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Thread: Charles Fay Training Log

  1. #26
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    Wed DE Bench

    Warmup: Indian Club Swings, Flat DB Press 3x15, Pulldowns 3x15

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

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

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

    Finished with some upper body sled dragging

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

  2. #27
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    Thursday Squat/Dead

    Earlier in the day i did alot of foam rolling, stretching and mobility work.

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

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

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

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

    Finished with ab work

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

  3. #28
    Moderator Brian Hopper's Avatar
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    Nice work Charles!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #29
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    Thanks Brian!

  5. #30
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    Sunday Bench

    Warmup: Bowling pin swings, Band Rows 3x20, Flat DB Press 3x15, Band extensions x20, band pullaparts x20

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

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

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

  6. #31
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    Tuesday Upper

    Warmup: Pulldowns 2x15, KB double outside the leg swings 2x15, KB double overhead press 2x15, various stretches and indian club swings.

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

    BB Power cleans 135x3, 185x3, 225x3

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

    Pressing was supersetted w/wide grip pulldowns 3x10

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

    Later on i did some sled dragging and abs

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

  7. #32
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    Thursday Squat/Dead

    Warmup: GHR 2x15, 45 degree hypers 2x15, band hip abduction x30, dynamic and static stretching then put on old pair of metal pro briefs

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

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

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

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

  8. #33
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    Saturday Bench

    Warmup: Bowling pin swings, various band rows 3x20, Flat DB press 3x15, foam rolling and stretching

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

    Pulldowns x20, 2x20
    Standing Cable Rows 3x10

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

  9. #34
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    Tuesday DE Bench

    Warmup: Pulldowns 3x15, Flat DB Press 3x15, Outside the leg KB swings 3x10, Indian club swings, rotator warmup

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

    Supersetted pressing w/v-handle pullups 3x6

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

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

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

  10. #35
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    Thursday Squat/Dead

    Thursday Squat/Dead

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

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

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

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

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

  11. #36
    WBB Team Captain Coke's Avatar
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    Amazing numbers, super squats!!

  12. #37
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    Thanks Coke! The new briefs are feeling good and i have a good feeling that some big squats are coming down the line.

  13. #38
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    Wed DE Bench

    Warmup: 5 min treadmill, indian club swings, various rotator cuff movements, 1 arm band extensions, flat db press 3x15, pulldowns 3x15, double outside the leg kb swings 3x10

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

    Supersetted benching w/wide grip pulldowns 3x10

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

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

    Finished w/20 minutes of treadmill

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

  14. #39
    Moderator Brian Hopper's Avatar
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    I can't remember if you mentioned it or not, but are you using a boss/boss combo?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #40
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    Thursday Squat/Dead

    Warmup: 45 degree hypers 2x15, reverse hypers 2x12, 2 hand KB swings 2x12, band hip abduction x30, band hip abduction x20, foam rolling, stretching then put on my old loose metal pro briefs.

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

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

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

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

    Band Hip Abduction 2x30

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

  16. #41
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    Quote Originally Posted by Brian Hopper View Post
    I can't remember if you mentioned it or not, but are you using a boss/boss combo?
    I am using the boss briefs now, but will combine it with my Ginny suit. I love my Ginny and it works the best with my technique. Unfortunately my old Ginny is loose on me now because i am built differently now then when it was made for me in 2004. Once i get a new suit made, it is going to be one hell of a combo!

  17. #42
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    Sunday Bench

    Sunday Bench

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

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

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

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

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

  18. #43
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    Tuesday DE Bench

    Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, KB outside the leg swings 3x10, rotator cuff work.

    DE Bench
    barx20
    135x10
    185 9x3 CMW

    Supersetted w/wide pulldowns 3x8

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

    Finished w/treadmill x20min

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

  19. #44
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    Wed Squat/Dead

    Wed Squat/Dead

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

    24" Box jumps 3x5

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

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

    Later on i did some prowler pushing and abs.

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

  20. #45
    WBB Team Captain Coke's Avatar
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    Great session overall, good deal on the raw box squats and deads.

  21. #46
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    Saturday Bench

    Warmup: bowling pin swings, rotator cuff complex, band rows 3x15, DB bench 3x15, stretching

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

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

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

  22. #47
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    Tuesday DE Bench

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, double outside the leg KB swings 3x10

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

    Supersetted benching w/chest supported rows 3x10

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

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

  23. #48
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    Thursday Squat/Dead

    Warmup: 45 degree hypers 2x15, rev hyper 2x12, GHR 2x12, band hip abduction 2x30, band hip adduction 2x20, foam rolling, stretching and put on loose old metal briefs.

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

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

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

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

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

  24. #49
    WBB Team Captain Coke's Avatar
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    Wow man, tremendous effort with the squats & deads!

  25. #50
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    Sunday Bench

    Sunday Bench

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

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

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

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

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