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Thread: Charles Fay Training Log Nummer Zwei

  1. #101
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    Tuesday Upper

    Warmup: Cuff complex, incline db press 3x20, pulldowns 3x20

    Fat Bar Bench
    barx20
    125x10
    165x5
    205x3
    255x2
    305x1
    355x3

    DE BB Bench vs doubled monster mini bands +doubled mini bands
    125 2x3 close
    145 4x3 medium and wide

    Ring Pullups 3x6

    Superset of the following:
    Kneeling rope pulldowns 2x15
    Walking KB bottoms up press 35s 2x15
    Rotating face pulls 2x10

  2. #102
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    Thursday Squat/Dead

    Warmup: GHR x12, rev hyper x12, 45 degree hyper x12, band hip abduction x30, goblet squat x15, 1 leg split squat x10, put on tight boss briefs

    BB Box Squats w/bands
    bar+blue bands x10
    bar+blue+green bands x5 (kept this tension from here on out
    145x3 added ginny suit
    235x2
    325x2
    415x2
    465x2
    505x1 (shut it down here, back and hip acting up bad, never got to planned work sets)

    Sumo Pulls 335x3, 425x1, 515x1, 605x1, straps up 655x1 (back and hips killing me, stopped here)

    This was supposed to be a big day for me, i got worried as my back got tighter as the day went on for no reason, I was going to do this circa max work on a box and that was a bad choice because i think the box work has been aggravating my hip. I should have gone free, but hindsight is 20/20. The squats and pulls didnt feel heavy, I just physically couldnt perform. I deload the lower body next week and hope for one last good workout in the squat and pull two weeks from now.

  3. #103
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    Saturday Bench

    Warmup: Rolling, shoulder mobility, cuff complex, flat db bench 3x20, band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse efs avg bands
    335x5
    385x3
    425x1
    add RageX shirt
    515 x1 on 4 board, x2 on 3 board
    565 x1 on 3 board, x1 on 2 boad
    605 x1 on 2 board, x1 on 1 board
    sets to chest
    655x1 (easy but touched a little low)
    705x1 (blew up well but a little slow on lockout)
    725x1 (rev band PR, i floated back better and managed to lock it out although it was a little difficult on the left side)

    Superset of the following:
    Chest supported rows 3x10
    Band flyes 3x20
    KB rotating front raises 3x15

    I needed a productive day after the atrocious workout that I had on thursday, today worked out well for me. I hit the numbers i wanted to hit and was able to improve form along the way. I deload raw next week and then the following week feel out my opener and maybe a 2nd attempt.

  4. #104
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    Tuesday Upper

    Warmup: Cuff complex, indian club swings, cable flyes 2x20, band pullaparts 2x20, incline db bench 3x20, pulldowns 3x20

    Fat Bar BB Bench
    barx20
    125x10
    165x10
    205x5
    255x3
    305x2
    345x1
    375x2

    DE Fat Bar Bench w/doubled monster minis +doubled minis
    125 2x3 close
    145 2x3 medium
    155 2x3 wide

    Benching was supersetted w/parallel grip pullups 3x6

    Finished with a bunch of prowler pushing

  5. #105
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    Thursday Squat/Dead Deload

    Warmup: 45 degree hypers 2x15, rev hyper 2x12, band hip abduction x40, various band/hip exercises, goblet squats x20.

    Narrow Stance Raw BB Box Squat
    barx10
    145x10
    235x5
    285x5
    325x5

    Stiff leg deads 135x10, 225x5, 275x5, 315x5

    Bent BB Rows 225 3x5

    Rev hypers 2x15 supersetted w/rev hyper leg curls 2x12

    Leg raises 3x15

    My back still feels pretty shitty, I deloaded and didnt handle much weight today. Hopefully I will be fresh for the heavy stuff next thursday.

  6. #106
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    Friday Deload Raw Bench

    Warmups: Treadmill, cable flyes 3x20, flat db press 3x20, rope rows 3x20, cuff complex, indian club swings.

    Fat Bar Pin Press from chest
    barx20
    125x10
    165x6
    205x6
    255x6
    290x6
    205x20

    Pressing was supersetted w/rope face pulls 3x15 and rope shrugs 2x15

    Fat Bar Shrugs 2x20

    Finished w/sled dragging.

  7. #107
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    Monday Upper

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

    BB Bench w/hanging KBs
    barx20
    bar w/hanging 35lb kbs x5 (kept this amount of KB from here out)
    95x5
    135 3x5 (205lb total weight)

    DE BB Bench w/doubled minis
    205 2x3 close
    215 2x3 medium
    225 2x3 wide

    Benching was supersetted w/ring pullups 3x6

    Prowler pushes supersetted w/upper body sled dragging x4 rounds
    Finished w/forearm/grip stuff

  8. #108
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hyper 2x15, band hip abduction x30, TKEs x20, stretching, put on briefs

    Reverse Band Free Squat
    255x5
    345x3
    455x3
    545x2
    655x1
    add ginny suit
    745x1
    855x1 straps loose
    950x2 loose straps and wraps, (planned 1st attempt)
    1025x1 snug straps and wraps (possible 2nd)
    1060x1 tight straps and wraps (possible 3rd)

    Sumo Pulls
    Briefs 315x3, 425x2
    add single ply velocity suit 515x1, 605x1
    straps up 655x3 (planned opener)

    The squats moved with good speed today and the pulls went smoothly. It was a heavy workout and fried me.

