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Thread: Charles Fay Training Log

  1. #326
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    Sunday Bench

    Warmup: Cuff complex, Bowling pin swings, flat DB bench 3x20, band rows 3x20, band extensions x30

    Flat BB Bench
    Barx20
    95x20
    135x15
    185x12
    225x10
    275x8
    295x6
    305x6

    Incline DB Bench 50s 5x20 supersetted w/chest supported rows 5x20

    Flat DB Flye 5x20 supersetted w/EZ curl bar pullovers 5x20

    Finished w/various med ball throws and glid drills

  2. #327
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    Monday Shoulders/Back

    Warmup: A medley of jumping rope, ab exercises, cuff complex, indian club swings, pulldowns, stretching and pushpressing the bar and light pulldowns.

    BB Pushpress
    bar 2x10
    95x6
    115x6
    135x6
    155 2x6

    Pushpresses were supersetted w/pulldowns 5x20

    Double KB Overhead Press 5x12 supersetted w/1 arm DB Rows 5x20

    Superset of BB Highpulls 3x12, 1 arm alternating front raises 3x30, bent DB lateral raise 3x20

    Later i did some treadmill and sled dragging.

    I have not done pushpresses in years, it was a movement i did alot back when i played football in college and i think i managed to do some reps w/275 back then. I kept the weight really light in order not to beat up my arm and get the form down again. I will gradually build these up over time.

  3. #328
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    Wed Bis/Tris

    Warmup: Cuff complex, stretching, abs

    Close Grip Bench
    barx20
    95x15
    115x15
    135x12
    165x10
    205x8
    235x6
    265x6

    BB Skull Crushers 5x12 supersetted w/EZ bar curls 5x20

    1 arm DB hammer curls 5x20 supersetted w/DB flare extensions 5x20

    Finished w/some upper body sled dragging

  4. #329
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    Thursday Squat/Dead

    Warmup: Rolling, agile 8, dynamic stretching, abs, 45 degree hypers, TKEs, band abductions, shoulder mobility and got into my old metal briefs

    DE BB Box Squats
    barx20
    145x10
    235x5
    325 2x2
    375 2x2
    395 2x2
    415 2x2 added belt here
    445 2x2
    465 2x2

    Raw Sumo Pulls w/Hook Grip 135 3x3, 225x5, 315x5, 335x5, 365x5

    Superset of landmines 3x20, 45 degree hypers 3x15, GHR 3x12

    BB Row standing on 2" box 3x8

    Things didnt look too good starting off, all sorts of shit was hurting as soon as i got under the bar and it took a while to get things moving in the right direction. I was probably sitting back too far and not upright enough early on but things seemed to correct themselves as i went on. The bar speed was good and all the sets moved well enough. Im slowly getting my form back. It was hot in the gym and i got alot of work in. Next week will be a total deload for my lower body which is something i definately need, i will be out of town then to help our lifters at nationals.

  5. #330
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    Sunday Bench

    Warmup: Cuff complex, bowling pin swings, band rows x50, band extensions x50, flat db press 3x20, stretching

    Flat BB Bench (all sets w/doubled miniband around wrists)
    barx20
    95x20
    135x15
    185x5
    225x5
    275x1
    work sets
    295x6
    305x6
    315x6
    275x8
    245x10

    Incline DB Bench 5x20 supersetted w/chest supported rows 5x20
    Flat DB Flye 3x20 supersetted w/EZ curl bar pullovers

    Finished w/various med ball throws and glide drills

    My bench is gradually climbing back up and i am being conservative with my jumps. For now i need to continue rebuilding stability with my Lt arm, regaining explosiveness is going to be another thing that will have to be rebuilt.

  6. #331
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    Tuesday Shoulders/Back

    Warmup: Jumping rope, abs, cuff complexes, indian club swings, stretching, pulldowns

    BB Push Presses
    bar x10, x5
    95x5
    115x1
    145x5
    165x5
    185x5

    Supersetted Push Presses w/pulldowns using various grips 5x20

    Double Overhead KB Presses 5x20 supersetted w/1 arm dumbell rows 5x20
    Superset of BB high pulls 3x12, alternating front raises 3x30, bent raises 3x20

  7. #332
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    Wed Bi/Tri

    Warmup: Jump rope, abs, cuff complex, band extensions, indian club swings, stretching

    Close Grip Bench
    barx20
    95x20
    135x15
    185x12
    225x1
    265x6
    275x6
    245x8
    225x10

    Skull Crushers 5x12 supersetted w/ez bar curls 5x20

    DB Hammer Curls 5x20 supersetted w/flare extensions 5x20

    Finished w/some sledgehammer wrist work and prowler pushes

  8. #333
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    Tuesday Shoulders/Back

    Warmup: Jumping rope, cuff complex, abs, indian club swings, pulldowns

    BB Push Presses (cleaned from floor)
    bar x10
    95x5
    115x1
    145x5
    165x5
    195x5

    Push presses were supersetted w/pulldowns 5x20

    Double overhead KB press 5x12 supersetted w/1 arm DB rows 4x20
    Superset of the following: rope rotating face pulls 3x10, rope high pulls 3x10, bent db raise 3x10

    Later i rowed 1000m and did some stretching

    Today was the first time since surgery i have done any type of BB clean and it felt pretty good. I was a little bit achy from handling our lifters @APF nationals over the weekend. Emily had a great day with PRs on the squat, bench, dead and total and won her weightclass although she was the only one in it. Carson won his weight class with his 2nd deadlift and had a PR squat but not the day he hoped for. Danny didnt have a good day and just didnt have any pop and only made his openers, luckily for him the other SHWs bombed so he won his class as well. The meet was well run, Gary Frank treats lifters well and the McDaniels did a wonderful job judging as always. Unfortunately the turnout was very small, by far the smallest i have ever seen at nationals. Hopefully this trend will not continue.

