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Charles Fay
11-15-2011, 10:16 AM
Several weeks ago i did my first comp after a 2yr layoff going 950-605-735-2290 @275, which qualified me for APF nationals in June. I have a long way to go to get back into PR territory for my squat, bench and total but after taking a week off after the meet, i am getting back into my training.

Saturday Bench

Warmup: Flat DB Press 55s 3x15, bowling pin swings, band rows 3x20

Fat Bar Bench
bar x20
160x10
210x5
250x5
300x5
340x3
360x2
390x1
410x1 PR

Flat DB Press 100s 2x15 Supersetted w/rev hyper shrugs 3x20
Chest supported rows 3x20 supersetted w/1 arm band extensions 3x20
Standing Abs 5x10 supersetted w/ 2 extra sets of 1 arm band extensions for rt arm

Overall a good day for my first day back benching, the 410 fat bar press came up easy and i didnt push beyond that due to my history of bilateral pec tears.

Charles Fay
11-15-2011, 05:45 PM
Tuesday Upper

Warmup: Circuit of the following with no rest, double outside the leg KB swings 3x10, double overhead KB press 3x10, Pulldowns 3x15, indian club swings.

BB Powercleans 135x5 185 2x5

BB Overhead Military Press (cleaned from floor)
135x5
155x5
175x5 (all sets easy and light)

Supersetted presses with strict pullups 3x6

Bent dead stop from floor BB Rows 225 3x6 supersetted w/1 arm overhead KB press 72lb 3x6

Landmines 5x10
Finished with pushing the prowler

Charles Fay
11-17-2011, 07:38 PM
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x12, band hip abduction, dynamic stretching.

DE Box Front Squats w/harness
barx10
135x5
225x3
work sets
275x2
315 5x2
365x2
405x2

Raw Sumo Pulls (form/hypertrophy work) 185x10, 195 2x10, 205x10, 215x10

1 leg KB Deadlifts w/2 35lb KBs 4x5
Ab wheel 5x10

Another good day, the body is feeling good on a whole and the front squats all moved well and the raw sumo work went well enough but will still take alot of getting used to. Hopefully as i develope the musculature of the hips more with this high rep sumo pulling, it will get easier and more comfy.

Brian Hopper
11-17-2011, 07:49 PM
Great to see you posting here Charles. Any word on where the Senior Nationals will be?

Charles Fay
11-17-2011, 07:52 PM
Thanks Brian. KK told me that nationals will be in Myrtle Beach SC sometime in June. Thank god it is in a location that i would actually enjoy going to for a vacation!

Brian Hopper
11-17-2011, 08:14 PM
Thanks Brian. KK told me that nationals will be in Myrtle Beach SC sometime in June. Thank god it is in a location that i would actually enjoy going to for a vacation!

Thats cool. I might consider doing it since the meet is close to home.

Charles Fay
11-20-2011, 09:18 AM
Sunday Bench

Warmup: Bowling pin swings, Flat DB Press 55s 3x15, Band rows 3x15

BB Bench w/35lb KBs hanging from mini bands
bar x5
135x3
185x3
225x3
275x3
295x3 (365 total weight)

3 board bench
315x5 365x5 405x5

Standing Fat T-bar cable rows 3x20
Band Rotating Face Pulls 3x15
Supersetted rows and face pulls with 1 arm tricep band extensions 6x20

Weighted leg raises 5x10 supersetted with hammer curls 5x15

I got off of a busy 24 hr shift this morning and managed to have enough energy to get in some decent volume. Pretty good workout on a whole.

Brian Hopper
11-20-2011, 06:00 PM
What do you do to work a 24hr shift?

Charles Fay
11-20-2011, 06:08 PM
I am a firefighter/paramedic for a busy FD in south Florida and one of the busiest per capita depts in the southeast. I work 24 hr shifts and then get 48 hrs off. Often i get off shift and have to workout with very little sleep, but i guess if i can lift tired then it will come in handy when im in my next 12 hr long meet and im worn out.

Brian Hopper
11-21-2011, 06:11 PM
I'm sure that would help, lol. Especially after how late you guys were at the Southern States. Does Dave Sharky still train with you guys?

Charles Fay
11-23-2011, 04:22 PM
Dave has not trained with us for a while due to alot of recurring injuries and other commitments, however we are still close to him and hope he will eventually be able to train with us again.

Charles Fay
11-23-2011, 04:26 PM
Warmup: Treadmill, indian club swings, flat db press 3x15, pulldowns 3x15

DE BB Bench w/fat bar
barx10
160x5
190 2x5 close
210 4x5 medium and wide

Supersetted w/pullups 3x7

Finished with more treadmill

Because of the rotating nature of my schedule, every 3rd wk i train on wed and pretty much just do DE bench work and little assistance so that im fresh for my Squat/Dead day on thursday. If i do overhead pressing the day before lower work it tends to hurt my squatting a bit.

Brian Hopper
11-23-2011, 08:26 PM
Dave has not trained with us for a while due to alot of recurring injuries and other commitments, however we are still close to him and hope he will eventually be able to train with us again.

That sucks. Dave is pretty much the main person who got me started in powerlifting. I met him at a World's Gym in Deerfield back in 98-99.

Charles Fay
11-24-2011, 08:26 AM
Warmup: 45 degree hypers 2x12, reverse hypers 2x12, GHR 2x12, band hip abduction, band x walks, foam rolling and stretching.

Raw Cambered Bar Box Squat (counting bar as 45lbs)
barx10
135x5
225x3
315x3
405x1
455x1
495x1 stopped here, knees killing me today

Raw Sumo Pulls Form Work 185x10, 205x10, 225x10, 235x10, 245x10

Standing Abs 5x10

I pretty much felt like total shit today, uncoordinated, headache and knees killing me. As a result i turned it into a deload day. I have been under alot of stress lately between work and family shit and i think the stress is starting to add up. Hopefully i can rest up and come back next week feeling up to par.

Charles Fay
11-27-2011, 09:47 AM
Warmup: Green band rows 3x15, Flat DB Press 3x15, Bowling pin swings

BB Floor Press
bar x20
135x10
225x5
275x3
315x3
345x2
365x1
385x1
405x1
425x1 10lb PR!

JM Press w/safety squat bar (counting it as 45lbs)
135x10, 185x8, 225x5, 275x5, 315x5

Chest supported rows 5x12 various grips

Ab wheel 5x10 supersetted w/band pullaparts 5x20

I felt good today and it was nice to hit a PR on the floor press. Its funny because it seems like whenever i eat like total shit, i hit PRs.

Brian Hopper
11-27-2011, 07:45 PM
Great job on the PR.

Charles Fay
11-29-2011, 06:51 PM
Thanks Brian

Charles Fay
11-29-2011, 06:52 PM
Warmup: Indian club swings, double outside the leg KB swings 3x10, double overhead KB press 3x10, pulldowns 3x10

Hang Power Cleans 135x5, 185x5, 205x5

Standing Military Press (cleaned from floor)
155x5
175x3
195x8

Supersetted military pressing w/strict pullups 3x6 close, medium and wide grip

Bent BB Rows from floor 235 3x5 supersetted w/1 arm overhead KB press 96lb 3x5
DB Hammer Curls 3x12 supersetted w/KB rolling extensions 3x12
Finished with sled dragging and side bends 5x10

Good day today, kept a good pace and got a nice pump and kept the heart rate up.

Charles Fay
12-01-2011, 07:47 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, Band hip abduction, rolling, stretching and then i put on my new pair of boss briefs to give them a try.

BB Free Squats
bar x10
145x10
235x5
325x3
415x3
505x3 at parallel
555x3 started to break parallel here
595x3
665x3
705x3 moved pretty well

Stiff Leg Deads Standing on 2" box
315x5 365x5 405x5 455x5

1 Leg split squat bwt x10, w/35lb KB x10 supersetted these with 1 leg KB deads 35lb KBs 2x6
Reverse hypers 3x10 supersetted w/leg raises 5x12

I bought the briefs a month before last meet, they were loose and i didnt have the time to learn them so i had them tightened up in the hips. The still could fit tighter, but i have been using shitty, worn out briefs for so long that these seemed like a ton of support. I will keep them as they are for now and maybe tighten them again down the line when they are broken in and i am stronger, otherwise it would be too much in combo with my canvas suit. The 705x3 felt solid and im happy with it for now.

Charles Fay
12-03-2011, 09:08 AM
Warmup: Bowling pin swings, Flat db press 3x15, various band rows 3x20

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add SDP Shirt
365x3 3 board
405x3 3 board, 2 board
455x3 2 board, 1 board, 1/2 board
full range work sets
495x2
505x2
515x2 all of these moved pretty easily

Cable Fat T-Bar Rows 5x10 supersetted w/DB flare extensions 5x15
Rotating Face Pulls w/monster mini 3x20
Twisting straight leg situps w/med ball 30lbs 2x10
Ab wheel 3x12

After having such a poor showing in my SPD shirt last meet and feeling uncomfortable touching weight, i enlisted the help of Mike Schwanke from TBB. He has been kind enough to help me and has advised me to do doubles, full range with the shirt worn high over the shoulders and wetting down the shirt. He also gave me a few other tips on wearing the shirt. I am going to continue trying to touch light weight and eventually work my way up to 6 sets of 2 off the chest which Mike feels is optimal for volume. I will slowly add weight each time around. After a while i will add in some board work in order to feel heavier weights.

Charles Fay
12-06-2011, 05:47 PM
Warmup: Indian club swings, Pulldowns 3x10, Double KB outside the leg swings 3x10, Double KB overhead press 3x10

Pullup ladder with various grips of 1,2,3,4,5,4,3,2,1 (25 total reps)

Hang Power Cleans barx10, 135x3, 185x3, 215x3

Standing Military Press (cleaned from floor)
155x3
170x3
195x10

Supersetted presses w/wide grip pulldowns 3x10

1 arm KB snatch 53lb 3x8 supersetted w/sitting lateral raise 3x10
DB Curls 3x12 supersetted w/rolling KB extensions 3x12
Band extensions 2x25

Later on i did some treadmill, sled dragging and abs.

Im trying to increase my volume of pullups, the ladder is a good way to do it, but it was getting hard towards the end. Im hoping this will add some more mass to my back.

Charles Fay
12-08-2011, 08:05 PM
Warmup: Foam rolling, stretching, mobility work, 45 degree hypers 2x15, GHR 2x12, band hip abduction.

Raw Box Squatting w/SSB +bands (counting bar as 45lbs)
barx10
bar+purple bands x10
135x5
work sets
225 2x2
275 4x2
315 2x2
365 x2

Conventional Pulls
315x3, 415x3 double overhand
485x3, 545x3 over/under

Raw Sumo Pull Form Work 225 2x10, 245 2x10, 255x10

1 Leg Glute Bridge 3x10
1 Leg doubled mini band leg curls 3x10
Landmines w/grappler 5x10
Standing Abs 3x12

I got in a good bit of volume today in hopes of building a bit more mass and raw strength as well as having my legs be a bit more equal. I had an ACL replacement 11 yrs ago and my legs are still a bit uneven. I use a medium stance on my raw squats because my hips and knees cannot handle wide raw squats. The SSB makes my knees hurt a good bit so i use only moderate band tension with this. A few more weeks of raw work, then i will do my squatting in briefs again.

Charles Fay
12-09-2011, 06:41 PM
AM- Extra workout (I normally do 3-4 of these a week, but dont bother logging them)
Sled, treadmill, GHR 3x12, Rev hyper 3x12, rolling and mobility work

PM ME Bench

Warmup: Indian club swings, Flat DB Press 3x15, Various rope rows 3x15

Strongman Log Pin 3 Presses on floor (log weighs 100lbs)
log x10
190x5
280x3
330x3
370x3
400x1
420x1
440x1
460x1
330x7
Supersetted pressing with Rope rows 3x20 and Face pulls 3x15

Chest supported rows 3x8 supersetted w/DB flare extensions 3x10

Later i did some more light sled dragging

I had to workout on my own today because im on shift tomorrow and have a wedding to go to sunday. My shoulders have been aching a bit this week so i figured i would try the log since it has a relatively narrow parallel grip on it. At pin 3 it was about at a 3-4 board press range of motion, working the midrange and top end for me since i have long arms. They definately ended up being a grind, but were friendly to my shoulders and really forced me to use my tris, so it was a fun change from the norm.

Coke
12-11-2011, 12:55 PM
Wow, spectacular with all lifts - great to have someone of your stature posting on here!!

Charles Fay
12-12-2011, 02:19 PM
Thanks Coke. I would not consider myself to be "spectacular with all lifts", but i do appreciate the complement. I am just trying to be somewhat of a well rounded powerlifter and get back to and beyond where i was before my 2 year layoff. I hope that by posting here i can learn from and get insight from others as well as share what i do.

Charles Fay
12-14-2011, 05:35 PM
Warmup: Indian Club Swings, Flat DB Press 3x15, Pulldowns 3x15

DE BB Bench w/Fat bar and doubled mini bands (bar weighs 70lbs)
bar+bands x10
160 3x3 close
180 6x3 medium and wide

Supersetted benching w/ dead hang pullups x6, V-handle pullups x6, x8

Flat DB Press 100s 2x20 supersetted w/wide grip pulldowns 2x10
Seated lateral raises 3x12
DB Curls x20, x12 supersetted w/flat rolling KB extensions 2x12

Finished with some upper body sled dragging

Overall a good workout today, i finished everything in about an hour and i felt pretty good. I walked around a mile and a half earlier today for some extra exercise.

Charles Fay
12-15-2011, 07:51 PM
Earlier in the day i did alot of foam rolling, stretching and mobility work.

Warmup: GHR 2x15, 45 degree hypers 2x15, band x-walks, band hip abduction, dynamic stretching.

DE Safety Squat Bar Box Squat w/narrow stance, raw (counting bar as 45lbs)
barx10
bar+purple bands x10
135x5
work sets
225x2
275x2
315 3x2
365x2
405x2
455x1 (knees were killing me at this point so i shut it down)

Raw Conventional Deads 315x5, 390x5, 450x5, 510x5

Raw Sumo Dead form work 225x10, 255 2x10, 275 2x10

Finished with ab work

This was my 2nd and final week of raw speed work with the SSB, thank god because it just kills my knees. I tried to work up a bit but after a point it was just too painful and started to hurt my form. Other than that it was just some pulls for a good bit of volume. Next week i will deload a little on the squat and then the following week put the briefs on and hit some poundage on the free squat.

Brian Hopper
12-16-2011, 09:59 PM
Nice work Charles!!!

Charles Fay
12-18-2011, 10:10 AM
Thanks Brian!

Charles Fay
12-18-2011, 10:17 AM
Warmup: Bowling pin swings, Band Rows 3x20, Flat DB Press 3x15, Band extensions x20, band pullaparts x20

BB Bench w/chains
bar+40lbs chain x10
bar+80lbs chain x10
bar+120lbs chain x10 (kept this amount of chain from here on out)
135x5
185x5
225x3
275x2
295x1
315x1
add xxl slingshot and 2 board, kept the 120lbs chain on the bar
315x3
345x3

V-handle standing BB Rows 4x10 supersetted w/1 arm band extensions 4x20
Pullovers 3x10
Landmines 5x10

I had a long shift the other day and then was forced to work a partial overtime shift yesterday so i am definately a little haggard and lacking sleep. I stayed conservative today because my coordination was not as good as normal. The 315+120lbs chain came up smooth enough but i was not going to push it beyond that.

Charles Fay
12-20-2011, 05:33 PM
Warmup: Pulldowns 2x15, KB double outside the leg swings 2x15, KB double overhead press 2x15, various stretches and indian club swings.

Pullup ladder of 1,2,3,4,5,4,3,2,1 reps of various types of pullups for total of 25 reps

BB Power cleans 135x3, 185x3, 225x3

BB Standing Military Press (cleaned from floor)
barx10
135x3
work sets
140x5
160x5
180x5

Pressing was supersetted w/wide grip pulldowns 3x10

1 arm KB snatch 70lb x5, 88lb x5 supersetted w/db lateral raise 2x10

Later on i did some sled dragging and abs

Today i kept the volume to a minimum because i have some shirt work to do on saturday. I think im done with power cleans. I used to be great at them when i played football, but they are too technical to do now and are not useful enough to put the time in to get them right. My goal was to just use them to improve my explosiveness, so i think i will use some box jumping instead for a while and see how it goes.

Charles Fay
12-22-2011, 08:21 PM
Warmup: GHR 2x15, 45 degree hypers 2x15, band hip abduction x30, dynamic and static stretching then put on old pair of metal pro briefs

Deload DE Box Squat w/Cambered Bar (counting bar as 45lbs)
barx10
135x10
225x5
315 2x2
365 2x2
405 2x2

Raw Conventional Deads
315x3
425x1
455x3
515x3
575x3
605x1
635x1 still had a few lbs in the tank but not easy

Reverse hypers 5x12 supersetted w/standing abs 5x10
1 Leg glute bridge 2x10
Monster mini hip abduction 2x30
Hip adduction w/2 monster minis 3x20

I deloaded on the squat this week to give my knees a bit of a break so i can be fresh for free squatting next week. The conventional pulling was marginal today, i worked up to a little over 90% of my all time raw PR of 700lbs. I have only been back to conventional pulling for a few weeks so my expectations are not too high right now.

Charles Fay
12-24-2011, 09:00 AM
Warmup: Bowling pin swings, various band rows 3x20, Flat DB press 3x15, foam rolling and stretching

BB Bench
barx20
135x10
185x5
235x5
280x5
320x3
365x3
add SDP shirt
405x3 4 board, 3 board
455x2 3 board, 2 board
495x2 2 board, 1 board
Full range work sets
515x2
525x2
535x2

Pulldowns x20, 2x20
Standing Cable Rows 3x10

Once again today i was in my shirt doing full range work wearing the shirt up super high and wetting it down. I did the same as i did last time, keeping the weights light and working up 10lbs each set. Im going to continue doing this every 3rd week until things start to slow down. My form was decent, i need to arch a bit better and i think bar speed needs to come up so i will start incorporating more DE work soon.

Charles Fay
12-27-2011, 06:16 PM
Warmup: Pulldowns 3x15, Flat DB Press 3x15, Outside the leg KB swings 3x10, Indian club swings, rotator warmup

DE Bench w/fat bar
barx20
135x10
185 6x3 CMW

Supersetted pressing w/v-handle pullups 3x6

Double overhead KB press 2x10 supersetted w/lateral raise 2x20
Miniband pullaparts 3x20 supersetted w/1 arm band extensions x30, 2x20

Finished w/abs, rotator cuff work, treadmill and sled dragging

I am dealing with the issue of every joint being sore these days. First it was my knees, then occasionally my lower back, then my left bicep tendon and finally both my shoulders and elbows. Everything is aching alot for no good reason and warmups, rolling, NSAIDs, Cissus, linament and mobility work is all doing nothing for it. I hope i feel better thursday when i free squat some weight in my briefs. If that feels shitty i will take next week off from heavy lower work. If my upper body feels as shitty as it did today i will not do my ME benching this friday. Im going to feel it out and maybe a week off of heavy work will be what i need.

Charles Fay
12-29-2011, 07:59 PM
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x12, band hip abduction x30, band hip adduction x20, dynamic stretching and rolling then i put on Boss briefs.

BB Free Squats
barx10
145x5
235x3
325x2
415x2
505x2
585x2 started getting depth here and using "up" commands
635x2
685x2
755x2

Raw Sumo Deadlift Form Work
190x10, 225x10, 275x10, 295x10, 305x10

Ab Wheel 5x10
Band hip adduction 3x20
Band hip abduction 2x30

The free squatting felt good today, the 755x2 moved well and i really like the boss briefs and want to see what its like when i get my suit on with them. I will use that combo in a few weeks and feel it out. Im going to take tomorrow off from ME upper work to give my shoulders some much needed rest.

Coke
12-30-2011, 08:55 AM
Amazing numbers, super squats!!

Charles Fay
12-30-2011, 10:02 AM
Thanks Coke! The new briefs are feeling good and i have a good feeling that some big squats are coming down the line.

Charles Fay
01-04-2012, 04:09 PM
Warmup: 5 min treadmill, indian club swings, various rotator cuff movements, 1 arm band extensions, flat db press 3x15, pulldowns 3x15, double outside the leg kb swings 3x10

DE Bench w/fat bar and doubled minibands
bar+bands x10
120x5
work sets
160 3x3 close
190 6x3 medium and wide

Supersetted benching w/wide grip pulldowns 3x10

Face pulls 5x15 supersetted w/flare extensions 35sx10, 50sx10, 55sx10, 60sx10, 35sx20

Rear delt raise 3x10 supersetted w/1 arm DB concentration curls 3x10 and 1 arm band extensions 3x20

Finished w/20 minutes of treadmill

I took a week off from upper body work to give my banged up elbows, shoulders and biceps a rest. Everything felt better with the exception of my right shoulder which was still tempermental and my bar speed was not as fast as normal, i really should have just done all sets @160. As a result i just did 1 pressing movement and then resorted to alot of extensions to get in enough volume. Im going to get Stacey to kinesiotape my shoulder and that should help things out.

Brian Hopper
01-05-2012, 08:12 PM
I can't remember if you mentioned it or not, but are you using a boss/boss combo?

Charles Fay
01-05-2012, 08:17 PM
Warmup: 45 degree hypers 2x15, reverse hypers 2x12, 2 hand KB swings 2x12, band hip abduction x30, band hip abduction x20, foam rolling, stretching then put on my old loose metal pro briefs.

DE Box Squat w/green bands
barx10
145x5
235x2
work sets
325 3x2
375 5x2

Straight legged abs on GHR bwt x10, 30lb med ball 4x10

Raw Conventional Deads 315x3, 435x3, 495x3, 560x3

Raw Sumo Deadlift Form Work 225x10, 275x10, 315x10, 325x10, 335x10

Band Hip Abduction 2x30

I tried to focus on getting my DE box squat technique right and improve bar speed. I was not as fast as i wanted to be so i kept the weights light. The deadlifting may look easy but it ends up being alot of volume and doing raw sets of 10 on sumos just sucks. I do believe though that it is helping me build mass in my hips and should carry over in the long term to a nice pull.

Charles Fay
01-08-2012, 10:09 AM
I can't remember if you mentioned it or not, but are you using a boss/boss combo?

I am using the boss briefs now, but will combine it with my Ginny suit. I love my Ginny and it works the best with my technique. Unfortunately my old Ginny is loose on me now because i am built differently now then when it was made for me in 2004. Once i get a new suit made, it is going to be one hell of a combo!

Charles Fay
01-08-2012, 10:09 AM
Sunday Bench

Warmup: Bowling pin swings, rotator cuff stuff, DB bench 3x15, various band rows 3x20

BB Floor Press
barx20
135x10
185x5
225x5
275x5
315x3
365x2
385x1
405x1
420x1
430x1 (this would be a 5lb PR but i bridged a bit on the way up so i wont count this as one)

Safety Squat Bar JM press (counting bar as 45lbs) 135x10, 185x5, 225x5, 275x8

Reverse hyper shrugs 3x20
Standing Cable Rows x20, 4x10
Ab wheel 5x12
Neck harness 3x20

My shoulder is being a pain still and i have been lazy about getting taped so it needs to happen today. Otherwise nothing too crazy went on today and i got in some volume.

Charles Fay
01-10-2012, 06:23 PM
Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, KB outside the leg swings 3x10, rotator cuff work.

DE Bench
barx20
135x10
185 9x3 CMW

Supersetted w/wide pulldowns 3x8

1 arm KB overhead press 53lb 3x12 supersetted w/1 arm pulldowns 3x12
DB bent raise 2x20 supersetted w/rotating band face pulls 2x10
Lateral raise 3x20 supersetted w/db curls 3x12 and 1 arm band extensions 3x20

Finished w/treadmill x20min

It was a good day in the gym today, I kept a good pace and kept the weights light. My shoulder was also feeling better after getting taped.

Charles Fay
01-11-2012, 06:13 PM
Wed Squat/Dead

Warmup: Sled dragging 4x150ft no rest, rev hypers x12, KB swings x20, foam rolling and stretching.

24" Box jumps 3x5

Raw BB Box Squat, walked out, narrow stance on 12" box (im 6'3 so this is pretty low for me)
barx10
135x5
225x3
275x1
work sets
315x5
365x5
405x5

Raw Conventional Pulls
315x3, 405x5. 465x5, 525x5

Later on i did some prowler pushing and abs.

I ended up working out today because they have changed my schedule at work and im going to have to miss southside every 3rd week as a result, this week is bit of a deload so i kept the weights pretty light and kept the volume to a minimum. The box was very low, but my joints actually felt great doing them and my knees felt the best they have in a while. My quads are still going to be sore from such a long range of motion though.

Coke
01-13-2012, 09:14 PM
Great session overall, good deal on the raw box squats and deads.

Charles Fay
01-14-2012, 09:20 AM
Warmup: bowling pin swings, rotator cuff complex, band rows 3x15, DB bench 3x15, stretching

BB Bench
barx20
135x10
225x5
275x5
315x3
365x1
405x1
add SDP shirt
405 x3 4 board, 3 board
455 x2 3 board, 2 board
495 x2 2 board, 1 board
started work sets off the chest here
535x2
545x2
555x2

Chest supported rows 3x15
Blast strap fallouts 3x10
Ab wheel 5x12

Im starting to feel better touching weight in the SDP, im still wearing the shirt really high and not jacking it at all. I hope i am starting to build strength in it.

Charles Fay
01-17-2012, 06:38 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, double outside the leg KB swings 3x10

DE BB Bench w/chains
bar+80lbs chain x10
135x3 close
155 8x3 CMW

Supersetted benching w/chest supported rows 3x10

Flat DB Press 100s 2x15 supersetted w/1 arm pulldowns 2x12
1 arm KB snatch 53lb 2x8 supersetted w/1 arm cable face pull 2x15

I finished by putting on my bunker gear without an airpack and pushed the prowler 6x150 feet. This wore me out, but it was good to get some conditioning in that carries over to work.

Charles Fay
01-19-2012, 07:47 PM
Warmup: 45 degree hypers 2x15, rev hyper 2x12, GHR 2x12, band hip abduction 2x30, band hip adduction 2x20, foam rolling, stretching and put on loose old metal briefs.

DE BB Box Squat w/green bands
bar+bands x10
145x5
235x2
work sets
325x2
375x2
415 2x2
445 2x2
465x2
505x2

Weighted situps on GHR : bwt x10, w/40lb med ball 4x10

Raw Conventional Deads
315x3, 425x1
work sets 475x3, 525x3, 605x1, 655x1

Raw Sumo Form Work 225x10, 275x10, 315x10, 335x10, 365x10

Plenty of volume today, the old metal briefs im wearing in training are totally worn out and dont give me much, so i hope this builds a base of strength that carries over to when i get in my better gear. The raw sumo pulling although light is a pain in the ass, i have 1 more week of this high volume stuff, then i will be decreasing the reps and increasing weight as i should have built up my hips well enough from doing such high volume sumo pulling.

Coke
01-20-2012, 10:30 AM
Wow man, tremendous effort with the squats & deads!

Charles Fay
01-22-2012, 09:46 AM
Sunday Bench

Warmup: Bowling pin swings, rotator work, band rows 3x20, flat db press 3x15

Cambered bar board press
bar x20 w/2 board
135x5 1 board from here on out this increased the ROM by about 2" or so
225x3
275 5x3 all paused

Closed grip 5 board
315x5, 365x5, 405x3, 435x3

Standing Fat V-handle cable rows 3x10 supersetted w/rolling flooor db extensions 3x20
Fat v-handle plldowns 5x10
Standing abs 5x10

Charles Fay
01-25-2012, 06:44 PM
Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, Double outside the leg KB swings 3x10, rotator cuff complex.

DE BB Bench w/doubled mini bands
bar+bands x10
135 3x3 close
165 6x3 medium and wide

Incline DB Bench 80s 2x20

1 arm Bottoms up KB press 35lb x8, 44lbx6, 53lbx6

Supersetted all sets w/ strict dead hang pullups for a total of 8x3

Finished w/green band 2 hand extensions 2x50

I am keeping the bar weight light on DE bench and really trying to ensure a very fast bar speed. I will gradually move up from here.

Charles Fay
01-26-2012, 07:44 PM
Thursday Squat/Dead

Warmup: Rolling, stretching, mobility work, GHR 2x12, 45 degree hyper 2x15, band hip abduction 2x30 then put on boss briefs.

Free BB Squat
145x10
235x5
345x3
455x2
545x2 near depth
635x2 at depth
added old Ginny suit straps down
725x2 near depth
775x2 at depth
815x2 at depth, no problem

Raw High Rep Sumo Form Work 225x10, 275x10, 315x10, 365x10, 405x10

Ab wheel 5x12

The free squatting felt really good today, all weights moved well and my setup and stability were as i want it to be. The Ginny suit is so loose that it doesnt do much for me but my new one should be arriving in a few weeks. I am looking forward to getting into it and think that a new Ginny combined with the boss briefs should work well. Also i am happy about being done with the 10 rep raw sumo work, it is brutal despite the light weights to the point of giving me a migrane by the end. I will be continuing Yuri's program and gradually lowering the reps and increasing the weights from here on out, still going raw for a while and building more strength.

Coke
01-27-2012, 04:42 PM
Major props on the awesome squats alone!!

Charles Fay
01-29-2012, 10:48 AM
Thanks man, it is coming along according to my plan so far.

Charles Fay
01-29-2012, 10:49 AM
Warmup: Bowling pin swings, Band rows 3x15, Flat DB Press 3x15, band pullaparts x20.

Flat BB Bench w/chains
bar+40lb chain x20
135+40lb chain x10
135+80lb chain x5
225+80lb chain x3
225+120lb chain x3 (kept 120lb chain on the bar for the duration of the workout)
275x1
295x1
315x1 (around 435 at the top)
add xxl slingshot
315x3
345x1
365x1
switch to xl slingshot
405x1 (around 525 at the top)

Next i put on a 3 ply SDP that i need to break in. I did one set of 5 close grips on the 5 board w/405+120lb chain and my arms fell asleep because the sleeves were to long. I will get the sleeve shortened and stretch the sleeves more.

Chest supported rows: 2 plates x10, 3 plates x10, 4 plates x10, 3 plates x10, 2 plates x20
I superestted rows w/db flare extensions 30sx20, 55s 3x10, 30s x20

Band pullapartes 2x20 supersetted w/monster mini rotating face pulls 2x10

Charles Fay
01-31-2012, 05:53 PM
Warmup: Indian club swings, rotator cuff work, flat DB press 3x15, pulldowns 3x15, double outside the leg KB swings 3x10.

DE BB bench w/fat bar
barx20
120x5
160x5
190 3x3 close
210 6x3 medium and wide

KB Floor Press 70s 2x20
Overhead tricep rope extensions 3x30

I supersetted the sets above with dead hang pullups 9x3 using pronated, supinated and parrallel grips.

1 arm face pull 2x20 supersetted w/seated lateral raise 2x10
DB Hammer curls 3x10 supersetted w/1 arm band extensions 3x20

Finished w/treadmill x20min

Charles Fay
02-01-2012, 05:01 PM
Warmup: Treadmill x5 min, Indian club swings, shoulder dislocations w/pvc, dynamic stretching, foam rolling, bad hip abduction 2x30, 2 hand KB swings 96lbs 3x10, Box jumps 3x5

Raw BB Box Squat, walked out, narrow stance on 12" box
barx10
135x5
225x3
275x1
work sets
325x5
375x5
415x5

Raw Conventional Deads
315x3
work sets
415x5
475x5
545x5

Finished w/straight leg situps bwt x12, w/25lb plate 4x10

Today was a bit of a deload, the volume was kept to a minimum and the intensity was moderate. I still ended up with a pretty good lower back pump because the narrow stance box squats are on such a low box that my torso comes forward alot more than with my wide conventional stance.

Charles Fay
02-04-2012, 09:59 AM
Warmup: Indian club swings, rotator complex, band rows 3x20, flat db press 3x15, stretching

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add SDP shirt
405x2 3 board/2 board
455x2 2 board/1 board
work sets to chest
495x2
545x2
585x2 2nd rep a little weak on the lockout

Pulldowns w/weight+purple band 5x10 (these were fun because they made me squeeze the back hard in the bottom, which is what i suck at)
Shrugs on rev hyper 3x20
Band extensions 2x50 supersetted w/ rev hypers 2x12

Another shirt day today and even though i am getting much more comfy with touching weights, i need to work alot harder on my arch. I felt very flat today, partially because my lower back and legs are tight from thursday. I need to get back to doing more mobility work and arch stretching because i am arching too much in the lumbar region and not enough in the thoracic area. This puts too much stress on my low back. If i can get my arch back to being respectable, then i should be able to reduce my ROM a good bit which is huge right now because i am 6'3 with long arms.

Charles Fay
02-07-2012, 05:47 PM
Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, rotator complex

DE BB Bench w/bands
bar+ doubled minibands (kept this tension throughout)
135x5
work sets
165 9x3 CMW

Flat DB Press 100s 2x20

1 arm overhead KB press 70lbx5, 96lbx5

All previous exercises were supersetted w/various dead hang pullups 10x3

Superset of double outside the leg KB swings 2x10, rotating band face pulls 2x10, double KB shrugs 2x10
(this pumped the traps nicely)

Hammer curls 2x8 supersetted w/1 arm band extensions 2x20

Later i did 25 min treadmill and some abs

Charles Fay
02-09-2012, 08:04 PM
Warmup: rolling, stretching, mobility work, GHR 2x12, 45 degree hypers 2x12, 2 hand KB swings 2x12 then put on loose old metal pro briefs.

DE BB Box Squat w/bands
bar+blue bands x10 (kept this tension from here out)
145x5
235x3
work sets
325 2x2
375 2x2
415 4x2

Raw Sumo Pulls with weights on 6" blocks (bar was 5" or so below my knee cap)
425x3, 515x3, 565x3, 605x3, 655x3

Superset of cambered bar GMs 135 3x10 supersetted w/1 leg KB Deads 3x8
Band hip abduction 2x30
Band hip adduction 2x30
Situps on GHR w/40lb med ball x10, w/75lb md ball 3x10

The squatting went well today and my focus was just purely bar speed. This was the first time since last meet that i have done anything in the realm of sumo pulling that was heavy. I normally pull like shit off of blocks and having done all sets of 10 recently i had no idea what i could pull. The 655 felt pretty solid, i really had to pull slow off the blocks and flex the hips hard to keep the knees out and stay in position. Once i broke the weight off the box i was able to accelerate the weight quite well. I think that once i get into gear down the line, all of this raw sumo work is going to really pay off!

Charles Fay
02-12-2012, 10:34 AM
Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, arch stretching.

Fat Bar Bench (75lb fat bar)
bar 2x10
165x10
215x5
255x5
305x5
add 2 board from here on
345x3
395x1
425x1
435x1 stopped here, these were hurting the shoulder a bit

Chest supported rows: 2 plates x20, 3 plates 3x8 (strict w/a squeeze at the top), 2 plates x20 supersetted w/db flare extensions 30s x20, 55s 3x10, 30s x20

Neck harness 3x20 supersetted w/band shrugs 3x20

Standing abs 5x10

Decent day today. The fat bar is definately harder than a normal bar and i feel it makes me grind a bit more, which is something i suck at on the bench. Im a speed guy and i find it alot harder to be fast with this bar. The shoulder was acting up a little in the cold weather, so after i hit 435 i called it quits. I might have had another 10lbs in me. I also have been focusing alot on improving my thoracic arch this week adn that will be a work in progress.

Coke
02-12-2012, 01:50 PM
There are a few at my gym who are into the fat bar, I tend to avoid it altogether.

Your sessions are stellar dude!

Charles Fay
02-12-2012, 02:27 PM
Thanks man. The fat bar is a nice tool to change things up from time to time, but i cant say i like to use it very much.

Charles Fay
02-15-2012, 06:18 PM
Warmup: indian club swings, rotator cuff complex, rolling and arch mobility work, pulldowns 3x15, flat db press 3x15

DE BB Bench w/doubled minibands
bar+bands x10 (kept this band tension throughout)
135x5
165 3x3 close
185 6x3 medium and wide

KB Floor Press 70s 2x25
Doubld KB bottoms up press 35s 3x10

The above sets were supersetted w/a variety of dead hang pullups 6x4, 4x3

Rope high pulls 2x15 supersetted w/lateral raise 2x10
DB Hammer curls 2x12 supersetted w/band extensions 2x30

Charles Fay
02-16-2012, 08:17 PM
Warmup: Rolling, stretching, 45 degree hypers 2x15, GHR 2x15, band abduction 2x30, TKEs then i put on my old loose metal pro briefs>

DE BB Box Squat w/bands
bar+blue bands x10 (kept this tension throughout)
145x5
235x2
work sets
325x2
375x2
415x2
465x2
505x2
555x1
595x1 (moved well and felt solid)

Raw Sumo Pulls 135 2x5, 225x5
work sets 315x6, 365x6, 425x6, 455 2x6

BB Rows from floor 315 2x5
Rev Hypers 3x12
Supersetted rows and rev hypers w/ab wheel 5x12

Finished w/band hip adduction 2x30

Good day at the gym overall, the squats were moving well including the heavier singles. This is my last session with my old loose briefs. I feel i have built alot of base strength in them so that when i start regulary training in my heavy duty comp gear i should get a great carryover. The raw sumo pulling still sucks! It is a work in progress but i am really trying hard to get my technique consistent and build the musculature of the hips more before i use my gear for sumo.

