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C. Fay Training Log

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CharlesFay View Drop Down
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    Posted: 12/05/17 at 9:22pm
Monday 

HH 
Walking wind 2x10
10 wind drill x2
3 wind and release into ground x4
2 wind throw x3
3 wind throw x6

LH 3 wind throw x9

16lb sheaf
Bottoms up x5
Full x8

1st time doing 3 wind with HH in a while, it took some reps to loosen up but then it felt good. LH was mediocre. 16lb sheaf was a bit off at first after throwing a 20 for a few weeks but came back to me. I think I adjust much better going from regularly using a 16 and going up to a 20 than the other way around.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/17 at 9:19pm
Sunday Throws

HH Walking wind 2x10

56lb weight 
Entry x5
2 turn throw x5

49lb weight 2 turn throw x5

28lb weight 2 turn throw x10

WOB x10

HWFD work felt very good. LWFD at moderate tempo felt very good but things fell apart a bit on full speed throws and I need to hit a few positions better. WOB was hit or miss but plenty of power.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/17 at 9:17pm
Friday ME Upper

Upper body sled drags, cuff complex, double KB overhead press 4x20, pulldowns 4x20

ME Fat bar overhead pin press
barx10
125x10
165x5
185x3
205x2
225x1
245x1
255x1
270 miss half way up

Pressing was supersetted w/rev hyper shrugs 3x20 and band face pull 3x15

Finished w/rest pause sets of 100 on DB curl, Neck harness, band extension, band flye, db raises
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/17 at 9:14pm
Thursday Lower

Warmup: GHR x20, rev hyper x20, 45 degree hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg KB dead 2x5, BB complex and mobility work

Caber walks 6x100 yards

BB Hip split snatch
95x5
115x3
135x1
115x5
135x3
155x1

SSB Box Squat to test speed, tried to hit 275 for as fast a I could get to set a goal for the future, dont remember exact velocity on the 4 singles I did

SSB Speed Strength Box Squat
bar+strong band x5
bar+strong and avg band x5
bar+strong, avg and light band x5 (kept that band tension)
135 6x2 all avg around 1 m/s velocity

24" box jumps 3x5 supersetted w/SSB GMs 135 3x10

Walking lunge w/BB 2x10 supersetted w/BB twists x20 and hanging leg raise x10

Good speedy day overall, nice to handle the caber again, balance was good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/17 at 9:08pm
Tuesday DE Bench

Warmup: Cuff complex, pushup 2x20, cable straight arm pulldown 2x20, band extension x100

DE BB Bench w/bands
bar+doubled monster minis x10
bar+doubled monster minis and doubled minis x5 (kept this tension)
75 3x3 close
85 3x3 medium
95 3x3 wide
All sets were mostly kept at over 1 m/s avg velocity

Bench was supersetted w/pullups bwt x5, +20lb x5, bwt x9

Finished w/some lower body sled dragging.
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Monday throws

HH walking winds 2x10
10 wind x2
3 wind and release x3
2 wind throw x5

LH 3 wind throw x9

56lb weight entry x3
2 turn throw x3

49lb weight 2 turn x6

28lb weight 2 turn x3

20lb sheaf
Bottoms up x5
Full x5

Everything was pretty bad, back was tight and I was tired. Sheaf was only decent thing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/17 at 12:29pm
Saturday Bench

Warmup: Cuff complex, upper body sled drags, incline DB press 4x20, band pullaparts 4x20, band extensions x100, mobility work, rev hyper x20

BB Pin Press from the chest
barx10
135x10
185x5
225x3
275x1
295x1
315x1
335x1
345x1

Pin press lockouts 345x3, 365x3, 385x3 Lockouts supersetted w/CSR 4x10

Finished w/rest pause sets of 100 on DB curl, DB overhead press, Neck harness, band extension and band flye.
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Friday Throws

Warmup: HH walking wind 2x10, mobility stuff

56lb weight 
Entry drill x5
2 turn throw x3

28lb weight
2 turn throw x10
1 turn x5

WOB x7

A little fatigued today, weights were mediocre. WOB felt pretty good, figuring out more about using my legs to get the most height, if I can dial it in, 17 feet will fall soon.
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Thursday ME Lower

Warmup: Prowler 6x100 ft, 2 arm KB swing x20, 1 arm alternating swing x20, KB windmill 3x5, Pulldowns 4x20, mobility work and BB snatch complex.

BB 2 pause hip snatch (at knee and hip)
95x5
135x3
185x1
205x1

Goodmornings
145x10
195x10
235x10

GMs were supersetted w/BB row from floor 185 3x5

Conventional DL
315x3
405x2
455x1
495x1
545x1

Finished w/mobility work

Lots of low back work today, I wanted to see how that nagging area of my back held up with conventional pulls with feet straight, something I have not done without major discomfort for a few years. Only started getting a little discomfort at 545, thought about going for a hook grip PR at 615 but then figured I should just appreciate the progress in reduced pain I have made and save it for another day.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/17 at 11:35am
Wed DE Bench

Warmup: Cuff complex, upper body sled drags, pushups 2x20, DB pullover 2x20, band extensions x100, band flye x30

BB Bench Speed Test
185 4x1 using various grips, best was avg velocity of .84 m/s with medium grip

DE BB Bench w/doubled mini bands
95 2x5 close grip set avg velocity .94 m/s
115 2x5 medium grip set avg velocity .88 m/s
135 x5 wide .79 m/s
155 x5 wide .72 m/s

Straight weight 185 3x1 close, medium and wide

Explosive pullups 12x1

Finished w/mobility work and face pulls x100

I was curious to test my bar speed with 185 so I can come back later in the cycle and see how that progresses. Ironically, after using bands, my BB speed was slower with 185, either that is due to not having the elastic reaction in the muscles from the band tension or just fatigue. Interesting though.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/17 at 11:25am
Tuesday throws

HH 
Walking wind 2x10
10 wind x2
3 wind and release x3
2 wind throw x6

LH 3 wind throws x6

56lb weight
Entry drill x3
2 turn throw x3

49lb weiht 2 turn throw x5

28lb weight 2 turn throw x3

49lb weight 1 turn throw x5

20lb sheaf
Bottoms up x5
Full x5

First time throwing HH in a while, just went with 2 wind to set up a strong finish, felt decent. Weights were ok. 20lb sheaf felt good for not hitting it since Am worlds.
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Sunday ME Bench

Warmup: Cuff complex, upper body sled drags, flat db press 4x20, band pullaparts 4x20, band extensions x100

ME 2 board bench
barx20
135x10
185x5
225x5
275x3
315x2
335x1
355x1
365x1 (weak)

5 board press 365 2x3

Supersetted benching with CSR 4x8

Finished w/sets off 100 on DB curl, DB flye, DB overhead press, band extension and neck harness

Weighing light just has murdered my bench which was never a strong point for me.
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Saturday throws

HH Winds 2x10
10 wind x2
3 wind and release into ground x3

LH
2 wind throw x6
3 wind throw x9

56lb weight
Entry drill x3
2 turn throw x3

49lb weight 2 turn throw x3

28lb weight 
2 turn x8
1 turn x3



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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/17 at 7:56pm
Thursday Lower

Warmup: GHR x20, rev hyper x20, 45 degree hyper x20, landmines x20, standing abs x20, pulldowns 4x20, 1 leg squat 2x10, 1 leg KB dead 2x5, BB complex and mobility work

BB Hip Snatch
95x5
135x3
185x1
205x1
220x1

DE Box Squat w/strong bands
barx10
145x5
235 2x5
255 3x5

Sumo Chair Deadlift 275 2x3, 295 3x3

BB Goodmorning w/slow negative 145x10, 195x10 supersetted w/hanging leg raise 2x10

KB windmills 3x5 supersetted w/rev hyper 3x20

Finished w/some extra ab stuff and band hip abductions

Squats felt a little crappy in the middle of the lift, just not too powerful. Everything else felt damn good, today was the first time in years that I could do windmills with no low back discomfort, for many years these were out but I may have rehabbed some things well enough to start regularly doing them again.


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Wed DE Upper

Warmup: Cuff complex, upper body sled drags, pushups 2x20, straight arm cable pulldown 2x20, 1 arm band extension x50

DE BB Bench w/doubled monster mini bands
barx10
105 2x5 close
125 2x5 medium
145 2x5 wide

Benching was supersetted w/bwt pullups with isometric hold at top and super slow negative 3x3

DB overhead press 55's 2x20 supersetted w/KB weighted carries using 106lb KBs

Finished w/drop sets of rope extension, db lateral raise and some mobility work.

Got good work done, still tired from trying to get over this cold. Didn't do prowler work so I would have fresh legs thursday.

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Monday Throws in the rain

HH Walking winds 2x10

56lb weight entry drill x5

49lb weight
2 turn throw x6

28lb weight 
2 turn throw x6

49lb 1 turn throw x5

16lb sheaf 
bottoms up x5
Full x5

It rained the whole session so hammers were out. Having discussed it with others I am not going to throw shot/stone for a little while so i can stop reinforcing bad form and unlearn my bad patterns a bit and then reprogram when I go out to NM for some hands on coaching.
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Sunday ME Upper

Warmup: Cuff complex, upper body sled drags, double overhead KB press 2x20, band pullapart 2x20, band extensions x100

Seated overhead pin press
barx10
95x10
135x5
165x3
185x2
205x1
225x1
245x1

Overhead Pin Press Lockouts 135x5, 185x3, 225x3, 255 x3

The pin stuff was supersetted w/1 arm KB row 3x10, rev hyper shrugs 3x20

Finished w/rest pause sets of 100 on DB curl, band extension, neck harness and various shoulder raises.

Nothing special, just worn down and trying to work through it.


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Friday Throws

HH Walking wind 2x10

18lb shot standing progression x10

16lb shot
No reverse x5
W/reverse x5

56lb weight entry drill x5

49lb weight 2 turn throw x3

28lb weight 
2 turn x6
1 turn x3

WOB x5

Stone work was shit, everything else was ok for being sick.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/17 at 8:58pm
Thursday ME Lower

Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex

BB Split Hip Snatch
95x5
135x3
155x3
185x1
205x1
220x1

ME Zercher Squat off chain w/Zercher harness
145x5
235x3
325x2
375x1
425x1
475x1

Chain suspended GM 145 3x10

Sumo Chair Deadlift 275 5x3

Rev hyper 2x20 supersetted w/band hip abduction 2x30 and rev hyper leg curl 2x10

Finished w/various ab exercises

I tried to set the Chain suspended Zerchers up for as low as possible but there was a point where the bar was resting on my thighs due to using the harness. Afer 2 bicep tears holding the bar on Zerchers is out. The start position was a few inches above parallel as a result. Still a weird, challenging movement. Everything felt decent despite coming down with a nasty cold. Having 2 kids at home I guess im going to have to get used to getting sick more often.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/17 at 9:53am
Tuesday Throws

HH 
Walking winds 2x10
10 wind drill x2
3 wind and release into ground x3

LH
2 wind x6
3 wind x6

56lb weight entry drill x3

49lb weight
2 turn throw x5
1 turn x3

16lb sheaf 
bottoms up x3
Full x5

Nothing special today, felt rushed now that daylight is at a premium.

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Monday DE Upper

Warmup: Cuff complex, upper body sled drags, Pushup 2x20, straight arm pulldown 2x20, band extension x100

DE BB Bench w/doubled monster mini bands
barx10
95 2x5 close
115 2x5 medium
135 2x5 wide

Benching was supersetted w/pullups: bwt x3, +20lb x3, drop set 40lbx2, 20lb x2, btw x2

DB Arnold press 2x20 supersetted w/weighted carries

Finished w/drop sets of lateral raise, cable extensions and 6 trips w/prowler.
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Saturday Double Session

AM ME Upper

Warmup: Cuff complex, DB bench 4x20, Upper body sled drags, band pullaparts 4x20, 1 arm row 3x10

ME Incline Bench
barx20
135x10
185x5
205x3
225x2
255x2
275x2

Close Grip Bench 185 2x20

Meadow's row 3x8

Finished w/rest-pause sets of 100 on DB curl, overhead press, flye, band extension, neck harness 

Super weak, the stomach bug really hurt my max strength so I just stayed with doubles. 

PM Throws

HH Walking winds 2x10

18lb shot
standing progression x10
standing w/out reverse x5
standing w/reverse x5
16lb shot glide x5

56lb weight entry drill x5

49lb weight 2 turn throw x3

28lb weight 
2 turn throw x6
1 turn x3

WOB x5

Shot was blah as usual, HWFD felt a little better, LWFD was mediocre. WOB was like riding a bike.

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Thursday Lower

Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex

BB 2 pause snatch
95x5
135x3
155x3
185x1
205x1
215x1

DE Box Squat w/strong box
barx10
145x5
235 5x5

Sumo Speed Pulls 315 3x3, 365 2x3

45 degree hyper: w/vest x15, vest+30lb x12, vest+ball and 20lb chain x10 
hyper was supersetted w/ab wheel with vest 3x10

Rev hyper 2x20 supersetted w/hanging leg raise 2x10

Rev hyper leg curl 2x10 supersetted w/band hip abduction 2x30
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Wednesday Throws

Heavy Hammer
Walking winds 2x10 forward/backward
10 wind x2
3 wind and release into ground x3

Light Hammer
2 wind throw x6
3 wind throw x6

56lb weight
Entry drill x5

49lb weight 
2 turn x6
1 turn x3

28lb weight 2 turn x5

16lb sheaf
bottoms up x5
full x8

Hammers felt real nice in my new boots. HWFD was as expected for not throwing it for a while. Sheaf was tempermental but came around after some reps.
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Tuesday DE Upper

Warmup: Upper body sled drags, Flat DB bench 2x20, DB pullover 2x20, cuff complex, mobility work

DE BB Bench w/doubled mini bands
barx10
135 2x5 close
165 2x5 medium
185 2x5 wide
Benching was supersetted w/pullups bwt 3x6

DB arnold press 2x20 supersetted w/fatman face pull/pullup 2x10

Overhead band extension 2x25 supersetted w/rear delt raise 2x20

Finished w/prowler 6x100 feet

I got food poisoning on saturday night and was violently ill so didn't work out on the weekend. I am  trying to regain my weight and strength at this point.
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Thursday ME Lower

Warmup: 45 degree hyper x20, Rev hyper x20, GHR x20, Standing abs x20, Landmine x20, 1 leg squat 2x10, 1 leg KB deadlift 2x5, mobility work, BB snatch complex 

BB Hip Snatch
95x5
135x3
155x3
185x1
205x1
215x1

ME Deficit Sumo DL (1" deficit)
225x3
315x3
365x2
405x1
455x1
475x1
505x1

45 degree hypers w/weight vest x15, +40lb chain x12, +60lb chain x10 supersetted w/ab wheel 3x10 with vest

Straight leg situps 2x10 supersetted w/rev hyper 2x20 

Ankle weight leg curl 2x50 supersetted w/band hip abduction x100

I am normally a great deficit puller with a conventional DL but my sumo is not very strong these days and even a 1" deficit made things much harder. I could have pulled more if I was willing to just muscleFFFFF the weight up but I wanted to keep the form consistent so once I felt the form breaking at 505, I called it there. I am really hoping all the sumo work will build up some weaknesses and give me more power in the hips that can translate into big throws.
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Wednesday Throws

18lb shot
Standing progression x8
Standing no reverse x5
Standing w/reverse x5
16lb shot
Glide x5

56lb entry drill x5

28lb weight
2 turn x6
1 turn x3

16lb sheaf
Bottoms up x5
Full x5

Shot was ok until I started to glide then it went to shit. Work with 28 was fine for off season throws. Sheaf felt very good considering I have not thrown it since VSG. Cleared an approximately 30ft fence all 5 times with full throw.
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Monday DE Upper

Warmup: Upper body sled drags, Incline DB bench 2x20, DB pullover 2x20, cuff complex, mobility work

DE BB Bench w/doubled mini bands
barx10
135 2x5 close
155 2x5 medium
175 2x5 wide

Benching was supersetted w/pullups bwt x3, +20lb x3, bwt x7

DB overhead press 2x20 supersetted w/fatman face pull/pullup 2x10

1 arm cable extension 2x20 supersetted w/rear delt raise 2x20

Finished w/prowler 6x100 feet


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Friday ME Upper

Warmup: Cuff complex, sled drags, mobility work, double overhead KB press 2x20, band pullapart 2x20

ME Overhead Pin Press w/chain
barx10
95x5
95+40lb chain x5 (kept this amount of chain throughout)
115x3
135x3
155x2
175x1
195x1
200- miss

Pressing was supersetted w/meadow's row 3x10

Behind the neck BB press w/snatch grip barx20, 65 2x20 supersetted w/rev hyper shrug 2x20

Rest pause sets of 100 with: DB curl, rope extension, incline DB fly, neck harness.
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Thursday Lower

Warmup: 

Warmup: 45 degree hyper x20, Rev hyper x20, Standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, hip mobility work, BB complex, pulldowns 3x20, landmine x20

Hip split power snatch
115x5
155x3
195x1
215x1

DE BB Box Squat w/bands
barx10
145x5
235x5
285 5x5

Sumo Speed Deadlift
135x3, 225x3, 275 5x3

Hyperextensions w/band behind neck 3x15 supersetted w/straight leg situps 3x10

Rev hyper 2x20 supersetted w/plate circles 2x10
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