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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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Friday Upper
Warmup: Cuff complex, upper body sled drags, double overhead KB press 2x20, wide pulldown 2x20 ME Overhead Pin Press barx10 95x10 135x5 165x3 185x2 205x1 215x1 225x1 235x1 245x1 Pin press was supersetted w/pullups 4x4 DB Incline Bench 2x20 supersetted w/face pull 2x20 Finished w/rest pause sets of 100 with DB curl, DB flye, band extensions, DB overhead press and leg curl with ankle weights Felt better today after a good night of sleep and plenty of food. Closed up the gym and am now just waiting to see how bad this hurricane hits us. If we get a bunch of it, I will be on duty indefinitely dealing with the aftermath and working out will not happen for a while.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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, mobility work and BB complex BB Hip Snatch 95x5 135x3 185x1 205x1 DE Cambered Bar Box Squat barx10 135x5 225x3 315x5 325x5 335x5 345 2x5 Sumo Chair Deadlift 135x3, 185x3, 225x3, 275 2x3 45 degree hyper w/BB on back 3x10 Finished w/hanging leg raise 2x20 supersetted w/glute bridge 2x20
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Lower
Warmup: Cuff complex, upper body drags, incline DB press 4x20, band pullaparts 4x20 ME Incline Bench barx20 135x10 185x5 225x3 255x2 275x1 295x1 305x1 Inlclines were supersetted w/squatting v-handle pulldown x20, 3x10 1 arm overhead KB press 50x10, 70x10 supersetted w/CSR 2x8 DB Hammer curl 2x8 supersetted w/incline DB flare extension x20, x12 Finished w/rest pause sets of 100 on DB curl, DB overhead press, DB flye, 1 arm band extension Im pretty weak overall these days, hopefully i can gradually ramp my strength back up in the off season.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday DE Bench
Warmup: Cuff complex, upper body dragging, flat DB bench 2x20, DB pullover 2x20, band flye x30 DE BB Bench barx20 135x10 185 6x5 close, medium and wide grips Benching was supersetted w/pullups 3x4 Flat DB Bench 2x20 supersetted w/standing cable row 2x10 Flat DB extension 3x20 supersetted w/face pulls 3x20 Finished w/some mobility work
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: 45 degree hyper x20, Rev hyper x20, Standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, hip mobility work, BB complex 2 pause power snatch (pausing at knee and hip) 95x5 135x3 185x1 205x1 DE Box Squat w/cambered bar (counting it as 45lbs) barx10 135x5 225x5 work sets 315x5 345x5 365x5 385x5 405x5 added belt here Sumo Chair Deadlift: 135x3, 185x3, 225x3, 275x3, 315x3 45 degree hyper w/BB barx10 75 2x10 Puked Finished w/ab circuit Lately I have been experiencing some nausea at the end of my lower body day, this time around I puked. Its satisfying to do on occasion, to push myself to that point. Squats went up fine but were probably a little slow to be truly dynamic and probably were more repeated effort. I like the sumo pulls on the chair, maybe they will teach me how to sumo raw. The 45 degree hyper with a BB on my back is very difficult, kills the hamstrings and the second set with 75lbs pretty much took me to failure as shocking as that may be, going to try to build on this more.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday ME Upper
Warmup: Cuff complex, sled drag, DB bench 4x20, band pullapart 4x20 Squatting pulldowns w/v-handle 5x10 (I started these while waiting for people to show and continued them during my ME movement) ME Close Grip Bench barx20 135x10 185x5 225x5 275x3 315x1 335x1 355x1 1 arm overhead KB press 70 2x10 supersetted w/CSR 2x8 DB hammer curl 2x8 supersetted w/DB Extension 2x10 Finished w/rest pause sets of 100 with DB curl, DB overhead press, DB flye, 1 arm band extension Im not too strong right now and gradually trying to build back up without taking stupid risks, 355 went up fine and I could have hit a little more but will just work to that over time.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday DE Bench
Warmup: Cuff complex, upper body sled drags, incline DB press 2x20, DB pullover 2x20, band extensions x100 DE BB Bench 185 2x5 close 195 2x5 medium 205 2x5 wide Bench was supersetted w/pullups 3x5 Incline DB Bench 2x20 supersetted w/bent shrugs Incline flare extensions 2x20 supersetted w/DB curl 2x10 Finished w/mobility stuff
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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, pulldown 3x20, BB complex, mobility stuff BB Split Hip Snatch 105x5 145x3 195x1 210x1 ME Sumo Deadlift 135x5 225x5 275x3 315x2 365x1 405x1 455x1 495x1 515x1 Sumo Chair Deadlift 315 3x3 Sled drags 3 trips of 200ft 45 degree back raise w/cambered bar (counting bar as 45lbs) 65 3x10 supersetted w/ab wheel 3x10 Finished w/more ab stuff In the past as a powerlifter I gradually went to pulling sumo to take the pressure off my back. Raw I was always a better conventional puller but with some compressive gear I was able to pull more sumo. Sumo raw on the other hand has been another story and I was never good at raw sumo pulls. I am trying to gradually work them into my training to build some weaknesses and strengthen the hips. I was not expecting much and the plan was to go until form got ugly and 515 is where that happened. My sumo is still much weaker than my conventional but lets hope that by hammering this weak point that things improve all around.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday ME Upper
