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Charles Fay
02-13-2014, 07:35 PM
I had a log on this website for a good while, unfortunately when the site crashed, my logs were lost here and i did not start up again and just maintained my log on the badattitude website. For anyone interested i have competed in the 275 and 308 weight classes, multi ply in the APF. My best lifts are 1058, 660, 733 2414@275 and 1008, 688, 738 2424@308. My last meet was southern states where i did pretty well but tore my already damage pec on my left side. As a result i have been gradually coming back from that and have been doing alot of highland games practice. I competed at my 2nd games in January and got PRs in the weight for height with 14ft and the heavy hammer with 74' 10. I am just an Amatuer B in Highland games and dont have a throwing background, so it is not natural for me and i have alot of improvement. I compete again march 1 in Ft Lauderdale. Hopefully i can get back on the platform this fall. Otherwise i am a Firefighter/Paramedic at a very busy fire department and am a very new parent, so i work my training around my life and work.

Charles Fay
02-13-2014, 07:40 PM
Warmup: GHR 3x12, 45 degree hypers 3x15, stretching, put on ace briefs

DE BB Box Squat w/green bands
barx10
145x5
235x3
325 2x2
375 2x2 added belt
415 x2
465 x2
505 x2
535 x2

Raw Sumo Speed Deads 245x3, 335 4x1, 355 6x1

1 arm alternating KB swings 35x20, 53x20, 72x10, 106 2x10

Straight leg rotating situps on GHR w/30lb med ball 3x10

I felt pretty good today, last week i worked on pure speed with lighter weights, today i worked to some heavier doubles and it all felt pretty solid and moved well.

Charles Fay
02-15-2014, 08:27 AM
Warmup: Cuff complex, bowling pin swings, band flyes, flat db bench 3x20, chest supported rows 2x20

BB Bench w/35lb KBs hanging off of quadded minis (extra 70lb)
barx10
95x5
135x5

BB Reverse band bench w/EFS avg bands
235x5
275x3
315x3
365x3
405x3
add slingshot
455x3
took off the bands and slingshot
225x15

Incline DB Bench 2x25

Chest supported rows x20, 3x10 supersetted w/cable extensions 4x12

DB Curls 2x15

Im still weak on the bench from the pec injury, im able to move the lighter weights explosively, but once the weights get a little heavier things slow down alot and lag on my left side. My best reverse average band press with the EFS bands is around 515x1 and 405x3 felt somewhat challenging. It is just going to take a good while to get my raw strength back up.

Charles Fay
02-17-2014, 06:06 PM
Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15

Standing BB Overhead Press (cleaned from floor)
barx10
95x5
145x1
155x3
175x3
195x3
145x10

Pressing was supersetted w/pullup ladders of 1,2,3 reps on gymnastic rings

DE BB Bench w/bands
barx20
bar+doubled monster mini bands 2x5
135 2x3 close
145 2x3 medium
155 2x3 wide

Benching was supersetted w/DB pullovers 3x20

1 arm KB snatch 53x5, 72x5, 96x5 supersetted w/band pullaparts 3x20 and med ball wall throws 3x20

I felt pretty good today. I am working my way back into doing pullups again. After i tore my pec recently i would get a tearing sensation while trying pullups so i had to step away from the movement for several months. Being that i am not very good at them to start with, i have a long way to go to get anywhere near my best (14 reps) that i did a few years back weighing 270.

Charles Fay
02-20-2014, 07:45 PM
Thursday Squat/Dead Deload

Warmup: 45 degree hypers 3x15, GHR 3x12, band hip abductions 2x30, stretching.

Raw Narrow Stance Front Squats on low box w/harness
barx10
145x5
195x5
235x5
285x5
325x5
375x5

Raw Sumo Pulls
245 2x3, 335x3, 385x3, 425x3

Rev hypers 3x12
Leg raises 2x20

Today was just a raw deload getting a little bit of volume in. My body is starting to get pretty fried at this point because i have been doing alot of throwing with the highland games implements on my off days from lifting. The low back and knee are feeling it a bit and i have two or three more throwing sessions left and a couple of workouts and will then deload for the Ft. Lauderdale Highland Games next Saturday. I wont be lifting at all after tuesday of next week.

Charles Fay
02-22-2014, 02:08 PM
Warmup: Band flyes, cuff complex, bowling pin swings, flat db press 3x20, band rows 2x20, rolling

BB Bench
barx20
135x10
185x5
225x5
add 3 board from here on
275x5
315x3
345x3
365x2
385x1

Medium Grip Tricep Death set w/225 chestx3, 1 bd x3, 2 bd x3, 3 bd x3, 4 bd x3, 5 bd x10

Chest supported rows x20, 3x10

Everything i did hurt and the joints felt like shit today. I need a deload. Im still piss weak on the benching movements trying to recover from the pec.

Charles Fay
03-01-2014, 06:50 PM
South Florida Highland Games

This was my 3rd Highland Games and i normally compete in the amateur B class. Today they put the B's in along with some novices and one or two A class guys into one big Men's open class. The weather was beautiful and it was a long day. We started with height events and went from there.

Sheaf: No height! I dont know what happened but i was out of control and the sheaf went everywhere but over the cross bar. I have cleared 20ft twice before so to miss like this at 14ft was sorry!

56lb Weight For Height: I passed until 10ft, then cleared 10, 11 and 12 on my first tries. At that point i had beat everyone else so i went for a PR at 14.3 and cleared it easily, i then went for 14.6 and cleared it on my first try as well. I set and broke several field records with these throws. I stopped with the PR and saved my energy for the rest of the events.

Caber: I had never had a chance to throw the caber before and it was a shit show! The first try i got the pick wrong and dropped it, then on the next two i had no control of the caber and got a 25 and a 45. Horrible!

Heavy 22lb Hammer: This hammer was very heavy feeling to me, i threw a little over 61ft with it which is way off my best which is 74.10. Took 3rd here

Light Hammer: 95.10, PR, won the event by several feet and set a field record with it.

Braemar Stone: 31.4, PR, won by a good margin and set another field record.

Open Stone: 37.1 PR. I started off using my SA spin technique but wasnt hitting the power position, so i just did a standing throw on my last to hit the PR. I took 2nd on this event.

56lb Weight for distance: 21.85, didnt have much finesse on these and due to my history of tearing a bicep on this event in the past i dont push this too hard. Once my technique gets good then i will try to turn it on more. I got
2nd place here.

28lb Weight for distance: 45.95 PR, 2nd place.

I ended up with a decent day, i hit alot of PRs and set 3 field records. I placed 3rd overall. The poor performance on the sheaf and caber really hurt my overall placement. It was fun though.

Charles Fay
03-03-2014, 04:16 PM
Warmup: Cuff complex, indian clubs, flat DB press 3x20, pulldowns 3x15

Close Grip Bench w/Fat Bar
barx20
120x10
160x5
210x3
230x1
250x10 work set

DE Fat Bar Bench w/Doubled Mini-Bands
120 3x3 close
140 3x3 medium
160 3x3 wide

DE work was supersetted w/gymnastic ring pullups 3x5
Lat pulldowns 190x30

1 arm KB overhead press 53 2x12 supersetted w/lateral raise 2x10 and bent raise 2x10

I need to start working my bench harder to get it back up after my pec tear i suffered in october. Im upping the volume and re-emphasizing the bench again on this day and making overhead work secondary. Things felt good today.

Charles Fay
03-06-2014, 07:38 PM
Warmup: 45 degree hypers, mobility work and stretching, then put on ace briefs.

DE BB Box Squats w/blue bands
barx10
145x5
235x3
325 2x2
355 2x2
375 2x2
395x2
415x2

Raw Conventional Deads Standing on 2" Box
315x3, 425x1, 515x1, 565x1, 605x1

Wide Stance GMs w/blue bands
barx10, 105 2x10

Everything felt ok today, i kept it light on the squats and focused on speed. The deadlifting felt ok, i stopped at a pretty easy 605 because my left trap still felt pretty jacked up from throwing last weekend.