Charles Fay
02-19-2012, 10:06 AM
Warmup: Bowling pin swings, band rows 3x15, DB Press 3x15, band tricep extensions, foam rolling and arch mobility work.

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add 1 board here w/wrist wraps
365x3
405x1
425x1
445x1 PR
add SDP shirt and some board work
495x3 4 board
585x3 3 board from here out
635x1
675x1 easy

1 arm DB Rows 3x10
1 arm band face pulls 2x15, x20 supersetted w/neck harness 3x20
Standing abs 5x10

The 1 board work went well today, the 445 was a small PR for me and i had a few lbs left in the tank. After doing so much full range work in my shirt i felt that it would be good for me to feel some heavier weights on 3 boards for a few work sets. I am basically doing this to build lockout to a degree but also to build confidence because i do think there is something to be said for having heavy weights in your hands. The first few sets didnt feel right, but by the time i got to 675 i was hitting my groove and it felt easy. 3 wks from now i will do these reverse band to really overload.

Coke
02-20-2012, 10:33 AM
Numbers are ridiculous man, lol.

Charles Fay
02-21-2012, 08:10 PM
Thanks, they are gradually increasing!

Charles Fay
02-21-2012, 08:10 PM
Warmup: Mobility work, foam rolling, bowling pin swings, pulldowns 3x15, flat db press 3x15

DE BB Bench
barx10
135x5
185 3x3 close
205 3x3 medium
225 3x3 wide

A arm KB Press 35lbx10, 53lbx10, 72lbx8, 106lbx5
Bent DB Raise 2x12

I supersetted all of the above work w/v handle pullups 10x4

3 rounds no rest of the following superset:
neck harness x20, 1 arm band extensions x20, rev hyper shrugs x20

Finished w/a some reverse hypers and rolling

I am taking a fire hydraulics class this week, which is 9hrs a day M-F along with a ton of studying. Most of this stuff is not even used in the field because the formulas are using look like something from a NASA rocket calculation. Anyhow they are long days, so it took a while to loosen up today but working out was a nice break from all the math, classwork and studying.

Charles Fay
02-23-2012, 08:20 PM
Warmup: Foam rolling, mobility work and stretching, GHR 2x15, 45 degree hypers 2x15, band hip abduction x30

Raw narrow stance BB Box Squat walked out on a very low box
barx10
145x5
235x3
325x1
375x1
415x1
465x1
505x1

Conventional Deadlifts standing on 2" box
315x3, 425x1, 515x1, 605x1

Ab wheel 5x12

Today was a deload day for me. Everything was done raw and i kept the volume to a minimum and kept the intensity moderate. The squats on that low of a box are a bitch which limits the poundages i use before it turns into a squat good morning, but a good change of pace for me.

Charles Fay
02-25-2012, 09:38 AM
Warmup: Bowling pin swings, band rows 3x20, flat db press 3x15, various stretches and rolling.

BB Bench
barx20
135x10
add reverse green bands since everyone else was doing them
245x5
335x3
425x1
took off reverse green bands and put on SDP shirt
425x3 4 board, 3 board
475x2 3 board, 2 board
515x2 3 board 1 board
585x2 chest
605x2 chest
625x1 chest
655x1 1 board

Standing cable rows x20, 5x10
Rotating face pulls 3x20

Today went well for shirt work. I normally warm up raw with straight weight, but since everyone else was doing raw work reverse band, i just did my raw warmups that way. All the sets to the chest felt good, the bar speed and form seemed to be spot on. The last set on the 1 board was done just to overload and feel a little more weight that i plan to be hitting off my chest further in the cycle. Last meet i only managed to bench 605 because i was so uncomfortable touching weight. Now with all this full range work i hit that for a double and i still have all the way til June to bench my full potential. Slow and steady is going to be key as i continue this cycle.

Coke
02-26-2012, 05:42 AM
Slow and steady is going to be key as i continue this cycle.

No joke, you got this on lock Charlie - great work in the shirt!

Charles Fay
02-28-2012, 06:47 PM
Warmup: Rolling, stretching, bowling pin swings, rotator complex, pulldowns 3x15, flat db press 3x15, rotating band facepulls x20.

DE BB Bench w/chains
bar+40lbs chain x20
bar+80lbs x10 (kept this amount of chain from here out)
135 3x3 close
155 6x3 medium and wide

Supersetted benching w/pulldowns 3x8

3 rounds of the following superset: wide grip pulldowns x8, pullovers x20, band tricep extensions x30

2 rounds of 2 hand KB swings x10, bent db lateral raise x10

Finished w/more stretching and rolling.

This week is the practical portion of my driver/engineer class, so i am spending long hours out in the sun everyday at the pump panel, sweating my ass off. I kept everything light today and will be going pretty easy on my upper body for the most part this week. The superset of pulldowns, pullovers and extensions was great for a lat and tri pump!

Charles Fay
03-01-2012, 07:34 PM
Warmup: Rolling, stretching, band hip abduction x30, GHR 2x12, 45 degree hypers 2x12, then put on new Ginny suit, no briefs and it is fitting loose.

Speed Strength Box Squat Cycle Wk #1
bar+blue band x5
bar+2 pair blue bands x3
bar+2 pair blue bands and 1 pair green bands (kept this tension throughout)
105x2
work sets
155 3x2
205 3x2

Stiff Leg Deadlift standing on 2" box
135x10
225x5
315x5
365x5
415x10

2 hand KB swings 106lbs 3x12 supersetted w/band hip abduction 3x30
ab wheel 3x12 supersetted w/KB side bends 3x20

The speed strength work went well, bar speed was pretty good and it didnt feel too heavy to me at the top despite all the band tension. I strained my groin last week so i was concerned about hurting it more doing raw sumo pulls from a deficit which was the origional plan today, instead i was safe and did stiff legs. I was excited to try my new Ginny suit on today, unfortunately it is loose in the legs and a bit in the hips. Next week i will throw some briefs on underneath to give myself a good idea of what adjustments need to be made. Once i get the fit right, it should be one hell of a suit.

Charles Fay
03-04-2012, 09:42 AM
Warmup: Bowling pin swings, rotator complex, foam rolling/mobility work, band rows 3x20, flat db press 3x15

Cambered bar bench w/1 board
barx20
135x10
185x5
225x5
275 3x5

1 arm DB Rows 3x10 supersetted w/db flare extensions 3x20
Neck harness 3x20 supersetted w/rev hyper shrugs 3x20
Standing abs 5x12

Simple day today, just some light rep work with the cambered bar and some high rep assistance. I wanted to heal up from last week's shirt work.

Charles Fay
03-07-2012, 05:13 PM
Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, band extensions x50, foam rolling and arch mobility work.

DE Bench w/chains
bar+80lbs chain x10 (kept this amount of chain throughout)
135x5
165 3x3 close
175 3x3 medium
185 3x3 wide

Flat DB Press 100's 2x20

Double bottoms up KB press 35s 2x10 supersetted w/lateral raise 2x20
1 arm band extensions 3x30

Above sets were supersetted w/various types of dead hang pullups 7x4, 3x3

Finished w/some treadmill.

Charles Fay
03-08-2012, 08:12 PM
Warmup: Rolling, stretching, GHR 2x12, 45 degree hypers 2x15, band hip abduction x50, band x-walks, then put on boss briefs and ginny suit.

Speed Strength DE Squat WK 2
bar+blue bands x10
bar+2 blue bands x5
bar+2 pair blue bands and 1 pair green bands x5 (kept this tension throughout)
work sets
155x2
205x2
255x2
325x1
375x1
415x1

Sumo pulls wearing 1 ply titan velocity suit
225x3, 315x2, 365x3
Work sets 405x5, 445x5, 475x5, 515x5

Finished with ab work

I normally hate to wear so much gear on speed strength squats because the band deload is too great at the bottom and the gear and cause form to suffer. Unfortunately i had to see if my briefs and suit would fit properly, the suit is still a bit loose in the legs and hips, but combined with the boss briefs they still give me alot. Im going to wait until i take some free squats before i decide on if i need to alter the suit or not. All squats moved well and without trouble but my form was thrown off a bit in the hole. The biggest benefit of today was to feel some heavy weight on my back. I most likely get 600-700lbs at the top with these bands, so it feels like alot on the unrack. The groin is still acting up on me, so instead of raw pulling i just put on my titan suit and stayed conservative with my weights. It all worked out today.

Charles Fay
03-11-2012, 10:49 AM
Warmup: Rolling, bowling pin swings, pvc shoulder mobility work, rotator complex, flat db press 3x15, band rows 3x20, arch stretching.

Reverse band benching
barx20 no bands
245x10 added reverse green bands here
335x5
385x3
425x3
475x1
515x1
540-miss elbows flared and i stalled half way up, would have been a 5lb PR

Reverse hyper shrugs 3x20
Standing fat V-handle rows 5x20

Reverse green band 4 board bench in SDP shirt
565x3 (3 ply SDP, too tight and i dont have the time to break it in so i took it off and put on my normal 2 ply SPD
605x3
675x3
715x3

3 rounds of the following KB circuit w/35lb KBs: Double outside the leg swings x10, double overhead press x10, double snatch x10

OK day today, the reverse green band benching could have gone better but i dont think i ate enough carbs yesterday. I am giving up for now on trying to break in the 3 ply SDP, i dont have the time for it as this meet nears, so i will just continue to use my 2 ply on all shirted work. The reverse band weights moved well and should help give me confidence with more weight in my hands. The KB circuit at the end gave me a great trap pump.

Charles Fay
03-13-2012, 06:20 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, foam rolling and arch mobility work.

DE BB Bench w/chains
bar+80lbs chain x10
135x3 +80lbs chain
165 +80lbs chain 3x3 close
165 +120lbs chain 3x3 medium
185 +120lbs chain 3x3 wide

1 arm KB snatch 53lb x10, 72lb x5 supersetted w/rope KB high pull 53lb 2x15
Rotating face pull w/purple band 2x10 supersetted w/lateral raise 2x20

I supersetted the above work with various pullups 8x4, 2x3

Later i did some light sled dragging.

Charles Fay
03-14-2012, 05:52 PM
Warmup: treadmill, rolling, stretching, box jumps 2x5, indian club swings, pvc shoulder stretches.

Raw narrow stance box squat, walked out on slightly below parallel box
barx10
135x5
225x3
315x1
work sets
365x3
405x3
455x3

Raw Conventional Deadlift 315x3, 405x1, 475x3, 545x3, 615x1

Single leg bridge 2x10 supersetted w/single leg KB deads 2x8
Finished w/abs, treadmill and sled dragging.

Charles Fay
03-17-2012, 09:31 AM
Warmup: Rolling, stretching, bowling pin swings, flat db press 3x15, band rows 3x15, reverse hypers and hypers.

BB Bench
barx20
135x10
225x5
275x5
315x5
add SPD shirt
405x3 4 board and 3 board
495x2 3 board and 2 board
545x2 2 board and 1 board
the next 3 sets to the chest
585x1
615x1
635x1 grinder

Pulldowns w/fat v-handle against bands and straight weight 3x10
same setup doing standing cable rows 3x6

Finished w/more rolling

This past week everything has been going wrong with me, the groin just wont heal and then my lower back started spasming two days ago. Today as soon as i put my shirt on it was putting alot of painful stress on my right shoulder, i should have taken the shirt off and put it on again but i figured i just needed to warm up in it more and get it seated. I was wrong and as soon as i started to drive up on the bench each time the shoulder would just hurt like hell which definately slowed my bench down and made everything harder than it should have been. I was supposed to hit 615x2 and then do 2 singles to the chest and a 1 board overload but it just wasnt going to happen. This upcoming week i finally have some time off from work and i need to use that time to heal up, eat right and get healthy.

Coke
03-17-2012, 05:51 PM
Very nice man, just need some time and space from the lifting to give your body a break from the tremendous weights you be moving around.

Charles Fay
03-20-2012, 04:10 PM
Yeah man, rest, food and sleep are the prescription for now.

Charles Fay
03-20-2012, 04:11 PM
Warmup: indian club swings, rotator complex, flat DB press 3x15, pulldowns 3x15, rolling and stretching.

DE BB Bench w/doubled minis
bar+doubled minis x20, x10 (kept this tension through the workout)
135x5
165 3x3 close
185 6x3 medium and wide

Incline DB press 85s 2x20

Double KB complex
Set #1 w/35s double outside the leg swings x10, double overhead press x10, double snatch x10 (no rest)
Set #2 w/53s double outside the leg swings x5, double overhead press x5, double snatch x5 (no rest)

During the workout is supersetted the above work with various dead hang pullups 8x4, 2x3

Sled dragging w/3 plates 6 trips of 50 yards

Charles Fay
03-28-2012, 04:20 PM
First workout in over a week

Warmup: Indian club swings, pulldowns 3x15, flat db press 3x15, rolling and arch mobility, rotator cuff

BB Bench w/doubled minis
barx10
135x5
165 3x3 close
185 3x3 medium
195x3 wide
205x3 wide
215x3 wide

DB flare extensions 35s x20, 40s x20, 45s x20
1 arm band extensions 2x30

I supersetted everything above w/various full range pullups 10x4

Last wendsday i got a horrible fever and had diarrhea almost every hour for about 5 days. It totally ruined my training plans for last week and this was the first time i got to get back in the gym. Despite being quite a few lbs lighter i felt really good today. Now it is a matter of regaining the lost weight that i could not afford to have lost in the first place.

Charles Fay
03-29-2012, 08:07 PM
Warmup: Rolling, stretching, 45 degree hypers, GHRs, band hip abduction and then put on my boss briefs which are fitting a little loose due to the sudden weight loss.

BB Free Squats
145x10
255x5
345x3
455x2
545x1
635x1
add new super loose ginny suit
725x1
815x1
865x1 straps loose
885x1 straps snug with medium knee wraps

Sumo Pulls starting off in old metal briefs
225x3
315x2
425x1
515x1
add single ply velocity suit
555x1
605x1 straps up
655x3 straps up

Finished with some ab super sets

I did not know what to expect today going into the gym after not squatting for two weeks, and loosing 7lbs due to fever and 5 days of diarrhea. Needless to say the gear all fit very loose and i did not get the support i needed. Although i moved all weights and they felt light, my stability was quite poor which is what normall happens when my gear is loose. I am sending the suit back to ginny to have 2" taken off the legs and 1" off the hips. Once i get my bodyweight back up by eating like a slob, my briefs will fit fine. The squat is not a huge concern of mine right now because i know when i get the shit to fit right, i will squat well. The pulling went well and the 655x3 moved nicely. This btw was the first time i have done any full range pulling over 600lbs since before the last meet. If i can pull like this while getting over a cold, then i should improve alot more leading up to the meet.

Coke
03-29-2012, 10:15 PM
Wow dude, looking excellent and not even ready to go full throttle yet.

Charles Fay
03-31-2012, 07:12 PM
Thanks dude. The pulls are coming along well and i hope that the squat will come together when my gear is fitting better.

Charles Fay
04-01-2012, 10:01 AM
Warmup: Bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15, arch mobility work, rolling and stretching.

BB Bench
barx20
135x10
225x5
275x5
315x5
add SDP shirt
405x3 4 board
495x2 3 board
545x1 2 board
585x1 1 board
615x1 to chest
645-missed rt side 2" before lockout
645-missed both sides 2" before lockout (fried)

Squatting pulldowns x20, 3x12 supersetted w/1 arm band extensions 3x20
Light DB pullovers 3x20
Reverse hypers 2x12

My benching is really stalling out these days after such a promising start. One issue is my shoulder bothering me only when im shirt benching from the compression in the shoulder area, so im going to have to figure out how i can wear it without this problem that slows me down. Another thing is although im getting good pop and floating back, i am having a tough time transitioning with the power that i normally do. I think this is just an issue of the shirt being loose, i am regaining the weight that i lost, but still need another 10lbs or so to fill it out.

Charles Fay
04-03-2012, 06:23 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, arch mobility work and rolling.

DE BB Bench
barx20
135x5
185 2x3 close
205 2x3 medium
225 2x3 wide

Double KB overhead presses 35s x10, 53s x10, 72s x10, 53s x10, 35s x10

I supersetted the above work with various pullups 6x5, 4x4

DB Flare extensions 40s x20, 60s 2x10 supersetted w/db hammer curls 3x10
Finished w/ a burnout set of band extensions

Charles Fay
04-04-2012, 07:14 PM
Warmup: Double KB swings, reverse hypers, band x walks, dynamic stretching

BB Box Squat Raw, walked out, narrow stance
barx10
135x5
225x2
315 2x5

Conventional Deads
315x3
405x1
work sets
505x3
575x3
645x1 (tweaked low back here)

Finished w/reverse hypers, ab work, rolling and stretching.

What can i say, im constantly tweaking something or another these days, im just falling apart. From now on every 3rd week is going to be a complete deload. Lets hope this low back thing isnt serious.

Charles Fay
04-07-2012, 06:18 PM
Warmup: Indian club swings, rotator complex, rope rows 3x15, flat db press 3x15

BB Floor Press w/chains
barx20
135x10
135+80lbs chain x5
135+120lbs chain x5 (kept this amount of chain from here on out)
185x5
225x3
275x1
295x1
315x1
325x1 (around 445lbs at the top)

Safety Squat Bar JM Press (counting bar as 45lbs)
135x10, 185x10, 225x10, 275x10

Supersetted JMs with Pulldowns 4x10

Chest supported rows 3x10, x8
Band pullaparts 2x10 supersetted w/rotating face pulls

I got off duty this morning after working a double (48hrs) and got very little sleep over that time. I was in no condition to go to southside and train. Luckily Stacey came along with me later on to help me train and get through the workout. My shoulder is still acting up and i stopped at the 325+chains because near lockout the shoulder was hurting bad. Stacey is going to kinesio tape me tonight and that should get the AC joint back into place.

Charles Fay
04-10-2012, 04:32 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15

BB Bench w/hanging KBs
barx10
bar+hanging 35lb KBs (kept this amount 70lbs total for the rest of my sets)
95lbx3
135 2x3 close (205lbs total)
155 4x3 medium and wide (225lbs total)

The sets above were supersetted w/pulldowns +band resistance x10, 2x8

BB Rep Benching 225x20 close grip, 225x20 wide grip supersetted w/standing rope cable row 2x20
1 arm KB overhead press 96lb x5, 70lb x5 supersetted w/band pullaparts 2x20
Rotator complex
DB curls 3x10
Finished w/treadmill and sled dragging

Between the DE benching w/KBs and then the rep out afterwards my shoulders and tris were painfully pumped and fried. By the time i got to the two overhead KB press sets, i had nothing in the tank. Luckily i had no shoulder pain today.

Charles Fay
04-12-2012, 07:33 PM
Warmup: 45 degree hypers x15, reverse hypers x12, GHR x12, band x-walks, dynamic stretching, mobility work and rolling. Then i put on boss briefs.

