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Thread: Charles Fay Training Log

  1. #51
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    Wed DE Bench

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

    DE BB Bench w/doubled mini bands
    bar+bands x10
    135 3x3 close
    165 6x3 medium and wide

    Incline DB Bench 80s 2x20

    1 arm Bottoms up KB press 35lb x8, 44lbx6, 53lbx6

    Supersetted all sets w/ strict dead hang pullups for a total of 8x3

    Finished w/green band 2 hand extensions 2x50

    I am keeping the bar weight light on DE bench and really trying to ensure a very fast bar speed. I will gradually move up from here.
    Last edited by Charles Fay; 01-25-2012 at 07:12 PM.

  2. #52
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, mobility work, GHR 2x12, 45 degree hyper 2x15, band hip abduction 2x30 then put on boss briefs.

    Free BB Squat
    145x10
    235x5
    345x3
    455x2
    545x2 near depth
    635x2 at depth
    added old Ginny suit straps down
    725x2 near depth
    775x2 at depth
    815x2 at depth, no problem

    Raw High Rep Sumo Form Work 225x10, 275x10, 315x10, 365x10, 405x10

    Ab wheel 5x12

    The free squatting felt really good today, all weights moved well and my setup and stability were as i want it to be. The Ginny suit is so loose that it doesnt do much for me but my new one should be arriving in a few weeks. I am looking forward to getting into it and think that a new Ginny combined with the boss briefs should work well. Also i am happy about being done with the 10 rep raw sumo work, it is brutal despite the light weights to the point of giving me a migrane by the end. I will be continuing Yuri's program and gradually lowering the reps and increasing the weights from here on out, still going raw for a while and building more strength.

  3. #53
    WBB Team Captain Coke's Avatar
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    Major props on the awesome squats alone!!

  4. #54
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    Thanks man, it is coming along according to my plan so far.

  5. #55
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    Sunday Benching

    Warmup: Bowling pin swings, Band rows 3x15, Flat DB Press 3x15, band pullaparts x20.

    Flat BB Bench w/chains
    bar+40lb chain x20
    135+40lb chain x10
    135+80lb chain x5
    225+80lb chain x3
    225+120lb chain x3 (kept 120lb chain on the bar for the duration of the workout)
    275x1
    295x1
    315x1 (around 435 at the top)
    add xxl slingshot
    315x3
    345x1
    365x1
    switch to xl slingshot
    405x1 (around 525 at the top)

    Next i put on a 3 ply SDP that i need to break in. I did one set of 5 close grips on the 5 board w/405+120lb chain and my arms fell asleep because the sleeves were to long. I will get the sleeve shortened and stretch the sleeves more.

    Chest supported rows: 2 plates x10, 3 plates x10, 4 plates x10, 3 plates x10, 2 plates x20
    I superestted rows w/db flare extensions 30sx20, 55s 3x10, 30s x20

    Band pullapartes 2x20 supersetted w/monster mini rotating face pulls 2x10

  6. #56
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    Tues DE Bench

    Warmup: Indian club swings, rotator cuff work, flat DB press 3x15, pulldowns 3x15, double outside the leg KB swings 3x10.

    DE BB bench w/fat bar
    barx20
    120x5
    160x5
    190 3x3 close
    210 6x3 medium and wide

    KB Floor Press 70s 2x20
    Overhead tricep rope extensions 3x30

    I supersetted the sets above with dead hang pullups 9x3 using pronated, supinated and parrallel grips.

    1 arm face pull 2x20 supersetted w/seated lateral raise 2x10
    DB Hammer curls 3x10 supersetted w/1 arm band extensions 3x20

    Finished w/treadmill x20min

  7. #57
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    Wed Squat/Dead

    Warmup: Treadmill x5 min, Indian club swings, shoulder dislocations w/pvc, dynamic stretching, foam rolling, bad hip abduction 2x30, 2 hand KB swings 96lbs 3x10, Box jumps 3x5

    Raw BB Box Squat, walked out, narrow stance on 12" box
    barx10
    135x5
    225x3
    275x1
    work sets
    325x5
    375x5
    415x5

    Raw Conventional Deads
    315x3
    work sets
    415x5
    475x5
    545x5

    Finished w/straight leg situps bwt x12, w/25lb plate 4x10

    Today was a bit of a deload, the volume was kept to a minimum and the intensity was moderate. I still ended up with a pretty good lower back pump because the narrow stance box squats are on such a low box that my torso comes forward alot more than with my wide conventional stance.