Charles Fay
03-10-2014, 06:52 AM
Warm-up: cuff complex, Indian club swings, florida flat db press 3x20, face pull 3x15

BB floor press w/chains, medium grip
Barx20
135x10
135+40lb chains x5
135+80lb chainx5 (kept this chain throughout)
185x5
225x5
255x5
225x5
185x5

Floor press was supersetted with standing rope rows 5x20
1 arm db row 100x30
Cable rope extensions x20,x15,x10 supersetted with db hammer curls 3x10 and band pullaparts 3x20
Band extension x50 rest-pause

Charles Fay
03-13-2014, 05:00 AM
Warmup: Cuff complex, indian club swings, Incline DB press 3x20, pulldowns 3x15

Close Grip Fat Bar Bench
barx20
125x10
165x5
215x1
235x1
work set
260x10

DE Fat Bar Bench w/doubled minis
160 9x3 CMW

Benching was supersetted w/ring pullups 3x5

1 arm KB press 53x8, 72x8 supersetted w/underhand pulldowns x8, x12

I felt pretty haggard on this day, so nothing felt particularly awesome. I got in plenty of work though.

Charles Fay
03-13-2014, 07:32 PM
Warmup: Stretching, GHR 2x12, 45 degree hypers 2x15, band hip abductions x30, put on ace briefs.

DE BB Box Squat w/blue bands
barx10
145x5
235x3
work sets
325x2
375x2
415x2
445 2x2
465x2
485x2
505x2

Raw Sumo Speed Deads 315 8x1

SSB GMS 135x10, 225x10

Leg raises 2x15

My left hip/groin was acting up on me today and made every set hurt. I gutted it out on the squats and then kept it real light on the sumo deads. Raw deload next week, so i hope everything will feel better.

Charles Fay
03-16-2014, 09:05 AM
Warmup: Cuff complex, bowling pin swings, flat db press 3x20, chest supported rows 3x20

BB Bench w/doubled monster mini bands
bar 2x10
95x5
135x5
add 2 board from here on out
185x3
225x3
255x3
275x3
225x3
185x3

Tricep Death set w/245 chestx3, 1bd x3, 2bd x3, 3bd x3, 4bdx12

Chest supported rows 3 plates x8, 4 plates x12

DB Hammer Curls x8, x12

Band Pullaparts x40

Nothing is too impressive on the benching, the rep work went well on tricep death and the assistance work. Im trying to take more of a HIT approach on non power assistance movements for hypertrophy, im focusing more on squeezing on the contraction and controlling the negative and going to failure. Maybe this method will be more effective, we shall see.

Charles Fay
03-18-2014, 06:02 PM
Warmup: Cuff complex, DB pullovers 3x12, incline DB press 3x20

Close Grip Fat Bar Bench
barx20
120x10
160x5
210x3
250x1
270x8 (work set)

DE Fat Bar Bench w/doubled minis
160 2x3 close
170 4x3 medium and wide

Benching was supersetted w/V handle pullups 3x5

1 arm KB overhead press 72x8, 96x8 supersetted w/underhand pulldowns x8, x12

DB lateral raise x8, x10 supersetted w/1 arm DB row x8, x12

Felt good today, the HIT style assistance work to failure is allowing me for the first time in my life to actually feel the targeted muscles getting some work. Hopefully i can grow some new muscle with this.

Charles Fay
03-20-2014, 07:06 PM
Warmup: 45 degree hypers 3x15, GHR 3x12, Band abduction x50, stretching/mobility work

Raw SSB Low Box Squats w/narrow stance
barx10 (counting bar as 45lbs)
135x5
185x5
225x5
275x5
315x5

Stiff leg deadlift standing on 2" box 325 3x5

Easy deload today, the joints needed it.

Charles Fay
03-22-2014, 08:42 AM
Warmup: Cuff complex, bowling pin swings, flat db press 3x20, band rows 3x20

BB Bench w/35lb KBs hanging off of doubled mini bands (extra 70lbs)
barx5
95x5
135x5

Reverse Avg band 2 board bench
245x5
335x5
385x3
405x3
425x3
435x3
405x3
385x3

BB Bench w/225 x24

Chest supported rows x8, x10

Rear delt raises x8, x12

Im just trying to get in volume with moderate weight right now in hopes of rebuilding my bench and improving bar speed with bigger weights. I can still do ok on rep work with light weights, but when the weight gets heavy everything goes to hell.

Charles Fay
03-28-2014, 05:25 AM
Warmup: Cuff complex, indian club swings, incline db press 3x20, db pullovers 3x12

DE BB Bench w/Fat bar
barx20
120x5
160 9x3 CMW

Benching was supersetted w/underhand pulldowns 3x8

1 arm overhead KB press 53 2x12

Charles Fay
03-28-2014, 05:26 AM
Warmup: Mobility work, stretching, GHR 2x12, 45 degree hypers 2x15, put on ace briefs

BB Free Squat
145x10
255x5
345x2
455x2
545x2
put on canvas suit straps down
635x2
725x2
work sets straps down w/knee wraps
815x2
reverse avg bands
905x1

Sumo Deads in briefs
335x2, 425x2, 515x2, 625x2

All weights moved well today, it was the first time i have had my suit on while squatting or briefs on while pulling. I have been worn out lately from work and dealing with a baby so i was suprised things went so well today.

Charles Fay
03-31-2014, 06:56 PM
Warmup: Cuff complex, indian club swings, pullovers 3x12, incline DB press 3x20

Close Grip Fat Bar Bench
bar x20
120x5
160x3
210x1
250x1
work set
280x8

DE Fat Bar Bench w/doubled monster mini bands
120 2x3 close
140 2x3 medium
160 2x3 wide

DE benching was supersetted w/V handle side to side pullups 3x6

1 arm KB snatch/press 53x5, 72x5 supersetted w/medium parallel grip pulldowns x8, x10

Lateral raise x8, x12

Charles Fay
04-03-2014, 07:38 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching and mobility work then put on canvas suit with no briefs.

Speed Strength Box Squats Wk 1
bar+blue bands x10
bar+ 2 blue bands x5
bar+ 2 blue bands +1 green x3 (kept this tension throughout)
work sets
145 3x2
195 3x2

Raw Conventional Deads standing on 4" box
315x3, 425x1, 475x1, 515x1, 565x1, 605x1

Everything felt pretty good today and moved well.

Charles Fay
04-08-2014, 07:53 AM
Warmup: Cuff complex, bowling pin swings, flat db press 3x20, band rows 3x20, band pullaparts 2x20

BB Bench w/boards
bar 2x20
bar+ doubled monster minis (kept this tension throughout)
135x5
add 3 board
185x5
225x5
275x5
add new 2 ply ragex
315x5 couldnt touch 4 board
365x5 got it to 4 board
405x5 4 board
405x5 3 board

Standing cable rows w/v-handle x8, x12
Rev hyper shrugs 3x20

Got in volume today and started to break in my new RageX on boards. Nothing crazy with the weight as this will be a gradual process to rebuild my shirt strength and break the shirt in.

Charles Fay
04-08-2014, 06:03 PM
Warmup: Cuff complex, indian club swings, incline db press 3x20, pullovers 3x12

Fat Bar Close Grip Bench
barx20
120x5
160x3
210x2
250x1
work set
290x6

DE Fat Bar Bench w/double monster minis
160 2x3 close
170 2x3 medium
180 2x3 wide

DE benching was supersetted w/ring pullps 3x5

1 arm KB snatch/press 72x5, 96x5 supersetted w/pulldowns x10, x12

Charles Fay
04-10-2014, 07:27 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching. Put on ginny canvas, no briefs.

Speed Strength Wk 2 DE Box Squats
bar+ blue band x10
bar+2 blue bands x5
bar+2 blue bands +green band x2 (kept this tension throughout)
105x2
work sets
195 3x2
245 3x2

Stiff Leg Deadlift 335 3x5
1 arm KB swings 70x10, 106 2x10

The left hip has been hurting alot in the last few weeks. I made it through the squats but when i tried to sumo pull it just hurt too damn bad. I just did some light stiff leg deadlifts instead.

