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Thread: Charles Fay Training Log Nummer Zwei

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  1. #1
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    Charles Fay Training Log Nummer Zwei

    I had a log on this website for a good while, unfortunately when the site crashed, my logs were lost here and i did not start up again and just maintained my log on the badattitude website. For anyone interested i have competed in the 275 and 308 weight classes, multi ply in the APF. My best lifts are 1058, 660, 733 2414@275 and 1008, 688, 738 2424@308. My last meet was southern states where i did pretty well but tore my already damage pec on my left side. As a result i have been gradually coming back from that and have been doing alot of highland games practice. I competed at my 2nd games in January and got PRs in the weight for height with 14ft and the heavy hammer with 74' 10. I am just an Amatuer B in Highland games and dont have a throwing background, so it is not natural for me and i have alot of improvement. I compete again march 1 in Ft Lauderdale. Hopefully i can get back on the platform this fall. Otherwise i am a Firefighter/Paramedic at a very busy fire department and am a very new parent, so i work my training around my life and work.
    Last edited by Charles Fay; 02-15-2014 at 04:49 AM.

  2. #2
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    Thursday Squat/Dead

    Warmup: GHR 3x12, 45 degree hypers 3x15, stretching, put on ace briefs

    DE BB Box Squat w/green bands
    barx10
    145x5
    235x3
    325 2x2
    375 2x2 added belt
    415 x2
    465 x2
    505 x2
    535 x2

    Raw Sumo Speed Deads 245x3, 335 4x1, 355 6x1

    1 arm alternating KB swings 35x20, 53x20, 72x10, 106 2x10

    Straight leg rotating situps on GHR w/30lb med ball 3x10

    I felt pretty good today, last week i worked on pure speed with lighter weights, today i worked to some heavier doubles and it all felt pretty solid and moved well.

  3. #3
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    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, band flyes, flat db bench 3x20, chest supported rows 2x20

    BB Bench w/35lb KBs hanging off of quadded minis (extra 70lb)
    barx10
    95x5
    135x5

    BB Reverse band bench w/EFS avg bands
    235x5
    275x3
    315x3
    365x3
    405x3
    add slingshot
    455x3
    took off the bands and slingshot
    225x15

    Incline DB Bench 2x25

    Chest supported rows x20, 3x10 supersetted w/cable extensions 4x12

    DB Curls 2x15

    Im still weak on the bench from the pec injury, im able to move the lighter weights explosively, but once the weights get a little heavier things slow down alot and lag on my left side. My best reverse average band press with the EFS bands is around 515x1 and 405x3 felt somewhat challenging. It is just going to take a good while to get my raw strength back up.

  4. #4
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    Monday Accessory

    Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15

    Standing BB Overhead Press (cleaned from floor)
    barx10
    95x5
    145x1
    155x3
    175x3
    195x3
    145x10

    Pressing was supersetted w/pullup ladders of 1,2,3 reps on gymnastic rings

    DE BB Bench w/bands
    barx20
    bar+doubled monster mini bands 2x5
    135 2x3 close
    145 2x3 medium
    155 2x3 wide

    Benching was supersetted w/DB pullovers 3x20

    1 arm KB snatch 53x5, 72x5, 96x5 supersetted w/band pullaparts 3x20 and med ball wall throws 3x20

    I felt pretty good today. I am working my way back into doing pullups again. After i tore my pec recently i would get a tearing sensation while trying pullups so i had to step away from the movement for several months. Being that i am not very good at them to start with, i have a long way to go to get anywhere near my best (14 reps) that i did a few years back weighing 270.

  5. #5
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    Thursday Squat/Dead Deload

    Thursday Squat/Dead Deload

    Warmup: 45 degree hypers 3x15, GHR 3x12, band hip abductions 2x30, stretching.

    Raw Narrow Stance Front Squats on low box w/harness
    barx10
    145x5
    195x5
    235x5
    285x5
    325x5
    375x5

    Raw Sumo Pulls
    245 2x3, 335x3, 385x3, 425x3

    Rev hypers 3x12
    Leg raises 2x20

    Today was just a raw deload getting a little bit of volume in. My body is starting to get pretty fried at this point because i have been doing alot of throwing with the highland games implements on my off days from lifting. The low back and knee are feeling it a bit and i have two or three more throwing sessions left and a couple of workouts and will then deload for the Ft. Lauderdale Highland Games next Saturday. I wont be lifting at all after tuesday of next week.