  8. #58
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    Saturday Bench

    Warmup: Indian club swings, rotator complex, band rows 3x20, flat db press 3x15, stretching

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    315x5
    add SDP shirt
    405x2 3 board/2 board
    455x2 2 board/1 board
    work sets to chest
    495x2
    545x2
    585x2 2nd rep a little weak on the lockout

    Pulldowns w/weight+purple band 5x10 (these were fun because they made me squeeze the back hard in the bottom, which is what i suck at)
    Shrugs on rev hyper 3x20
    Band extensions 2x50 supersetted w/ rev hypers 2x12

    Another shirt day today and even though i am getting much more comfy with touching weights, i need to work alot harder on my arch. I felt very flat today, partially because my lower back and legs are tight from thursday. I need to get back to doing more mobility work and arch stretching because i am arching too much in the lumbar region and not enough in the thoracic area. This puts too much stress on my low back. If i can get my arch back to being respectable, then i should be able to reduce my ROM a good bit which is huge right now because i am 6'3 with long arms.

  9. #59
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    Tuesday Upper

    Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, rotator complex

    DE BB Bench w/bands
    bar+ doubled minibands (kept this tension throughout)
    135x5
    work sets
    165 9x3 CMW

    Flat DB Press 100s 2x20

    1 arm overhead KB press 70lbx5, 96lbx5

    All previous exercises were supersetted w/various dead hang pullups 10x3

    Superset of double outside the leg KB swings 2x10, rotating band face pulls 2x10, double KB shrugs 2x10
    (this pumped the traps nicely)

    Hammer curls 2x8 supersetted w/1 arm band extensions 2x20

    Later i did 25 min treadmill and some abs

  10. #60
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    Thursday Squat/Dead

    Warmup: rolling, stretching, mobility work, GHR 2x12, 45 degree hypers 2x12, 2 hand KB swings 2x12 then put on loose old metal pro briefs.

    DE BB Box Squat w/bands
    bar+blue bands x10 (kept this tension from here out)
    145x5
    235x3
    work sets
    325 2x2
    375 2x2
    415 4x2

    Raw Sumo Pulls with weights on 6" blocks (bar was 5" or so below my knee cap)
    425x3, 515x3, 565x3, 605x3, 655x3

    Superset of cambered bar GMs 135 3x10 supersetted w/1 leg KB Deads 3x8
    Band hip abduction 2x30
    Band hip adduction 2x30
    Situps on GHR w/40lb med ball x10, w/75lb md ball 3x10

    The squatting went well today and my focus was just purely bar speed. This was the first time since last meet that i have done anything in the realm of sumo pulling that was heavy. I normally pull like shit off of blocks and having done all sets of 10 recently i had no idea what i could pull. The 655 felt pretty solid, i really had to pull slow off the blocks and flex the hips hard to keep the knees out and stay in position. Once i broke the weight off the box i was able to accelerate the weight quite well. I think that once i get into gear down the line, all of this raw sumo work is going to really pay off!

  11. #61
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    Sunday Bench

    Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, arch stretching.

    Fat Bar Bench (75lb fat bar)
    bar 2x10
    165x10
    215x5
    255x5
    305x5
    add 2 board from here on
    345x3
    395x1
    425x1
    435x1 stopped here, these were hurting the shoulder a bit

    Chest supported rows: 2 plates x20, 3 plates 3x8 (strict w/a squeeze at the top), 2 plates x20 supersetted w/db flare extensions 30s x20, 55s 3x10, 30s x20

    Neck harness 3x20 supersetted w/band shrugs 3x20

    Standing abs 5x10

    Decent day today. The fat bar is definately harder than a normal bar and i feel it makes me grind a bit more, which is something i suck at on the bench. Im a speed guy and i find it alot harder to be fast with this bar. The shoulder was acting up a little in the cold weather, so after i hit 435 i called it quits. I might have had another 10lbs in me. I also have been focusing alot on improving my thoracic arch this week adn that will be a work in progress.

  12. #62
    WBB Team Captain Coke's Avatar
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    There are a few at my gym who are into the fat bar, I tend to avoid it altogether.

    Your sessions are stellar dude!
    Last edited by Coke; 02-12-2012 at 01:51 PM.