Charles Fay
04-12-2014, 05:50 PM
Warmup: Bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

BB Bench
barx20
135x10
185x5
add reverse EFS average bands
245x5
295x5
335x5
385x5
425x5
took bands off
245x23

Standing rows 2x10, x12
Bend BB Raise x10, x12

Charles Fay
04-15-2014, 04:07 PM
Warmup: Cuff complex, indian club swings, kneeling rope pulldowns 3x20, incline db press 3x20

Close Grip Fat Bar Bench
barx10
120x5
160x5
210x3
250x1
work set
295x6

DE Fat Bar bench w/doubled monster mini bands
160 2x3 close
170 2x3 medium
180 2x3 wide

Supersetted DE bench w/v handle side to side pullups 3x6

1 arm KB snatch 72x5, 96x5 supersetted w/1 arm pulldowns x8, x12
Cable lateral raise x10, x12

Charles Fay
04-18-2014, 06:21 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, stretching.

Raw Narrow Stance Low Box Squats w/SSB (counting bar as 45lbs)
barx10
135x5
185x5
225x5
275x5
315x5

Conventional Speed Deadlifts 315 10x1

Easy deload, i needed it.

Charles Fay
04-18-2014, 06:48 PM
Warmup: Cuff complex, Indian club swings, flat DB press 3x20, standing cable rows w/v-handle 3x20

BB Floor Press w/chains
barx20
135x10
135+40lb chain x5
135+80lb chain x5 (kept this chain throughout)
185x5
225x5
255x5
225x5
185x10

Floor Presses were supersetted w/rope cable face pulls 3x15 and rotating face pulls 2x10

Moderate weight and volume was the prescription for today. I wont be lifting at all next week, just throwing a few times since i have a highland games competition next week. I want to be nice and fresh for it.

Charles Fay
04-30-2014, 05:30 PM
I competed in the Amateur B class and felt pretty good coming into the day, i dressed appropriately to protect myself from the heat and sun and stretched out for the day.

16lb Sheaf: I cleared 16, 18 and 20 ft and missed 22ft. This ties my PR and i took 4th

56lb weight for height: I had everyone beat at 12 ft so i went for 15ft which would have been a 6 in PR. I hit the bar twice with it and looking at the vid i had the height but just needed to back up a little to get it over. 1st place.

Caber: Shit show, couldnt get the pick, no turn. 14th place.

22lb Heavy Hammer: 77.9 on my 3rd throw. 1st place.

16lb stone: Threw from the power position, 30ft 8 in. Quite off from my best, couldnt get a good hand placement on the stone. 2nd place

56lb For distance: 24.2 on my 3rd throw for 1st place. This is a post bicep tear PR.

28lb For distance: 46.9 on my 2nd for 1st place and another PR.

Finished at 2nd place overall.

Even though i won 4 events outright and placed 2nd and 4th on 2 other events, the caber killed my overall placement. If i had just gotten some sort of pick and toss on the caber i would have easily gotten 1st. This is probably my last games for the season as i focus more on powerlifting. After consulting with my Brother i will try to move into the A class next year. In order to become competitive i will have to get a caber to practice with in the off season. I need to drastically improve my weight throws as well. I may need to get blades for my hammer throws in order to continue building up more momentum and take this event to the next level. My stones need continued work and improvement as well as my sheaf. If i can do this, then i should be able to compete in the A class next year.

Charles Fay
04-30-2014, 05:38 PM
Warmup: Cuff complex, indian club swings, incline db press 3x20, pulldowns 3x20

Fat Bar Close Grip Bench
barx20
120x10
160x5
210x3
250x1
work set
300x5

DE BB Bench w/fat bar against doubled light bands
120 2x3
140 2x3
160 2x2

Benching was supersetted w/various pullups x6, 2x5

Sled pushes supersetted w/1 arm KB overhead press 52x10 x2 rounds
Finished w/upper body dragging

I have gradually become a fat bastard over the last few months and have really done no conditioning or cardio and instead used that time to focus on highland games throwing. I was up to a fat 284 the other day and need to get back into shape and take some lard off. Im cleaning up the diet a good bit this week and am gradually going to work more conditioning work into my training.

Alinshop
04-30-2014, 07:56 PM
You have an interesting log on here, sir. Congrats on all the 1st places!!

Charles Fay
05-02-2014, 06:35 AM
You have an interesting log on here, sir. Congrats on all the 1st places!!

Thanks for the compliments! Im just trying to improve at Highland Games which is a new sport for me and still remain competitive in powerlifting.

Charles Fay
05-02-2014, 06:42 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, band knee raise x20, stretching then put on ace briefs and canvas suit.

Circa Max Squats on box
bar+blue bands x10
bar+blue+green bands x5 (kept this tension throughout
145x3
235x2
325x1
415x1
465 x2 started getting depth here
465 x1 stopped here

Speed Deadlifts Standing on 2" box 315 8x1 (double overhand)

Finished with sled dragging forward and backward

I had to shut down the circa max work today for multiple reasons. One is that i normally wear the thinner boss briefs under my canvas, the metal ace briefs just are too thick and were binding me up a little above parallel so that when i got to depth on the box it was compromising my form and i was feeling it too much in the low back and hamstrings even though the weight didnt feel too heavy. Lesson learned on that. I think my body is also a bit worn out from previous squat cycles and highland games. I was doing this squat cycle to help out my team mate Lee who is preparing for a meet in late may. At this point im going to bow out of this cycle and do some raw work which should allow me to get my body healthy again with the lighter loads and get my conditioning up again.

Charles Fay
05-03-2014, 04:47 PM
Warmup: Cuff complex, bowling pin swings, band rows 3x20, flat db press 3x20

BB Bench
barx20
135x10
185x5
add EFS reverse avg bands
245x5
335x5
385x5
425x5
add RageX shirt
515 x5 2 off 5 board, 3 off 4 board
565 x5 2 off 4 board, 3 off 3 board
605 x5 all on 3 board

Rev hyper shrugs 3x20 supersetted w/bent raises 3x20

Finished w/a bunch of upper body sled dragging.

I didnt push too hard on the bench today, just worked up to a moderately heavy set of 5 and then continued to break in my shirt and build some top end strength.

Charles Fay
05-06-2014, 06:43 AM
Warmup: Cuff complex, indian club swings, flat db press 3x20, pulldowns 3x20

CLose Grip Fat Bar Bench
barx20
120x10
160x5
210x3
250x1
work set
305x5

DE Fat Bar Bench w/doubled light bands
140 2x3 close
160 2x3 medium
170 2x3 wide

DE benching supersetted w/parallel grip pullups 3x6

Finished w/4 rounds of sled drags x50 yards supersetted w/1 arm overhead KB presses x5

Charles Fay
05-09-2014, 07:25 AM
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching

Raw Low Box Squat w/Narrow Stance and SSB (counting it as 45lbs)
barx10
135x5
225x3
275x1
work set 315x10

DE Raw Box Squat w/slightly below parallel box and SSB, approx 30 seconds rest between sets
225 8x2

Dimmel Deads w/double overhand grip 225 3x20

I will be out of gear on my squat/dead day for a little while, i kept the loads very light in hopes of allowing my lower back to feel better. I will be using a similar scheme as to what i have used on my DE upper body day in order to build back some raw strength. Pretty much doing a 1 set progressive overload rep scheme, followed by DE work eventually getting into bands. Should be a fun experiment.

Charles Fay
05-09-2014, 06:28 PM
Warmup: Cuff complex, indian club swings, flat db press 3x20, standing cable rope rows 3x20, band flyes.

BB Floor Press w/Chains and medium grip
barx20
bar+80lb chain x10 (kept this chain throughout)
135x5
185x5
225x5
265x5
225x5
185x12 (wide grip)

Floor pressing supersetted w/rope face pulls 3x20 and kneeling rope pulldowns 3x15 as well as some footwork drills

Finished w/20 min on treadmill using Bruce protocol for stress tests and then working back down.

