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Thread: Charles Fay Training Log Nummer Zwei

  1. #76
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    Sunday Squat/Dead

    Warmup: GHR 2x12, Rev hyper 2x12, band hip abduction x30, 45 degree hypers x15, put on ace briefs

    BB Box Squats w/green bands
    barx10
    145x5
    235x3
    325x2
    work sets
    415x2
    445x2
    465x2
    485x2
    505x2
    465x2
    445x2
    415x2

    Conventional Deads Standing on 2" Box
    245x3
    335x3
    425x2
    515x1
    565x1 shut it down here, back felt like doodoo!

    The squatting went ok today, the left hip started to act up more and more as the sets went on. I think i jacked my back up a little while trying to compensate for the hip. This screwed up my pulling so i shut it down when i felt i was not being optimal in my training.

  2. #77
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    Tuesday Upper

    Warmup: Cuff complex, Incline DB press 2x20, rope rows 2x20

    Fat Bar Bench w/close grip (bar weighs 75lbs)
    barx20
    125x10
    165x5
    215x3
    245x1
    265x10

    DE Fat Bar Bench
    205 9x3 CMW

    Benching was supersetted w/chest supported rows x10, x8, x6

    Finished with a superset of the following:
    Kneeling rope pulldowns 3x12
    DB lateral raise 3x12
    Band extensions 3x20

  3. #78
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    Thursday Deload Squat

    Warmup: GHR 2x12, Rev hyper 2x12, 45 degree hyper 2x15

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

    Good mornings w/SSB 135x10, 185 2x10

    2 hand KB swings 106 3x12

    Finished w/multiple ab excercises

  4. #79
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    Saturday BB Bench

    Warmup: Cuff complex, bowling pin swings, db press 3x20, band rows 3x20, band extensions x30

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse EFS avg bands
    335x5
    385x3
    425x1
    add RageX shirt
    515 x2 on 3 board, x1 on 2 board
    565 x2 on 2 board, x1 on 1 board
    touch sets
    605x1
    625 2x1

    Tricep death w/225 chestx5, 1 board x5, 2 board x5, 3 board x5, 4 board x5

    Superset of the following
    Double KB outside the leg swings 3x12
    Bent DB raise 2x12, x20
    Band pec flyes 3x20

    Rotating front raise 3x10

    I am practicing my new setup with the feet in front of me instead of underneath me. It is making getting in a good arch more difficult but is saving my low back. I will continue practicing this setup and hopefully will shorten my range of motion.

  5. #80
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    Tuesday Upper

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

    Fat Bar BB Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    275x10

    DE Fat Bar Bench 205 9x3 CMW

    Benching was supersetted w/parallel grip pullups 3x5

    To Finish I supersetted the following exercises
    Chest supported rows x10, x8, x6
    Overhead Rope Extensions x20, x15, x10
    Underhand narrow grip pulldowns 3x10

  6. #81
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    Thursday Squat/Dead

    Warmup: GHR 2x12, Rev hypers 2x12, 45 degree hypers 3x15, stretching, put on boss briefs.

    BB Free Squat
    barx10
    145x5
    255x3
    345x3
    455x3
    545x3
    635x3
    700x3
    add reverse EFS avg band
    800x1

    Sumo Form Pulls
    245x2, 335x2, 385x2, 425x2, 475x2, 515x2, 565x2

    Everything felt pretty good today. Hopefully the hip will feel ok next week as well. The sumo form pulls went pretty well with my wider stance. I worked up until i felt like my form was breaking down slightly.

  7. #82
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    Monday Upper

    Warmup: Cuff complex, indian club swings, incline DB press 3x20, pulldowns 3x20

    Fat Bar BB Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    work set
    285x8

    DE Fat Bar Bench against doubled mini bands 165 CMW 6x3

    Benching was supersetted w/parallel grip pullups 3x6

    Superset of the following
    Pulldowns 3x8
    Overhead Rope Extensions 3x15
    Rope Cable Rows 3x15
    1 arm KB press 3x10

  8. #83
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    Thursday Squat/Dead

    Warmup: GHR 3x12, 45 degree hypers 3x15, Band hip abductions 2x30, put on ace briefs.

    DE BB Box Squat w/new EFS strong bands
    barx10
    145x5
    235x3
    work sets
    325x2
    355x2
    375x2
    395x2
    415x2
    445x2
    465x1 stopped here from hip pain

    Raw Conventional Deadlifts standing on 2" box
    225x3, 315x2, 365x1, 425x1, 475x1, 515x1, 565x1, 605x1

    Finished w/Rev hypers 3x12

    The same nagging hip deal keeps firing up, when I deload it feels great the next week, but after a week of hard work, it acts up again. Its annoying and i gutted my way through most of the sets, but the 465 started to hurt too bad although it moved well. I guess i just have to plan for this stuff.

  9. #84
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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!

  10. #85
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    Nov 2011
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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

  11. #86
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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

  12. #87
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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.

  13. #88
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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.

  14. #89
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    Friday RE Deload Bench

    Warmup: Cuff complex, indian club swings, sledge winds, upper and lower body dragging, flat db press 3x20, pulldowns 3x20, cable flyes 3x20

    Fat Bar Dead Pin Press from chest
    barx20
    125x5
    165x5
    205x5
    255x5
    275x5
    205x10

    Pressing was supersetted w/standing cable rows 3x20

    Finished w/a bunch of stretching.

  15. #90
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    Monday DE Deload Bench

    Warmup: Cuff complex, indian club swings, sledge winds, incline DB press 3x20, pulldowns 3x20

    DE Fat Bar Bench
    barx20
    125x10
    165x3
    work sets
    195 3x3 close
    205 3x3 medium
    215 3x3 wide

    Benching was supersetted w/standing cable rows 3x20

    Finished with about 20 min of various upper body sled drags

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