 15-20 reps
Superset with
Rear Delt Raises – 2 sets of 15-20 reps

Workout notes:

Today’s bench workout was totally new for me, and I liked it a lot.  I felt like it really helped me focus on each rep independently, since there was a reset and 10 second pauses between reps.  That made it feel a lot more like the way competition reps feel and less like another … Read More »


Pams Training Log 3/29

Posted on March 30th, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 3/29

Bench Day 2 – 14 Weeks out

Today’s work out:

Close grip bench press – warm up, then 3 sets of 10 reps
Seated db shoulder press – 4 sets of 10-12 reps
External Rotations – 3 sets of 15-20 reps
Scapular Retractions – 3 sets of 12-15 reps
Rear Delt Raises – 3 sets of 10 reps

Workout notes:

This is the end of my first week back in a regular training schedule, and it’s good to be back.  Today was fairly light since tomorrow is Strength Camp.  I feel both tired and refreshed.  I’m definitely not used to it yet, but I’m also eager for more.  I want to jump right back in and lift heavy, so it’s hard to discipline myself to establish a solid base first.

Close grip bench felt good.  I felt tight and under control the whole time.  I was pleased to get 10 … Read More »


What is Meta Performance Training?

Posted on March 30th, by Meta Performance Center in Coach D's Blog. Comments Off on What is Meta Performance Training?

Over the past decade the fitness industry has trended towards functional strength with a focus on improving all levels of human performance. Workouts and exercises once performed by only professional athletes and Olympic weight lifters are now commonly performed by everyone from weekend warriors to office professionals. Unfortunately corporate gyms have commonly frowned upon these workouts leaving individuals serious about results on their own to figure them out. This has lead to confusion, frustration and many overuse injuries.

Meta Performance Training is a combination of many training methods that were once considered specialized.  We have taken concepts, philosophies and training techniques from every area of the fitness world and tailored them to fit the needs of our clients. Our overall concept is to offer a metabolic workout that increases one’s strength, endurance, lean muscle, coordination, agility and flexibility while decreasing one’s … Read More »


Pams Training Log 3/27

Posted on March 30th, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 3/27

 Leg Day – 14 Weeks till nationals

Today’s work out:

Squat – work up to a 5 rep max, followed by 5 reps @ 75% max

db deadlift – 3 sets of 10 reps

Romanian deadlift – 4 sets of 10 reps

Superset with

Weighted sit-ups – 4 sets

Assisted pull-ups – 5 sets of 10 reps

Barbell complex – 3 sets of 10 reps

Workout notes:

It was a quieter day in the gym today, good for focusing on lifting alone.  We did box squat last week, but this was my first good standard squat day in a while.  I stayed a little conservative with my 5 RM only going to 255.  I kept my focus on getting to competition depth with each rep.   Sometimes I feel like it’s all in my head, and I need to just stop worrying and go for it.  The 255 didn’t really feel … Read More »


Pams Training Log 3/26

Posted on March 27th, by Meta Performance Center in Pam's Training Log. Comments Off on Pams Training Log 3/26

Bench Day – the best day of the week.  Today’s workout:

Bench – work up to a 1 rep max of competition opening weight, followed by 5 reps @ 80-85% of opener

Neutral Grip Incline db – 4 sets of 8-10 reps

Bent Over Rows – 4 sets of 8-10 reps

Superset with Skull Crushers – 4 sets off 8-10 reps

Workout notes:

Lots of heavy benching going on in the gym today.  It was a great atmosphere, people were fired up and the chains were out. Took some good pictures and a couple of videos before I started my workout.

My shoulders were well recovered from Friday’s bench workout. Before that, it had been a while since I’ve benched. The build out really got me out of a regular training schedule, and it’s good to get back into that groove. Warming up, I felt pretty solid … Read More »


How To Choose a Training Facility

Posted on March 27th, by Meta Performance Center in Coach D's Blog. Comments Off on How To Choose a Training Facility

When it comes to finding the optimal place to train, there are many options and things to consider. First you must decide what you wish to accomplish. What is your goal? Then common factors such as location, hours of operation, type of membership fee and length of commitment all come into play. However, too many people overlook the most important factor:  the energy and atmosphere.

The place where you will go to get into the best shape of your life may be next door or you may have to travel, it may be brand new or it may be old and faded. It may have a fancy water wall behind the front desk or it may have water leaking from the ceiling in the back corner. It could be 8000 square feet or it could be 800 square feet. The one … Read More »


14 Weeks to USPF Nationals

Posted on March 26th, by Meta Performance Center in Pam's Training Log. Comments Off on 14 Weeks to USPF Nationals

About Me

Originally from Maryland, I came to Boston for college and stayed in the area.  I played soccer in college and turned to triathlons after a major ankle injury.  One day, a powerlifter friend of mine convinced me to enter a bench press competition and meet his friend Derek.  Four years later, I’ve competed and won at both the national and international level.  Nearly five years later, Derek and I opened Meta Performance Center here in Chelmsford, MA.

14 Weeks

There are 14 weeks until my next major competition.  Nationals.  It’s time to get serious.  Need to plan, need to train, need to eat right and sleep well. Time to return to a regular training schedule now that we’ve completed the Meta Performance Center buildout.  Looking forward to bench day, the best day of the week.  Remembering last year puts me in the … 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,...