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Thread: Charles Fay Training Log

  1. #101
    WBB Team Captain Coke's Avatar
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    Props man, efforts are spectacular!

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    Tues DE Bench

    Thanks Coke, just trying my best!

    Warmup: Indian club swings, rotator complex, flat db press 3x15, pulldowns 3x15

    DE BB Bench w/chains
    barx20
    bar+80lbs chain x10 (kept this chain from here out)
    135 2x5 close
    155 2x5 medium
    175 2x5 wide

    Supersetted benching w/pullups bwtx5, w/20lb chain x5, w/40lb chain x5, bwtx5

    KB floor press 70s 2x25
    KB bottoms up press 35lbx10, 53lbx10
    Supersetted the above KB work with BB shrugs 225 4x20

    Band flare extensions 2x50, DB hammer curls 2x12, sledge hammer wrist work 2x10 all supersetted together.

  3. #103
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    Wed Deload Lower

    Warmup: Rolling and stretching.

    Good Mornings w/SSB (counting it as 45lbs)
    barx10
    135 5x10 Supersetted w/landmines 5x12

    BB bent rows from the floor 225 3x5 supersetted w/1 leg slit squats bwt 3x10

    2 arm KB swings 96lb 2x10
    1 arm alternating KB swings 72lb 2x10
    Double KB between the leg swings 53lbx10, 72lbx10
    Double outside the leg KB swings 53lb 2x10

    Neck harness 3x20
    Reverse hypers 2x12

    Later on i did some sled dragging

    Just a deload day today, i kept the weights light and got alot of volume on exercises that dont pound my joints too bad. I tried to keep rest times low and keep my heart rate up. Everything was done in about an hour.

  4. #104
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    Saturday Bench

    Warmup: Rotator complex, indian clubs, band rows 3x20, flat db press 3x15, various arch stretches and rolling.

    Rev Onyx Avg Band Bench
    245x10
    295x5
    335x5
    385x5
    425x3
    475x1
    495x1 i didnt go up from here, shoulder was bothering me
    downset 335x20

    BB Shrugs 225 3x20 supersetted w/band extensions 3x50
    Cable face pulls 3x20
    Cable pullovers 2x6

    I was hoping for a strong day today, but i think due to some rough shifts and a lack of quality sleep things were not feeling too good. I moved everything fine and had a bit more in me, but i was lacking pop and my shoulder was being bothersome, so i erred on the side of caution and got some volume in. We have never used the onyx bands before and the consensus was that the tension on the onyx average band was a good bit weaker than an origional jump stretch green/avg band, probably in the middle between a purple and a green band. At least they were even though which is more than i can say for alot of the EFS bands these days.

  5. #105
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    Tues DE Bench

    Warmup: Indian club swings, flat DB press 3x15, pulldowns 3x15

    DE BB Bench w/chains
    bar+80lbs chain x10 (kept this amount of chain for all sets)
    135x5
    work sets
    155 2x5 close
    175 4x5 medium and wide

    Supersetted the benching with gymnastic ring pullups bwtx5, +20lbs x5, +40lbs x4

    DB Flare Extensions 40lb x15, 55lb 2x10 supersetted w/rotating band face pulls 3x10
    1 arm cable extentions 2x15 supersetted w/db hammer curls 2x10
    Finished w/some sledgehammer wrist stuff and treadmill

    Im still feeling sluggish today and i dont know if its just accumulated exhaustion or just the fact that we have had so many gray and rainy days in a row. Anyhow i just kept it basic today and will continue trying to rest up.

  6. #106
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    Thursday Squat/Dead

    Warmup: Foam rolling, stretching, GHR 2x12, 45 degree hypers x12 then i put on my boss briefs

    Free Squats
    145x5
    255x3
    345x2
    455x1
    545x1
    put on ginny suit straps down
    635x1
    725x1
    815x1 straps up loose
    865-stopped right after i broke with the weight, my setup felt off and i felt off, so i saved it for another day

    Conventional DL standing on 2" box
    315x3, 425x1, 515x1 both pecs cramped up and i stopped

    Situps on GHR bwtx10, w/40lb med ball 3x10
    45 degree hypers w/40lb 2x12
    Band hip abduction 3x30

    I just dont know what has been wrong with me, but i just have felt like total crap for almost a week now. No energy, no pop when i lift anything. My stomach has been bothering me and i have slept terribly. I hope this will pass because today wasnt a critical workout, but next week is my last real opportunity to squat and pull some weight so things have to turn around.

  7. #107
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    Sunday Bench

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

    BB Floor Press
    barx20
    135x10
    225x5
    275x5
    315x5
    365x1
    385x1
    405x1
    420x1 Had to grind this one up a bit
    430x1 5lb PR! Came up alot faster, anger works!

    JM Press w/safety squat bar counting it as 45lbs
    135x10, 185x5, 225x5, 275x5, 315x5

    Chest supported rows x20, x10, 2x5 supersetted w/1 arm band extensions 3x50
    Rear delt raises 3x12

    I am breaking whatever funk i was in, i felt good today, my appetite is coming back and the chronic exhaustion is going away. I spoke to several friends who had similar symptoms so this must be some sort of mild bug thats going around. I was a little upset with how 420 came up and i badly wanted to finally get a PR on the floor press. I got real fired up and the weight moved up nicely. In gear i try not to get too excited because it is so technical, but for raw movements good old fashion anger seems to work well at times.