  9. #109
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    Sunday Bench

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

    BB Bench
    barx20
    135x10
    185x5
    245x5
    295x3
    335x1
    add RageX
    475x3 1 to 4 board, 2 to 3 board
    535x2 1 to 3 board, 1 to 2 board
    585x2 1 to 2 board, 1 to 1 board
    to chest
    615 -Rt arm double pumped
    615-Stalled out

    This workout was horrible! My CNS was fried from thursday and I just had no coordination or pop at all. To make matters worse I was suffering from some sort of lower GI ailement which just took it out of me. I will plan on opening at 615 and hope with some rest that I can do that and more at the meet. Pretty much if i cant bench 615, i deserve to bomb out!

  10. #110
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    Tuesday Accessory

    Warmup: Cuff complex, incline db press 3x20, pulldowns 3x20

    BB Bench w/hanging KBs
    barx20
    bar+hanging 35lbs on mini bands x5 (70lb total weight, kept this from here on)
    95x5
    135 3x5 (205 total weight)

    DE BB Bench
    225 9x3 CMW with slight pause

    Benching was supersetted w/parallel grip pullups 3x6

    3 rounds of prowler pushing with upper body dragging
    Finished w/grip work

    I still feel a little under the weather today but the workout felt good. Bar speed was fast and my endurance was satisfactory. I do another deload workout thursday for the squat/dead, then i go through my shirted warmups on bench saturday. After that it is all light blood flow stuff til the meet.

  11. #111
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    WPC Worlds Meet Report

    I competed in the 140kg class and weighed in at 127.7kg i think. I had been sick over the last week and was definately still not feeling 100%. I made my way through squat warmups which felt decent enough.

    1st Attempt: 947.7lb miss, redlighted on depth, I thought i heard an up command, but was wrong
    2nd Attempt: 947.7lb 3 white lights! My right leg was going numb on me and my right leg broke prematurely, I was able to recover well enough to make the lift
    3rd Attempt: Pass, both of the other 308s had bombed on the squat, with how I was feeling and my leg going numb I knew it was dumb to bother with a 3rd.

    Around 3/4 of my flight bombed on the squat, as a result they added the few of us that remained to the flight ahead of us, this meant i didnt have time to relax, eat, drink or stretch and had to get in all my bench warmups in about 20 minutes.

    1st Attempt: 606.2 Good, 3 whites, easy!
    2nd Attempt: 633.7 Good, 3 whites, easy!
    3rd Attempt: 655.7 Miss, stalled about half way up, longest press command ever

    I dont know what the head ref was doing, I had the bar on my chest for around 3-4 seconds before he gave me a press command. At that point I was gassed and stalled 3/4 of the way up. The side judge came and apologized to me even though it wasnt his fault. The head ref has a history of not liking people from my team and that may have something to do with it, I am not sure why though.

    Once I was through benching I had to rush a bit to deadlift as well, ate a little and got a little bit of fluids in but didnt have time to really relax or stretch. I started to feel cramps come on in the warmup room at that point.

    Deadlifts
    1st Attempt: 655.7 easy, 3 whites.

    At lockout I felt both quads cramp and after i set the bar down both hands were cramping. I hated to pack it in but knew I had already won my weight class and was not going to break any PRs that day. I was still just too fatigued and dehydrated from the illness to be at my best. I passed on other deadlifts, but when the smoke cleared I won the 140kg/308 weight class and got a gold for the USA. It was definately not my best day with a paltry 2237.1 lb total, which is a little less than 200lb under my best mark. I would like to thank my team Southside Barbell for all the help and putting up with me under difficult circumstances. Now it is back to training for Highland Games!

  12. #112
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    Tuesday Accessory

    Warmup: Cuff complex, pulldowns 3x20, standing overhead KB press 35s 3x15

    Overhead Log Press w/100lb log
    Log x10
    150x10
    170x8
    180x6

    Log pressing was supersetted w/parallel grip pullups 3x5

    DE BB Bench w/feet on bench and pause 185 6x3 CMW

    Benching was supersetted w/standing v-handle cable row 3x20

    1 arm KB snatch 53x5, 72x5

    This was my first workout since the meet. I managed to get out and throw some stone, hammer and light weight for distance the other day to try to knock some rust off. Weather permitting I will throw again today or tomorrow.

  13. #113
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    Wed Squat/Dead

    Warmup: Sled dragging, stretching.