Charles Fay
05-12-2014, 06:47 PM
Warmup: Cuff complex, incline DB press 3x20, pulldowns 3x20

Fat Bar Close Grip
barx20
120x10
160x5
210x3
250x1
280x1
work set 315x3

DE Fat Bar Bench w/doubled avg bands
90 6x3 CMW

DE work supersetted w/dead hang parallel grip pullups 3x5

Finished w/sleg dragging supersetted w/1 arm KB press x5, 4 rounds of this.

Holy tension! The doubled average bands provided some serious tension at the top so that i really had to focus hard on speed off the chest to have enough momentum to lock out each rep. Definately the most band tension i will use on benching.

Charles Fay
05-17-2014, 06:06 PM
Warmup: GHR 2x12, 45 degree hyper 2x15, stretching

Narrow Stance Raw Squat on low box w/SSB (counting bar as 45lbs)
barx10
135x5
225x3
275x1
315x1
work set
335x10

DE Raw Box Squats w/slighly below parallel box
245 8x2

Dimmel Deads 275 2x20

Charles Fay
05-18-2014, 12:45 PM
Warmup: Bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

BB Bench w/doubled monster mini bands
barx10
95x5
135x5
185x5
add 2 board from here
225x5
265x5
280x5
took off bands and did 225 for max reps off the chest
225x28 (ties all time best)

Rev hyper shrugs 3x20
Band pullaparts 3x20
Lateral raise 2x12

Charles Fay
05-20-2014, 06:41 PM
Warmup: Cuff complex, double overhead kb press 3x10, pulldowns 3x15

Standing BB overhead press (cleaned from floor)
barx10
95x10
135 3x10 supersetted w/parallel grip dead hang pullups

1 arm KB overhead press 2x10 supersetted w/standing BB row x10, x12

DB lateral raise x10, x12 supersetted w/underhand narrow grip pulldowns x10, x12

Finished w/heavy sled dragging

I am moving back to benching once a week and spending this day focusing more on overhead work, shoulders and back. Benching x2/wk worked well to get my benching back up from the pec tear but i can only do it for so long without getting too beaten up. Once i get closer to meet time i will add in benching on this day again.

Charles Fay
05-23-2014, 06:50 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, stretching.

Raw, Narrow stance BB Free Squat
barx10
145x5
235x3
325x1
work sets
365x5
395x5
435x5 added belt
add reverse light bands
525x1 felt very easy

Raw Conventional deadlift
315x3
work sets 425 3x5

Pretty straightforward raw stuff today, I do most of my squatting on boxes so it is always fun to do the occasional deep, raw, narrow stance free squat. It all moved well.

Charles Fay
05-24-2014, 08:26 AM
Warmup: Cuff complex, band rows 3x20, flat db press 3x20

BB Bench
barx20
135x10
185x5
245x5
add reverse EFS avg bands
335x5
385x5
405x5
430x5

took bands off and did a "tricep death" type deal starting with 3 reps off the chest and doing 3 reps on 1,2,3,4 board with 295 for a total of 15 reps

Rev Hyper Shrugs 3x20 supersetted w/band pullaparts 3x20

Charles Fay
05-30-2014, 07:22 AM
Warmup: Cuff complex, indian club swings, double KB overhead press 3x10, pulldowns 3x12

BB Overhead Press (cleaned from floor)
barx10
95x5
145 3x10

Pressing was supersetted w/dead hang pullups on rings 3x5

Bent BB Row 145x8, 195x10 supersetted w/1 arm KB press 53 2x12

Underhand pulldowns x8, x10 supersetted w/db lateral raise x8, x10

Finished w/rowing 4x250m

My assistance work such as the BB rows, pulldowns, laterals are being performed HIT/bodybuilder style, strict form, slow eccentric and squeezing in the middle.

Charles Fay
05-30-2014, 07:25 AM
Warmup: Stretching, GHR 2x12, 45 degree hypers 2x15

Raw Narrow Stance Low Box Squat w/SSB (counting it as 45lbs)
barx10
135x5
225x3
275x1
315x1
work set
355x8

Raw DE Box Squat w/slightly below parallel box, narrow stance against EFS light bands
225 2x2
245 2x2
265 2x2

Raw Sumo Speed Pulls
245x2, 295x2, 335 5x2

All around a pretty good day today, nothing crazy other than it was hot as hell.

Charles Fay
05-30-2014, 06:31 PM
Warm-up: cuff complex, Indian club swings, flat db bench 3x20, standing cable rows 3x20

BB Medium Grip Floor Press
Barx20
135x10
185x5
225x5
255x5
275x5
255x5
225x5

Floor pressing was supersetted with rope face pulls 3x15 and rotating rope face pulls 2x10

Earlier today I did some treadmill work. Overall I felt tired today and needed a deload. I kept the weights light and got some volume in. I did the whole workout in about 35 minutes. Tomorrow I go to fort Myers to handle two of our lifters at an RPS meet.

Charles Fay
06-05-2014, 07:13 PM
Warmup: Indian club swings, cuff complex, pullovers 3x12, double KB overhead press 3x10

BB Overhead Press (cleaned from floor)
barx10
95x5
work sets
155 3x8

supersetted pressing w/v-handle side to side pullups 3x6

1 arm DB Rows 2x10 superseted w/1 arm KB snatch press 2x5

Kneeling rope pulldowns 2x12 supersetted w/cable lateral raise 2x12

Finished w/sled dragging

Charles Fay
06-05-2014, 07:17 PM
Warmup: Stretching, GHR 2x12, 45 degree hypers 2x12

Raw Narrow Stance Low Box Squat w/SSB
barx10
135x5
225x3
275x1
315x1
work set
365x8

Raw Narrow Stance Box Squat w/SSB, slightly below parallel box w/light bands
275 6x2

Raw Conventional Deadlift
315x5
work sets 425x5, 445x5, 465x5

Charles Fay
06-10-2014, 06:08 PM
Warmup: Cuff complex, bowling pin swings, flat DB bench 3x20, band rows 3x20

BB Bench w/doubled monster mini bands
barx20
bar+bands x10
135x5
185x5
add 2 board
225x3
275x3
295x3
add xxl slingshot
335x7

Double outside the leg KB swing 2x20 supersetted w/band pullaparts 2x20
Bent DB raise 2x20
Band extensions 2x50 supersetted w/DB curls 2x12

Charles Fay
06-10-2014, 06:13 PM
Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15

BB Overhead Press (cleaned from floor)
barx10
95x5
work sets
155x8
160x8
165x8

Pressing supersetted w/dead hang ring pullups 3x6

1 arm DB Rows 2x8 supersetted w/1 arm KB snatch/press 2x7

1 arm cable lateral raise x8, x10 supersetted w/kneeling rope pulldowns 2x12

Finished w/sled dragging

Charles Fay
06-12-2014, 06:56 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching

Raw Low Box Squat w/SSB, narrow stance
barx10
135x5
185x5
225x5
275x5
315x5

Good Mornings w/SSB 3x10

1 arm alternating KB swings 3x20

Simple deload today, nothing too interesting.

Charles Fay
06-14-2014, 08:52 AM
Warmup: Cuff complex, flat db bench 3x20, band rows 3x20

BB Bench
barx20
135x10
185x5
245x5
add reverse average bands
335x3
385x3
425x3
445x3
add XXL slingshot
475x7

Close Grip Tricep Death set 185 chest x5, 1 board x5, 2 board x5, 3 board x5, 4 board x15

Double outside the leg KB swings 3x20
Bent DB raise 3x15

Everything felt pretty good today, the tricep death set fried the tris pretty well.