Warmup: Cuff complex, upper body sled drags, mobility work, double overhead KB press 2x20, band pullapart 2x20, rev hyper 2x20 ME Overhead Fat Bar Pin Press barx10 125x5 165x3 185x2 205x1 225x1 235x1 Pin press was supersetted w/strict bent rows 135 3x10 Finished w/rest pause sets of 100 on the following exercises: dumbell overhead press, db curl, db flye, band row, band extension I kept the volume low and didnt push too hard today. I was feeling a little worn down.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday DE Upper
Warmup: Cuff complex, upper body sled, flat DB bench 2x20, DB pullover 2x20, CSR 2x20, band extension x100, mobility work DE BB Bench barx10 135x10 185 2x5 close 205 2x5 medium 225 2x5 wide Bench was supersetted w/pullups 3x6 Incline DB Bench 2x20 supersetted w/rev hyper shrug Incline DB flare extension 2x20 supersetted w/DB bent raise 2x20 |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: Reverse hyper 2x20, 45 degree hyper x20, GHR x20, Standing abs x20, Pulldowns 3x20, 1 leg squat 2x10, 1 leg deadlift 2x5, mobility work and BB complex Hip Snatch 105x5 145x3 195x1 210x1 DE Buffalo Bar Box Squat w/average bands (counting bar as 45lbs) barx10 135x5 225x5 255 5x5 Sumo Chair Deadlift 275 5x3 45 degree hyper w/buffalo bar on back: barx10, 75 2x10, supersetted w/ab wheel 3x12 Finished w/various ab exercises and rev hypers 2x20 to blow up my lower back |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Upper and throws
AM Lifting Warmup: Cuff complex, upper body sled drags, Incline DB bench 2x20, CSR 2x20, Band extensions x100, mobility work ME Incline bench w/chain barx20 135x10 add 40lb chain x5 add 80lb chain x5 (kept this chain from here out) 185x3 205x1 225x1 245x1 Incline was supersetted w/heavy sled rows 5x20 1 arm KB overhead press 53x5, 70x5, 106x5 Finished w/rest pause sets of 100 reps on the following exercises: Incline DB flye, DB curl, DB overhead press, DB flare extension, Neck harness PM Throws 18lb shot Toes to trig x6 Standing no reverse x5 Standing w/reverse x5 12 lb stone Glide x5 56lb weight entry drill x5 28lb weight 2 turn x6 1 turn x5 22lb hammer 10 wind x2 3 wind and release x3 3 wind throw x6 Lots of work done today. This was my first throw session in a month. I will probably throw once a week through October and then gradually increase volume as the Florida winter season gets closer. On a positive note I didn't feel too rusty which is unusual for me so maybe my patterns are finally getting a little more ingrained. I am trying to throw hammers sans gloves now. I have naturally sweaty palms and the florida humidity doesnt help, so I have 3 different types of tack, hopefully one of them will work out for me to be able to safely throw without worrying about grip or safety. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday DE Upper
Warmup: Cuff complex, upper body sled drags, incline DB press 2x20, DB pullover 2x20, mobility work. DE BB Bench w/doubled mini bands barx20 135 6x5 w/close, medium and wide grips Bench was supersetted w/weighted pullups: bodyweight x3, +20lb x3, +40lb x3 DB Overhead press 2x20 supersetted w/rev hyper shrug 2x20 1 arm cable extension 2x20 supersetted w/face pull 2x20
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday throws
Walking HH winds 2x10 16lb shot Standing progression x8 Stand no reverse x5 Stand w/reverse x5 Glide x5 56lb weight entry drill x5 28lb weight 2 turn throw x6 1 turn throw x5 HH 10 wind drill x2 3 wind and release into ground x3 LH 3 wind throws x6 Nothing special today, gradually getting used to hammer without gloves, each tack I try is significantly different, i need to find the right one. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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, flat DB press 2x20, rev hyper 2x20, mobility work, 1 arm DB row 3x10, band pullapart 2x20 ME BB Bench w/chain barx20 135x10 135+80lb chain x5 (kept this amount of chain from here on out) 185x5 225x3 255x2 275x1 295x1 305x1 Overhead DB press 2x20 supersetted w/rev hyper shrugs Rest pause sets of 100 reps with: DB overhead press, incline flare extension, DB curl, neck harness
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday DE Bench
Warmup: Incline DB bench 2x20, cuff complex, upper body sled drags, band extension x100, DB pullover 2x20 DE BB Bench w/doubled mini bands 135 2x5 close 145 2x5 medium 155 2x5 wide Benching was supersetted w/pullups with very slow negative 3x3 DB Overhead Press 2x20 supersetted w/band row 2x20 1 arm cable extension 2x10 supersetted w/lateral raise 2x20 Finished w/mobility work |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: 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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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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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