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Thread: Charles Fay Training Log

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  1. #1
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    Charles Fay Training Log

    Several weeks ago i did my first comp after a 2yr layoff going 950-605-735-2290 @275, which qualified me for APF nationals in June. I have a long way to go to get back into PR territory for my squat, bench and total but after taking a week off after the meet, i am getting back into my training.

    Saturday Bench

    Warmup: Flat DB Press 55s 3x15, bowling pin swings, band rows 3x20

    Fat Bar Bench
    bar x20
    160x10
    210x5
    250x5
    300x5
    340x3
    360x2
    390x1
    410x1 PR

    Flat DB Press 100s 2x15 Supersetted w/rev hyper shrugs 3x20
    Chest supported rows 3x20 supersetted w/1 arm band extensions 3x20
    Standing Abs 5x10 supersetted w/ 2 extra sets of 1 arm band extensions for rt arm

    Overall a good day for my first day back benching, the 410 fat bar press came up easy and i didnt push beyond that due to my history of bilateral pec tears.

  2. #2
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    Tuesday Upper

    Tuesday Upper

    Warmup: Circuit of the following with no rest, double outside the leg KB swings 3x10, double overhead KB press 3x10, Pulldowns 3x15, indian club swings.

    BB Powercleans 135x5 185 2x5

    BB Overhead Military Press (cleaned from floor)
    135x5
    155x5
    175x5 (all sets easy and light)

    Supersetted presses with strict pullups 3x6

    Bent dead stop from floor BB Rows 225 3x6 supersetted w/1 arm overhead KB press 72lb 3x6

    Landmines 5x10
    Finished with pushing the prowler

  3. #3
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x12, band hip abduction, dynamic stretching.

    DE Box Front Squats w/harness
    barx10
    135x5
    225x3
    work sets
    275x2
    315 5x2
    365x2
    405x2

    Raw Sumo Pulls (form/hypertrophy work) 185x10, 195 2x10, 205x10, 215x10

    1 leg KB Deadlifts w/2 35lb KBs 4x5
    Ab wheel 5x10

    Another good day, the body is feeling good on a whole and the front squats all moved well and the raw sumo work went well enough but will still take alot of getting used to. Hopefully as i develope the musculature of the hips more with this high rep sumo pulling, it will get easier and more comfy.

  4. #4
    Moderator Brian Hopper's Avatar
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    Great to see you posting here Charles. Any word on where the Senior Nationals will be?
    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

  5. #5
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    Thanks Brian. KK told me that nationals will be in Myrtle Beach SC sometime in June. Thank god it is in a location that i would actually enjoy going to for a vacation!

  6. #6
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Charles Fay View Post
    Thanks Brian. KK told me that nationals will be in Myrtle Beach SC sometime in June. Thank god it is in a location that i would actually enjoy going to for a vacation!
    Thats cool. I might consider doing it since the meet is close to home.
    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

  7. #7
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    Sunday Bench

    Sunday Bench

    Warmup: Bowling pin swings, Flat DB Press 55s 3x15, Band rows 3x15

    BB Bench w/35lb KBs hanging from mini bands
    bar x5
    135x3
    185x3
    225x3
    275x3
    295x3 (365 total weight)

    3 board bench
    315x5 365x5 405x5

    Standing Fat T-bar cable rows 3x20
    Band Rotating Face Pulls 3x15
    Supersetted rows and face pulls with 1 arm tricep band extensions 6x20

    Weighted leg raises 5x10 supersetted with hammer curls 5x15

    I got off of a busy 24 hr shift this morning and managed to have enough energy to get in some decent volume. Pretty good workout on a whole.

  8. #8
    Moderator Brian Hopper's Avatar
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    What do you do to work a 24hr shift?
    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

  9. #9
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    I am a firefighter/paramedic for a busy FD in south Florida and one of the busiest per capita depts in the southeast. I work 24 hr shifts and then get 48 hrs off. Often i get off shift and have to workout with very little sleep, but i guess if i can lift tired then it will come in handy when im in my next 12 hr long meet and im worn out.

  10. #10
    Moderator Brian Hopper's Avatar
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    I'm sure that would help, lol. Especially after how late you guys were at the Southern States. Does Dave Sharky still train with you guys?
    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

  11. #11
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    Dave has not trained with us for a while due to alot of recurring injuries and other commitments, however we are still close to him and hope he will eventually be able to train with us again.

  12. #12
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    Wed DE Bench

    Warmup: Treadmill, indian club swings, flat db press 3x15, pulldowns 3x15

    DE BB Bench w/fat bar
    barx10
    160x5
    190 2x5 close
    210 4x5 medium and wide

    Supersetted w/pullups 3x7

    Finished with more treadmill

    Because of the rotating nature of my schedule, every 3rd wk i train on wed and pretty much just do DE bench work and little assistance so that im fresh for my Squat/Dead day on thursday. If i do overhead pressing the day before lower work it tends to hurt my squatting a bit.