Free Squatting w/bands and chains
Bar+blue bands 3x5
155+blue bands +40lbs chain x3
245+blue bands +80lbs chain x3
335+blue bands +120 lbs chain x2
425+blue bands +160lbs chain x1 (put on new Ginny suit here w/ straps down for this set)
work sets
485+blue bands+200lbs chain x2 (kept this chain/band combo from here out)
515 2x2

2 hand KB swings 106lbs 5x12
Leg curls on reverse hypers 3x10
45 degree hypers w/40lb med ball 3x12
Straight leg situps on GHR 2x12, w/30lb med ball 4x12

I just got my new canvas adjusted by Ginny and it fits very tight now. I had to shut it down and get out of the suit after my 3rd work set because the legs were burning badly from the blood pooling in them and they were starting to fall asleep. I will have to watch my bodyweight/bloat level for next week to prevent this from happening. Luckily i moved all the sets very well and the bar speed was fast. Next week i will be working up and i think that as long as the leg thing is under control, i will be able to squat some serious poundage!

Charles Fay
04-15-2012, 09:08 AM
Warmup: Bowling pin swings, rotator complex, foam rolling, stretching, band rows 3x20, flat db press 3x15

BB Bench w/chains
bar 2x10
bar+80lbs chain x10
135+80lbs chain x5
135+120lbs chain x5 (kept this amount of chain from here out)
185x5
225x3
275x1
315x1
345x1
355x1 (about 475 at the top)
add xxl slingshot and kept the same amount of chain on the bar
355x3
385x1
405x1 (about 525 at the top)

Standing fat v-handle cable rows x20, 3x12 supersetted w/green band 1 arm extensions 3x20
Pulldowns 3x12 supersetted w/green band 1 arm overhead extensions 3x20
Mini band pullapart 2x20
Finished w/some band rotator work

Overall a pretty strong day for me and everything moved well. I want to congratulate all of my SSBB team mates for their strong showing in the SPF Lauderdale meet, lots of PRs and great lifting! I wish i could have been there, but i was on shift.

Coke
04-15-2012, 04:50 PM
I want to congratulate all of my SSBB team mates for their strong showing in the SPF Lauderdale meet, lots of PRs and great lifting!

Great news, glad to hear it.

Charles Fay
04-18-2012, 06:20 PM
Thanks man, its always nice to see the team do well.

Charles Fay
04-18-2012, 06:21 PM
Warmup: Indian club swings, rotator complex, flat db press 3x15, pulldowns 3x15

DE BB Bench w/hanging KBs
barx20
bar+35lb KBs hanging from quaded minis, kept this on through all sets
135 2x3 close (205 at the top)
155 4x3 medium and wide (225 at the top)

Pullups 2x3, x12 (rep out)

Incline DB Press 100s x15, x20 supersetted w/1 arm face pulls 2x10
Rolling KB extensions 35s 2x10 supersetted w/band pullaparts 2x20
Finished w/treadmill

Charles Fay
04-19-2012, 07:47 PM
Warmup: Mobility work, rolling, stretching, GHR x12, 45 degree hypers x15, band x walks, bowling pin swings and pvc shoulder mobility. Put on my boss briefs to start off.

Circa Max Free Squat w/bands and chains Wk #2
bar+blue bands x10
155+blue bands and 40lb chain x3
245+blue bands and 80lb chain x2
335+blue bands and 120lb chain x1
put on ginny black widow straps down at this point
425+blue bands and 160lb chain x1
work sets
515+blue bands and 200lb chain x2 (kept this band/chain combo throughout work sets, approx 400-450 at top)
565x2
605x1
655x1 (around 1050-1100 at the top) alot of bar whip and shaking on this one, but somehow i made it blow up fast!

Sumo Pulls starting off in old metal briefs
315x2, 425x1, 515x1
put on single ply velocity suit straps down 605x1
655x1 straps up
705x2 straps tight

On a whole i had a great day today! I dropped a little weight this week to be more comfy while i break in this suit. All of the squat sets moved very fast and the only real challenge was the last one when the bar was whipping horribly on me due to having weights all the way to the edge of the collars along with the band and chain. I had to stand for about what seemed like 10 seconds before the shaking stopped, then as soon as i broke it started shaking bad again, but i stayed focused and squatted it up easy. The deadlifting also felt strong and i think 705x2 is a good mark and if my grip could get a bit stronger i think i had a triple in me. Now i think i just need to do a little extra ab and grip work to secure my squat stability and to be able to hold onto some PR deadlifts.

Charles Fay
04-22-2012, 10:08 AM
Warmup: Arch mobility work, rotator complex, bowling pin swings, flat DB press 3x15, band pullaparts, band rows 3x15.

BB Bench
barx20
135x10
225x5
275x5
315x5
add 2 ply SDP
4 board 405x3
3 board 495x3
545x2 3 board, 2 board
585x1 2 board
635x1 2 board
675x1 2 board
705x1 2 board
655x1 1 board
640x1 to chest

Pulldowns x20, 3x10
Face pulls 3x10
Superset of ab wheel x10, side bends x20, sledgehammer wrist work x10 (2 rounds) and 1 more set of sledgehammer for good measure.

Coke
04-22-2012, 09:04 PM
Props man, efforts are spectacular!

Charles Fay
04-24-2012, 05:34 PM
Thanks Coke, just trying my best!

Warmup: Indian club swings, rotator complex, flat db press 3x15, pulldowns 3x15

DE BB Bench w/chains
barx20
bar+80lbs chain x10 (kept this chain from here out)
135 2x5 close
155 2x5 medium
175 2x5 wide

Supersetted benching w/pullups bwtx5, w/20lb chain x5, w/40lb chain x5, bwtx5

KB floor press 70s 2x25
KB bottoms up press 35lbx10, 53lbx10
Supersetted the above KB work with BB shrugs 225 4x20

Band flare extensions 2x50, DB hammer curls 2x12, sledge hammer wrist work 2x10 all supersetted together.

Charles Fay
04-25-2012, 06:12 PM
Warmup: Rolling and stretching.

Good Mornings w/SSB (counting it as 45lbs)
barx10
135 5x10 Supersetted w/landmines 5x12

BB bent rows from the floor 225 3x5 supersetted w/1 leg slit squats bwt 3x10

2 arm KB swings 96lb 2x10
1 arm alternating KB swings 72lb 2x10
Double KB between the leg swings 53lbx10, 72lbx10
Double outside the leg KB swings 53lb 2x10

Neck harness 3x20
Reverse hypers 2x12

Later on i did some sled dragging

Just a deload day today, i kept the weights light and got alot of volume on exercises that dont pound my joints too bad. I tried to keep rest times low and keep my heart rate up. Everything was done in about an hour.

Charles Fay
04-28-2012, 09:24 AM
Warmup: Rotator complex, indian clubs, band rows 3x20, flat db press 3x15, various arch stretches and rolling.

Rev Onyx Avg Band Bench
245x10
295x5
335x5
385x5
425x3
475x1
495x1 i didnt go up from here, shoulder was bothering me
downset 335x20

BB Shrugs 225 3x20 supersetted w/band extensions 3x50
Cable face pulls 3x20
Cable pullovers 2x6

I was hoping for a strong day today, but i think due to some rough shifts and a lack of quality sleep things were not feeling too good. I moved everything fine and had a bit more in me, but i was lacking pop and my shoulder was being bothersome, so i erred on the side of caution and got some volume in. We have never used the onyx bands before and the consensus was that the tension on the onyx average band was a good bit weaker than an origional jump stretch green/avg band, probably in the middle between a purple and a green band. At least they were even though which is more than i can say for alot of the EFS bands these days.

Charles Fay
05-01-2012, 07:11 PM
Warmup: Indian club swings, flat DB press 3x15, pulldowns 3x15

DE BB Bench w/chains
bar+80lbs chain x10 (kept this amount of chain for all sets)
135x5
work sets
155 2x5 close
175 4x5 medium and wide

Supersetted the benching with gymnastic ring pullups bwtx5, +20lbs x5, +40lbs x4

DB Flare Extensions 40lb x15, 55lb 2x10 supersetted w/rotating band face pulls 3x10
1 arm cable extentions 2x15 supersetted w/db hammer curls 2x10
Finished w/some sledgehammer wrist stuff and treadmill

Im still feeling sluggish today and i dont know if its just accumulated exhaustion or just the fact that we have had so many gray and rainy days in a row. Anyhow i just kept it basic today and will continue trying to rest up.

Charles Fay
05-03-2012, 07:34 PM
Warmup: Foam rolling, stretching, GHR 2x12, 45 degree hypers x12 then i put on my boss briefs

Free Squats
145x5
255x3
345x2
455x1
545x1
put on ginny suit straps down
635x1
725x1
815x1 straps up loose
865-stopped right after i broke with the weight, my setup felt off and i felt off, so i saved it for another day

Conventional DL standing on 2" box
315x3, 425x1, 515x1 both pecs cramped up and i stopped

Situps on GHR bwtx10, w/40lb med ball 3x10
45 degree hypers w/40lb 2x12
Band hip abduction 3x30

I just dont know what has been wrong with me, but i just have felt like total crap for almost a week now. No energy, no pop when i lift anything. My stomach has been bothering me and i have slept terribly. I hope this will pass because today wasnt a critical workout, but next week is my last real opportunity to squat and pull some weight so things have to turn around.

Charles Fay
05-06-2012, 08:57 AM
Warmup: Bowling pin swings, rotator complex, flat db press 3x15, band rows 3x20

BB Floor Press
barx20
135x10
225x5
275x5
315x5
365x1
385x1
405x1
420x1 Had to grind this one up a bit
430x1 5lb PR! Came up alot faster, anger works!

JM Press w/safety squat bar counting it as 45lbs
135x10, 185x5, 225x5, 275x5, 315x5

Chest supported rows x20, x10, 2x5 supersetted w/1 arm band extensions 3x50
Rear delt raises 3x12

I am breaking whatever funk i was in, i felt good today, my appetite is coming back and the chronic exhaustion is going away. I spoke to several friends who had similar symptoms so this must be some sort of mild bug thats going around. I was a little upset with how 420 came up and i badly wanted to finally get a PR on the floor press. I got real fired up and the weight moved up nicely. In gear i try not to get too excited because it is so technical, but for raw movements good old fashion anger seems to work well at times.

Charles Fay
05-09-2012, 06:14 PM
Warmup: Rolling, mobility work, indian club swings, flat db bench 3x15, pulldowns 3x15

DE BB Bench w/Fat bar (75lbs) and bands
barx10
bar+doubled minis 2x5 (kept this band tension for all sets)
165 3x3 close
185 6x3 medium and wide
Took the bands off the bar and did 225x20

Supersetted w/wid grip pulldowns +bands 4x10

2 arm band extensions 2x50 supersetted w/1 arm pulldowns 2x10

I kept it really basic and kept the volume to a minimum because tomorrow is my last really serious squat day and i must be ready.

Charles Fay
05-10-2012, 07:52 PM
Warmup: 45 degree hypers, band x-walks, band hip abduction, dynamic stretching, mobility and stretching then i put on my boss briefs.

Reverse purple band free squats
255x5
345x3
455x3
545x1
635x1
put on ginny suit
725x1 straps down
815x1 straps up super loose
915x2 straps loose (planned opener)
975x1 straps more snug and medium wraps (planned 2nd attempt)
1025x1 straps a little tighter and medium wraps (planned 3rd attempt)

Sumo Pulls working to opener starting off in briefs
315x3, 425x1, 515x1
put on single ply velocity suit 605x1
straps up tight 675x3 (will open here)

I had the day i needed today following what has worked for me in the past. My last 2 meets i found that whatever i do reverse purple band using the scheme i used today has meant i hit all 3 squats. The 915 double and singles with 975 and 1025 all moved well with good stability and alot of speed. The 675 should be a good opener for me on the pull because i figure that if i can hit my opener for a triple after squatting heavy, then i can hit the opener without an issue in a meet even in a worst case scenario.

Coke
05-11-2012, 09:07 AM
Ridiculous squats and deads!

Charles Fay
05-13-2012, 10:22 AM
Thanks Coke, just trying to put it all together.

Charles Fay
05-13-2012, 10:23 AM
Warmup: Stretching, arch mobility work, band pullaparts 2x20, band rows 3x20, flat db press 3x15

BB Bench
barx20
135x10
225x5
315x1
add SDP shirt
405x3 4 board
455x2 3 board
495x1 2 board
545x1 1 board
Full range from here on
605x1 moved well, butt came up a little
605x1 moved well, butt stayed down, will open here
635x1 felt solid with good bar speed, the butt almost came up though, this will be my 2nd attempt bench

BB Shrugs 225x20, 275 2x20 supersetted w/rotating face pulls 3x10
Rev hyper shrugs 3x20 supersetted w/1 arm band extensions 3x30
Neck harness 3x12 supersetted w/sledgehammer wrist work 3x12
Standing abs 5x12
Finished w/some gripper work

My benching went well today as i went through my opener for two singles and my 2nd attempt for a single. I like to wear my singlet to simulate meet conditions and im glad i did because i am flirting with disaster with my butt coming off the bench. I eventually kept it down, but will need to really make sure my hips stay loose enough and i keep my legs under me. I dont think there will be any PRs in this meet on the bench, but i am happy with the way things went today.

Charles Fay
05-15-2012, 05:36 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, rolling, stretching, arch mobility work.

DE BB Bench w/Fat bar (75lb bar) and bands
bar+doubled mini bands x10 (kept this tension throughout)
165 2x3 close
185 4x3 medium and wide
Supersetted benching w/pulldowns 3x5

Incline BB Bench
barx10, 135x5, 185x5, 205x5, 225x5, 245x5 supersetted w/pulldowns 5x8

Lateral raise 2x15 supersetted w/1 arm face pulls 2x15

I am going off to Vegas thursday for a wedding and bachelors party so i wont be benching this weekend. I tried to get a little extra volume of pressing in today and chose incline bb bench which is something i have not done routinely in years. I went conservative on the poundage, but pre pec tear this was something i was very good at. I may include these more often and see if i can work back to my old levels.

Charles Fay
05-16-2012, 06:05 PM
Warmup: Dynamic stretching, foam rolling, rev hypers x12, 2 hand KB swings 53lbx12, 72lbx12, 96lbx12

Good Mornings w/safety squat bar (counting it as 45lbs)
barx10
135 3x10

Stiff Leg Deadlifts standing on 2" box w/double overhand grip 225x5, 315 2x5
Reverse hypers 3x12 supersetted w/ab wheel 3x10
GHR 2x12 supersetted w/1 arm cable pullover

This was just an easy deload day for my lower body today, it was also the first time in a long time that i have done lower body without any naproxin or ibuprofin beforehand. My lower back felt like crap, so i really just took it easy.

Coke
05-16-2012, 07:16 PM
I am going off to Vegas thursday for a wedding and bachelors party so i wont be benching this weekend.

Wow man, great times - Awesome!!

Charles Fay
05-22-2012, 05:21 PM
Yeah Buddy! It was a blast!

Charles Fay
05-22-2012, 05:22 PM
Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, rolling, stretching

DE BB Bench
barx20
135x5
185 2x3 close
205 2x3 medium
225 2x3 wide

Supersetted DE benching w/pulldowns, 2x5, x10

Incline BB Bench
barx10, 135x5, 185x5, 225x5, 255x5, 275x5 supersetted inclines w/pulldowns 4x8

Superset of BB shrugs 225x20, 1 arm overhead KB press 52lbx10, lateral rase x20 (did 2 rounds of this)

DB Hammer curls 2x8 supersetted w/rope extensions 2x20

Im pretty worn out from Vegas. I had a great time with alot of great people, but i did not sleep nearly enough.

Charles Fay
05-24-2012, 07:46 PM
Warmup: 45 degree hypers, GHR, band hip abduction, rolling and stretching, then put on my boss briefs.

Free Squats (meet warmups)
145x10
255x3
345x2
455x1
545x1
put on ginny suit
635x1 straps down
725x1 straps up loose
815x1 straps a little tighter and knee wraps (last planned warmup)

Raw conventional speed deadlifts 315 8x1 (all done with a double overhand grip and a few seconds rest between reps)

BB Rows from the floor 225 3x5
Straight leg situps 3x12
Band hip abduction 3x30
Finished w/some gripper and sledgehammer work

This was my last significant lower body workout until the meet. All my warmups felt good and stable, the weights felt pretty light and moved well. I will open conservatively with 903 at Senior Nationals. I will do my bench warmups sunday and then just some light bloodflow work with some rolling and stretching next week to stay loose for the big show.

Charles Fay
06-06-2012, 06:01 AM
I weighed in at 280lbs as a very light 308, i didnt feel like cutting weight and i was actually pigging out just to weigh what i did. Its nice to travel to a meet and not feel deprived.

Squats
Opener 903 3 whites, smoked it real fast
2nd 975 3 whites smoked it
3rd 1025 smoked it, 2 reds for depth, my handler called me a little high and the judging was good

Bench
Opener 606 easy, 3 whites
2nd 639 moved well 3 whites
3rd 650 stalled near the top, there was a misload and i had to reset myself on the bench, this may have thrown me off mentally a little here but who knows

Deadlift
Opener 672 fast, 3 whites
2nd 722 good lift, 3 whites
3rd 738 small PR, 3 whites and faster than my 2nd attempt

Total 2253
3rd Place in the 308s and qualified for the WPC worlds in Vegas

Not a bad day overall, the squats all felt fast and this was the best i felt squatting in years in terms of stability, form and bar speed. Stacey has never called my depth wrong until that 1025, so i figure it just must have been a fluke. It moved very easily and it is a tough pill to swallow missing a lift like that and it hurt me alot on the total. The benching was lackluster as has been the case with the SDP. I have given this shirt a fair shake and it just doesnt work with my bench style. The deadlifting went well, for some reason i thought i was in the lead going into the 3rd attempts and nobody told me otherwise. I went for a small PR due to grip concerns, but i pulled it very easily. Had i known the situation i would have gone heavier on my 3rd for the win. It ended up very close and 1st place beat me by 16lbs. I feel like i have alot of unfinished business at this point, but i feel that my squat is back to its old self and my pulling is consistent. Now if i can just get the bench back, i can go to Vegas and be competitive at the WPC worlds. Thanks to Stacey who always coaches and handles me well and to Brett and Kayla for helping me on meet day. Also congrats to Kayla for being the 1st female southside elite, totaling a PR and qualifying for worlds. Congrats also to Brett for qualifying for worlds in the raw division.

Brian Hopper
06-06-2012, 06:13 AM
Good job on the meet!!!! Are you planning on lifting at the worlds in Vegas?

Charles Fay
06-06-2012, 07:48 AM
Thanks Brian. The plan is to lift at worlds in vegas, i just have to make sure i can get the time off from work, but im sure i can work it out one way or the other. I have never lifted in a worlds before so i would like to experience that.

