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Thread: Charles Fay Training Log Nummer Zwei

  1. #51
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    Saturday Bench

    Warmup: Cuff complex, flat db bench 3x20, band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse average bands
    335x3
    385x3
    425x3
    445x3
    add XXL slingshot
    475x7

    Close Grip Tricep Death set 185 chest x5, 1 board x5, 2 board x5, 3 board x5, 4 board x15

    Double outside the leg KB swings 3x20
    Bent DB raise 3x15

    Everything felt pretty good today, the tricep death set fried the tris pretty well.

  2. #52
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    Monday Accessory

    Warmup: Cuff complex, indian club swings, double KB overhead press 3x10, pulldowns 3x20

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    145x3
    work sets
    165x6
    175x6
    185x6

    Presses supersetted w/side to side pullups 3x6

    1 arm DB row 100 x8, x10 supersetted w/bottoms up KB press 35x12, 44x10

    Medium parallel grip pulldowns x8, x10 supersetted w/DB lateral raise x8, x10

    Later i went on a nice walk with the family.

  3. #53
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, stretching

    Raw narrow stance low box squat w/cambered bar (counting bar as 45lbs)
    barx10
    135x5
    225x3
    275x3
    315x1
    355x1
    work set
    385x6 w/belt

    Raw DE cambered bar box squat on slightly below parallel box w/green bands looped over plates
    225 2x2
    255 2x2
    275 2x2

    Raw Conventional Deads 315x3, 425x1 work sets 475 2x5
    Speed Deads 365 6x1 (double overhand grip)

    KB Stallion Swings 2x10, x20

  4. #54
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    Quote Originally Posted by Charles Fay View Post
    Warmup: Cuff complex, flat db bench 3x20, band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse average bands
    335x3
    385x3
    425x3
    445x3
    add XXL slingshot
    475x7

    Close Grip Tricep Death set 185 chest x5, 1 board x5, 2 board x5, 3 board x5, 4 board x15

    Double outside the leg KB swings 3x20
    Bent DB raise 3x15

    Everything felt pretty good today, the tricep death set fried the tris pretty well.

    There is nothing like frying the triceps and getting them massively pumped up. Keep up the hard work!

  5. #55
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    Quote Originally Posted by Alinshop View Post
    There is nothing like frying the triceps and getting them massively pumped up. Keep up the hard work!
    I agree, its a fun challenge and will hopefully help build the lockout strength.

  6. #56
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    Friday Deload Bench

    Warmup: Cuff complex, flat db press 3x20, cable rope rows 3x20

    BB Floor Press w/medium-close grip
    barx20
    135x10
    185x5
    225x5
    275x5
    295x5
    225x10

    Floor Presses were supersetted w/rope face pulls 4x20

  7. #57
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    Wed Upper Assistance

    Warmup: Cuff complex, pulldowns 3x20, double kb overhead press 3x10

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    145x3
    work sets
    175x6
    185x6
    195x6

    Pressing was supersetted w/strict pullups on rings 3x6

    1 arm KB bottoms up press 44x10, 53x8, 70x5 supersetted w/1 arm db row 2x8

    Narrow-parallel grip pulldowns 2x8 supersetted w/db lateral raise 2x8

  8. #58
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    Thursday Squat/Dead

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

    Cambered Bar Low Box Squat (counting bar as 45lbs)
    barx10
    135x5
    225x3
    275x1
    315x1
    365x1
    add belt
    work set 405x6

    Raw DE Box Squat w/cambered bar and green band looped over plates
    255 2x2
    275 4x2

    Raw Sumo Pulls
    225 2x2
    315 x2
    365 5x2

    The squatting felt like poo poo today due to my knees feeling haggard from all the raw work. The sumo work was done for form and i was practicing a slightly wider stance with a more efficient position, that felt good.
    Last edited by Charles Fay; 06-28-2014 at 08:31 AM.

  9. #59
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    Saturday Bench

    Warmup: Cuff complex, had to skip the other stuff to catch up with everyone else.

    BB Bench
    bar x30
    135x10
    245x5
    295x3
    335x1
    add RageX shirt
    425x5 4 board
    475x5 3 board
    515x5 2 board

    1 arm band extensions 3x40 supersetted w/rev hyper shrugs 3x20
    band pullaparts 2x20

    I got in the shirt again today, im a little light so it fit loose enough for me to get some lighter weight down to a 2 board. Everything moved fine, i just had to knock some rust off of my form. My low back got real tight on me on the last shirted set so i called it a day considering im flying out to visit family next week. I wont lift at all but will get in some good coaching/throwing sessions with my brother Beau who is a pro level highland games thrower.