Charles Fay
06-16-2014, 06:37 PM
Warmup: Cuff complex, indian club swings, double KB overhead press 3x10, pulldowns 3x20

BB Overhead Press (cleaned from floor)
barx10
95x5
145x3
work sets
165x6
175x6
185x6

Presses supersetted w/side to side pullups 3x6

1 arm DB row 100 x8, x10 supersetted w/bottoms up KB press 35x12, 44x10

Medium parallel grip pulldowns x8, x10 supersetted w/DB lateral raise x8, x10

Later i went on a nice walk with the family.

Charles Fay
06-20-2014, 07:58 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, stretching

Raw narrow stance low box squat w/cambered bar (counting bar as 45lbs)
barx10
135x5
225x3
275x3
315x1
355x1
work set
385x6 w/belt

Raw DE cambered bar box squat on slightly below parallel box w/green bands looped over plates
225 2x2
255 2x2
275 2x2

Raw Conventional Deads 315x3, 425x1 work sets 475 2x5
Speed Deads 365 6x1 (double overhand grip)

KB Stallion Swings 2x10, x20

Alinshop
06-22-2014, 04:13 PM
Warmup: Cuff complex, flat db bench 3x20, band rows 3x20

BB Bench
barx20
135x10
185x5
245x5
add reverse average bands
335x3
385x3
425x3
445x3
add XXL slingshot
475x7

Close Grip Tricep Death set 185 chest x5, 1 board x5, 2 board x5, 3 board x5, 4 board x15

Double outside the leg KB swings 3x20
Bent DB raise 3x15

Everything felt pretty good today, the tricep death set fried the tris pretty well.


There is nothing like frying the triceps and getting them massively pumped up. Keep up the hard work!

Charles Fay
06-25-2014, 05:51 PM
There is nothing like frying the triceps and getting them massively pumped up. Keep up the hard work!

I agree, its a fun challenge and will hopefully help build the lockout strength.

Charles Fay
06-25-2014, 05:52 PM
Warmup: Cuff complex, flat db press 3x20, cable rope rows 3x20

BB Floor Press w/medium-close grip
barx20
135x10
185x5
225x5
275x5
295x5
225x10

Floor Presses were supersetted w/rope face pulls 4x20

Charles Fay
06-25-2014, 05:53 PM
Warmup: Cuff complex, pulldowns 3x20, double kb overhead press 3x10

BB Overhead Press (cleaned from floor)
barx10
95x5
145x3
work sets
175x6
185x6
195x6

Pressing was supersetted w/strict pullups on rings 3x6

1 arm KB bottoms up press 44x10, 53x8, 70x5 supersetted w/1 arm db row 2x8

Narrow-parallel grip pulldowns 2x8 supersetted w/db lateral raise 2x8

Charles Fay
06-28-2014, 08:29 AM
Warmup: GHR 2x12, 45 degree hypers 3x15, band hip abduction 2x30, stretching.

Cambered Bar Low Box Squat (counting bar as 45lbs)
barx10
135x5
225x3
275x1
315x1
365x1
add belt
work set 405x6

Raw DE Box Squat w/cambered bar and green band looped over plates
255 2x2
275 4x2

Raw Sumo Pulls
225 2x2
315 x2
365 5x2

The squatting felt like poo poo today due to my knees feeling haggard from all the raw work. The sumo work was done for form and i was practicing a slightly wider stance with a more efficient position, that felt good.

Charles Fay
06-28-2014, 08:30 AM
Warmup: Cuff complex, had to skip the other stuff to catch up with everyone else.

BB Bench
bar x30
135x10
245x5
295x3
335x1
add RageX shirt
425x5 4 board
475x5 3 board
515x5 2 board

1 arm band extensions 3x40 supersetted w/rev hyper shrugs 3x20
band pullaparts 2x20

I got in the shirt again today, im a little light so it fit loose enough for me to get some lighter weight down to a 2 board. Everything moved fine, i just had to knock some rust off of my form. My low back got real tight on me on the last shirted set so i called it a day considering im flying out to visit family next week. I wont lift at all but will get in some good coaching/throwing sessions with my brother Beau who is a pro level highland games thrower.

Charles Fay
07-07-2014, 05:58 PM
Warmup: Cuff complex, standing double kb press 3x10, pulldowns 3x15

Standing BB Press (cleaned from floor)
barx10
95x5
135x3
work sets
175x4
185x4
195x4

Pressing was supersetted w/parallel grip pullups 3x5

BB Rows From Floor 225x5, 255x5, 275x5 supersetted w/1 arm KB press 72x5, 88x5, 96x5

I felt pretty good today, which suprised me because i am very haggard from travel, work and stress. The volume wasnt crazy today but everything moved well.

Charles Fay
07-10-2014, 07:35 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abductions 2x30, stretching then put on old, loose metal pro briefs.

SSB Box Squat (counting bar as 45lbs)
barx10
135x5
225x3
315x3
365x3
work set
405x6

SSB DE Box Squat w/Green bands
315 6x2

SSB GMs 135x10, 185 2x10

Charles Fay
07-16-2014, 07:36 AM
Warmup: Cuff complex, flat db press 3x20, rope face pulls 3x20

BB Bench
barx20
135x10
185x5
225x5
work sets 275 3x5

1 arm KB snatch 60x5, 70x5, 80x5 supersetted w/seated cable rows 2x10, x8

I was out of town again visiting family so i had to work out at a public gym. The bench was so low i couldnt even hope to set up normally and the unrack was a pain in the ass as well. I kept it simple and light just to get some work in.

Charles Fay
07-16-2014, 07:37 AM
Warmup: Cuff complex, pulldowns 2x15, double outside the leg KB swings 2x10, double overhead KB press 2x10

BB Overhead Press (cleaned from floor)
barx10
95x5
135x3
work sets
185x4
195x4
205x4

Overhead pressing supersetted w/ring pullups 3x5

Conventional Deadlift
315x3
405x1
455x1
work sets 495 3x4

We are having some issues with neighbors in our temporary location so i am having to deadlift at the place where i train my clients. Luckily we are moving very soon.

Charles Fay
07-19-2014, 06:17 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, stretching, put on briefs.

SSB Box Squats (counting bar as 45lbs)
barx10
135x5
225x5
275x3
315x2
365x2
405x1
work set 455x6

Tried to do my DE work w/bands but shut it down after 1 rep

2 hand KB swings w/green band stallion 106 3x10
Band hip abduction 3x20
Band hip raises 2x20

My left hip felt horrible today! The left side of my back was out of whack for much of the week, i seemed to fix that and then as soon as i got under the bar the left groin/hip area was killing me. I gutted my way through what i could and switched to a more supportive pair of briefs, but i could not make it through what i had planned. This hip has bothered me before and i hope this is not a hint at things to come.

Charles Fay
07-20-2014, 09:04 AM
Warmup: Cuff complex, bowling pin swings, band rows 3x20, flat db bench 3x20

BB Bench
bar x20
bar +doubled mini bands x10 (kept this tension)
135x5
185x5
add 2bd 225x5
add ragex shirt
315x5 4 board
365x5 3 board
405x5 2 board

took shirt and bands off and did 225x18

Rev hyper shrugs 3x20
Band rotating face pulls 3x20

I felt like crap today, just weak in general. The shirt work was sad and the 225x18 was 10 reps under what i did not too long ago. I have just had a few chaotic weeks and i need some stability in my life. Things are going to be hectic until mid august.