Coke
06-07-2012, 06:25 AM
Well earned showing at the meet, nice job.

Charles Fay
06-07-2012, 08:13 AM
Thanks Coke! Im just trying to claw my way back one meet at a time.

Charles Fay
06-08-2012, 06:36 AM
http://www.youtube.com/watch?v=frTfohEB-4s&feature=plcp

In case anyone is interested, the link above shows all the squats in my flight. I am at around 27:30, 47:30 and 107 going 903, 975, 1025 respectively with the 1025 being high.

I will put the deads and benches on sometimes soon.

Brian Hopper
06-08-2012, 11:35 AM
That angle sucks, lol. But damn, that 1025 was fast. I'm sure you would of still got it if you took it alittle deeper. Oh well, that can be a goal for Worlds. Good luck with your training!!!

Charles Fay
06-08-2012, 12:59 PM
I agree, the 1025 was fast as hell and i know i could have gotten it if i went another inch in the hole. It is a kick in the nuts to miss this way, but my handler made a bad judgement call and called me early. She has never done that before, but everyone makes mistakes and she always does a terrific job.

Charles Fay
06-08-2012, 12:59 PM
http://www.youtube.com/watch?v=BrQEpcFnIyA&feature=plcp


My deadlifts are at 7:30 w/672lbs, 23:20 w/722lbs and 40:45 w/738lbs. This is a cool video angle because i can see how good of a job i throw my torso back on each lift

Brian Hopper
06-09-2012, 08:10 AM
Your right, that third rep was fast. Strong pull!!!

Coke
06-09-2012, 09:08 AM
Interesting angle indeed in the vid, fine lifts!!

Charles Fay
06-18-2012, 06:22 PM
Warmup: Indian club swings, rotator cuff complex, flat BB bench, pulldowns 3x15.

Close Grip BB Pause Bench
barx20
135x10
185x3
225x1
work sets
275 3x5

Incline BB Bench barx10, 135x5, 185x1 work sets 205 2x5

I supersetted the above benching with pullups 10x3

DB Flare Extensions 2x20 supersetted w/db hammer curls 2x20
Rope shrugs 2x10 supersetted w/rotating band face pulls 2x10

Finished w/some treadmill work using bruce protocol stress test

This was my first workout back, i tried to get some decent volume in and do some things a little different while trying to be smart and not start things off by going too heavy. I will keep the close grip pause benching for another 2 weeks before i get back into my DE bench work. Also i am going to try to gradually push up the incline work for a while and see what happens. Its good to be lifting again after a long vacation and alot of travel.

Charles Fay
06-21-2012, 07:44 PM
Warmup: Rolling, stretching, GHR 2x12, 45 degree hyper 2x12, reverse hyper 2x12

Raw Front Squat w/front squat harness, narrow stance and walked out
barx10
135x5
225x3
work sets
315x5
365x5
405x5

Close stance goodmornings
135 3x10

2 hand KB swings 70lbs 3x12 supersetted w/straight legs on GHR bwtx12, w/30lb med ball 2x12
Med ball twists w/30lb med ball 2x30

I am going to be sore as hell for a few days considering that this is the first squat workout i have done since nationals. My hamstrings were already locking up on me after the first set with 315, i said to hell with it and kept going because i knew i was going to be sore no matter what. All sets moved well and the next few wks will be raw free squatting to get some leg hypertrophy. I took it easy on my assistance work this week so as not to overdo it on week 1.

Charles Fay
06-24-2012, 09:43 AM
Warmup: Bowling pin swings, rolling, flat db press 3x15, various types of band rows 3x20

BB Bench W/Chains
barx20
bar+80lbs chain x10
135+80lbs chain x5
135+120lbs chain x5 (kept the 120lbs chain on for all future sets)
185x5
225x3
275x1
295x1
315x1
325x1 (around 445 or a little less at the top)

1 arm KB Press 35lbx10, 53lbx5, 72lb 3x5
Chest supported rows x20, 3x10
KB complex with 35lb KBs, outside the leg double swings x10, outside the leg double snatch x10 (2 rounds)
2 arm blue band push downs 2x50

Good start today for my first ME upper day back. I didnt push things too hard today and maybe had one more single left in me on the pressing with chains.

Charles Fay
06-26-2012, 06:16 PM
Warmup: Indian club swings, Flat db press 3x15, pulldowns 3x15, rotator cuff complex

Close Grip BB Pause Bench
barx20
135x10
185x3
225x1
work sets
275x5
285x5
295x5

Incline BB Bench barx10, 185x3, 225 2x5

Supersetted the above benching w/pullups 8x4

Incline Flare Extensions x20, 2x10 supersetted w/standing cable pullovers 3x12
Band rotating face pulls 2x12 supersetted w/lateral raise 2x12
Finished w/treadmill

Nothing special today, the strength is definately lacking a bit right now, but that is normal starting back up. My bicep tendon is also acting up alot and causing some rt shoulder pain. Im making some dietary changes right now which may take a week or so to adjust to. Overall though im on track.

Charles Fay
06-27-2012, 05:58 PM
Wed Squat (Done at Lance's gym because im on shift tomorrow and not able to go to Southside)

Warmup: Rolling, stretching, rev hyper 2x12, GHR 2x12, 2 hand KB swings x20

Safety Squat Bar Free Squat, narrow stance, raw, walked out, counting bar as 45lbs
barx10
135x5
225x3
315x1
work sets
365x5
405x5
425x5

Safety Squat Bar Goodmornings 135x5, 185x5, 225x5

1 arm alternating KB swings 53lbx20, 72lb 2x12
Double KB single leg deads 35s 2x8
1 arm KB windmills 35lb 2x8
Straight leg plate twists 2x30

Nothing special today, just more raw squatting. I used the SSB which i always suck at and i know my form was a little sub-par today with no one to watch me. I am also still adjusting to the diet so i dont have as much gas in the tank as normal. I am definately going to have to find someone who takes my insurance that can go to work on my groin, it has been a problem for months and the scar tissue or whatever is causing the problems in there is going to have to get worked out.

Charles Fay
06-30-2012, 09:47 AM
Warmup: Bowling pin swings, foam rolling, stretching, flat db press 3x15, band rows 3x20

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add overkill shirt
405x3 4 board pinky on ring
495x3 4 board was able to get out to comp grip
545x3 3 board
585x3 3 board
635x3 3 board
635x1 2 board
675x1 2 board

Rev hyper shrugs 3x20
Upper back fallouts 3x10
Side to side pullups w/fat v-handle 2x6

I got in my overkill today to give it another shot since i know the SDP isnt the shirt for me. Luckily my bodyweight is lower right now and i stretched the sleeves so after a few sets i felt i could get into it. All weights moved well, i felt good for 700+ on the 2 board but held back since it was my first shirted session of this cycle. Being in the overkill again i really had to focus on using my back, rowing the weight in and throwing hard over my face.

Coke
06-30-2012, 08:00 PM
Wow dude, big day on the bench.

Charles Fay
07-03-2012, 04:43 PM
Thanks buddy, i was trying to start off conservative but i will push things higher when i get my form down in this shirt again.

Charles Fay
07-03-2012, 04:44 PM
Warmup: Indian clubs, rolling, stretching. Circuit of the following: double outside the leg kb swings 3x10, double overhead kb press 3x10, pulldowns 3x15.

Standing BB Military Press (all sets cleaned from floor)
barx10
95x10
work sets
145x3
165x3
185x7

Incline DB press 80s 2x15

Supersetted the above pressing w/pullups 5x5

Flat BB Skull crushers barx10, 95x10, 115 2x10

Finished w/some KB conditioning
Double outside the leg kb swings 53s 2x10
Circuit of the following w/53lb KB clean, press, snatch all 5 reps per arm, 2 rounds w/minimal rest

I donated blood yesterday and i think my endurance was suffering a bit today, but not too bad. I have not done overhead pressing in a while with a barbell and the shoulder felt ok, it is just the bicep tendon acting up as it usually does, but overhead work seems easier on it than flat pressing. The KB work at the end got my heart rate flying and is harder than it looks.

Charles Fay
07-05-2012, 07:47 PM
Warmup: Rolling, stretching, mobility work, 2 hand KB swings w/70lb KB 4x20

Raw Cambered Bar Box Squat, narrow stance on well below parallel box (counting bar a 45lbs)
barx10
135x5
225x3
315x1
work sets
365x3
405x3
455x3
down set
315x10

Raw Sumo Dead Form Work w/double overhand grip
135x5, 185x5, 225x5
work sets 275 3x5

Sumo Speed Pulls from deficit 225+80lbs chain 8x1

2 Hand KB swings 106lb 3x12
1 arm KB windmills 35lb 3x5
Decline situps 2x20

Another raw day today, im going to be doing some raw sumo form work over the next few months which is no fun and i have to start off light but it helps alot in the end.

Charles Fay
07-08-2012, 09:22 AM
Warmup: Bowling pin swings, flat db press 3x15, rotator complex, chest supported rows 3x20

BB Floor Press w/chain (close grip)
barx20
135x10
135+40lb chain x10
135+80lb chain x5
135+120lb chain x5 (kept this amount of chain on for all future sets)
185x5
225x3
275x1
315x1
325x1
downset 225x11

KB clean and press 35x10, 53x5, 72 2x5
Standing Cable Rows w/fat v-handle 3x12 supersetted w/green band extensions 3x50
Pulldowns w/fat v-handle 2x12
Double outside the leg KB snatch 35s 2x12

Charles Fay
07-11-2012, 06:30 PM
Warmup: Indian club swings, rotator cuff complex, double outside the leg KB swings 3x10, double overhead kb press 3x10, pulldowns 3x15

Standing Military Press (cleaned from floor)
barx10
95x10
work sets
135x5
155x5
175x5

Incline DB press 85s x15, x20

I supersetted the above work with pullups 6x5

Flat BB skullcrushers 95x10, 135 2x10
DB Hammer curls 2x20 supersetted w/cable extensions 2x20

Finished w/20 min incline treadmill work

Charles Fay
07-12-2012, 07:55 PM
Warmup: Rolling, stretching, 2 hand KB swings 2x20, 1 arm KB windmill 2x8

Raw Narrow Stance BB Box Squat on slightly below parallel box
barx20
145x10
235x5
325x3
415x1
465x1
505x1
555x1
585x1

Conventional Deadlift
275x5, 315x1
work sets 405x5, 455x5, 495x5

Conventional Speed DL standing on 2" box 365 8x1

Alternating 1 arm KB swings 70lb 5x10
2 hand KB windmills 35s 2x8
KB figure eights 2x10

My back is fried after today. After 3 weeks of raw narrow stance squatting my knees and groin are definately hurting pretty bad. All the pain is on the negative and as a result i was descending a little fast down to the box and coming forward a bit more than normal. I stopped at 585 on the squat because of this, but feel if i was a bit more pain free that i could have handled a bit more. The volume of pulls and swings definately did me in though.

Coke
07-13-2012, 08:25 AM
Those box squats are quite impressive, with more to come, no doubt.

larsen540
07-13-2012, 08:40 AM
Great training bro keep up the hard work

Charles Fay
07-15-2012, 09:40 AM
Thanks for the compiments gents!

Charles Fay
07-15-2012, 09:40 AM
Sunday Bench

Warmup: Rolling, stretching, bowling pin swings, flat DB press 3x15, band rows 4x20

BB Bench
bar 2x20
135x10
185x5
225x5
275x5
315x5
345x5
365x1
385x1
405x1
365x3

Close Grip Speed Benching 225 6x3

Ultra wide pulldowns 4x10
1 arm KB snatch 3x10

I got plenty of volume in today, lots of reps and then working up to some moderate singles followed by some closegrip dynamic work to keep up the bar speed. Overall good energy in the gym today and lots of PRs on reps on squats, come southern states southside should have a strong showing.

Coke
07-16-2012, 12:44 PM
Stellar sets of benching guy.

Charles Fay
07-17-2012, 06:07 PM
Warmup: Indian club swings, rolling, stretching, double outside the leg kb swings 3x10, double kb overhead press 3x10, pulldowns 3x15

Standing Military Press (Cleaned From Floor)
barx10
95x10
work sets
155x5
175x3
195x1
215x1
245x1 (10lb PR)

I supersetted the above pressing w/v handle side to side pullups 3x8 and regular pullups 2x5

Incline DB Press 100s x15, x20 supersetted w/face pulls 3x15

Straight bar skullcrushers 85x10, 135x10, 185x8, 225x5 supersetted w/pulldown shrugs 3x15

Finished w/sled high pulls 3x30 supersetted w/sledgehammer wrist work 3x10

Im starting to feel stronger again. I have always sucked at overhead military work although i do not train it too often. Regardless i hit a 10lb PR on it after just training it for 3 weeks. I am also 3 weeks into a run of carb backloading, which is so far working quite well for adding muscle and strength. Its hard to tell if im leaning out at all from it, but im not getting fatter either. It has been easy to follow and i think that it should help me acheive some goals.

Charles Fay
07-20-2012, 05:55 PM
Warmup: Rolling, stretching, mobility work, 2 hand KB swings 2x20, box jumps 2x5, band hip abduction x50

Raw Box Squat w/SSB (walked out, counting bar as 45lbs and on a below parallel box w/wide stance)
barx10
95x5
135x5
185 3x5

GMs w/SSB 135x10, 185x10 supersetted w/crunches 2x30
Rev hypers 2x20 supersetted w/KB side bends 2x20/side
1 Leg step ups w/bwt 2x12 supersetted w/KB figure 8s 2x10

Conditioning circuit (forward sled drag, backward sled drag, alternating 1 arm KB swings x20) x 3 rounds

I needed a deload this week, my back has been a little jacked up, my knees were screaming last week and i am getting deep tissue work on my rt groin, which has been helping alot. As odd as it sounds i have never done raw wide stance squatting despite being a wide stance geared squatter. I always preferred narrow stance for raw work. Unfortunately the narrow stance fried my back and knees real bad. I am going to work on this with light weight on warmups and deload days in the hopes of strengthening my hips more which should help the squat and dead. Asides from that i kept a fast pace to get in shape and finished all work in less than an hour.

Charles Fay
07-21-2012, 09:22 AM
Warmup: Rolling, stretching, arch mobility work. Flat DB Press 3x15, band rows 3x20, indian club swings

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add SDP shirt
405x3 pinky on ring 4 board
495x3 4 board, got out to comp grip at this point
545x3 3 board
585x2 2 board
635x2 2 board
635x1 1 board
675x1 1 board

Pulldowns w/fat v handle against weight +band 4x10
KB bottoms up press 35lb 3x10

Another high volume bench day today. I was still feeling a bit haggard from the shift i had the night before last and i know im running a bit of a sleep deficit. This did cause some stability problems on the bench, nothing huge but it was present. Despite this i managed to push through and move some weight. I think that if i can perform like this under less than ideal circumstances, then by november i should really be able to bench something.

Coke
07-22-2012, 03:13 PM
Training is going awesome bro, good job.

Charles Fay
07-23-2012, 07:12 AM
Thanks Coke! So far so good with the overkill. I hope it will continue to work well for me as it did in the past. When i start to take things to the 1/2 board and chest will be the true test of things.

Charles Fay
07-24-2012, 06:10 PM
Warmup: Rolling, stretching, indian club swings, double overhead KB swings 3x10, double overhead KB press 3x10, pulldowns 3x15.

Standing Overhead Log Press w/95lb log, cleaned from the floor
logx10
145x5
165x3
185x3
205x3

Supersetted log pressing w/ring pullups 5x6

Incline BB Press
barx10, 135x5, 185x5, 215x5, 240x5 supersetted w/1 arm face pulls 3x15

1 arm KB clean and press 53x5, 70x5, 96x5

Overhead rope extensions 2x20 supersetted w/hammer curls 2x20

I have had some serious diarrhea the last few days which only was solved today with some prescription lamotil that i had hanging around. This has made me feel a bit drained and haggard as a result. Despite this i felt great in the gym and despite the fact i suck at overhead pressing and the log press is very hard for me, i managed to move some decent weight.

Charles Fay
07-26-2012, 08:02 PM
Warmup: Stretching, rolling, mobility work, GHR, 45 degree hypers, rev hypers, TKEs, band hip abduction, bowling pin swings

DE BB Box Squat
bar 2x10
bar+blue bands x5 (keep this tension throughout)
145x3
add loose old metal pro briefs
235x2
work sets
325 2x2
375 2x2
415 2x2
445 2x2

Raw Sumo Deadlift Form Work
135x5, 185x5, 225x5, 315x5, 365 2x5

Sumo Speed Pulls 225+80lb chain 4x2, 225+120lb chain 2x2

2 hand KB swings 106lb 2x12
1 arm alternating KB swings 70lb 2x20
Rev hyper leg curls 3x10 supersetted w/twisting standing abs 3x12, 2x10

First day back wearing any sort of squat gear and going with a wide stance. It took me quite a few sets to get in my groove but towards the end things felt more natural. Overall the bar speed wasnt too bad. Otherwise i got alot of raw sumo work and assistance work in. The gym was hotter than hell today and i think i set a gym sweat PR today. Otherwise everyone was front squatting and looking strong. Good day.

Charles Fay
07-29-2012, 09:02 AM
Warmup: Bowling pin swings, rotator complex, flat db press 3x15, band rows 3x20

BB Floor Press
barx20
135x10
185x10
225x5
275x5
315x5
365x1
385x1
405x1 came up easy but shoulder killing me so stopped here

SSB JM Press 135x10, 185x10, 225x10

Rev hyper shrug 3x20 supersetted w/1 arm band extensions 3x30
Rotating face pulls w/band 3x10

I felt like shit today, no energy and my left shoulder was really acting up. I got off shift this morning and just felt haggard. I think im going to go back to deloading every 3rd ME upper body day to give myself a rest. I will save the deload day for when i have to get off shift and train since that is when im usually at my worst. This has worked in the past for me and i have to get back to it.

Charles Fay
08-01-2012, 06:32 PM
Warmup: Indian club swings, rotator complex, double kb outside the leg swings 3x10, double kb overhead press 3x10, pulldowns 3x15, stretching.

Standing Log Press (cleaned from floor)
Logx10 (approx 95lbs)
145x5
165x5
185x5

supersetted presses w/pullups 3x6

Incline BB Bench barx10, 135x5, 200x3, 230x3, 255x3 supersetted w/rope face pull 3x20

Flat Rolling DB Extensions 35lbx20, 55lb 2x10 supersetted w/pulldown scapular retractions 3x15

Overhead Rope Extensions 2x15 supersetted w/db hammer curl 2x15

1 arm KB snatch 53lb 2x10 supersetted w/lateral raise 2x12

Finished w/treadmill

I didnt push things too hard today because i have some heavy squatting and pulling to do tomorrow night. My shoulder is still a pain in the ass so i have to ice it again tonight. Hopefully it will be good to go for benching sunday.

Charles Fay
08-02-2012, 07:34 PM
Warmup: Stretching, mobility work, GHR, 45 degree hypers, planks.

