Charles Fay Training Log

[Charles Fay]

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]

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]

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]

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]

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]

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]

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]

Yeah man, rest, food and sleep are the prescription for now.

[Charles Fay]

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]

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]

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]

Wow dude, looking excellent and not even ready to go full throttle yet.

[Charles Fay]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Thanks man, its always nice to see the team do well.

[Charles Fay]

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]

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]

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.