    Raw BB Front Squat
    barx10
    135x10
    185x5
    225x5
    275x5
    315x3
    365x3
    405x1

    Conventional Deadlift 315x5, 405 3x5
    BB Rows 225 3x5

    First lower body workout since worlds, got some volume in and kept weights moderate. I still got very sore from it though.

  14. #114
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    Monday Upper Accessory

    Warmup: Cuff complex, bowling pin swings, pulldowns 3x15, double KB overhead press 3x15

    Standing BB Overhead Press (cleaned from floor)
    barx10
    95x5
    135x5
    work sets
    165x3
    190x3
    215x5

    Pressing was supersetted w/blast strap pullups 3x5

    DE BB Bench w/pause and feet up 185 6x3 CMW grips

    Benching was supersetted w/standing cable rows 3x10

    1 arm KB snatch 35x10, 53x5, 72x5

    Pretty simple, I have to get back into shape.

  15. #115
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    Thursday Squat

    Warmup: Sled dragging, suitcase carries, 45 degree hypers 2x15, band hip abduction x30.

    Raw Free DE Front Squat w/harness
    barx10
    135x5
    work sets
    235 4x3
    265 4x3
    285 4x3

    Conventional Deadlift 315x5, 405x5, 435x5
    Stiff leg deadlift 315 2x5
    Bent BB Rows 225 2x5

  16. #116
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    Friday Bench

    Warm-up: Sled dragging, cuff complex, bowling pin swings, flat db press 3x20, pulldowns 3x20

    BB Bench w/feet up in air
    Barx20
    135x10
    185x5
    225x5
    275x3
    295x3
    315x3
    335x1
    275x3
    255x5
    225x15 wide

    Chest supported rows x10, 4x5, x8, x10, x20

  17. #117
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    Monday Upper

    Warmup: Cuff complex, bowling pin swings, overhead KB press 3x15, pulldowns 3x15

    Standing Overhead Press (cleaned from floor)
    barx10
    95x5
    145x5
    155x5
    180x5
    200x5

    Pressing was supersetted w/blast strap pullups bwtx5, +20lbx3, +40lb x3, bwt x5

    DE BB Bench w/feet up
    barx20
    135x10
    185 2x3 close
    195 2x3 medium
    205 2x3 wide

    Benching was supersetted w/pulldowns 2x8

  18. #118
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    Thursday Squat

    Warmup: GHR 2x12, 45 degree hypers 2x15, Rev hypers 2x12, band hip abductions x30

    Raw Narrow Stance BB Box Squat w/SSB (counting bar as 45lbs)
    bar x10
    135x10
    225x5
    275x5
    315x5
    365x5
    405x3 added belt here
    455x3
    495x3
    455x3
    405x3

    Goodmornings w/cambered bar
    bar x10, 135 3x10

    Stiff Leg Deadlift 315 2x5

    Landmines 3x12

  19. #119
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    Sunday Bench

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

    BB Bench w/chains
    barx20
    95+40lb chain x10
    95+80lb chain x10
    95+80lb chain x10 (kept this chain throughout)
    135x5
    185x5
    225x3
    255x2
    275x1
    295x1
    255x3
    225x3

    4 Board w/same chains, relaxing on board, pausing, then tightening up and pressing the bar
    225 3x3

    Chest supported rows x20, x10, 2x5

    After the workout I practiced 22lb hammer, stone put drills and 56lb weight for distance with both single and double spin.

  20. #120
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    Tuesday Accessory

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

    Standing Military Press (cleaned from floor)
    barx10
    95x5
    135x3
    180x5
    200x3
    225x1

    Pressing was supersetted w/pullups bwtx5, +20lb x3, +40lb x3, +60lb x2

    DE BB Bench w/pause (feet in the air)
    barx20
    135x5
    185 2x3 close
    205 2x3 medium
    225 2x3 wide

    Benching was supersetted w/pulldowns x12, x8

    1 arm KB snatch 70 2x5 supersetted w/landmines 2x20

  21. #121
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    Thursday Squat/Dead

    Warmup/Accessory GHR 3x12, 45 degree hypers 3x15, Rev hypers 3x12, Band abductions 2x20, TKEs x20, land mines x20, 2x12

    DE Raw BB Front Squat w/harness
    barx10
    145x10
    235x3
    work sets
    265 3x2
    285 3x2
    305 3x2

    Conventional Deads off of 4"blocks
    335x5, 405x5, 475x3, 545x3, 575x3, 475x3

    Finished w/some more landmines

  22. #122
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    Saturday Bench

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

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    add 2 board here
    315x5
    345x3
    365x2
    385x2
    405x1
    365x3
    315x5

    Chest supported rows 2 plates x20, 3 plates x10, 4 plates x5, 4 plates +25lb x5

    Finished with two rounds of superset of lateral raise x20, db curl x20, 1 arm band extensions x20

  23. #123
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    Nice log so far. Keep grinding!

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