Charles Fay
07-27-2014, 07:26 PM
Warmup: Cuff complex, double KB between the leg swings 2x20, double KB overhead press 2x10, pulldowns 2x15

BB Overhead Press (cleaned from floor)
barx10
95x5
135x3
185x1
205x3
215x3
225x3

Pressing was supersetted w/pullups on rings 3x6

Raw BB Sumo Deads 315 3x2 (these hurt bad in the hip so i stopped)

Charles Fay
07-27-2014, 07:27 PM
Warmup: GHR 2x12, 45 degree hyper 2x12

Raw Narrow Stance Cambered Bar Box Squat (counting bar as 45lbs)
barx10
135x5
225x5
275x5
315x5

1 arm alternating KB swing 35x20, 53x20, 72x10, 106 2x10

Charles Fay
07-27-2014, 07:28 PM
Warmup: Cuff complex, flat db press 3x20, standing cable row 3x20

BB Floor Press
barx20
135x10
135+40lb chain x5
135+80lb chain x5
135+120lb chain x5 (kept this chain throughout)
165x5
185x5
205x5
165x5
135x15

Floor pressing was supersetted w/standing face pulls 3x15, rotating face pulls 3x10 and shoulder retractions on rings 2x10

Incline DB flare extensions 2x20 supersetted w/cable flyes 2x20 and DB curls 2x20

Charles Fay
07-29-2014, 06:02 PM
Warmup: Cuff complex, double KB press 2x10, double outside the leg swings 2x10, pulldowns 2x15

BB Overhead Press (cleaned from floor)
barx10
95x5
135x5
185x1
205x1
225x1
245x1
225 2x3

Pressing was supersetted w/parallel grip pullups 3x5

Bent BB Rows 225x5, 275 2x5 supersetted w/1 arm KB bottoms up press 35x10, 44x8, 53x5

Charles Fay
08-02-2014, 09:29 AM
Rev hypers 3x12

GHR 3x12

Band hip abduction 3x20

Bar twists 3x20

Charles Fay
08-02-2014, 09:30 AM
Warmup: Cuff complex, band pullaparts x20, flat db press 3x20, band rows 3x20

BB Bench
bar x20
135x10
185x5
245x5
add reverse avg bands
335x5
385x3
425x1
add RageX shirt
475x3 1 to 4 board, 2 to 3 board
515x2 1 to 3 board, 1 to 2 board
565x2 1 to 2 board, 1 to 1 board
605 2x1 to chest

Circuit of the following:
Rotating face pulls 3x12
DB hammer curls 3x20
Rev hyper shrugs 3x20
DB flare extensions 3x12

While warming up in serious pain i decided to change my bench setup from feet underneath me and on my toes to feet in front of me, wide and flat on the ground. It is going to take some time to get used to this and get my arch as high up as it was, but it will be alot easier on my lower back. If i continued with my normal setup i think my back would just be messed up so badly that i could not continue to compete. I worked to the chest in my shirt for the first time and for that matter the first time since i tore my pec in the last meet. I kept my ego in check, kept the weights moderate and worked on form. I have a long way to go but it will be an interesting process to get my bench back up.

Charles Fay
08-03-2014, 07:02 PM
Warmup: Reverse hyper 2x12, GHR 2x12, band hip abduction x30, band knee lift x2, put on metal ace briefs.

DE BB Box Squats w/green bands
barx10
145x5
235x3
325x2
375x2
415 8x2

Sumo Speed Deads
315x2
365x2
425 5x2

McGill crunches 3x10 supersetted w/reverse hypers 3x12

I felt suprisingly good today. I took my stance in a little on the squat and that seemed to releive my hip pain and allow me to drive with my legs more effectively. The sumo pulls felt good as well and i may have figured out my form on this.

Charles Fay
08-15-2014, 04:29 AM
Warmup: Cuff complex, double kb overhead press 2x10, double kb outside the leg swing 2x10, pulldowns 2x20

BB Overhead Press (cleaned from floor)
barx10
95x5
135x5
185x2
205x1
225x1
245x1
260x1
265x1 PR
185x12

Parallel grip pulldowns were supersetted w/pressing
bwtx3
+20lb chain x1
+40lb chain x1
+60lb chain x1
+80lb chain -missed by about one inch
bwtx6

BB Bent rows 225x5, 275x5, 315x5

I had a long day outdoors today at work and trained in the evening. I think i hit a 10lb or maybe more PR on the pressing and then hung chains over my neck for a max pullup. I weight around 280lb now so with the extra weight it became pretty signficant. I will now start benching on tuesdays as i get closer to competition and de-emphasize the press.

Charles Fay
08-15-2014, 04:30 AM
GHR 3x12

Rev hypers 3x12

45 degree hypers 3x15

Band hip abduction 3x30

Finished w/ab work

Charles Fay
08-15-2014, 04:32 AM
Warmup: Cuff complex, band rows 3x20, flat db press 3x20

BB Bench w/monster mini bands
barx20
bar+mini bands x10 (kept this tension throughout)
135x5
185x5
add 2 board here
225x5
255x3
275x2
295x1
315x1
255x3
225x5
185x17

Superset of the following:
Rotating band face pulls 3x10
DB Flare extensions 3x10
Band pec flyes 3x20
Rev hyper shrugs 3x20
DB Hammer Curls 3x15

Charles Fay
08-15-2014, 04:33 AM
Warmup: GHR 2x12, Rev hyper 2x12, band hip abduction x30, 45 degree hypers x15, put on ace briefs

BB Box Squats w/green bands
barx10
145x5
235x3
325x2
work sets
415x2
445x2
465x2
485x2
505x2
465x2
445x2
415x2

Conventional Deads Standing on 2" Box
245x3
335x3
425x2
515x1
565x1 shut it down here, back felt like doodoo!

The squatting went ok today, the left hip started to act up more and more as the sets went on. I think i jacked my back up a little while trying to compensate for the hip. This screwed up my pulling so i shut it down when i felt i was not being optimal in my training.

Charles Fay
08-15-2014, 04:34 AM
Warmup: Cuff complex, Incline DB press 2x20, rope rows 2x20

Fat Bar Bench w/close grip (bar weighs 75lbs)
barx20
125x10
165x5
215x3
245x1
265x10

DE Fat Bar Bench
205 9x3 CMW

Benching was supersetted w/chest supported rows x10, x8, x6

Finished with a superset of the following:
Kneeling rope pulldowns 3x12
DB lateral raise 3x12
Band extensions 3x20

Charles Fay
08-15-2014, 04:35 AM
Warmup: GHR 2x12, Rev hyper 2x12, 45 degree hyper 2x15

Narrow Stance Raw Box Squat w/SSB
barx10
135x5
185x5
225x5
275x5
315x5

Good mornings w/SSB 135x10, 185 2x10

2 hand KB swings 106 3x12

Finished w/multiple ab excercises

Charles Fay
08-16-2014, 05:24 PM
Warmup: Cuff complex, bowling pin swings, db press 3x20, band rows 3x20, band extensions x30

BB Bench
barx20
135x10
185x5
245x5
add reverse EFS avg bands
335x5
385x3
425x1
add RageX shirt
515 x2 on 3 board, x1 on 2 board
565 x2 on 2 board, x1 on 1 board
touch sets
605x1
625 2x1

Tricep death w/225 chestx5, 1 board x5, 2 board x5, 3 board x5, 4 board x5

Superset of the following
Double KB outside the leg swings 3x12
Bent DB raise 2x12, x20
Band pec flyes 3x20

Rotating front raise 3x10

I am practicing my new setup with the feet in front of me instead of underneath me. It is making getting in a good arch more difficult but is saving my low back. I will continue practicing this setup and hopefully will shorten my range of motion.

Charles Fay
08-22-2014, 06:46 AM
Warmup: Cuff complex, indian club swings, incline db press 3x20, pulldowns 3x20

Fat Bar BB Bench
barx20
125x10
165x5
205x3
255x1
275x10

DE Fat Bar Bench 205 9x3 CMW

Benching was supersetted w/parallel grip pullups 3x5

To Finish I supersetted the following exercises
Chest supported rows x10, x8, x6
Overhead Rope Extensions x20, x15, x10
Underhand narrow grip pulldowns 3x10

Charles Fay
08-22-2014, 06:48 AM
Thursday Squat/Dead

Warmup: GHR 2x12, Rev hypers 2x12, 45 degree hypers 3x15, stretching, put on boss briefs.

BB Free Squat
barx10
145x5
255x3
345x3
455x3
545x3
635x3
700x3
add reverse EFS avg band
800x1

Sumo Form Pulls
245x2, 335x2, 385x2, 425x2, 475x2, 515x2, 565x2

Everything felt pretty good today. Hopefully the hip will feel ok next week as well. The sumo form pulls went pretty well with my wider stance. I worked up until i felt like my form was breaking down slightly.