  13. #63
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    Thanks man. The fat bar is a nice tool to change things up from time to time, but i cant say i like to use it very much.

  14. #64
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    Wed DE Bench

    Warmup: indian club swings, rotator cuff complex, rolling and arch mobility work, pulldowns 3x15, flat db press 3x15

    DE BB Bench w/doubled minibands
    bar+bands x10 (kept this band tension throughout)
    135x5
    165 3x3 close
    185 6x3 medium and wide

    KB Floor Press 70s 2x25
    Doubld KB bottoms up press 35s 3x10

    The above sets were supersetted w/a variety of dead hang pullups 6x4, 4x3

    Rope high pulls 2x15 supersetted w/lateral raise 2x10
    DB Hammer curls 2x12 supersetted w/band extensions 2x30

  15. #65
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, 45 degree hypers 2x15, GHR 2x15, band abduction 2x30, TKEs then i put on my old loose metal pro briefs>

    DE BB Box Squat w/bands
    bar+blue bands x10 (kept this tension throughout)
    145x5
    235x2
    work sets
    325x2
    375x2
    415x2
    465x2
    505x2
    555x1
    595x1 (moved well and felt solid)

    Raw Sumo Pulls 135 2x5, 225x5
    work sets 315x6, 365x6, 425x6, 455 2x6

    BB Rows from floor 315 2x5
    Rev Hypers 3x12
    Supersetted rows and rev hypers w/ab wheel 5x12

    Finished w/band hip adduction 2x30

    Good day at the gym overall, the squats were moving well including the heavier singles. This is my last session with my old loose briefs. I feel i have built alot of base strength in them so that when i start regulary training in my heavy duty comp gear i should get a great carryover. The raw sumo pulling still sucks! It is a work in progress but i am really trying hard to get my technique consistent and build the musculature of the hips more before i use my gear for sumo.

  16. #66
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    Sunday Bench

    Warmup: Bowling pin swings, band rows 3x15, DB Press 3x15, band tricep extensions, foam rolling and arch mobility work.

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    315x5
    add 1 board here w/wrist wraps
    365x3
    405x1
    425x1
    445x1 PR
    add SDP shirt and some board work
    495x3 4 board
    585x3 3 board from here out
    635x1
    675x1 easy

    1 arm DB Rows 3x10
    1 arm band face pulls 2x15, x20 supersetted w/neck harness 3x20
    Standing abs 5x10

    The 1 board work went well today, the 445 was a small PR for me and i had a few lbs left in the tank. After doing so much full range work in my shirt i felt that it would be good for me to feel some heavier weights on 3 boards for a few work sets. I am basically doing this to build lockout to a degree but also to build confidence because i do think there is something to be said for having heavy weights in your hands. The first few sets didnt feel right, but by the time i got to 675 i was hitting my groove and it felt easy. 3 wks from now i will do these reverse band to really overload.

  17. #67
    WBB Team Captain Coke's Avatar
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    Numbers are ridiculous man, lol.

  18. #68
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    Thanks, they are gradually increasing!

  19. #69
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    Tues DE Bench

    Warmup: Mobility work, foam rolling, bowling pin swings, pulldowns 3x15, flat db press 3x15

    DE BB Bench
    barx10
    135x5
    185 3x3 close
    205 3x3 medium
    225 3x3 wide

    A arm KB Press 35lbx10, 53lbx10, 72lbx8, 106lbx5
    Bent DB Raise 2x12

    I supersetted all of the above work w/v handle pullups 10x4

    3 rounds no rest of the following superset:
    neck harness x20, 1 arm band extensions x20, rev hyper shrugs x20

    Finished w/a some reverse hypers and rolling

    I am taking a fire hydraulics class this week, which is 9hrs a day M-F along with a ton of studying. Most of this stuff is not even used in the field because the formulas are using look like something from a NASA rocket calculation. Anyhow they are long days, so it took a while to loosen up today but working out was a nice break from all the math, classwork and studying.

