Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Thurs May 28 2009

World Gym with DJ and Joe

bench (full commands on worksets)
135 2x8
225x4
285x1
48 rage x
315x2
1 board
405x1 @8
no board
455x1 @9.25
1/2 board
475xm- shirt was really tight on the arms, pinching the hell out of my left bicep

closegrip raw paused
225x2
315x3 @9
315x3 @9
315x3 @9
315x3 @9.25

straight bar bicep curls
70 3x10

pushdowns
100x8
110x8
110x8

standing calf raise
100 4x10

ran 1 mile on tmill at 6.0 mph

i guess my arms have grown over the past three weeks because the shirt is super tight on the arms and is biting down hard on my bicep/brachioradialis tendon. It was worse this week than last. Next week i will take my opener with the 50 rage x, and then put the katana on. it goes on quickly but still gives about the same support and is looser on the arms. well see how it goes.

Tony Reid · Senior Member

All looked strong! Do you compete in the 98s or 220s?

Very nice 687!---your boy ought to invest in some kicks though.

Tony Parrella · Senior Member

Tony Reid wrote:

All looked strong! Do you compete in the 98s or 220s?

Very nice 687!---your boy ought to invest in some kicks though.

Thanks Tony. Im at 198, yeah he wasnt lifting this week and was wearing a pair of 3 dollar sandals he got at walmart haha. Guess he figured he could spot me better barefoot

Tony Parrella · Senior Member

Sat May 30 2009

World Gym with DJ

deadlifts off 4 in box (worksets paused)
135 2x8
225x5
315x2
405x1- belt
500x2 @9
550x2 @9.5
500x3 @9.25

single leg press (sled weighs 100)
190x6
280x6
320x5
280x6

trap bar stiff leg deads
225x6
315x6- belt
405x6
315x8

tbar machine
3px6
3p+35 x6
4px6

hip abd
3x10

pullups
bw 2x6

db rear delts
60 2x8

nautalis ab crunch
185 3x10

back was still tight from squatting so no prs off the box this time around. speed and power off the box wasnt there and i didnt want to push it. i was still able to get some decent work in though. DJ did a nice 580x1 iso mio dead. this coming up is the last week of heavy training before nationals.

Tony Parrella · Senior Member

Sun May 31 2009

closegrip bench thumbless
135 2x8
iso mio
225x3
275x2 @8
305x3 @8.5
320x3 @9
335x2 @9.25
315x3 @9.25

closegrip paused with doubled monster minis
185x5 @8
225x3 @8.5
255x3 @9.25
225x3 @9

side laterals
35x8
40x8

rope face pulls
110x10
150x10
150x10

db hammer curls
40x8
45x8

seated calf raise
4p 2x10

stretching x 15 min

Tony Parrella · Senior Member

Tues Jun 2 2009

World Gym with DJ and Joe

squats
135 2x6
225x4
33 trx straps down and belt
315x2
straps up
455x1
wraps
550x1 @8
625x1 @9
660x1 @9.5
625x1 @9
- depth the best its been

front squats
135x5
225x5- belt
wraps
315x5 @9
340x3 @9.25
wraps off
275x5 @9

beltless stiff leg romanian deads
225x6
315x6
315x6
315x6

standing single leg curl
75x8
75x8
80x8

decline situps with 15lb bar
3x10

had a pretty good night overall. depth was right on, form was the best its been and the weights felt good. the 660 was a little slower than i wanted it to be but i wont complain, everything went good tonight. fronts felt easy and after nationals i wanna start working those in again on a regular basis. I will most likely squat my opener for a single next week to help keep the form fresh in my mind. DJ looked strong tonight getting into the gear for the first time in a while and hitting 675 easy and then a big 710. Joe stayed belt and wraps and did some reps with 500, good night overall. Ill put some videos up later.