  13. #13
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Charles Fay View Post
    Dave has not trained with us for a while due to alot of recurring injuries and other commitments, however we are still close to him and hope he will eventually be able to train with us again.
    That sucks. Dave is pretty much the main person who got me started in powerlifting. I met him at a World's Gym in Deerfield back in 98-99.
    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

  14. #14
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    Thanksgiving Squat/Dead

    Warmup: 45 degree hypers 2x12, reverse hypers 2x12, GHR 2x12, band hip abduction, band x walks, foam rolling and stretching.

    Raw Cambered Bar Box Squat (counting bar as 45lbs)
    barx10
    135x5
    225x3
    315x3
    405x1
    455x1
    495x1 stopped here, knees killing me today

    Raw Sumo Pulls Form Work 185x10, 205x10, 225x10, 235x10, 245x10

    Standing Abs 5x10

    I pretty much felt like total shit today, uncoordinated, headache and knees killing me. As a result i turned it into a deload day. I have been under alot of stress lately between work and family shit and i think the stress is starting to add up. Hopefully i can rest up and come back next week feeling up to par.

  15. #15
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    Sunday Bench

    Warmup: Green band rows 3x15, Flat DB Press 3x15, Bowling pin swings

    BB Floor Press
    bar x20
    135x10
    225x5
    275x3
    315x3
    345x2
    365x1
    385x1
    405x1
    425x1 10lb PR!

    JM Press w/safety squat bar (counting it as 45lbs)
    135x10, 185x8, 225x5, 275x5, 315x5

    Chest supported rows 5x12 various grips

    Ab wheel 5x10 supersetted w/band pullaparts 5x20

    I felt good today and it was nice to hit a PR on the floor press. Its funny because it seems like whenever i eat like total shit, i hit PRs.

  16. #16
    Moderator Brian Hopper's Avatar
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    Great job on the PR.
    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

  17. #17
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    Thanks Brian

  18. #18
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    Tuesday Upper

    Warmup: Indian club swings, double outside the leg KB swings 3x10, double overhead KB press 3x10, pulldowns 3x10

    Hang Power Cleans 135x5, 185x5, 205x5

    Standing Military Press (cleaned from floor)
    155x5
    175x3
    195x8

    Supersetted military pressing w/strict pullups 3x6 close, medium and wide grip

    Bent BB Rows from floor 235 3x5 supersetted w/1 arm overhead KB press 96lb 3x5
    DB Hammer Curls 3x12 supersetted w/KB rolling extensions 3x12
    Finished with sled dragging and side bends 5x10

    Good day today, kept a good pace and got a nice pump and kept the heart rate up.

  19. #19
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, Band hip abduction, rolling, stretching and then i put on my new pair of boss briefs to give them a try.

    BB Free Squats
    bar x10
    145x10
    235x5
    325x3
    415x3
    505x3 at parallel
    555x3 started to break parallel here
    595x3
    665x3
    705x3 moved pretty well

    Stiff Leg Deads Standing on 2" box
    315x5 365x5 405x5 455x5

    1 Leg split squat bwt x10, w/35lb KB x10 supersetted these with 1 leg KB deads 35lb KBs 2x6
    Reverse hypers 3x10 supersetted w/leg raises 5x12

    I bought the briefs a month before last meet, they were loose and i didnt have the time to learn them so i had them tightened up in the hips. The still could fit tighter, but i have been using shitty, worn out briefs for so long that these seemed like a ton of support. I will keep them as they are for now and maybe tighten them again down the line when they are broken in and i am stronger, otherwise it would be too much in combo with my canvas suit. The 705x3 felt solid and im happy with it for now.

  20. #20
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    Saturday Bench

    Warmup: Bowling pin swings, Flat db press 3x15, various band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    315x5
    add SDP Shirt
    365x3 3 board
    405x3 3 board, 2 board
    455x3 2 board, 1 board, 1/2 board
    full range work sets
    495x2
    505x2
    515x2 all of these moved pretty easily

    Cable Fat T-Bar Rows 5x10 supersetted w/DB flare extensions 5x15
    Rotating Face Pulls w/monster mini 3x20
    Twisting straight leg situps w/med ball 30lbs 2x10
    Ab wheel 3x12

    After having such a poor showing in my SPD shirt last meet and feeling uncomfortable touching weight, i enlisted the help of Mike Schwanke from TBB. He has been kind enough to help me and has advised me to do doubles, full range with the shirt worn high over the shoulders and wetting down the shirt. He also gave me a few other tips on wearing the shirt. I am going to continue trying to touch light weight and eventually work my way up to 6 sets of 2 off the chest which Mike feels is optimal for volume. I will slowly add weight each time around. After a while i will add in some board work in order to feel heavier weights.

  21. #21
    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

  22. #22
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    Thanks Brian!

  23. #23
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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.

  24. #24
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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.

  25. #25
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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.

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