  10. #60
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    Monday Upper

    Warmup: Cuff complex, standing double kb press 3x10, pulldowns 3x15

    Standing BB Press (cleaned from floor)
    barx10
    95x5
    135x3
    work sets
    175x4
    185x4
    195x4

    Pressing was supersetted w/parallel grip pullups 3x5

    BB Rows From Floor 225x5, 255x5, 275x5 supersetted w/1 arm KB press 72x5, 88x5, 96x5

    I felt pretty good today, which suprised me because i am very haggard from travel, work and stress. The volume wasnt crazy today but everything moved well.

  11. #61
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    Thursday Squat

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abductions 2x30, stretching then put on old, loose metal pro briefs.

    SSB Box Squat (counting bar as 45lbs)
    barx10
    135x5
    225x3
    315x3
    365x3
    work set
    405x6

    SSB DE Box Squat w/Green bands
    315 6x2

    SSB GMs 135x10, 185 2x10

  12. #62
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    Saturday Bench

    Warmup: Cuff complex, flat db press 3x20, rope face pulls 3x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    work sets 275 3x5

    1 arm KB snatch 60x5, 70x5, 80x5 supersetted w/seated cable rows 2x10, x8

    I was out of town again visiting family so i had to work out at a public gym. The bench was so low i couldnt even hope to set up normally and the unrack was a pain in the ass as well. I kept it simple and light just to get some work in.

  13. #63
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    Tuesday Upper/Dead

    Warmup: Cuff complex, pulldowns 2x15, double outside the leg KB swings 2x10, double overhead KB press 2x10

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    135x3
    work sets
    185x4
    195x4
    205x4

    Overhead pressing supersetted w/ring pullups 3x5

    Conventional Deadlift
    315x3
    405x1
    455x1
    work sets 495 3x4

    We are having some issues with neighbors in our temporary location so i am having to deadlift at the place where i train my clients. Luckily we are moving very soon.

  14. #64
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    Thursday Squat

    Warmup: GHR 2x12, 45 degree hypers 2x15, stretching, put on briefs.

    SSB Box Squats (counting bar as 45lbs)
    barx10
    135x5
    225x5
    275x3
    315x2
    365x2
    405x1
    work set 455x6

    Tried to do my DE work w/bands but shut it down after 1 rep

    2 hand KB swings w/green band stallion 106 3x10
    Band hip abduction 3x20
    Band hip raises 2x20

    My left hip felt horrible today! The left side of my back was out of whack for much of the week, i seemed to fix that and then as soon as i got under the bar the left groin/hip area was killing me. I gutted my way through what i could and switched to a more supportive pair of briefs, but i could not make it through what i had planned. This hip has bothered me before and i hope this is not a hint at things to come.

  15. #65
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    Sunday Bench

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

    BB Bench
    bar x20
    bar +doubled mini bands x10 (kept this tension)
    135x5
    185x5
    add 2bd 225x5
    add ragex shirt
    315x5 4 board
    365x5 3 board
    405x5 2 board

    took shirt and bands off and did 225x18

    Rev hyper shrugs 3x20
    Band rotating face pulls 3x20

    I felt like crap today, just weak in general. The shirt work was sad and the 225x18 was 10 reps under what i did not too long ago. I have just had a few chaotic weeks and i need some stability in my life. Things are going to be hectic until mid august.

  16. #66
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    Tuesday Accessory

    Warmup: Cuff complex, double KB between the leg swings 2x20, double KB overhead press 2x10, pulldowns 2x15

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    135x3
    185x1
    205x3
    215x3
    225x3

    Pressing was supersetted w/pullups on rings 3x6

    Raw BB Sumo Deads 315 3x2 (these hurt bad in the hip so i stopped)

  17. #67
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    Thursday Squat/Dead Deload

    Warmup: GHR 2x12, 45 degree hyper 2x12

    Raw Narrow Stance Cambered Bar Box Squat (counting bar as 45lbs)
    barx10
    135x5
    225x5
    275x5
    315x5