  6. #6
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    Saturday Bench

    Warmup: Band flyes, cuff complex, bowling pin swings, flat db press 3x20, band rows 2x20, rolling

    BB Bench
    barx20
    135x10
    185x5
    225x5
    add 3 board from here on
    275x5
    315x3
    345x3
    365x2
    385x1

    Medium Grip Tricep Death set w/225 chestx3, 1 bd x3, 2 bd x3, 3 bd x3, 4 bd x3, 5 bd x10

    Chest supported rows x20, 3x10

    Everything i did hurt and the joints felt like shit today. I need a deload. Im still piss weak on the benching movements trying to recover from the pec.

  7. #7
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    You have an interesting log on here, sir. Congrats on all the 1st places!!

  8. #8
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    Quote Originally Posted by Alinshop View Post
    You have an interesting log on here, sir. Congrats on all the 1st places!!
    Thanks for the compliments! Im just trying to improve at Highland Games which is a new sport for me and still remain competitive in powerlifting.

  9. #9
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, band knee raise x20, stretching then put on ace briefs and canvas suit.

    Circa Max Squats on box
    bar+blue bands x10
    bar+blue+green bands x5 (kept this tension throughout
    145x3
    235x2
    325x1
    415x1
    465 x2 started getting depth here
    465 x1 stopped here

    Speed Deadlifts Standing on 2" box 315 8x1 (double overhand)

    Finished with sled dragging forward and backward

    I had to shut down the circa max work today for multiple reasons. One is that i normally wear the thinner boss briefs under my canvas, the metal ace briefs just are too thick and were binding me up a little above parallel so that when i got to depth on the box it was compromising my form and i was feeling it too much in the low back and hamstrings even though the weight didnt feel too heavy. Lesson learned on that. I think my body is also a bit worn out from previous squat cycles and highland games. I was doing this squat cycle to help out my team mate Lee who is preparing for a meet in late may. At this point im going to bow out of this cycle and do some raw work which should allow me to get my body healthy again with the lighter loads and get my conditioning up again.

  10. #10
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    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, band rows 3x20, flat db press 3x20

    BB Bench
    barx20
    135x10
    185x5
    add EFS reverse avg bands
    245x5
    335x5
    385x5
    425x5
    add RageX shirt
    515 x5 2 off 5 board, 3 off 4 board
    565 x5 2 off 4 board, 3 off 3 board
    605 x5 all on 3 board

    Rev hyper shrugs 3x20 supersetted w/bent raises 3x20

    Finished w/a bunch of upper body sled dragging.

    I didnt push too hard on the bench today, just worked up to a moderately heavy set of 5 and then continued to break in my shirt and build some top end strength.

  11. #11
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    Monday Accessory

    Warmup: Cuff complex, indian club swings, flat db press 3x20, pulldowns 3x20

    CLose Grip Fat Bar Bench
    barx20
    120x10
    160x5
    210x3
    250x1
    work set
    305x5

    DE Fat Bar Bench w/doubled light bands
    140 2x3 close
    160 2x3 medium
    170 2x3 wide

    DE benching supersetted w/parallel grip pullups 3x6

    Finished w/4 rounds of sled drags x50 yards supersetted w/1 arm overhead KB presses x5

  12. #12
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    Sunday Bench

    Warmup: Cuff complex, Bowling pin swings, Flat DB Press 3x20, band rows 3x20

    BB Bench against doubled min bands
    barx20
    bar+bands x10
    135x5
    185x5
    225x3
    275x3 2 board
    add RageX
    365 x2 on 3 board, x1 on 2 board
    405x3 2 board from here on out
    455x3
    495x3
    545x2 (missed 3rd at lockout on Lt arm)

    Superset of the following
    Band Rotating Face Pulls 3x20
    Band Extensions 3x30
    Bent DB Raise 3x12
    Band Flyes 3x20
    DB Hammer Curls 3x15

    The benching went pretty well today and I am gradually building my lockout strength in the shirt. I was able to get into WPC Worlds as an alternate in the 308 weight class since not all the qualifiers could make it. I am a little more motivated in my training now and look forward to representing the USA at Worlds, which is close to home this time around!