  8. #108
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    Wed DE Bench

    Warmup: Rolling, mobility work, indian club swings, flat db bench 3x15, pulldowns 3x15

    DE BB Bench w/Fat bar (75lbs) and bands
    barx10
    bar+doubled minis 2x5 (kept this band tension for all sets)
    165 3x3 close
    185 6x3 medium and wide
    Took the bands off the bar and did 225x20

    Supersetted w/wid grip pulldowns +bands 4x10

    2 arm band extensions 2x50 supersetted w/1 arm pulldowns 2x10

    I kept it really basic and kept the volume to a minimum because tomorrow is my last really serious squat day and i must be ready.
    Last edited by Charles Fay; 05-10-2012 at 02:39 PM.

  9. #109
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    Thursday Squat/Dead

    Warmup: 45 degree hypers, band x-walks, band hip abduction, dynamic stretching, mobility and stretching then i put on my boss briefs.

    Reverse purple band free squats
    255x5
    345x3
    455x3
    545x1
    635x1
    put on ginny suit
    725x1 straps down
    815x1 straps up super loose
    915x2 straps loose (planned opener)
    975x1 straps more snug and medium wraps (planned 2nd attempt)
    1025x1 straps a little tighter and medium wraps (planned 3rd attempt)

    Sumo Pulls working to opener starting off in briefs
    315x3, 425x1, 515x1
    put on single ply velocity suit 605x1
    straps up tight 675x3 (will open here)

    I had the day i needed today following what has worked for me in the past. My last 2 meets i found that whatever i do reverse purple band using the scheme i used today has meant i hit all 3 squats. The 915 double and singles with 975 and 1025 all moved well with good stability and alot of speed. The 675 should be a good opener for me on the pull because i figure that if i can hit my opener for a triple after squatting heavy, then i can hit the opener without an issue in a meet even in a worst case scenario.

  10. #110
    WBB Team Captain Coke's Avatar
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    Ridiculous squats and deads!

  11. #111
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    Thanks Coke, just trying to put it all together.

  12. #112
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    Sunday Bench (Last heavy day before the meet)

    Warmup: Stretching, arch mobility work, band pullaparts 2x20, band rows 3x20, flat db press 3x15

    BB Bench
    barx20
    135x10
    225x5
    315x1
    add SDP shirt
    405x3 4 board
    455x2 3 board
    495x1 2 board
    545x1 1 board
    Full range from here on
    605x1 moved well, butt came up a little
    605x1 moved well, butt stayed down, will open here
    635x1 felt solid with good bar speed, the butt almost came up though, this will be my 2nd attempt bench

    BB Shrugs 225x20, 275 2x20 supersetted w/rotating face pulls 3x10
    Rev hyper shrugs 3x20 supersetted w/1 arm band extensions 3x30
    Neck harness 3x12 supersetted w/sledgehammer wrist work 3x12
    Standing abs 5x12
    Finished w/some gripper work

    My benching went well today as i went through my opener for two singles and my 2nd attempt for a single. I like to wear my singlet to simulate meet conditions and im glad i did because i am flirting with disaster with my butt coming off the bench. I eventually kept it down, but will need to really make sure my hips stay loose enough and i keep my legs under me. I dont think there will be any PRs in this meet on the bench, but i am happy with the way things went today.

  13. #113
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    Tues DE Bench

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, rolling, stretching, arch mobility work.

    DE BB Bench w/Fat bar (75lb bar) and bands
    bar+doubled mini bands x10 (kept this tension throughout)
    165 2x3 close
    185 4x3 medium and wide
    Supersetted benching w/pulldowns 3x5

    Incline BB Bench
    barx10, 135x5, 185x5, 205x5, 225x5, 245x5 supersetted w/pulldowns 5x8

    Lateral raise 2x15 supersetted w/1 arm face pulls 2x15

    I am going off to Vegas thursday for a wedding and bachelors party so i wont be benching this weekend. I tried to get a little extra volume of pressing in today and chose incline bb bench which is something i have not done routinely in years. I went conservative on the poundage, but pre pec tear this was something i was very good at. I may include these more often and see if i can work back to my old levels.

  14. #114
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    Wed Lower Deload

    Warmup: Dynamic stretching, foam rolling, rev hypers x12, 2 hand KB swings 53lbx12, 72lbx12, 96lbx12

    Good Mornings w/safety squat bar (counting it as 45lbs)
    barx10
    135 3x10

    Stiff Leg Deadlifts standing on 2" box w/double overhand grip 225x5, 315 2x5
    Reverse hypers 3x12 supersetted w/ab wheel 3x10
    GHR 2x12 supersetted w/1 arm cable pullover

    This was just an easy deload day for my lower body today, it was also the first time in a long time that i have done lower body without any naproxin or ibuprofin beforehand. My lower back felt like crap, so i really just took it easy.