  20. #70
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    Thursday Deload Squat/Dead

    Warmup: Foam rolling, mobility work and stretching, GHR 2x15, 45 degree hypers 2x15, band hip abduction x30

    Raw narrow stance BB Box Squat walked out on a very low box
    barx10
    145x5
    235x3
    325x1
    375x1
    415x1
    465x1
    505x1

    Conventional Deadlifts standing on 2" box
    315x3, 425x1, 515x1, 605x1

    Ab wheel 5x12

    Today was a deload day for me. Everything was done raw and i kept the volume to a minimum and kept the intensity moderate. The squats on that low of a box are a bitch which limits the poundages i use before it turns into a squat good morning, but a good change of pace for me.

  21. #71
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    Saturday Bench

    Warmup: Bowling pin swings, band rows 3x20, flat db press 3x15, various stretches and rolling.

    BB Bench
    barx20
    135x10
    add reverse green bands since everyone else was doing them
    245x5
    335x3
    425x1
    took off reverse green bands and put on SDP shirt
    425x3 4 board, 3 board
    475x2 3 board, 2 board
    515x2 3 board 1 board
    585x2 chest
    605x2 chest
    625x1 chest
    655x1 1 board

    Standing cable rows x20, 5x10
    Rotating face pulls 3x20

    Today went well for shirt work. I normally warm up raw with straight weight, but since everyone else was doing raw work reverse band, i just did my raw warmups that way. All the sets to the chest felt good, the bar speed and form seemed to be spot on. The last set on the 1 board was done just to overload and feel a little more weight that i plan to be hitting off my chest further in the cycle. Last meet i only managed to bench 605 because i was so uncomfortable touching weight. Now with all this full range work i hit that for a double and i still have all the way til June to bench my full potential. Slow and steady is going to be key as i continue this cycle.

  22. #72
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Charles Fay View Post
    Slow and steady is going to be key as i continue this cycle.
    No joke, you got this on lock Charlie - great work in the shirt!

  23. #73
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    Tues DE Bench

    Warmup: Rolling, stretching, bowling pin swings, rotator complex, pulldowns 3x15, flat db press 3x15, rotating band facepulls x20.

    DE BB Bench w/chains
    bar+40lbs chain x20
    bar+80lbs x10 (kept this amount of chain from here out)
    135 3x3 close
    155 6x3 medium and wide

    Supersetted benching w/pulldowns 3x8

    3 rounds of the following superset: wide grip pulldowns x8, pullovers x20, band tricep extensions x30

    2 rounds of 2 hand KB swings x10, bent db lateral raise x10

    Finished w/more stretching and rolling.

    This week is the practical portion of my driver/engineer class, so i am spending long hours out in the sun everyday at the pump panel, sweating my ass off. I kept everything light today and will be going pretty easy on my upper body for the most part this week. The superset of pulldowns, pullovers and extensions was great for a lat and tri pump!

  24. #74
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, band hip abduction x30, GHR 2x12, 45 degree hypers 2x12, then put on new Ginny suit, no briefs and it is fitting loose.

    Speed Strength Box Squat Cycle Wk #1
    bar+blue band x5
    bar+2 pair blue bands x3
    bar+2 pair blue bands and 1 pair green bands (kept this tension throughout)
    105x2
    work sets
    155 3x2
    205 3x2

    Stiff Leg Deadlift standing on 2" box
    135x10
    225x5
    315x5
    365x5
    415x10

    2 hand KB swings 106lbs 3x12 supersetted w/band hip abduction 3x30
    ab wheel 3x12 supersetted w/KB side bends 3x20

    The speed strength work went well, bar speed was pretty good and it didnt feel too heavy to me at the top despite all the band tension. I strained my groin last week so i was concerned about hurting it more doing raw sumo pulls from a deficit which was the origional plan today, instead i was safe and did stiff legs. I was excited to try my new Ginny suit on today, unfortunately it is loose in the legs and a bit in the hips. Next week i will throw some briefs on underneath to give myself a good idea of what adjustments need to be made. Once i get the fit right, it should be one hell of a suit.

  25. #75
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    Sunday Deload Bench

    Warmup: Bowling pin swings, rotator complex, foam rolling/mobility work, band rows 3x20, flat db press 3x15

    Cambered bar bench w/1 board
    barx20
    135x10
    185x5
    225x5
    275 3x5

    1 arm DB Rows 3x10 supersetted w/db flare extensions 3x20
    Neck harness 3x20 supersetted w/rev hyper shrugs 3x20
    Standing abs 5x12

    Simple day today, just some light rep work with the cambered bar and some high rep assistance. I wanted to heal up from last week's shirt work.

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