DE BB Box Squat w/bands (working up)
Started raw
barx10
bar+blue bands x10 (kept this tension throughout)
145x5
add old metal briefs
145x2
235x2
325x2
375x2
415x2
465x2
505x2
555x1
595x1
415x2 (little sloppy)

Raw Conventional Pin 3 Pulls
315x3, 405x3, 455x3, 495x3, 545x3, 585x1, 635x1, 705x1

45 degree hypers w/30lb med ball 2x12
1 leg split squat bwt 2x10
The above two were supersetted w/various ab extercises on GHR w/med ball for 5 sets

Ok day today, im still not satisfied with my squat form but then again it is my 2nd week of being in briefs and going wide stance. Everything feels a little loose and uneven which in turn slows my bar speed down a little. This should improve over time. The pin 3 pulls went pretty well. Im not a great pin puller but all the sets moved well enough and this was the first time i have felt any remotely heavy weights on a pull since nationals. Next week is deload for lower body.

Charles Fay
08-05-2012, 09:43 AM
Warmup: Rolling, stretching, mobility work, bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15

Flat BB Bench
barx10
barx10 (i used a doubled miniband wrapped around my wrists to practice pulling bar apart and engage tris/back
135x10
185x5
225x5
275x5
315x5 stopped using minis around wrists
365x1
385x1
405x1
425x1 solid
375x3
355x5

Chest supported rows
2 plates x15, 3 plates x10, 4 plates x5, 4 plates and a quarter x5

1 arm KB clean and press 35lbx5, 53lbx5, 72lbx5, 106lbx5 (only cleaned once per side for this set)

Rotating band face pulls 2x12 supersetted w/1 arm band extensions 2x30

Standing abs 2x12, w/twist 2x10

Overall i did well today. Initially my pain in the ass shoulder was bothering me, but by using the doubled minis around the wrist during warmups i was able to focus on pulling the bar apart, utilizing my tris and back while pulling the shoulder into the socket. When to took the band away for my work sets the pain was not really there and i felt more solid in my technique. This is a tool i have always valued for benching. I am also liking the down sets to get in volume after singles as opposed to wearing myself out before working up.

Coke
08-05-2012, 01:51 PM
Looking stellar man, moving on strong.

Charles Fay
08-05-2012, 05:51 PM
Thanks man, things are gradually building up.

Charles Fay
08-07-2012, 07:04 PM
Warmup: Rolling, stretching, mobility work, indian club swings, double outside the leg KB swings 3x10, double overhead KB press 3x10, pulldowns 3x15.

Standing Overhead Press w/strongman log (cleaned from floor, counting log as 95lbs)
Log x10
145x3
165x5
185x3
215x3

Log presses were supersetted w/various types of pullups 6x6

Incline BB Bench
barx10, 135x5, 185x1, 205x5, 235x3, 260x10

Inclines were supersetted w/band pullaparts 3x20

Flat DB Flare Extensions 40s x15, 60s 2x8 supersetted w/1 arm cable face shrugs 3x20

Finished w/treadmill

Today was my 3rd wk of log pressing. Considering how bad i am at overhead pressing i am ok with the log, but cleaning the damn thing into place becomes the biggest challenge for me. I know it takes alot of technique work to get it right and it just isnt important enough for me to spend much time on.

Charles Fay
08-10-2012, 06:45 PM
Warmup: GHR 2x15, Rev hyper 2x15, band hip adduction 2x30, rolling, stretching.

Raw SSB Box Squat (wide stance, walked out, counting bar as 45lbs)
barx10
135x5
185x5
225x5
275x5
315x5

SSB Goodmornings 135x10, 185x10 supersetted w/box stepups holding 53lb KB 2x8

Standing abs 2x12 supersetted w/landmines 2x12

I kept the tempo fast and the weight light today, just a nice deload with a bit of a conditioning element in it. Tomorrow is a heavy bench workout.

Charles Fay
08-11-2012, 10:13 AM
Warmup: Bowling pin swings, cuff complex, rolling, stretching, flat db press 3x15, band rows 3x20

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add Overkill shirt
445x3 4 board pinky on ring
535x3 4 board comp grip
585x2 3 board
625x2 2 board
675x2 1 board
675x1 1/2 board
705x1 1/2 board (30lb PR)

Pulldowns 2x12
Standing cable rows 2x8
Squatting pulldowns 2x8

I was fried after all this shirt work. I have a long way to go to get my arch up to what it needs to be and that means getting my feet under me better. My technique is a bit inconsistent still in this shirt and some of that has to to with difficulty seating the shirt, i will stretch the sleeves more to solve that problem. Despite this i hit a smooth 705 1/2 board which is a 30lb PR for me and im weighing almost 25lbs less than i was when i hit 675 off the same board. That 675 was done a few weeks before i hit my PR bench of 688 in a meet. Also this time around im wearing the shirt high and did not adjust it at all. I am still a long way out and have alot of form work to do. I am hoping to smash my old bench PR this time around!

Coke
08-11-2012, 03:28 PM
I am hoping to smash my old bench PR this time around!

You may very well do just that, stay at it - keep believing.

Charles Fay
08-13-2012, 01:15 PM
No doubt brother, i think when it comes to breaking barriers the only real barrier is in the mind.

Charles Fay
08-14-2012, 05:01 PM
Warmup: Indian club swings, cuff complex, double kb overhead press 3x10, double kb outside the leg swings 3x10, pulldowns 3x15.

Standing Overhead Military Press (cleaned from floor)
barx10
135x5
155x3
175x3
200x3

I supersetted the above with various pulldowns 4x10

1 arm KB snatch 53lb 2x5 supersetted w/1 arm pulldowns 2x10 and lateral raise 2x12

Overhead Rope cable extensions 2x20 supersetted w/hammer curls 2x20

Finished w/conditioning 2 rounds supersetting rowing 500m w/upper body dragging

I took it easy today to give my bicep tendon proximal to the shoulder some rest. I stayed away from any incline or supine pressing and didnt do pullups. I will also deload a bit on my ME upper day this sunday. I have been pushing hard so far and need a week to go a little easier on my upper body.

Charles Fay
08-16-2012, 08:02 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, mobility, stretching, rolling, then put on ace briefs.

Speed Strength DE Box Squat wk 1
bar+blue bands x5
bar+2 blue bands x2
bar+2 blue bands and a green band x2 (kept this tension from here on out)
105x2
work sets
165 3x2
205 3x2

Sumo Deads
Raw 245x3, 335x3, 425x1
put on old pro briefs 515x1
put on single ply velocity suit 625x1 straps down, 705x1 straps up, 645x3 straps up

GHR bwtx12, w/green band x12, w/green band +30lb med ball x12 supersetted w/straight leg situps w/ball 3x12

Ab wheel 2x12

My squatting went well today. I wore some ace briefs that i had laying around the house and they worked out quite well for me. My bar speed was good under the heavy band tension. Today was also the first time i have sumo pulled anything remotely heavy in gear for a while. The weights i handled were decent but my form has much to be desired and i need to focus on staying more upright with the head and chest. My last triple managed to tweak my left knee a little so i am icing that now. For some reason sumo pulling does this to me sometimes.

Coke
08-17-2012, 10:55 AM
Session is real nice man.

Charles Fay
08-19-2012, 12:23 PM
Thanks. There is room for alot of improvement, but im trying my best.

Charles Fay
08-19-2012, 12:23 PM
Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, band extensions x30, stretching, rolling.

BB Bench
barx20
135x10
reverse strong band w/2 board from here on
245x10
335x5
425 3x5

Superset of standing rows 3x20, band pullaparts 3x20, band extentions 3x30

Minimal volume or intensity today, the bicep tendon in the shoulder is still being nasty and needs some relief. The massage is helping alot and i will attempt to pick it up again next weekend with the benching. I needed a deload though both mentally and physically for the bench.

Sirtificate
08-19-2012, 03:04 PM
Even your deload day is impressive! haha. I hope that tendon in your shoulder gets better man. I read the last couple of pages and you are a monster my guy.

Charles Fay
08-19-2012, 04:36 PM
Thanks for the compliments, im just trying my best. The tendon should eventually start to behave itself. Welcome to the board.

Charles Fay
08-22-2012, 06:10 PM
Warmup: Indian club swings, rotator complex, double outside the leg kb swings 3x10, double overhead kb press 3x10, pulldowns 3x15.

Standing BB Military Press (Cleaned from floor)
barx10
135x5
145x5
165x5
185x5

1 arm KB overhead press 70lb 2x8

I supersetted the above with pullups 6x5

Rope Face Pulls 2x15 supersetted w/lateral raise 2x15
Various band pullaparts 5x10
Rolling KB extensions 3x12
Finished w/treadmill

Pretty simple today, left plenty in the tank for squatting and pulling tomorrow.

Charles Fay
08-23-2012, 07:51 PM
Warmup: GHR 2x12, 45 degree hypers 2x12, band hip abduction x50, TKEs, stretching, rolling and put on Ace briefs.

Speed Strength DE BB Box Squat Wk 2
bar+blue bands x5
bar+ 2 blue bands x5
bar+ 2 blue bands +green bands (kept this tension from here out)
105x2
165x2
215x2
265 2x2
325x1
375x1
415x1 (a little sloppy here)

Stiff Leg BB Deadlifts standing on 2" block
135x5, 225x5, 315x5, 365x5, 405x5

BB rows from the floor standing on 2" block
225 3x5

Standing twisting abs 4x12
Ab wheel 2x10

I was feeling a little sluggish in the gym today and didnt feel as fast on the squats as i did last week. On my final set i came a little forward out of the hole, it felt like a grind but the video showed it still moved pretty well. Im going to up the calories and carbs in the evenings. Im a little over 275 right now and soon need to transition from losing fat to putting on some quality size.

Charles Fay
08-26-2012, 09:41 AM
Warmup: Rolling, stretching, arch mobility work, flat db press 3x15, band extensions x30, band rows 3x20, bowling pin swings.

Flat BB Bench
barx20 started with doubled mini bands between wrists here
135x10
185x5
225x5
275x5 last set w/minibands around wrists
315x5
365x1
385x1
405x1
420x1
430x1
380x3

Chest supported rows
2 plates x10, 3 plates x10, 4 plates 3x5, 3 plates x10

Close Grip Bench 225x5, 275x5, 315x5

Various 1 arm band extensions 5x20 supersetted w/various band pullaparts 5x15

Coke
08-27-2012, 11:11 AM
Totally digging the regular and close grip benching sets!

Charles Fay
08-28-2012, 05:07 PM
Indeed sir, close grips are always a solid tricep builder.

Charles Fay
08-28-2012, 05:08 PM
Warmup: Rotator cuff complex, indian club swings, double kb outside the leg swings 3x10, double overhead kb press 3x10, pulldowns 3x15

Standing BB Press (cleaned from floor)
barx10
135x5
165x5
185x5
210x8

Supersetted the above with pullups 5x6

1 arm KB snatch 53lbx8, 72lbx8 supersetted w/1 arm DB row 100lb 2x10

KB rolling extension 35lbx12, 53lbx12 supersetted w/band pullaparts 2x20

Finished w/some interval rowing

Charles Fay
08-29-2012, 06:47 PM
Warmup: Stretching, mobility work, GHR 2x12, hyperextensions 2x12, bad hip abductions x50, TKEs x40

Raw Box Squat w/Safety Squat Bar (walked out, counting bar as 45lbs)
barx10
135x5
225x3
275x1
315x5
325x5
335x5

Superset of the following:
Seated GMs w/ssb 135x8, 225 2x8
Underhand pulldowns 150 3x8
Stiff leg DL standing on plate 225 3x8
BB Rows from floor standing on plate 225 3x8

Later on i did some prowler pushes and abs

Just a deload today so i didnt handle any serious weight. The assistance circuit i did is pretty much the Coan/Phillipi assistance stuff. Even though i didnt use much weight, it is alot more challenging than it looks when short rest times are used. My entire back had a great pump going.

Charles Fay
09-01-2012, 10:04 AM
Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, rolling, stretching.

BB Bench
barx20
135x10
185x5
225x5
275x5
315x1
add overkill shirt
425x3 4 board
515x2 3 board
605x1 2 board
655x1 1 board
655x1 1/2 board
655- touch, miss 3/4 the way up

Standing rev hyper shrugs 5x20

I will just have to chalk today up to a shitty day. I didnt feel right on my setups or on any of the handoffs today. Once the bar was in my hands i was teetering a bit and having to stabilize for a while which seemed to flatten out my arch. I didnt have much pop either and i knew i was going to have problems when 655 felt slow on a 1 board considering i hit 675x2 on the same board and 705x1 without trouble on the 1/2 board. Once i missed 655 on the chest i just shut it down and chalked it up to an off day figuring if nothing felt right so far, then things would not get any better. Considering how good things have been in the shirt as of late, it is inevitable that i eventually have a bad day. Its better now than closer to the meet.

Charles Fay
09-04-2012, 06:08 PM
Warmup: Indian club swings, rotator cuff complex, double overhead kb press 3x10, double outside the leg kb swing 3x10, pulldowns 3x15

Standing BB Military Press (cleaned from floor)
barx10
135x5
160x3
185x3
205x3

I supersetted the above pressing with various types of chins/pullups 5x6

DE BB Bench w/doubled minis
barx10
135 2x3 close
165 4x3 medium/medium-wide

Incline BB Bench
barx10, 135x5, 200x3, 230x3, 255x3

I supersetted the DE and incline benching w/various band pullaparts 6x20

BB Shrugs 2x25 supersetted w/rope extensions 2x20
Later i dragged the sled

I am starting to reincorporate DE benching into my tuesday workouts in order to increase my bar speed which i think has been lacking in my last two bench sessions. When you have long arms like me the name of the game is be quick or be dead.

Charles Fay
09-06-2012, 08:11 PM
Warmup: GHR 2x12, 45 degree hyper 2x12, band hip abductions x50, stretching and rolling, put on Ace briefs.

BB Free Squat briefs only
145x5
235x3
325x2
415x2
505x2
595x2
685x2
755x2
825x1

Sumo Deads
225x3, 315x2, 425x1
add briefs 515x1, 605x1
add single ply velocity suit 655x1, 705x1, 725x1

Ab wheel 4x12

I felt strong today. All squats moved well. On the deads i moved my stance in a bit and pointed my toes a little more forward. This felt better and allows me to drive with my legs a little better. So far, so good.

Coke
09-07-2012, 10:43 AM
Exceptional day with those lifts!!

Charles Fay
09-09-2012, 08:38 AM
Thanks man, im starting to ramp things up for WPC Worlds.

Charles Fay
09-09-2012, 08:38 AM
Warmup: Bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15

Cambered bench bar off 1 board w/chains
barx10
bar+40lb chain x10
135+40lb chain x5
135+80lb chain x5
135+120lb chain x5 (kept this chain weight for the rest of my sets)
185x5
205 2x5

JM Press w/safety squat bar (counting it as 45lbs) 135x10, 185x10, 225x10

BB Rows from floor standing on 2" box 135x8, 185x5, 235x8
Various band pullaparts 3x20

Luckily the plan for today was to deload a bit. I was operating off of 2 hours of sleep this morning after working a brutal shift so a deload was perfect because i know i could not have handled any serious weight. I got in a little volume and got out.

Charles Fay
09-12-2012, 06:37 PM
Warmup: Indian club swings, double outside the leg KB swings 3x10, double overhead kb press 3x10, pulldowns 3x15

Standing BB Press (cleaned from floor)
barx10
145x5
170x5
190x5

Pressing was supersetted w/pullups 3x5

DE BB Bench w/double minis
barx10
135 2x3 close
165 2x3 medium/close
185 2x3 pinky on ring

Supersetted benching w/face pull 3x15

Incline BB Bench
barx10, 135x5, 185x5, 215x5, 240x5 supersetted w/band pullaparts 3x10

Finished w/treadmill and dragging

Charles Fay
09-13-2012, 07:47 PM
Warmup: Rolling, stretching, GHR 2x12, 45 degree hypers 2x12, TKEs x30, band hip abduction x50, put on ace briefs

BB Free Squat
145x5
255x5
345x2
455x1
545x1
655x1
add ginny suit
745x1
835x1 straps up loose
885x1 straps loose
955 2x1 straps more snug, knee wraps

Reverse Average Band Conventional Raw Deadlift Standing on 2" box
315x3, 405x2, 495x2, 585x2, 635x2

Ab wheel 4x12

The idea today was to get in my full gear for the first time since the meet and see how the ace briefs fit under the squat suit in order to gauge how much weight i can gain. I also wanted to work up to a projected opener and work on form. I definately felt a little sluggish during warmups and the 955 came up but was alot more challenging than it should feel and i need to move the bar faster. There were a few technical things i need to work on but that should get ironed out during the circa max phase thats coming up. As much as i like the ace briefs i am going to have to go with the boss briefs like i have before to go with my ginny suit. I want to be able to gain some weight at this point and the boss will alow me that leeway. I have been backloading for a while to keep my weight down and it has worked well. At this point in my heavy training i need more carbs and calories so im going to change my diet up in order to gain some weight and have more fuel in the tank. Im only around 278 right now and i think i should weight at least 285 for maximal performance at the WPC worlds.

Charles Fay
09-15-2012, 12:07 PM
Warmup: Rolling, stretching, cuff complex, flat db press 3x15, band rows 3x20

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
365x1
385x1
405x1
425x1
440x1 Ties old pre pec tear PR

Standing Cable rows 4x15
Pulldowns 2x12
Rev hyper shrugs 3x20

9 years ago i seriously tore both of my pecs within a month of each other. I didnt have insurance back then and so i never got surgery. Both pecs are pretty disfigured and i have had to be very cautious about my raw full range benching ever since. Today i tied my pre pec tear best and i did this on 3 hours of sleep in the last 24 hours. I had another brutal shift and ran most of the night before coming into the gym. I know i will never be considered a great raw bencher but all things considered i am happy with this.

Coke
09-16-2012, 08:30 AM
No joke bro, you should be well pleased getting back to that level of benching after the tear.

Charles Fay
09-18-2012, 04:24 PM
Its nice to be back to where i once was, maybe i can hit a PR soon.

Charles Fay
09-18-2012, 04:26 PM
Warmup: indian club swings, double kb outside the leg swings 2x10, double kb overhead press 2x10, pulldowns 2x15

BB Standing Military Press (cleaned from floor)
barx10
135x5
170x5
190x3
215x1

I supersetted pressing w/pullups 4x5

DE BB Bench w/doubled minis
barx10
135 2x3 close
165 2x3 medium
185 2x3 wide

Benching was supersersetted w/1 arm pulldowns x12, 2x8

Incline BB Bench
barx10, 135x5, 185x1, 215x5, 240x3, 275x1

Finished w/20 min treadmill

I kept things simple today and didnt go too heavy or rep out on my final sets. I did this for two reasons: #1. i worked a double (48 hours) and got about 7 hours of broken up sleep over that time. #2 I will be benching in the shirt saturday so im hoping to be fresh by then. Tonight i get my CPAP titration test and hope that this will help my recovery and quality of sleep.