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

  18. #68
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    Sunday Bench

    Warmup: Cuff complex, flat db press 3x20, standing cable row 3x20

    BB Floor Press
    barx20
    135x10
    135+40lb chain x5
    135+80lb chain x5
    135+120lb chain x5 (kept this chain throughout)
    165x5
    185x5
    205x5
    165x5
    135x15

    Floor pressing was supersetted w/standing face pulls 3x15, rotating face pulls 3x10 and shoulder retractions on rings 2x10

    Incline DB flare extensions 2x20 supersetted w/cable flyes 2x20 and DB curls 2x20

  19. #69
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    Tuesday Accessory

    Warmup: Cuff complex, double KB press 2x10, double outside the leg swings 2x10, pulldowns 2x15

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    135x5
    185x1
    205x1
    225x1
    245x1
    225 2x3

    Pressing was supersetted w/parallel grip pullups 3x5

    Bent BB Rows 225x5, 275 2x5 supersetted w/1 arm KB bottoms up press 35x10, 44x8, 53x5

  20. #70
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    Thursday Lower Accessory

    Rev hypers 3x12

    GHR 3x12

    Band hip abduction 3x20

    Bar twists 3x20

  21. #71
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    Saturday Bench

    Warmup: Cuff complex, band pullaparts x20, flat db press 3x20, band rows 3x20

    BB Bench
    bar x20
    135x10
    185x5
    245x5
    add reverse avg bands
    335x5
    385x3
    425x1
    add RageX shirt
    475x3 1 to 4 board, 2 to 3 board
    515x2 1 to 3 board, 1 to 2 board
    565x2 1 to 2 board, 1 to 1 board
    605 2x1 to chest

    Circuit of the following:
    Rotating face pulls 3x12
    DB hammer curls 3x20
    Rev hyper shrugs 3x20
    DB flare extensions 3x12

    While warming up in serious pain i decided to change my bench setup from feet underneath me and on my toes to feet in front of me, wide and flat on the ground. It is going to take some time to get used to this and get my arch as high up as it was, but it will be alot easier on my lower back. If i continued with my normal setup i think my back would just be messed up so badly that i could not continue to compete. I worked to the chest in my shirt for the first time and for that matter the first time since i tore my pec in the last meet. I kept my ego in check, kept the weights moderate and worked on form. I have a long way to go but it will be an interesting process to get my bench back up.

  22. #72
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    Thursday Squat/Deadlift

    Warmup: Reverse hyper 2x12, GHR 2x12, band hip abduction x30, band knee lift x2, put on metal ace briefs.

    DE BB Box Squats w/green bands
    barx10
    145x5
    235x3
    325x2
    375x2
    415 8x2

    Sumo Speed Deads
    315x2
    365x2
    425 5x2

    McGill crunches 3x10 supersetted w/reverse hypers 3x12

    I felt suprisingly good today. I took my stance in a little on the squat and that seemed to releive my hip pain and allow me to drive with my legs more effectively. The sumo pulls felt good as well and i may have figured out my form on this.

  23. #73
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    Tuesday Accessory Upper

    Warmup: Cuff complex, double kb overhead press 2x10, double kb outside the leg swing 2x10, pulldowns 2x20

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    135x5
    185x2
    205x1
    225x1
    245x1
    260x1
    265x1 PR
    185x12

    Parallel grip pulldowns were supersetted w/pressing
    bwtx3
    +20lb chain x1
    +40lb chain x1
    +60lb chain x1
    +80lb chain -missed by about one inch
    bwtx6

    BB Bent rows 225x5, 275x5, 315x5

    I had a long day outdoors today at work and trained in the evening. I think i hit a 10lb or maybe more PR on the pressing and then hung chains over my neck for a max pullup. I weight around 280lb now so with the extra weight it became pretty signficant. I will now start benching on tuesdays as i get closer to competition and de-emphasize the press.

  24. #74
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    Thursday Accessory

    GHR 3x12

    Rev hypers 3x12

    45 degree hypers 3x15

    Band hip abduction 3x30

    Finished w/ab work

  25. #75
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    Saturday Bench

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

    BB Bench w/monster mini bands
    barx20
    bar+mini bands x10 (kept this tension throughout)
    135x5
    185x5
    add 2 board here
    225x5
    255x3
    275x2
    295x1
    315x1
    255x3
    225x5
    185x17

    Superset of the following:
    Rotating band face pulls 3x10
    DB Flare extensions 3x10
    Band pec flyes 3x20
    Rev hyper shrugs 3x20
    DB Hammer Curls 3x15

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