  15. #115
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Charles Fay View Post
    I am going off to Vegas thursday for a wedding and bachelors party so i wont be benching this weekend.
    Wow man, great times - Awesome!!

  16. #116
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    Yeah Buddy! It was a blast!

  17. #117
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    Tuesday Upper

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, rolling, stretching

    DE BB Bench
    barx20
    135x5
    185 2x3 close
    205 2x3 medium
    225 2x3 wide

    Supersetted DE benching w/pulldowns, 2x5, x10

    Incline BB Bench
    barx10, 135x5, 185x5, 225x5, 255x5, 275x5 supersetted inclines w/pulldowns 4x8

    Superset of BB shrugs 225x20, 1 arm overhead KB press 52lbx10, lateral rase x20 (did 2 rounds of this)

    DB Hammer curls 2x8 supersetted w/rope extensions 2x20

    Im pretty worn out from Vegas. I had a great time with alot of great people, but i did not sleep nearly enough.

  18. #118
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    Thursday Squat/Dead

    Warmup: 45 degree hypers, GHR, band hip abduction, rolling and stretching, then put on my boss briefs.

    Free Squats (meet warmups)
    145x10
    255x3
    345x2
    455x1
    545x1
    put on ginny suit
    635x1 straps down
    725x1 straps up loose
    815x1 straps a little tighter and knee wraps (last planned warmup)

    Raw conventional speed deadlifts 315 8x1 (all done with a double overhand grip and a few seconds rest between reps)

    BB Rows from the floor 225 3x5
    Straight leg situps 3x12
    Band hip abduction 3x30
    Finished w/some gripper and sledgehammer work

    This was my last significant lower body workout until the meet. All my warmups felt good and stable, the weights felt pretty light and moved well. I will open conservatively with 903 at Senior Nationals. I will do my bench warmups sunday and then just some light bloodflow work with some rolling and stretching next week to stay loose for the big show.

  19. #119
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    APF Seniors Report

    I weighed in at 280lbs as a very light 308, i didnt feel like cutting weight and i was actually pigging out just to weigh what i did. Its nice to travel to a meet and not feel deprived.

    Squats
    Opener 903 3 whites, smoked it real fast
    2nd 975 3 whites smoked it
    3rd 1025 smoked it, 2 reds for depth, my handler called me a little high and the judging was good

    Bench
    Opener 606 easy, 3 whites
    2nd 639 moved well 3 whites
    3rd 650 stalled near the top, there was a misload and i had to reset myself on the bench, this may have thrown me off mentally a little here but who knows

    Deadlift
    Opener 672 fast, 3 whites
    2nd 722 good lift, 3 whites
    3rd 738 small PR, 3 whites and faster than my 2nd attempt

    Total 2253
    3rd Place in the 308s and qualified for the WPC worlds in Vegas

    Not a bad day overall, the squats all felt fast and this was the best i felt squatting in years in terms of stability, form and bar speed. Stacey has never called my depth wrong until that 1025, so i figure it just must have been a fluke. It moved very easily and it is a tough pill to swallow missing a lift like that and it hurt me alot on the total. The benching was lackluster as has been the case with the SDP. I have given this shirt a fair shake and it just doesnt work with my bench style. The deadlifting went well, for some reason i thought i was in the lead going into the 3rd attempts and nobody told me otherwise. I went for a small PR due to grip concerns, but i pulled it very easily. Had i known the situation i would have gone heavier on my 3rd for the win. It ended up very close and 1st place beat me by 16lbs. I feel like i have alot of unfinished business at this point, but i feel that my squat is back to its old self and my pulling is consistent. Now if i can just get the bench back, i can go to Vegas and be competitive at the WPC worlds. Thanks to Stacey who always coaches and handles me well and to Brett and Kayla for helping me on meet day. Also congrats to Kayla for being the 1st female southside elite, totaling a PR and qualifying for worlds. Congrats also to Brett for qualifying for worlds in the raw division.

  20. #120
    Moderator Brian Hopper's Avatar
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    Good job on the meet!!!! Are you planning on lifting at the worlds in Vegas?
    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

  21. #121
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    Thanks Brian. The plan is to lift at worlds in vegas, i just have to make sure i can get the time off from work, but im sure i can work it out one way or the other. I have never lifted in a worlds before so i would like to experience that.

  22. #122
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    Well earned showing at the meet, nice job.

  23. #123
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    Thanks Coke! Im just trying to claw my way back one meet at a time.

  24. #124
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    http://www.youtube.com/watch?v=frTfohEB-4s&feature=plcp

    In case anyone is interested, the link above shows all the squats in my flight. I am at around 27:30, 47:30 and 107 going 903, 975, 1025 respectively with the 1025 being high.

    I will put the deads and benches on sometimes soon.

  25. #125
    Moderator Brian Hopper's Avatar
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    That angle sucks, lol. But damn, that 1025 was fast. I'm sure you would of still got it if you took it alittle deeper. Oh well, that can be a goal for Worlds. Good luck with your training!!!
    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

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