Charles Fay
09-19-2012, 06:47 PM
Warmup: KB swings 53lbx10, 72lbx10, 96lbx6, rolling, stretching.

Safety Squat Bar Box Squat, raw, wide stance and walked out counting bar as 45lbs
barx10
135x5
225x3
275x1
315 3x5

SSB Standing Goodmornings 3x12

Band hip abductions 2x30, supersetted w/band hip adductions 2x20
Standing abs 5x12
GHR 2x12
Neck harness 2x20

I needed a deload bad today, i pretty much physically and mentally felt like shit and i am in desperate need of adequate sleep. I kept it all simple and light and knocked everything out in an hour.

Charles Fay
09-22-2012, 09:14 AM
Warmup: Rolling, stretching, band rows 3x20, band pullaparts x20, flat db bench 3x15

Flat BB Bench
barx20
135x10
185x5
225x5
275x3
315x1
add overkill shirt
405x3 4 board
455x3 4 board
495x2 3 board
545x2 2 board left hand started to fall asleep here
585x1 1 board easy but called it due to hand numbness
Chest supported rows 3x10

Another shitty shirted day, although i was moving things pretty well i could not feel my left hand or control that arm well on my last set and therefor couldnt work up to any heavy weight. I had to call it because it was becoming unsafe and stretch the sleeve more for future use. Another thing that is killing me is the fact i am getting worked hard lately and lacking sleep, this is definately effecting my training and i have to figure something out. I only have a few shirt sessions left and need to get my shit together.

Coke
09-24-2012, 04:50 PM
Gonna be fine with that shit dude, stay focused.

Charles Fay
09-25-2012, 08:45 AM
Your absolutely right. I end up dealing with some sort of shit ever meet cycle and things work themselves out.

Charles Fay
09-25-2012, 08:46 AM
Warmup: Rolling, stretching, indian club swings, flat db press 3x15, pulldowns 3x15

DE BB Bench w/bands and chains
bar+doubled minis x10
bar+doubled minis and 80lb chain x3 (kept this accomidating resistance for duration of workout)
135 9x3 close, medium, wide

Benching was supersetted w/pullups 3x5

Incline DB Bench 100s 2x15 supersetted w/1 arm face pulls 2x10

Short and sweet today, i tried to keep up my bar speed on the DE work and leave plenty in the tank for thursday. I still feel tired and am working at catching up on my sleep.

Charles Fay
09-27-2012, 07:50 PM
Warmup: 45 degree hypers 2x12, GHR 2x12, TKEs x30, band x-walks, band hip abduction x30, rolling, stretching then put on titan boss briefs.

Circa Max Squat Wk 1
Free Squat w/bands and chain
bar+blue bands x5 (kept this band tension throughout)
145+blue bands +40lb chain x3
235+blue bands +80lb chain x2
325+blue bands +120lb chain x2
put on ginny canvas here w/straps down
415+blue bands +160lb chain x2
505+blue bands +200lb chain 3x2

Sumo Pulls
Raw 245x3, 335x2
Briefs 425x1, 515x1
Velocity suit straps down 605x1
Straps up 705x1, 755x1, 775x1 all time PR!

Ab wheel 4x12

Overall i had a good day today. My squats all moved very fast but i had to cut them short by 2 sets because i was too bloated and the lactic acid burn in my legs was getting too severe. It is not a problem because this allows me to leave more in the tank for next week and i know what weight i need to be at. A little bloat reduction and i will be fine. The Sumo pulling went great! My origional plan was to go for 745 today, 20lbs over what i did last time, however things were feeling so good that i went 755 and then i had to go for 775 which is an all time deadlift PR in training or competition. The pull moved well enough and i am excited about it. I changed a few things on my pulling and focused more on trying to spread the floor and stay on my heels. I also tried to not drop my hips so low so i could be more efficient, this coupled with a slightly narrower stance seemed to help alot. Next week its balls out on circa max squat.

Charles Fay
09-30-2012, 09:46 AM
Warmup: Rolling, stretching, bowling pin swings, band rows 3x20, flat db press 3x15

BB Bench
barx20
135x10
185x5
245x5
295x5
335x2
385x2
405x2
add 4 board from here on
445x3
add reverse avg onyx band from here on
495x3
add overkill shirt
625x3
715x3
765x3

Rev hyper shrugs 3x20
Band pullaparts 4x20

I managed to do some doubles with moderately heavy weight raw full range and then worked on top end strength in the shirt. The basic idea was to get more confidence in the shirt and feel some heavy weight in my hands while working my setup and basic fundamentals. Next week i will work down to my chest in the shirt.

Charles Fay
10-03-2012, 06:10 PM
Warmup: Rolling, stretching, indian club swings, cuff complex, flat db press 3x15, pulldowns 3x15

DE BB Bench w/bands and chains
bar+doubled minis x10
bar+doubled minis +80lbs chain (kept this accomidating resistance from here out)
135 2x3 close
155 2x3 medium
175 2x3 wide

Supersetted bencing w/pullups 3x6

1 arm KB overhead press 53lb 2x12 supersetted w/face pulls 2x15
Overhead tricep rope extensions x20, x15 supersetted w/overhead band pullaparts
Finished w/light treadmill and sled dragging

Another simple day today, i kept the volume to a minimum so i have plenty in the tank for squatting tomorrow and heavy shirt work sunday.

Charles Fay
10-05-2012, 02:13 PM
Warmup: Rolling, stretching, 45 degree hypers 2x15, band x walks, band hip abduction, put on my boss briefs

Circa Max Week 2, Free Squat w/bands+chains
bar+blue bands x5
145+blue bands and 1 pair chain x2
235+blue bands and 2 pair chain x2
325+blue bands and 3 pair chain x1
add Ginny suit
415+blue bands and 4 pair chain x1
505+blue bands and 5 pair chain (200lbs) x1 (kept this accomidating resistance from here on)
555x1
595x1 straps up
635x1 straps snug (probably between 1035-1085 at the top on this one)

Conventional Speed Deads Standing on 2" J/S platform w/monster mini bands
135 8x1

Ab wheel 4x12

Not a bad day today, i handled some good weight and tension for singles. I more than likely could have handled another heavy single or two but once again my legs were starting to burn and get a bit numb from the gear being a little too tight. I still need to reduce the bloat a little because my legs are bigger than they were last cycle. I am content with how it went, all sets were stable, well controlled with good bar speed.

Coke
10-06-2012, 02:22 AM
Training is on point Charlie!

Charles Fay
10-07-2012, 10:08 AM
Yeah buddy! Its starting to all come together.

Charles Fay
10-07-2012, 10:09 AM
Warmup: Rolling, stretching, mobility work, bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15

BB Bench
barx20
135x10
185x5
245x5
295x3
335x1
added Overkill shirt
455x3 unable to touch the 4 board
495x2 4 board
535x2 3 board
585x1 2 board
625x1 1 board
went to the chest from here
655x1
675x1

Rev hyper shrugs 4x20
3 types of band pullaparts 6x20

I needed a good day today trying to touch in my shirt and i managed to pull it off. I tried to focus more on a good setup and be more efficient in taking the bar out. Also we made sure to repeatedly wet my shirt down as we went. The 655 to the chest touched a little low but still blew up fast. The 675 touched in the right place and blew up very fast as well. The overkill is a tough shirt to use and very difficult to touch in. I have to be very patient and hold my form in the bottom even if my head feels like it is going to blow off. Next week is a deload and i travel to the northeast to visit my family and go to my old college for homecoming. Go Bloomsburg Huskies!

Charles Fay
10-09-2012, 06:09 PM
Warmup: Indian club swings, cuff complex, rolling, stretching, flat db press 3x15, face pulls 3x15

DE BB Bench W/Fat Bar
barx10
165x5
195 3x3 close
215 6x3 medium/wide

I supersetted the DE benching w/1 arm DB rows 50x20, 75x15, 100x10

1 arm KB bottoms up press 35x10, 44x10 supersetted w/1 arm pulldowns 2x12
BB Shrugs 225 2x20 supersetted w/lateral raises 2x12
Green band extensions 2x50 supersetted w/mini band rotating face pulls 2x20
Finished w/some sledge hammer wrist work and pushed the prowler

Tomorrow i head out of town for a week and i may or may not get some light training in, but i need the deload.

Charles Fay
10-17-2012, 05:26 PM
Warmup: Indian club swings, cuff complex, flat db press 3x15, pulldowns 3x15, foam rolling and stretching.

DE BB Bench w/doubled monster minis supersetted w/pullups 3x5
barx10
135 3x3 close
165 3x3 medium
185 3x3 wide

Incline BB Bench supersetted w/rope face pulls 3x15
barx10
135x5
185x5
225x5
275x5

Finished w/some sled dragging

It was nice to get back in the gym after a week off. I kept it basic and left some in the tank for tomorrow's workout which involves meet attempts etc. I had a nice trip seeing family and friends and watching my old college team win was a big plus. My Brother showed me some throwing techniques for Scottish Highland Games. Needless to say that having no throwing background i suck pretty bad at it, but im going to practice a bit and compete along with him in Orlando in January doing the Highland heavy athletics events.

Coke
10-17-2012, 08:40 PM
Appear to be turning over a new leaf, like the idea of the Highland Games with your brother. Good luck with that.

Charles Fay
10-18-2012, 06:03 AM
Thanks. The Highland games will give me something to do in the off season when i am not near any powerlifting meets. It will be a new challenge for me and should be fun. My Brother Beau competes at a high level and even abroad in the Highland games so i can learn alot from him.

Charles Fay
10-18-2012, 07:48 PM
Warmup: 45 degree hypers 2x12, GHR 2x12, band abduction x30, band x-walks, mobility work and stretching then put on boss briefs.

Free Squat w/rev purple bands
145x6
255x3
345x2
455x2
545x1
655x1
add Ginny Suit
745x1 straps down
855x1 straps super loose
955x2 straps loose (planned meet opener)
1010x1 straps snug +wraps (planned 2nd)
1060x1 straps and wraps tight (planned 3rd)

Sumo Deads
Briefs 335x3, 425x1, 515x1
w/single ply velocity suit 625x1 straps up
705x3 (planned meet opener)

Overall a solid day for me. In my normal protocol to judge meet attempts has been to use the reverse purple bands and hit my opener for a double with just straps up, then the next two attempts with full gear. I like to follow that up with my projected opener dead for a triple, i figure if i can pull it for a triple ugly while tired, then it is a realistic opener. This plan has been spot on for quite a few meets in the past, so lets hope its still accurate.

Charles Fay
10-21-2012, 09:32 AM
Warmup: Bowling pin swings, cuff complex, band rows 3x20, band pullaparts, flat db press 3x15, rolling, stretching.

BB Bench
barx20
135x10
add reverse average oxyx bands
245x5
335x5
385x5
425x3
475x1
515x1
add overkill shirt and 4 board
605x3
695x3
745x3

Standing V-handle rows 3x20
Pulldowns w/V-handle 2x10

The onyx average bands provide around the resistance of somewhere between a purple and green band in terms of traditional jump/stretch bands. I worked up to what felt like a pretty heavy single then put on the shirt for some overload work. This pretty much just helps with confidence holding heavy weights more than anything else. Next sunday i take my opener bench and then deload for worlds after that.

Charles Fay
10-24-2012, 05:40 PM
Warmup: Indian club swings, flat db press 3x15, rope face pulls 3x15, rolling, stretching.

DE BB Bench w/doubled mini bands supersetted w/standing rope rows 3x20
barx10
135x5
165 3x3 close
185 6x3 medium and wide

1 arm Pulldowns 3x10 supersetted w/rope overhead tricep extensions 3x10 and lateral raise 3x10

Finished w/treadmill x10 min

Kept it simple today and got in and out of the gym within 45 min.

Coke
10-25-2012, 07:09 PM
Awesome work this past week, clearly on the right track!

Charles Fay
10-25-2012, 07:20 PM
Thanks, its all coming together now.

Charles Fay
10-25-2012, 07:20 PM
Warmup: Rolling, stretching, band hip abduction x30, GHR 2x12, 45 degree hypers 2x12 then put on Boss briefs.

Free Squat Meet Warmups
145x5
255x3
345x2
455x1
545x1
add Ginny Suit w/straps down
685x1
775x1 straps loose
865x1 straps a little tighter

Conventional Speed Deads Standing on 2" box
245x3
335 8x1

Standing abs 3x12
Band hip abductions 3x30
Band leg raises 2x20

The objective for today was to take my warmups on the squat and otherwise just take it easy. I knew i would feel like shit because i was sitting in a class for 9 hours today and 8 hours yesterday, my hips were very tight and still fatigued from last weeks heavy training. I got through the training without a problem other than pain and discomfort. I will be squatting very light next week and deloading for the meet.

Charles Fay
10-28-2012, 07:46 PM
Warmup: Rolling, stretching, bowling pin swings, cuff complex, band rows 3x20, flat db bench 3x15

BB Bench
barx20
135x10
245x5
335x3
add overkill shirt
445x3 4 board
535x1 3 board
585x1 2 board
625x1 1 board
Full range
655 2x1 Projected opener

Rev hyper shrugs 3x20
Rotating band face pulls 2x20

Today the whole objective was to work on hitting my bench opener for some singles. I was exhausted going into it and although the benching wasnt picture perfect, i think this will be a good opener. I was helping out my team at Southern States yesterday and it was a very long day to say the least. Emily, John, Wes and Danny all had great days and everybody managed to hit a good number of PRs. Danny also managed to break the 800lb barrier on the squat, win the 308s and total elite for his first time. I am very proud of everyone's performance and they all worked hard for it. Now its onto WPC worlds for me!

Charles Fay
10-30-2012, 06:12 PM
Warmup: Indian club swings, cuff complex, rolling, flat db press 3x15, pulldowns 3x15

DE BB Bench supersetted w/pullups 3x5
barx20
135x10
185 3x3 close
205 3x3 medium
225 3x3 wide

Band extensions 3x50 supersetted w/face pulls 3x15
Wrist work w/sledgehammer

Later i did treadmill x20 min and sled dragging.

Another simple day, just winding it down at this point.

Coke
11-01-2012, 06:47 PM
You can do no wrong the way things are going these days man, nice!!

Charles Fay
11-02-2012, 06:44 PM
Im hoping thats the case!

Charles Fay
11-02-2012, 06:44 PM
Warmup: GHRs, hyperextensions, band x-walks, band hip abductions, mobility work, rolling, stretching

DE Box Squat w/SSB counting as 45lbs, raw, walked out
barx10
135x5
225 6x2

SSB Goodmornings 135 2x12
Box Jumps 3x5 on 20", 24" and 32" boxes
Straight leg twisting situps w/25lbs 3x12

Just an easy deload today, other than some dragging and stretching this will be the last lower workout til WPC worlds next sunday

Charles Fay
11-03-2012, 10:14 AM
Warmup: Indian club swings, flat db press 3x15, band rows 3x20, rolling, stretching, cuff complex

BB Bench
barx20
135x10
225x5
275x5.
315x5

BB Bent Rows standing on 2" box, dead start from floor 135 3x10 supersetted w/band extensions 3x30

BB Shrugs 135 2x25 supersetted w/band pullaparts 2x20
Gripper 3x10

This is the last lifting session til WPC worlds, next week its just mobility work, light cardio and flushing exercises leading up to the meet. Im mega dosing cissus right now and hoping to come in feeling fresh next sunday.

Charles Fay
11-13-2012, 09:37 AM
I deloaded nicely for this meet and was feeling great until the day before i left for Vegas, when i caught the same nasty cold that Stacey had been battling. By the time i arrived in Vegas i was very sick, cough, fever and serious congestion. I spent the two days before the meet mostly just in the room, too sick to do much else and trying just to eat, sleep and take cold meds. I weighed in @128kg or around 282lbs for the 308s. On meet day i didnt take any cold meds out of fear of further dehydration and went for it. Warmups in the squat felt good for the most part. Right before my flight they switched monolifts and we were told we were going to have to get our rack heights on the platform. When my name was called i came out, made a wild guess where to set the mono height and unracked the weight with a very poor setup.

1st attempt: 953lbs good, 3 whites, bar whipped like hell

2nd attempt: 1008lbs miss, i fell backwards on the descent, the setup was terrible despite lowering the mono by one, i couldnt set my feet right on the carpeted floor and the bar was whipping worse.

3rd attempt: 1008lbs good! 3 whites! I lowered the mono one more and somehow got my feet right, the whipping was a bit less and i came up with the squat.

Alot of guys bombed on the squat due to strict judging or stability problems caused by a whippy bar, carpeted floor instead of a platform and myriad other factors. I was shot after this and Danny said my eyes were already glazed over, i felt so tired and the cold had destroyed all of the conditioning i had worked to have for the last 6 months. Nevertheless i quickly started my bench warmups which felt a little off balance but good enough.

Opener: 655lbs miss, right tricep and quad cramped and i couldnt lock out the right side

2nd attemps: 655 miss, dumped it which i have never done

3rd attempt: 655 good, 3 whites, i dont know how i managed to do this but i did

During the benching i felt totally off, the cramping and fatigue was killing me and the metal benches were wider than most benches and a bit lower making my setup uncomfortable. I felt very unstable on every attempt. The attrition rate was incredible during the bench and a whole bunch of guys bombed here. I tried to get myself together to pull and while putting my dead gear on started to experience hand and quad cramps. I tried to relax, take more taurine and fluids and get my warmups in.

1st attempt: 705lbs good, 3 whites, horrible form, just a stiffleg sumo

2nd attempt: 744lbs miss, i got this to lockout with better form and my grip went just as i got the down command, i couldnt follow the bar to the ground and got redlighted for it and managed to tear off 3 callouses and bleed like a stuck pig. The refs made a good call and i cut off the torn skin, tried to control the bleeding and make one more try.

3rd attempt: 744lbs miss, my hands were destroyed and i just didnt have any energy left, im not sure if i even broke the floor with this one.

Total: 2369@308, i got the Silver Metal for the USA taking second to Shawn Doyle.

I have never been through a more difficult meet in my life and i wish i could say i was having fun, but it was truly miserable and a test of mental and physical strength. I have never had so much adversity in any athletic event in my life inluding my college football career as i had at this meet. The meet conditions were difficult enough due to the carpeted floor, bar whipping, bench stability etc, but the illness i was fighting was what really sapped my strength and endurance. I knew that if i came into that meet feeling good, that by the way my training went i could give Shawn Doyle a run for his money and likely PR and win the 308s. I just couldnt hang with him that day and he beat the hell out of me. Shawn is a great lifter and strong as an ox with a bright future in the sport. I didnt get the results i wanted from this meet, but i never quit, i never stopped trying and everytime i stepped on that platform i gave everything my body and spirit could give on that day. I want to thank Stacey and Danny for coming to Vegas and handling me and all of my Southside Barbell team mates who train with me. I would also like to thank the spotters/loaders, they have a thankless job and made me feel safe on the platform and saved my ass several times.