  9. #334
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    Wed DE Bench/Bi/Tri

    Warmup: Jump rope, abs, cuff complex, indian club swings, arm bars, stretching and mobility stuff

    DE BB Bench w/hanging KBs
    barx20
    bar+35lb KBs hanging from quaded minibands (70lb total of KB weight)
    95 (165 total) x5
    135 (205lb total weight) 6x3 C/M/W

    Rolling KB extensions 5x12 supersetted w/EZ curl bar curls 5x20

    DB concentration curls 4x20 supersetted w/Tricep cable extensions x20, 3x12

    I am trying to quickly improve my shoulder/bench stability and benching w/the hanging KBs and KB extensions tend to help me alot in this department. I found out that Southern States will be in early October instead of later on that month, as a result i have to speed things up a bit.

  10. #335
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    Thursday Squat/Dead

    Warmup: Stretching, mobility work, rolling, 45 degree hypers, band x-walks etc, put on my old metal pro briefs

    DE BB Box Squat w/chains
    bar+40lb chain x10
    155+40lb chainx5
    155+80lb chain x3
    245+80lb chain x2
    245+120lb chain x2 (kept 120lb chain on the bar from here on out)
    work sets
    335 2x2
    385 2x2
    425 (545 at the top) 6x2

    Raw Sumo Pulls w/hook grip (form work)
    135x5, 225x3, 315x3, 365x3, 385x3, 405x3

    Stiff Leg DL standing on 2" box 315 3x5

    Standing abs 5x12 supersetted w/1 arm alternating KB swings 5x20

    It was a productive workout today and i got alot of feedback on my form with Bob and Stacey watching. I am doing alot of volume on the squat without pushing the poundage with the hope of getting my form consistent in the gear. I had alot of little problems with my form ranging from searching with the hips to loosening up with the low back on the box. This stuff should work itself out in a few more weeks of detailed work. The weights did not feel too hard and moved quickly but the form must be fixed now because minor breakdowns in form can kill you w/1000lb on your back.

  11. #336
    WBB Team Captain Coke's Avatar
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    Tweaking your form that way will get you where you want to be man. You'll be right on time anyways although the meet is sooner than planned.

  12. #337
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    I totally agree, in my opinion form trumps brute strength so the sooner i get my form right, the sooner i can train heavy.

  13. #338
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    Sunday Bench

    Warmup: Cuff complex, bowling pin swings, flat db press 2x20, band rows 2x20, band extensions x30, stretching

    BB Bench
    barx20
    95x10
    135x10
    185x5
    225x5
    275x1
    work sets
    305x6
    315x6
    325x6
    add xxl slingshot and 3 board
    365x6
    385x6
    405x6

    I supersetted fat v-handle standing cable rows w/the board work 3x20

    Incline DB Bench (palms facing eachother) 3x20 supersetted w/chest supported rows 3x20

    Im gradually making progress on my bench and im still trying to improve my stability and make sure im not benching too much w/my pecs. To assist this i am using a doubled miniband around my wrists during my sets, this further engages the tris and back. I am starting some slingshot overload work in hopes of preparing for the shirt work i will be phasing in soon.

  14. #339
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    Monday Shoulders/Back

    Warmup: Jumping rope, abs, cuff complex, indian club swings, stretching, pulldowns

    Standing BB Overhead Press (cleaned from floor)
    barx10
    95x6
    115x6
    135x6
    145x6
    165x6

    Supersetted pressing w/pulldowns 5x20

    1 arm KB bottoms up presses 5x10 supersetted w/1 arm face pulls 5x20

    Superset of rope high pulls 3x10, bent DB raise 3x12, standing cable shrugs 3x12

  15. #340
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    Wed DE Bench/Bi/Tri

    Warmup: Cuff complex, indian club swings, jumping rope, KB arm bars, stretching, mobility work

    DE BB Bench w/hanging KBs
    barx20
    bar+2 35lb KBs hanging from minis x5 (kept the 70lbs of KBs on for further sets)
    95x3
    135 6x3 CMW (205lbs total)

    EZ curl bar curls 3x20 supersetted w/cable extensions x20, 2x12
    Standing DB curls 3x20 supersetted w/KB extensions 2x20, x15
    Concentration curls 3x20 supersetted w/reverse grip 1 arm cable extensions 3x20
    Finished w/some sledgehammer forearm work

    The benching w/the hanging KBs felt much better this time and stability seems to be improving, overall a good session.

  16. #341
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    Thursday Squat/Dead

    Warmup: Stretching, rolling, mobility work, 45 degree hypers, band hip abduction, band x-walks, put on metal pro briefs.

    DE BB Box Squats w/chains
    barx20
    155+40lb chain x5
    155+80lb chain x3
    245+80lb chain x2
    245+120lb chain x2 (kept this poundage of chains on for all further sets)
    work sets
    335 2x2
    385 x2
    425 x2
    445 x2
    465 x2
    515 x1
    565 (685 at the top) x1

    Raw Sumo Pulls w/hook grip 135x5, 225x3, 315x3, 365x3, 405x3, 425x3

    Standing BB Rows 5x5
    Superset of twisting standing abs 5x12 and alternating KB swings 5x20

    The squats felt good today, were fast and the the technique was much more consistent. I worked up to a little heavier weight at the end and it seemed to move well also. I definately will have to start getting used to handling heavier weights again.

  17. #342
    WBB Team Captain Coke's Avatar
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    Damn bro, I'd say you are quite on point with the squats, lol - seriously though.

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