Charles Fay Training Log

[Charles Fay]

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]

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]

Your right, that third rep was fast. Strong pull!!!

[Coke]

Interesting angle indeed in the vid, fine lifts!!

[Charles Fay]

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]

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]

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]

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]

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]

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]

Wow dude, big day on the bench.

[Charles Fay]

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]

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]

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]

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]

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]

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]

Those box squats are quite impressive, with more to come, no doubt.

[larsen540]

Great training bro keep up the hard work

[Charles Fay]

Thanks for the compiments gents!

[Charles Fay]

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]

Stellar sets of benching guy.

[Charles Fay]

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]

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]

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.