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Thread: Charles Fay Training Log Nummer Zwei

  1. #76
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    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
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    367

    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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    Nov 2011
    Location
    Southside Barbell Lake Worth FL
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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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    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
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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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    Join Date
    Nov 2011
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    Southside Barbell Lake Worth FL
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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
    Senior Member
    Join Date
    Nov 2011
    Location
    Southside Barbell Lake Worth FL
    Posts
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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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    Nov 2011
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    Southside Barbell Lake Worth FL
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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.

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