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
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 »
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 »
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
Weighted sit-ups – 4 sets
Assisted pull-ups – 5 sets of 10 reps
Barbell complex – 3 sets of 10 reps
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 »
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
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 »
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 »
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.
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 »