Charles Fay
08-31-2014, 02:55 PM
Warmup: Cuff complex, indian club swings, incline DB press 3x20, pulldowns 3x20

Fat Bar BB Bench
barx20
125x10
165x5
205x3
255x1
work set
285x8

DE Fat Bar Bench against doubled mini bands 165 CMW 6x3

Benching was supersetted w/parallel grip pullups 3x6

Superset of the following
Pulldowns 3x8
Overhead Rope Extensions 3x15
Rope Cable Rows 3x15
1 arm KB press 3x10

Charles Fay
08-31-2014, 02:56 PM
Thursday Squat/Dead

Warmup: GHR 3x12, 45 degree hypers 3x15, Band hip abductions 2x30, put on ace briefs.

DE BB Box Squat w/new EFS strong bands
barx10
145x5
235x3
work sets
325x2
355x2
375x2
395x2
415x2
445x2
465x1 stopped here from hip pain

Raw Conventional Deadlifts standing on 2" box
225x3, 315x2, 365x1, 425x1, 475x1, 515x1, 565x1, 605x1

Finished w/Rev hypers 3x12

The same nagging hip deal keeps firing up, when I deload it feels great the next week, but after a week of hard work, it acts up again. Its annoying and i gutted my way through most of the sets, but the 465 started to hurt too bad although it moved well. I guess i just have to plan for this stuff.

Charles Fay
08-31-2014, 02:56 PM
Sunday Bench

Warmup: Cuff complex, Bowling pin swings, Flat DB Press 3x20, band rows 3x20

BB Bench against doubled min bands
barx20
bar+bands x10
135x5
185x5
225x3
275x3 2 board
add RageX
365 x2 on 3 board, x1 on 2 board
405x3 2 board from here on out
455x3
495x3
545x2 (missed 3rd at lockout on Lt arm)

Superset of the following
Band Rotating Face Pulls 3x20
Band Extensions 3x30
Bent DB Raise 3x12
Band Flyes 3x20
DB Hammer Curls 3x15

The benching went pretty well today and I am gradually building my lockout strength in the shirt. I was able to get into WPC Worlds as an alternate in the 308 weight class since not all the qualifiers could make it. I am a little more motivated in my training now and look forward to representing the USA at Worlds, which is close to home this time around!

Charles Fay
09-04-2014, 07:17 AM
Warmup: Incline DB Bench 3x20, cuff complex, pulldowns 3x20

Fat Bar Bench
barx20
125x10
165x5
205x3
255x1
work set
295x8

DE Fat Bar BB Bench against doubled mini bands
165 2x3 close
175 2x3 medium
185 2x3 wide

Benching was supersetted w/parallel grip pullups 3x6

Superset of the following
1 arm KB press 3x8
Pulldowns 3x8
Overhead Rope Extensions 3x12
Standing cable rope rows 3x15

Charles Fay
09-05-2014, 06:56 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction 2x30, stretching

Raw Narrow Stance Box Squat w/SSB
barx10
135x5
185x5
225x5
275x5
315x5
365x5
405x5

Stiff Leg Deadlift 185x5, 225x5, 275x5, 315x5, 365x5

2 hand KB swing 106 3x12 supersetted w/abs

I felt great today for a deload day so i used a little more weight than what i normally would

Charles Fay
09-06-2014, 01:20 PM
Warmup: Cuff complex, band rows 3x20, flat DB press 3x20, hammer winds, bowling pin swings.

BB Bench
bar 2x20
95x10
135x10
185x5
225x5
add reverse avg bands
335x5
385x3
425x1
add RageX
515 x2 3board x1 2 board
565 x1 2 board x1 1 board
touch sets
625x1
645x1 (ugly)
655x1 easy! (changed back to my old setup and locked the back in better and had a much better arch)

Rotating face pulls 2x12 supersetted w/band pullaparts 2x20
Band extensions 2x50 supersetted w/DB curls 2x15 and Band flyes 2x20

I have been trying a different setup with my feet in front of me in hopes up saving my back. I still was feeling stress in my back and my arch and overall tightness was sucking because of it. I am going back to my old setup and will deal with the discomfort.

Charles Fay
09-12-2014, 06:06 AM
Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, put on boss briefs.

BB Free Squat
145x10
255x5
345x3
455x2
545x2
635x2
725x2 added knee wraps
800x2
890 reverse band, gave up after trying to setup twice and my feet were sliding around too much on the slick floor

Sumo Pulls
335x2
425x2
515x2
add velocity suit
605x2
655x2 straps up

Overall I had a pretty good day, the squatting moved well enough, however i need to put the carpet back on the platform for the monolift because it is becoming precarious to setup with heavier weight due to the traction not being there. The sumo pulls are gradually improving, i am still trying to perfect a wider stance with a higher hip position and being more patient off the ground.

Charles Fay
09-17-2014, 07:54 AM
Warmup: Cuff complex, indian club swings, sledge winds, upper and lower body dragging, flat db press 3x20, pulldowns 3x20, cable flyes 3x20

Fat Bar Dead Pin Press from chest
barx20
125x5
165x5
205x5
255x5
275x5
205x10

Pressing was supersetted w/standing cable rows 3x20

Finished w/a bunch of stretching.

Charles Fay
09-17-2014, 07:54 AM
Monday DE Deload Bench

Warmup: Cuff complex, indian club swings, sledge winds, incline DB press 3x20, pulldowns 3x20

DE Fat Bar Bench
barx20
125x10
165x3
work sets
195 3x3 close
205 3x3 medium
215 3x3 wide

Benching was supersetted w/standing cable rows 3x20

Finished with about 20 min of various upper body sled drags

Charles Fay
09-21-2014, 02:53 PM
Warmup: GHR 2x12, 45 degree hypers 2x15, band x walks, various hip band exercises, stretching, put on ginny suit w/straps down, no briefs

BB Box Squat w/bands
bar+light band x10
bar+light band and strong band x5 (kept this tension)
145x5
235x2
285x2
315x2 stopped here, the groin/hip pain was too extreme

Raw Conventional Deads standing on 2" box
225x3
315x2
405x1
455x1
515x1
565x1
625x1

Rev hypers 2x12 supersetted w/leg curls on rev hyper 2x12

I am going to have to change my training to accomodate the issues I am having with my iliacpsoas. Basically i have my lumbar spine trying to kick to the left with tightness deep in the lower left side of the abdomen with severe pain in the groin/hip area while squatting wide stance. Kineseo taping the back has helped that, but nothing touches the groin pain and the only thing that works is when i take a week and do narrows stance raw work, by doing that i rest the area and am able to come back the following week and do the wide geared work. From here on out i will be alternating raw work weeks with geared weeks and trying my best to be prepared for worlds.

Charles Fay
09-21-2014, 02:55 PM
Sunday BB Bench

Warmup: Cuff complex, bowling pin swings, sledge hammer swings, flat db press 3x20, band rows 3x20

BB Bench vs. bands
barx20
bar+ doubled monster mini bands x10 (kept this tension throughout)
135x5
185x5
add 2 board from here on
225x3
275x3
305x3
add RageX
405 x3 x1 on 4 board, x2 on 3 board
2 board from here on
495x3
545x2 (missed 3rd at lockout)

Raw Tricep Death with 185+doubled minis chest x5, 1bd x5, 2bd x5, 3bd x5, 4bd x6 (fried by these)

Superset of the following
Rev hyper shrugs 3x20
Band Flyes 3x20
Rotating Band Face Pulls 3x10
DB Hammer curls 3x20

Finished w/sledge hammer wrist work 3x20

Last time i did this movement it was against mini bands and I failed on the 3rd rep w/545, this time i failed on the 3rd rep with 545 and monster mini bands. Hopefully this means im getting stronger on the lockout strength lol!