  13. #13
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    Tuesday Upper

    Warmup: Incline DB Bench 3x20, cuff complex, pulldowns 3x20

    Fat Bar Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    work set
    295x8

    DE Fat Bar BB Bench against doubled mini bands
    165 2x3 close
    175 2x3 medium
    185 2x3 wide

    Benching was supersetted w/parallel grip pullups 3x6

    Superset of the following
    1 arm KB press 3x8
    Pulldowns 3x8
    Overhead Rope Extensions 3x12
    Standing cable rope rows 3x15

  14. #14
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    Thursday Squat/Dead Deload

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction 2x30, stretching

    Raw Narrow Stance Box Squat w/SSB
    barx10
    135x5
    185x5
    225x5
    275x5
    315x5
    365x5
    405x5

    Stiff Leg Deadlift 185x5, 225x5, 275x5, 315x5, 365x5

    2 hand KB swing 106 3x12 supersetted w/abs

    I felt great today for a deload day so i used a little more weight than what i normally would

  15. #15
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    Saturday Bench

    Warmup: Cuff complex, band rows 3x20, flat DB press 3x20, hammer winds, bowling pin swings.

    BB Bench
    bar 2x20
    95x10
    135x10
    185x5
    225x5
    add reverse avg bands
    335x5
    385x3
    425x1
    add RageX
    515 x2 3board x1 2 board
    565 x1 2 board x1 1 board
    touch sets
    625x1
    645x1 (ugly)
    655x1 easy! (changed back to my old setup and locked the back in better and had a much better arch)

    Rotating face pulls 2x12 supersetted w/band pullaparts 2x20
    Band extensions 2x50 supersetted w/DB curls 2x15 and Band flyes 2x20

    I have been trying a different setup with my feet in front of me in hopes up saving my back. I still was feeling stress in my back and my arch and overall tightness was sucking because of it. I am going back to my old setup and will deal with the discomfort.

  16. #16
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, put on boss briefs.

    BB Free Squat
    145x10
    255x5
    345x3
    455x2
    545x2
    635x2
    725x2 added knee wraps
    800x2
    890 reverse band, gave up after trying to setup twice and my feet were sliding around too much on the slick floor

    Sumo Pulls
    335x2
    425x2
    515x2
    add velocity suit
    605x2
    655x2 straps up

    Overall I had a pretty good day, the squatting moved well enough, however i need to put the carpet back on the platform for the monolift because it is becoming precarious to setup with heavier weight due to the traction not being there. The sumo pulls are gradually improving, i am still trying to perfect a wider stance with a higher hip position and being more patient off the ground.

  17. #17
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, stretching.

    Raw Narrow Stance Box Squat w/SSB (counting bar as 45lbs)
    barx10
    135x10
    185x5
    225x5
    275x5
    315x5
    365x5
    405x3
    455x2
    495x1
    525x1
    545x1
    565x1
    585x1
    605x1 (easy)

    Dimmel Deads 315 2x20
    Bent BB Rows 265 3x5

    It has been a while since i have worked up raw w/the SSB, everything just kept moving so well that I worked up to 605 and then shut it down. I still felt like I had a good bit left in the tank. Overall I felt strong today and the hip issue doesnt bother me when I do narrow stance work.

  18. #18
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    Saturday Bench

    Warmup: Mobility work, bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

    BB Bench
    bar x20
    95x10
    135x10
    185x5
    225x5
    add reverse avg bands
    335x5
    385x3
    425x1
    add RageX shirt
    515x3 x2 on 4 board, x1 on 3 board
    605x2 x1 on 3 board, x1 on 2 board
    2 board from here on
    655x1
    675 2x1

    Superset of the following
    Standing V-handle rows x15, 2x10
    Band flyes 3x20
    Band pullaparts 3x20
    KB twisting front raise 3x15

    Pretty good day in the shirt overall, next time I do the reverse band benching in the shirt I will push into the 700s.

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