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C. Fay Training Log

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CharlesFay View Drop Down
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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 9:05pm
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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CharlesFay View Drop Down
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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 9:07pm
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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CharlesFay View Drop Down
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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 7:51pm
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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CharlesFay View Drop Down
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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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CharlesFay View Drop Down
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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 11:20am
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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CharlesFay View Drop Down
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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 11:23am
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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CharlesFay View Drop Down
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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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CharlesFay View Drop Down
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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 11:39am
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 12:26pm
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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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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CharlesFay View Drop Down
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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 9:05pm
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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CharlesFay View Drop Down
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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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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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CharlesFay View Drop Down
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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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CharlesFay View Drop Down
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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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CharlesFay View Drop Down
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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 9:22pm
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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