Coke
11-13-2012, 01:36 PM
This specific meet wasn't meant to be, so to speak - but good of you to follow through on your word.

Keep on with it bro, on to the next!

Charles Fay
11-13-2012, 02:49 PM
Thanks, i gave everything i had in the tank that day and im sure i will do better in the future.

Charles Fay
11-21-2012, 04:45 PM
Warmup: med ball throws, KB swings, double overhead kb press, indian club swings

BB Power Snatch
barx5
complexes consisting 2 reps, 1 rep off the floor and the second from the hang
95x2
135 5x2

BB Powerclean complex same type of complex as above
135x2
185 4x2

BB Overhead press (cleaned from floor)
135 3x7

Weight for height practice throwing KBs over 12 foot bar: multiple throws over the bar with 35,44,53lb KBs
Standing stone throw practice w/15lb KB approx 10 throws

This was my first day back working out, i am trying to do some more explosive type movements in order to be able to throw better when i do my first highland competition in late January. I have to find a way to get some real implements to practice with. Also my technique has alot to be desired as i have no throwing background. I may not continue doing cleans because i think snatches will have the same effect for me. Also i am still coughing my guts out from that cold i caught at before worlds. Hopefully i will feel better soon.

Charles Fay
11-23-2012, 06:07 PM
First Squat/Dead workout back

Warmup: Sled dragging and dynamic stretching

Raw Front Squats w/SSB, walked out on below parallel box, counting bar as 45lbs
barx10
135x5
185x3
225x1
275 3x6

Conventional Deads
225x3 started w/hook grip
315x1
405x1
495x1
535x2 switched to over/under here

Conventional speed deads w/90 sec rest
435 8x3

Superset of BB GMs, Underhand pulldowns, Stiff leg deads, BB Rows, using 135 on all movements for sets of 8, 3 total rounds with 90 seconds rest

The cold that plagued me at nationals has mostly subsided but not the cough and yesterday on shift i was yelling alot on a drowning call and coughing up a lung which made me lose my voice completely. I went to the urgent care today and got a boat load of drugs prescribed to me which i hope will help me finally kick this illness. I plugged ahead today and did my first squat workout followed by the 1st wk of Coan/Phillipi. I am going to try to get my raw squat, bench and dead up in the next 12 wks or so while doing some highland training. The deadlift program is something i have always been curious to try and i will work some sumo stuff into it as well. In my messed up state i did not know if i could make it through the workout, but i plugged away and gradually breathed better the more work i did.

Charles Fay
11-24-2012, 09:03 AM
Warmup: Rolling, stretching, rotator complex, bowling pin swings, flat db press 3x15, band rows 3x20

Flat BB Pause Bench w/doubled minibands around wrists to reinforce good technique
barx20
135x10
185x6
225x6
255 4x6

3 Board Bench
275x6
315x6

Chest supported rows 5x12
Incline DB press 70s 2x20
Band pullaparts 3x10
Incline flare extensions 35s 2x20

I did alot of volume today with light weights. The goal of this 3 wk cycle is to improve work capacity and stimulate some hypertrophy. Weights in this cycle will gradually increase, but not be very heavy as i get back into the swing of things.

Charles Fay
11-26-2012, 06:12 PM
Warmup: Stretching, double outside the leg KB swings, pulldowns, med ball throws

KB weight for height throwing 35 and 53lb KB over 9 ft bar, not sure how many throws but i was clearing it far, i will try a 72lb KB sometime since i cannot find a higher bar

BB Power Snatch
135 3x1
145 3x1
155 3x1

BB Overhead Press (cleaned from floor)
135x7
145x7
155x7

I supersetted the snatching and pressing w/pullups 6x3

1 Leg stepups on 24" box
barx5
135 2x5

Later on i did some ab work and sled dragging.

I will try to get some weight for distance practice on the beach tomorrow if i get a chance.

Charles Fay
11-29-2012, 08:14 PM
Warmup: GHR, 45 degree hypers, TKEs, band hip abduction, rolling, stretching.

Raw BB Front Squat off box w/harness
barx10
135x5
225x3
work sets
275x4
295x4
315x4
325x4
315x4
295x4

Conventional Deads
w/hook grip 315x3, 425x1, 515x1
work set over/under 570x2
Speed pulls w/90 sec rest 465 8x3

Superset of the following exercises: Good mornings, underhand pulldowns, Stiff leg deadlift, BB Rows, for 3 rounds, 8 reps per exercise using 185lb as the weight, 90 or less rest between exercises and circuits.

Another voluminous training day. Everything moved well and im gradually trying to increase what i can hook grip as i warm up each week. I think this program will improve my conditioning and hopefully my deadlift too.

Charles Fay
12-02-2012, 09:20 AM
Warmup: Rolling, stretching, cuff complex, bowling pin swings, flat db press 3x15, band row 3x20

BB Pause Bench
barx20
135x10
185x5
work sets
255x4
275x4
295x4
320x4
295x4
275x4

3 board bench 335 2x5
Incline DB Bench 85s 2x20
Chest supported rows 5x10 supersetted w/band extensions 3x30

Just another week acclimating back into benching again. I was worn out from a really bad shift and very little sleep, but since the weights were pretty light it was not hard to manage.

Charles Fay
12-03-2012, 06:00 PM
Warmup: Rolling, stretching, Double KB overhead press 35s 2x10, Double KB outside the leg swing 35s 2x10, pulldowns 2x15, indian club swings, cuff complex

Practice weight for height w/35, 53lb KBs, then practiced light weight for distance using 20lb med ball attached w/strap to a handle

BB Snatch
barx5
95x3
work sets
145 3x1
155 3x1
165 3x1

BB Overhead Press (cleaned from floor)
145x7
155x7
165x7

Supersetted the snatching and pressing with pullups 6x4

Bodyweight split squats 2x10 supersetted w/landmines 3x12

Charles Fay
12-06-2012, 08:26 PM
Warmup: GHR, 45 degree hypers, stretching, rolling, band TKEs, band hip abduction

Raw BB Front Squat w/harness on box
barx10
135x5
225x1
work sets
275x4
315x4
335x4
355x4
335x4
315x4

Conventional Deadlift (warming up w/hook grip)
315x3, 405x1, 495x1, 565x1
over under 610x2

Raw Sumo Speed Deadlift 225x3, 275 8x3 w/less than 90sec rest

Circuit of the following w/less than 90 seconds between exercises, 3 rounds total w/less than 2 min between circuits
Goodmornings 225x8
Underhand Pulldowns 140x8
Stiff leg deads (w/hook grip) 225x8
BB Rows x8

Another tough day of training with alot of volume and minimal rest times. I had to stray from the program a bit here by doing raw sumo pulls for speed in order to maintain my sumo proficiency since that is how i pull in meets. I plan on doing this every 3rd week. My raw sumo is quite weak in comparison to my conventional pull so i had to use a lighter weight for my speed sets.

Coke
12-07-2012, 08:57 AM
Pretty good session(s) Charlie.

Charles Fay
12-08-2012, 01:31 PM
Thanks, im just trying to build a good foundation and improve my work capacity.

Charles Fay
12-09-2012, 09:02 AM
Warmup: Bowling pin swings, cuff complex, flat db press 3x15, band rows 3x20, rolling, stretching.

BB Bench
barx20
135x10
185x5
225x5
275x3
315x1
345x1
365x1
work sets
385x3
365x3
345x3

3 board bench w/single ply katana
405x5
455x5
495x5

3 rounds of the following superset: rev hyper shrugs x20, band extensions x50, band pullaparts x20

I felt pretty worn out today due to some rough shifts and lack of sleep. All the weights moved without problem though. I sent my single ply super katana (a shirt i didnt like much origionally) and sent it to Ken Anderson to have it retrofitted with the Anderson scoop neck collar. I just wore it with the collar riding high and did some rep work. My technique was a little sloppy, but that is to be expected at first. The plan for the next few months is to work down to the chest with this shirt and try to touch some light weights with the collar high, then eventually start pulling it down and use heavier weights. This used to work for me in denim, so maybe it will work in this shirt as well. Either way im far out from nationals so i have some leeway to try something different.

Charles Fay
12-11-2012, 06:04 PM
Warmup: Rolling, stretching, indian club swings, rotator cuff complex, Double KB outside the leg swings 2x10, double KB overhead press 2x10, pulldowns 2x10

Weight for height with 35, 53lb KBs
Ab circuit

BB Snatch
barx5
95x3
135 5x1

BB Overhead Press (cleaned from floor) 135 3x5 supersetted w/pullups 3x5

Later i did some light sled dragging.

Today was just a light deload, tomorrow i deload on the squat but still do alot of deadlift work so i want to be fresh.

Charles Fay
12-12-2012, 07:07 PM
Warmup: Rolling, stretching, TKEs, band hip abduction, hyperextensions, GHRs

Raw Box Squats w/SSB counting it as 45lbs
barx10
135x5
225x5
275x5
315x5

Raw Conventional Deadlift
Warmed up w/hook grip 315x3, 405x1, 495x1
Switched to over under 585x1
Work set 645x2

Speed Deads w/90 sec rest between sets 535 5x3

Circuit consisting of three rounds of GMs x8, BB Rows x8, Pulldowns x8, Stiff leg deads x8, 90 sec of rest or less between exercises, 2 min or less between rounds.

I deloaded on the squat today and just went light. The deadlifting was wk 4 of the Coan/Phillipi program which is sort of a miniature peak. I felt like i had maybe 1 or 2 reps left in the tank on my top set, but it was definately a bit of a grind. I wasnt at Southside today so i had to use a regular texas power bar instead of a deadlift bar, as a result i had to switch from hook grip to over/under earlier due to the larger bar circumference. The weights on the circuit were the same as last week since i had a tough time getting through it in good form. It was easier today.

Charles Fay
12-15-2012, 04:28 PM
Warmup: Rolling, stretching, bowling pin swings, cuff complex, flat DB bench 3x15, band rows 3x20

BB Bench
barx20
135x10
185x5
225x5
275x3
315x1
365x1
385x1
work sets
405x2
385x2
365x2

Put on single ply Katana
405x3 3 board
455x3 2 board
495x3 1 board

Rev hyper shrugs 3x20 supersetted w/band tricep extensions 3x50
Band pullaparts 3x20

I felt decent today, all the raw work moved pretty well and i felt a bit better in the shirt this time with better form. I didnt go heavy on the shirt work, nor to i plan to anytime soon, i want to get to touching light weights soon and gradually move up.

Charles Fay
12-17-2012, 05:15 PM
Warmup: Indian club swings, cuff complex, stretching, double KB outside the leg swings 2x10, double KB overhead press 2x10, pulldowns 2x10

Light weight for distance x10 throws

BB Snatch
barx3
95x3
145 3x1
165 3x1
175 3x1

BB Overhead press (cleaned from floor)
145x5
work sets
190x3
200x3
210x3

Snatches and pressing supersetted w/pullups 5x5

Double KB overhead press 53s 3x10 supersetted w/straight leg twisting situps w/25lb plate 3x10
Finished w/the 2-4th stages of Bruce protocol on treadmill

I should be getting my sorinex ballistica this week, which will allow me to better simulate the weight for height, distance and scottish hammer throws.

Coke
12-17-2012, 09:12 PM
Fine with the training overall man.

Charles Fay
12-20-2012, 07:49 PM
Warmup: Rolling, stretching, GHRs, 45 degree hypers, TKEs.

Raw BB Box Squat
barx10
145x5
225x5
325x3
375x1
415x1
465x1
work sets
495x3
465x3
450x3

Raw Conventional Deadlift
started w/hook grip 315x3, 405x1, 495x1
work set 570x2
Speed deads 465 3x3 w/less than 2 min rest

BB Power shrugs w/hook grip 390 3x5
Stiff Leg Deads w/hook grip 315 3x5
Bent BB Rows 245 3x5
Pulldowns 3x5
Good Mornings 235 3x5

Today was the first regular BB back squatting i have done since world and they felt pretty good. The deadlifting felt a bit heavier than expected, but this is a bit of a down week according to the deadlift program. It is well timed because i would have had a hard time moving heavier weights by the way things felt. Nothing was too hard, but the back was definately fatigued.

Charles Fay
12-23-2012, 09:05 AM
Warmup: Indian club swings, cuff complex, band rows 3x20, flat db press 3x15, rolling, stretching.

DE BB Bench w/doubled minis
barx10
95x5
135 3x3 close
165 3x3 medium
185 3x3 wide

Chest supported rows 3x20 supersetted w/1 arm band extensions 3x40

I needed a deload for the bench this week and just did some DE work and some light assistance work. Pretty simple.

Charles Fay
12-27-2012, 07:55 PM
Warmup: 45 degree hypers, TKEs, rolling, stretching

Raw BB Box Squat w/narrow stance
barx10
145x5
235x3
325x1
375x1
415x1
work sets
480x2
510x2
540x2

Raw Conventional Deads
starting w/hook grip 315x3, 405x1, 455x1, 495x1, 565x1
work set 610x2
Sumo speed pulls 225x3, 315x3, 405 3x3 (tweaked my left lat on these)

After tweaking my lat i called it quits for the day. Hopefully it is nothing serious, but just in case i didnt want to push it so i didnt to the power shrugs, bb rows, stiff legs and GMs. I feel a little let down by not being able to complete it but i will hopefully be healed up enough to go all out next week.

Coke
12-30-2012, 05:10 AM
Truly impressive raw box squats and deads!

Charles Fay
12-30-2012, 09:21 AM
Thanks, im trying to get some raw strenght back, but its beating the hell out of me worse than any geared stuff does.

Charles Fay
12-30-2012, 09:21 AM
Warmup: Bowling pin swings, cuff complex, band rows 3x20, flat db press 3x15, band extensions x30, rolling, stretching

Flat BB Bench
barx20
135x10
185x5
225x5
work sets
255x6
275x6
295x6
315x6
275x6
2 board 365x3
3 board 365x3

Rev hyper shrugs 3x20 supersetted w/db flare extensions 3x20
Band pullaparts 3x20 supersetted 2/1 arm band extensions

It was a little chilly outside and my joints pretty much felt like crap. I got in a good amount of volume today but didnt do anything heavy.

Charles Fay
01-02-2013, 06:18 PM
Warmup: Hypers, band TKEs, stretching, band hip abduction.

Raw Safety Squat Bar Box Squat, walked out, counting bar as 45lbs
barx10
135x10
225x5
275x5
315x5

Conventional Deadlifts starting w/hook grip
315x3, 405x1, 495x1, 585x1
work set over/under 645x2 (retweaked lt lat here)

Good Mornings w/ssb 225 2x5
Rev hypers 2x15
GHR 2x12

Im a little frustrated with this weird tweak in my left lat, i dont know what the deal is but i think i have strained something. Whats strange is that i had no discomfort in the lat using the hook grip, but it became trouble as soon as i went over/under. As a result i once again couldnt do my speed deads and had to alter my assistance work because i knew rowing/pulldowns would be out of the question. Im going to ice it, get it worked on and maybe taped. Next week i will use straps on my heaviest sets to avoid the over/under grip and hopefully i can work through it. If not i will have to can this deadlift program and take a few weeks off.

Charles Fay
01-05-2013, 09:30 AM
Warmup: Band rows 3x20, cuff complex, band extensions x30, bowling pin swings, flat db press 3x15, rolling, stretching

BB Bench
barx20
135x10
185x5
225x5
275x5
315x5
add Single ply katana
405 x3 4 board/3 board
455 x3 3 board/2 board
495 x2 2 board/1 board
working sets to chest
515x2
525x2
535x2
add 3 board
585x3 (sloppy, bad idea)

Rev hyper shrugs 3x20 supersetted w/band pullaparts 3x20
band rows 3x20

The full range work felt good for my first time touching since the last meet. I tried to use relatively light weights and wear the shirt high and wet without any adjustments. The sets touched and moved without much trouble. I hope to just gradually add weight to these every 3rd wk over the next 5 1/2 months of training. The 3 board at the end was a bad idea, i dont adjust well to shirted board work after full range work and it just gets sloppy. If anything, later on in my cycle i will do some shirted overloads secondary on another bench day when i do my raw work as the primary movement. Other than that the lat is screwed up, so i have just been icing it, taking NSAIDs and staying away from heavy lat movements.

Charles Fay
01-07-2013, 06:41 PM
Warmup: Rolling, stretching, indian club swings, cuff complex, KB overhead press 2x10, pulldowns 2x12

Standing BB Overhead Press (cleaned from floor)
barx10
95x10
150 5x5
Supersetted w/very light pulldowns 5x10

1 arm overhead KB press 53x10, 72x10, 53x10 supersetted w/face pulls 3x20

1 arm KB snatch 53x5, 72 2x5 supersetted w/rotating band face pulls 3x10

Finished with some ab work and later on i did some sled dragging

I got a decent amount of volume in today for my shoulders. I did very light pulldowns, just trying to work on range of motion, get some blood flow and stretching in. Lets hope this lat heals up soon.

Charles Fay
01-10-2013, 07:54 PM
Warmup: GHR, 45 degree hypers, TKEs, band abduction, rolling, stretching then put on old metal pro briefs.

DE Cambered Bar Box Squat w/bands (counting bar as 45lbs)
barx10
135x7
135+green bands x3 (kept bands from here out)
225x2
275x2
work sets
315 12x2

1 arm alternating KB swings 70lb 5x20

Superset of the following: GHR 3x12, standing abs 3x12, reverse hypers 3x12

This was my first day back squatting with briefs and a wide stance, its been years since i have done 12x2 and i dont ever think i have done that volume with bands. The weights were easy and moved fast, my conditioning felt good as well, but my low back was tightening up between sets and that was the hardest part. I got a good bit of assistance work in afterwards since i cant pull for a little while. Hopefully a few weeks of not pulling will let me heal this lat and i can be back to it again.

Charles Fay
01-13-2013, 10:06 AM
Warmup: Bowling pin swings, band rows, cuff complex, flat db presses, rolling, band extensions.

BB Floor Press w/chains
barx20
135x10
135+80lb chain x8
135+120lb chain x5 (kept this amount of chain on for all future sets
185x5
225x3
275x1
295x1
315x1
325x1
335x1 (around 455 @top)

DB Flare Extensions 30sx20, 40sx15, 55sx10 supersetted w/light chest supported rows 3x20
Reverse hyper shrugs 3x20 supersetted w/overhead band pullaparts 3x20

Decent day today, i have not handled much heavy weight lately so i was pleased enough with my performance. I may have had 10lbs left in the tank on the floor presses. I am still doing really light lat work until this thing heals.

Coke
01-14-2013, 12:33 AM
Holding it down very well while in the process of healing up, props overall.