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

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,...