Charles Fay
09-24-2014, 06:09 AM
Tues Upper Accessory

Warmup: Cuff complex, indian club swings, sledge hammer winds, incline DB press 3x20, pulldowns 3x20, band flyes x30

CG Fat Bar BB Bench
barx20
125x10
165x5
205x3
255x2
285x1
work set 315x6

DE BB Bench w/doubled monster minis
165 2x3 close
175 4x3 medium and wide

Benching was supersetted w/ring pullups 3x6

Supersetted the following exercises:
1 arm KB press 2x12
Band pullaparts 2x20
1 arm Band extension 2x20
Cable flyes 2x20
Pulldowns 2x10

Finished w/sled dragging

Charles Fay
09-26-2014, 06:03 AM
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, stretching.

Raw Narrow Stance Box Squat w/SSB (counting bar as 45lbs)
barx10
135x10
185x5
225x5
275x5
315x5
365x5
405x3
455x2
495x1
525x1
545x1
565x1
585x1
605x1 (easy)

Dimmel Deads 315 2x20
Bent BB Rows 265 3x5

It has been a while since i have worked up raw w/the SSB, everything just kept moving so well that I worked up to 605 and then shut it down. I still felt like I had a good bit left in the tank. Overall I felt strong today and the hip issue doesnt bother me when I do narrow stance work.

Charles Fay
09-30-2014, 06:11 AM
Saturday Bench

Warmup: Mobility work, bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

BB Bench
bar x20
95x10
135x10
185x5
225x5
add reverse avg bands
335x5
385x3
425x1
add RageX shirt
515x3 x2 on 4 board, x1 on 3 board
605x2 x1 on 3 board, x1 on 2 board
2 board from here on
655x1
675 2x1

Superset of the following
Standing V-handle rows x15, 2x10
Band flyes 3x20
Band pullaparts 3x20
KB twisting front raise 3x15

Pretty good day in the shirt overall, next time I do the reverse band benching in the shirt I will push into the 700s.

Charles Fay
10-08-2014, 07:24 AM
Tuesday Upper Accessory

Warmup: Cuff complex, indian club swings, incline DB press 3x20, pulldowns 3x20

Fat Bar Bench
barx20
125x10
165x5
205x3
255x2
305x1
325x6

DE Fat Bar Bench against doubled light bands
125 2x3 close
135 2x3 medium
145 2x3 wide

Benching was supersetted w/pullups on rings 3x6

Superset of the following:
Pulldowns 3x8
Cable flyes 3x20
Double walking KB bottoms up press 35s 2x10, 44s x10

Finished w/a bunch of lower body dragging.

Charles Fay
10-08-2014, 07:24 AM
Thursday Squat/Dead

Warmup: KB goblet squat x20, 1 leg split squats x10, band hip abductions x30, band X-walks x10, 45 degree hypers 2x12, stretching, put on boss briefs.

BB Free Squats
barx10
145x5
255x3
345x3
455x2
545x1
655x1
add Ginny Suit w/straps down
745x1
straps up loose
855x1
straps +wraps
945x1
add Reverse Bands
1035 held it for about 10 seconds and the bar was whipping too badly to descend with it, our poor old bar is just worn out.

Sumo Deads
Briefs 315x3, 425x1, 515x1
add single ply velocity suit 605x1, straps up 655x1, 705x1

Overall it was a productive workout. I had a few setup issues but by the time I unracked 1035 I had gotten it down right, unfortunately the bar just has too bad of a whip on it with the heavy weights. Pulling felt pretty good, smooth and efficient.

Charles Fay
10-08-2014, 07:25 AM
Friday Bench

Warmup: Upper/Lower sled dragging, cuff complex, Flat DB bench 2x20, band pullaparts 2x20

Fat Bar Floor Press w/chains
barx20
165x10
165+40lb chain x5
165+80lb chain x5
165+120lb chain x5 (kept this chain from here out)
205x3
255x2
285x1
300x1 (420 at top)

Fat Bar Dead Pin Press From Chest (feet on bench)
165x6
205x6
255x6
285x6

Pressing was supersetted w/rev hyper shrugs 5x20 and rope face pulls 3x15

Superset of the following
KB twisting front raise 2x15
Kneeling Rope pulldowns 2x20
Band Flyes 2x20

Charles Fay
10-08-2014, 07:25 AM
Monday Upper Accessory

Warmup: Cuff complex, indian club swings, Incline DB press 3x20, pulldowns 3x20

Fat Bar Bench
barx20
125x10
165x5
205x3
255x2
305x1
335x4

DE Fat Bar Bench w/doubled light bands
165 6x3 CMW

Benching was supersetted w/ring pullups 3x6

Superset of the following:
V-handle pulldowns 3x10
Rotating rope face pulls 3x10
Walking Bottoms up KB press 35s 3x12

Charles Fay
10-09-2014, 07:36 PM
Thursday RE Squat/Dead

Warmup: KB Goblet squats x20, GHR x15, 45 degree hypers 2x15, band hip abduction x30, various other band-hip stuff.

Raw Narrow Stance Box Squat w/Cambered Bar (counting bar as 45lbs)
barx10
135x10
185x5
225x5
275x5
315x5
365x5
add belt 405x3 (felt beat up, stopped here)

Stiff Leg Deads 225x5, 275x5, 315x5, 365x5

Wide Grip Bent BB Rows from floor 225 3x5

Rev hypers 3x12 supersetted w/leg curls on rev hyper 3x12
Finished w/ab work

The lower back and left hip were feeling a little beat up still today so i just did a decent volume of rep work and shut the squats down before it got heavy. I followed up with a good amount of moderate weight rep work on various exercises to keep my work capacity up.

Charles Fay
10-15-2014, 04:22 PM
Tuesday Upper

Warmup: Cuff complex, incline db press 3x20, pulldowns 3x20

Fat Bar Bench
barx20
125x10
165x5
205x3
255x2
305x1
355x3

DE BB Bench vs doubled monster mini bands +doubled mini bands
125 2x3 close
145 4x3 medium and wide

Ring Pullups 3x6

Superset of the following:
Kneeling rope pulldowns 2x15
Walking KB bottoms up press 35s 2x15
Rotating face pulls 2x10

Charles Fay
10-18-2014, 02:56 PM
Thursday Squat/Dead

Warmup: GHR x12, rev hyper x12, 45 degree hyper x12, band hip abduction x30, goblet squat x15, 1 leg split squat x10, put on tight boss briefs

BB Box Squats w/bands
bar+blue bands x10
bar+blue+green bands x5 (kept this tension from here on out
145x3 added ginny suit
235x2
325x2
415x2
465x2
505x1 (shut it down here, back and hip acting up bad, never got to planned work sets)

Sumo Pulls 335x3, 425x1, 515x1, 605x1, straps up 655x1 (back and hips killing me, stopped here)

This was supposed to be a big day for me, i got worried as my back got tighter as the day went on for no reason, I was going to do this circa max work on a box and that was a bad choice because i think the box work has been aggravating my hip. I should have gone free, but hindsight is 20/20. The squats and pulls didnt feel heavy, I just physically couldnt perform. I deload the lower body next week and hope for one last good workout in the squat and pull two weeks from now.

Charles Fay
10-18-2014, 02:56 PM
Saturday Bench

Warmup: Rolling, shoulder mobility, cuff complex, flat db bench 3x20, band rows 3x20

BB Bench
barx20
135x10
185x5
245x5
add reverse efs avg bands
335x5
385x3
425x1
add RageX shirt
515 x1 on 4 board, x2 on 3 board
565 x1 on 3 board, x1 on 2 boad
605 x1 on 2 board, x1 on 1 board
sets to chest
655x1 (easy but touched a little low)
705x1 (blew up well but a little slow on lockout)
725x1 (rev band PR, i floated back better and managed to lock it out although it was a little difficult on the left side)

Superset of the following:
Chest supported rows 3x10
Band flyes 3x20
KB rotating front raises 3x15

I needed a productive day after the atrocious workout that I had on thursday, today worked out well for me. I hit the numbers i wanted to hit and was able to improve form along the way. I deload raw next week and then the following week feel out my opener and maybe a 2nd attempt.