Page 6 of 14 FirstFirst ... 45678 ... LastLast
Results 126 to 150 of 342

Thread: Charles Fay Training Log

  1. #126
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378
    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.

  2. #127
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378
    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

  3. #128
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,819
    Your right, that third rep was fast. Strong pull!!!
    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. #129
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Interesting angle indeed in the vid, fine lifts!!

  5. #130
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Monday Upper (first workout since nationals)

    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.

  6. #131
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Thursday Squat/Dead (First Lower Body Day Back)

    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.

  7. #132
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Sunday Bench

    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.

  8. #133
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Tues Upper

    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.

  9. #134
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Wed Squat

    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.

  10. #135
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Saturday Bench

    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.

  11. #136
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Wow dude, big day on the bench.

  12. #137
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378
    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.

  13. #138
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Tues Upper

    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.

  14. #139
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Thursday Squat/Dead

    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.

  15. #140
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Sunday Bench

    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
    Last edited by Charles Fay; 07-08-2012 at 05:04 PM.

  16. #141
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Wed Upper

    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

  17. #142
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Thursday Squat/Dead

    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.

  18. #143
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Those box squats are quite impressive, with more to come, no doubt.

  19. #144
    Senior Member larsen540's Avatar
    Join Date
    Sep 2009
    Location
    Oregon
    Posts
    580
    Great training bro keep up the hard work
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  20. #145
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378
    Thanks for the compiments gents!

  21. #146
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Sunday Bench

    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.

  22. #147
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Stellar sets of benching guy.

  23. #148
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Tuesday Upper

    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.

  24. #149
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Friday Lower Deload

    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.

  25. #150
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
    378

    Saturday Bench

    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.

Similar Threads

  1. Pro Journal - Training Log
    By johnewing in forum Member Online Journals
    Replies: 165
    Last Post: 08-19-2011, 06:16 AM
  2. My training log
    By jontaylor1 in forum Member Online Journals
    Replies: 3
    Last Post: 07-07-2010, 06:40 PM
  3. Tropical Storm Fay vs Kite Surfer
    By Genacide in forum General Chat
    Replies: 9
    Last Post: 08-19-2008, 08:21 PM
  4. Calves are being bastards..need help
    By Accipiter in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-27-2001, 07:44 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •