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C. Fay Training Log |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thanks Jeff! Im just hoping to heal quickly so I can move past this thing.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday Light Throws
12lb shot Toes to trig x5 Drop to 1 knee x5 1-2 drill x5 Standing no reverse x5 28lb weight Entry drill x5 2 turn x5 1 turn x5 16lb sheaf Bottoms up x8 Back wind and drop drill x5 I kept the volume and intensity of the throws relatively moderate today and didn't throw anything heavy. I just wanted to keep moving forward and take some easy throws.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: Sled drags, 45 degree hypers x20, GHR x20, landmines x20, BB front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, hip mobility work. DE Cambered Bar Box Squat w/bands (counting bar as 45lbs) barx10 135x5 135+light bands over plates x5 (kept this tension) 225x3 275 8x2 Pin 1 Speed rack DL w/hook grip 425 5x2 Box Jumps Low box w/bwt x5, w/weighted vest x5 High box w/vest 2x5 Rev hypers 4x20 Bench crunch w/roller 3x20
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Throws
Stone 3 types of toes to trig standing throws x9 Standing w/no reverse x5 Walk and pop drill x5 49lb weight Entry drill x5 2 turn throws x5 28lb weight 2 turn transition throws x3 Low volume today, felt generally worn out, achy and had no pop. Need some rest.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Upper
Warmup: Cuff complex, upper body dragging, incline DB press 4x20, band pullapart 4x20 ME Fat bar seated overhead pin press (set pins at mouth level) barx10 125x5 165x3 185x1 205x1 215x1 225x1 235x1 Pin presses supersetted w/1 arm pulldowns 3x20 and DB shrugs 3x20 1 arm KB overhead press 50 2x20 supersetted w/1 arm cable row 2x20 SSB JM Press (counting bar as 45lbs) 95x10, 135 3x10 supersetted w/bent DB raise 3x12 2 sets of 2 arm band extensions to failure supersetted w/neck harness 2x20 I always wanted to try the overhead pin press as a ME movement since my normal flexibility wont enable me to hold a good rack position for overhead pressing. I'm pretty weak overhead like this but I may have had another 5lbs or so on me, it is definately a grind though. I got lots of work done in under an hour by keeping a fast pace. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Throws
Walking LH winds forward/backward x20 Stone Standing toes to trig x9 Standing no reverse x5 Walk and pop drill x8 49lb weight Entry drill x5 2 turn throw x5 28lb weight 2 turn throw x6 Sheaf Bottoms up x5 Full x6 Today was a mixed bag overall. I might be on to something with the "walk and pop" drill. In previous unsuccessful MSA attempts I went too fast and blew through any decent sort of power position. Now I am going super slow with this drill and am actually throwing farther than my standing non reverse throws, which is better than I can say with MSA in the past. I am going to just keep doing this drill and maybe I will throw this way if it keeps going well, it might be ugly but if it helps me get a little momentum into the throw then I will take it. Weights felt a little funky today, I think adjusting to my weight loss will take a little while especially with the heavier weights. Sheaf went well, so not bad today.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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"Walk and pop" is gold if you are awkward at keeping the stone in place until the moment of putting it. I had a more success with it than anything last season and will be returning to it as soon as possible.
Tom |
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Aim high. Stay hungry.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thanks for the feedback Tom. I am going to keep working that drill for a while, anything I can do to improve my stone I will hapily take.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday RE Upper
Warmup: Cuff complex, upper body dragging, flat DB press 4x20, pullovers 4x15 RE BB Bench w/doubled mini bands bar+bands x10 135 4x8 close and medium grips 145 2x8 wide grip 155 2x8 illegal wide grip BB Band Bell Bench w/35lb KBs hanging from quaded mini bands +75lb bar weight for 145lbs total 2x20 Benching was supersetted w/BB shrugs 3x20 and 1 arm pulldown 3x20 Incline DB Flare extensions x20, 2x15 supersetted w/lateral raise 3x15 Walking HH winds x20 forward/backward Things felt pretty good today, worked a few footwork drills in between sets and kept things moving. All work done in less than an hour.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: Light sled drags, 45 degree hyper x20, Standing abs x20, Rev hyper x20, GHR x20, Landmines x20, 1 leg squats 2x10, 1 leg KB deadlift 2x5, hip mobility work BB Complex 2 rounds of 6 reps of each movement: snatch grip high pull/snatch grip OHP/snatch balance BB Snatch 2 pause drill 95 5x3 (1st time snatching since bicep detachment, kept it very light but felt fine) RE Cambered Bar Box Squat w/bands (counting bar as 45lbs) barx10 135x5 135+light bands over plates x5 (kept this tension) 225x3 work sets 275x5 285x5 295 3x5 Pin 1 speed deadlift w/hook grip 425 2x2, 455 3x2 supersetted w/weighted box jumps 5x3 Rev hypers 4x20 supersetted w/roller crunches 4x20 Lots of work today and it all felt pretty good, glad to be able to snatch without pain in the bicep, but then again weights were super light, I will ease back into this movement.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Super haggard Sunday ME Upper
Warmup: Cuff complex, upper body sled drags, incline db press 4x20, band pullaparts 4x20 Fat Bar Pin Press set 4" above chest at sticking point barx10 165x5 205x3 255x1 305x1 345x1 365x1 375-miss 1 arm overhead KB press 50 2x20 Presses were supersetted w/1 arm pulldown 3x20, 1 arm cable row 3x10 and KB shrug 3x10 SSB JM press (counting bar as 45lbs) 135x10, 185x8, 225 2x6 supersetted w/neck harness 2x20 and bent DB raise 2x20 Band extensions 2 sets to failure supersetted w/DB hammer curl 2x10 I was hoping for an enjoyable weekend, throwing saturday and having a good lift sunday morning. Instead I got a mandatory overtime, so I worked 48 hours over friday and saturday with a high call volume and very limited, poor quality sleep. I came home this morning and slept 3 hours but still felt just horrible. I picked an ME exercise that I suck at and didn't require a spotter so i could keep my expectations low. I moved quickly nonetheless and got it all done in an hour. Back on shift again tomorrow and then I get a little break. I need it. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday throws
18lb shot Standing toes to trig x5 Standing no reverse x5 16lb stone Walk and pop x10 49lb weight Entry drill x5 2 turn x6 1 turn x5 28lb weight 2 turn "transition throws" x3 I used my 18lb shot to start off with, I use a 12lb shot at work alot and also wanted to get an overweight shot, so I found an 18lb shot and hope it may help with things a bit. 49lb work felt pretty good, my 1 turns though were not much shorter than my 2 turns so obviously some things need to get fixed to remedy this.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wed RE Upper
Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, DB pullover 4x15 RE BB Bench w/bands bar+doubled mini bands x10 (kept this tension) 135 2x8 close 145 2x8 medium 155 2x8 wide 165 2x8 illegal wide 1 arm KB press 70x20, 50 x20 Pressing was supersetted with 1 arm pulldown 3x15 and BB shrugs 3x20 Incline DB flare extension 35x15, 50x10, 55x8 supersetted w/wheelbarrow upper back work 3x20
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Workout #1 Warmup: 45 degree hypers x20, GHR x20, Rev hyper x20, Standing Abs x20, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg DL 2x5, hip mobility work, light sled drags Caber walks 4x100, with the last two being 50 yards down and then turning around with caber in hand and walking the 50 yards back. Rest about 15 minutes and eat a protein/fat snack Workout #2 2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6 Light 2 Pause power snatch 95x3 115 4x3 ME Cambered bar box squat w/light band over plates (counting bar as 45lbs) barx10 135x5 135+bands x5 225x2 275x2 315x2 365x2 405x1 add belt here 435x1 455x1 475x1 500x1 Pin 1 Rack speed pulls 315x2 425x2 435x2 445x2 455x2 465x2 High box jumps 3x5 Rev hypers 4x20 Bench crunch laying on rumble roller 3x20 Lots of work done today so I split it into two workout with a little rest and a snack in between to stay fueled up. I have been on this keto diet for a little over a month now and am now starting to feel it effect my endurance a little. I am able to counteract this to some extent by getting in some fats pre-workout along with taking some exogenous ketones. The strength still felt pretty good today and I think I am effectively retaining muscle and strength to a pretty high degree by performing max effort work. I kept the power snatch drill light, it may take some time for the bicep to get comfy in that long stretched position before I can start using real weight. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Throws
Light Hammer Walking winds forward/backward x10 10 wind x2 3 wind and release x5 18lb shot Toes to trig x5 Drop to one knee x5 Standing w/reverse x5 Walk and pop x5 16lb stone walk and pop x5 49lb weight Entry drill x5 2 turn "primer throws" x3 28lb weight 2 turn x10 1 turn x5 16lb sheaf Bottoms up x5 Full x5 I got a lot done today, but I felt excellent on a whole. The 18lb shot gives me some nice feedback on positioning and once I got to doing the "walk and pop" with my stone, I ended up throwing near PR level with that stone and farther than I ever had with any version of MSA in the past by several feet. Weights felt smooth and sheaf was great, I cleared a 30 foot fence all 5 full throws. Good stuff, hopefully I can throw hammer a little next week without aggravating the bicep.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday ME Bench
Warmup: Cuff complex, upper body sled drags, incline DB bench 4x20, band pullaparts 4x20, DB curls 3x20, 1 arm band extensions 3x20, 1 arm pulldown 2x15, KB shrug 3x20 ME BB Pin Press from chest barx10 135x5 185x5 225x3 275x2 315x1 335x1 355x1 SSB JM Press (counting bar as 45lbs) 135x10, 185x5, 225x5, 275x5 2 rounds of superset of 2 hand band extensions to failure, neck harness x20, bent raise x10 I got in way earlier than everyone else today so I just did my back work as part of my warmup with the pulldowns and shrugs etc. One of our powerlifters was doing ME pin press from chest so I just worked in, 355 was a little bit of a grind, I was 50/50 on if I could get 365 so I finished on a positive note. Dead starts off a low pin always remind you about lots of little details easily forgotten when you have an eccentric phase on the bench. I am looking forward to my cheat meal and carbing up later on.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Throws
LH Walking winds x10 forward/backward 18lb Shot Toes to trig x5 Standing no reverse x5 Walk and pop x5 16lb stone walk and pop x7 49lb weight Entry drill x5 2 turn throw x6 1 turn x3 28lb weight 2 turn "transition throw" x3 16lb sheaf Bottoms up x5 Full x5 Mediocre day today. I was a little worn out from my shift yesterday and I also made the mistake of setting up my trig on a very slight downward grade. The combination of the two factors made for some awkward timing and the throws were all several feet less than on Friday. These things happen sometimes and as a result I kept the volume moderate since I figured that my form was a little off.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Two workout tuesday
Workout #1 Heavy hammer Walking winds 2x10 10 wind x2 3 wind and release into ground x5 Light hammer 1 wind throw x4 2 wind throw x4 3 wind throw x4 Rest 15 minutes Workout #2 DE Upper Warmup: Upper body sled drags, DB bench 2x20, DB pullovers 2x15 Fat Bar DE Bench w/monster mini bands barx10 bar+doubled monster minis x10 165 2x3 close 165 +ankle weights on wrists 4x3 with medium and wide grips Benching was supersetted w/22lb med ball throws 6x3 and wheelbarrow rows 3x20 Finished w/2 rounds of superset of straight arm pulldowns x10, KB bottoms up press x20, 1 arm band extension x40 and DB curl x20 Today was the first time since central florida that I have thrown the hammer at all. I am trying to let my bad arm heal as much as possible. I did all throws with the light hammer and they felt pretty good. I did not push the intensity and just focused on staying long so as to keep the stress off of the torn bicep. I should have a 14lb hammer to work with pretty soon as well. More than likely I will not throw the heavy hammer until a week before the games since that is much worse on my injury, I will instead rely on the 3 wind and release into ground drill with the HH to maintain a feel for it.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Double Sessions
Workout #1 Warmup: GHR x20, Rev hyper x20, 45 degree hyper x20, Standing abs x30, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deadlift x10, hip mobility work Caber walks 2x100 yards Caber runs x2 10 step and turn drill x3 Went back to gym and rested about 10-15 minutes and knocked down a snack of fats, protein and ketones to fuel up for workout #2 2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6 Light 2 Pause power snatch 95x3 115x3 135 3x3 DE SSB Box Squat w/bands (counting bar as 45lbs) bar+strong band x5 bar+strong+light band x5 (kept this tension throughout) 135x3 225 8x2 Deficit Deadlift standing on 4" box w/hook grip 315x2, 365x1, 405x1, 455x1, 495x1, 545x1 3 rounds of superset of: Rev hyper x20, standing BB twist x20, Jump rope x50 Bench roller crunch 2x20 Lots of things done today. The caber did not hurt the bad arm to throw which was a pleasant surprise. Squatting against the band tension I used was focused mainly on bar speed today. I was going to go heavy on some sort of DL and one of our powerlifters was doing the deficit deads, all weights up to 545 moved well enough and I may have had another 40+lbs left in me but the psoas in the low back started to act up so I called it at 545. Good day overall. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Throws
18lb shot Toes to trig x5 Drop to one knee x5 Standing w/reverse x5 16lb stone Walk and pop x8 56lb weight Entry drill x5 2 turn throw x5 28lb weight 2 turn throw x10 1 turn x5 WOB x5 Not bad today overall, had not used the 56 in a while so it took a few throws to get used to it again, same with WOB.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Upper
Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, band pullapart 4x20 Seated Fat Bar Overhead Pin Press barx10 125x5 165x3 185x2 205x1 215x1 230x1 240x1 PR 245x1 PR The ME work was supersetted w/wide grip pulldowns 5x15 and Meadows rows 3x10 Finished w/3 rounds of a superset of 1 arm landmine alternating BB throws x10, 2 arm outside the leg KB swing x20, neck harness x20 |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Throws
18lb shot Various standing throw progression starting at toes to trig and going into power position x9 1,2,3, throw rocking drill x5 Walk and pop x8 16lb stone walk and pop x10 56lb weight Entry drill x6 2 turn throw x6 49lb weight x6 28 lb weight "transition throw" x3 16lb sheaf Bottoms up x5 Full x8 Not too stellar today. The shot/stone work went ok, the weight work all felt off, timing and balance was just not consistent, sheaf was more of the same. I would normally say this is a CNS fatigue thing for me when I perform like this. Yesterday was my cheat day and I carbed up last night so I would not think I would be fatigued like this. I just need some better rest I am guessing.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Hey Chaz, where was the bar set for the OH pin presses? Never done them personally and might give them a go!
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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I set the pins so the bar is around mouth level. Definitely a little awkward but a welcome new challenge. They work nicely for me because i have poor flexibility in the rack position for regular overhead press. I got the idea from some old westside stuff. Give it a shot.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Hybrid Throwing/Lifting
Heavy Hammer Walking winds x20 forward/backward 10 wind x2 3 wind and release into ground x5 Light Hammer 1 wind throw x4 2 wind throw x4 3 wind throw x8 Got in a bit more volume, still inconsistent and need better balance on the finish. Next week I will give the HH a try and hope the bicep holds up. Lifting Warmup: Cuff complex, Incline DB press 2x20, DB pullover 2x15 DE Fat Bar bench w/doubled monster minis barx10 bar+bands x10 165 6x3 CMW grips Benching was supersetted w/1 arm pulldown 3x10 and Rev hyper shrug 3x20 2 rounds of superset of walking KB bottoms up press x10, KB shrug x10, straight arm pulldown x10 Finished w/some light band extensions and DB curls to failure |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Double Sessions
Morning ME Upper Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, band pullaparts 4x20 Incline BB Bench barx10 135x10 185x5 225x3 255x2 275x1 295x1 just felt really bad, stopped here Inclines were supersetted w/Meadow's rows x10, 4x5 3 rounds of the following complex: 1 arm BB throws on landmine x10, Double outside the leg KB swings x20, wide grip pulldowns x10 Super crappy morning, I had a little too much fun on my cheat day and the combination of losing weight on the diet, not resting enough yesterday and excessive alcohol consumption really sabotaged my strength. 295 was a grinder on the incline which is just pathetic for me. I went home, ate a bunch of meat, hydrated and took a nap to power up for the PM throwing. PM Throws 18lb shot Standing throw progression x8 Standing w/reverse x5 Walk and pop x3 16lb stone walk and pop x6 12lb shot walk and pop x4 56lb weight Entry drill x3 2 turn x3 49lb weight 2 turn x3 28lb weight 2 turn x10 WOB x5 The PM session was much more productive than the AM throwing. My form started to fade a bit after so many throws but I think that is more due to coming up on the two month mark of a strict Keto diet and losing a good bit of lard and weight. At this point I think little details can really make or break my performance. In this last week or so of being strict keto I am going to definately up my meat consumption and try the old Poliquin "meat and nuts breakfast" thing in order to prevent muscle loss and allow me to perform as best as I can. Next week will also be the last week of hard training for the upcoming two games that I have, I have to push hard.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday Throws
18lb shot Standing throw progression x10 16lb stone Standing w/reverse x3 12lb shot Standing w/reverse x3 12lb walk and pop x5 56lb weight Entry drill x3 2 turns x3 49lb weight x5 28lb weight x3 16lb sheaf Bottoms up drill x5 Full throw x5
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday DE Upper
Warmup: Cuff complex, Flat DB press 2x20, DB pullover 2x15 DE Fat Bar Bench w/doubled monster mini bands barx20 barx10 added bands here 165 CMW grips 6x3 Benching was supersetted w/rev hyper shrugs 3x20 2 rounds of superset of KB bottoms up press x20, KB shrugs x10, Hammer curl x20 Normally I would have thrown hammer first before doing this moderate lifting session. It was a monsoon out and I learned my lesson about throwing hammer when its wet outside. Everything felt like crap as I expected. Simple workout.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Double Sessions
Workout #1 Warmup: GHR x20, Rev hyper x20, 45 degree hyper x20, Standing abs x20, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deadlift x10, hip mobility work Caber walks x100 yards Caber runs x2 12 step and turn drill x2 Caber turns x4 Went back to gym and rested about 10-15 minutes and knocked down a snack of fats and protein to power up for workout #2 2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6 2 Pause power snatch 135 x3 165 2x2 185x1 195x1 205x1 DE SSB Box Squat w/bands (counting bar as 45lbs) bar+strong band x5 bar+strong+light band x5 (kept this tension throughout) 135x3 225x2 275x2 315x2 365x2 405x1 add belt 455x1 475x1 BB Speed Deadlifts against quaded minibands standing on 2" platform w/hook grip 135 3x1 225 2x1 275 2x1 315x1 365x1 Jumps from knees 3x5 High box jumps 3x5 Standing BB twists 2x20 Everything felt pretty good today, I didn't go for a true max in anything but wanted to feel some weight. This was the heaviest I have gone in a snatch type of movement since the injury and it felt fine. Squats moved pretty well but I can tell the weight loss has weakened me a little here. On the deads I just pulled until things slowed down a little. Overall good day, last heavy lower body day leading into the games next weekend.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Hammers
22lb Hammer Walking winds forward/backward x10 10 wind x2 3 wind and release x5 22lb hammer throws 2 wind x3 3 wind x5 16lb Hammer throws 3 wind x6 14 lb hammer throws 3 wind x4 I must admit that I was nervous about the arm holding up while throwing the 22lb hammer. I last threw it at central florida and it tore up my poorly healed arm pretty seriously. Luckily today things were different, not only did I not have discomfort, but distances were not bad either. I am feeling much better about my games next weekend now.
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