Tony Parrella · Senior Member

some video action from yesterday:

625 1st time- www.youtube.com/watch?v=3Kp5dX4chOs

660- www.youtube.com/watch?v=THgLo3QD6Es

625 2nd time- www.youtube.com/watch?v=1xYso3LDSiE

DJ 710- www.youtube.com/watch?v=f4JF-2Ez9KM

Tony Parrella · Senior Member

Thurs Jun 4 2009

World Gym with DJ and Joe

bench (full commands on worksets)
135 2x8
225x4
285x1
50 rage x
315x2
375x1
430x1 @ 8.5
50 katana
455x1 @9- 1/4 in from touching

closegrip paused raw
225x3
315x2 @9
340x2 @9
365x1 @9.5
325x2 @9.25
315x3 @9.25

standing alt db curls
45 2x6
50x6

pushdowns
100x8
110x8
120x8

seated calf machine
4x12

ran 1 mile on tmill at 6.0 mph

not bad today, hit my opener in the 50 rage x which was no problem and then switched to the katana. the katana is looser than my 48 rage x but much easier to touch and gives me just as much support. my forearm/brachioradialis was bothering me so i shut down the shirt work after the 455 but hopefully ill be good for a pr at the meet. my strength feels pretty good overall. DJ shirted up and hit 505 and 525 paused to a 2 board easily.

Tony Parrella · Senior Member

Fri Jun 5 2009

Worlds solo

deadlifts
135 2x8
225x4
36 Max DL
315x1
405x1- belt
500x1 @8
590x3 @9.25

single leg press (sled=100)
190x6
280x5
320x5
280x6

stiff leg romanian deads
225x6
315x5
405x5- belt
455x3

tbar machine row
3p x6
3p +35 2x6

db rear delts
50 2x8

ab crunch
3x10

sauna x 15 min

Lifted today because i have to work tomorrow and then goin to my friends 30th bday party later on. Plan was to work up to one set of deads with the max dl. the suit grabs a little more at lockout compared to the hardcore. 590x3 felt pretty decent so well see what happens at the meet. Gonna hit some closegrip bench sunday, squat opener tues, and light bench wed.

Tony Parrella · Senior Member

Sun Jun 7 2009

closegrip bench thumbless (last rep paused on each set)
140 2x8
230x4
280x3 @8
320x3 @8.5
320x3 @9
330x3 @9
320x3 @9

closegrip bench with doubled monster minis
140x5
230x5 @9
250x3 @9.25
230x5 @9.25

side laterals
35x8
40x8

rope face pulls
110x10
150x10
150x10

seated calf raise
4 plates 3x8

elliptical x15 min
tmill x 10 min
sauna x 10 min

Tony Parrella · Senior Member

Sat Jun 13 2009

USAPL Nationals- Denver, CO

bw: 89.14 kg

squats
617- good                       http://www.youtube.com/watch?v=TGZUtd4XZys
650- miss on depth 2-1   http://www.youtube.com/watch?v=x80cxxuBcjM
650- same                       http://www.youtube.com/watch?v=bH9raSPvxgg

bench
429- good
switch to katana
451- good                     http://www.youtube.com/watch?v=E0ocrOKpAkg
468- miss at lockout      http://www.youtube.com/watch?v=EnVDJrZIkpI

dead
584- good
611- good
628- good                     http://www.youtube.com/watch?v=FzVANKMn_hE

1696 total, 4th place 198 open

Well needless to say im a little dissappointed with the way things went. I guess anytime you do something good its always harder to surpass it. I did 1757 in march but everything went right that day. Im happy that i qualified for next year and that i took 4th at my first nationals. Ill break it down by lift:

squat- 617 felt ok, but i think i took too big of a jump for that day to 650. i was a little lighter and my suit felt looser but i still need to improve my depth. my squat has always felt strong but it was just some technical issues that needed to be addressed. The right side of my back spasmed up after my 2nd attempt which affected my third and deads. From the video it looks like they were close, maybe passable at 2-1, but i have to do better next time. After i only got my opener in i knew it was not gonna be a pr day.

bench- 429 and 451 were easy. im going to open with the katana from now on with 451 or so and save an attempt. 468 was moving great up until lockout. i think more shirt/lockout work will help in the long run.

dead- had to play it a little conservative here due to the back spasm. it worked out because i got 4th by 2.5 kg. i made all three deads for the 4th time in my career, but i think im ready to open heavier and leave it all on the platform.

so all in all not a terrible day, i think just the traveling for the first time combined with the speed of the meet may have thrown me off but im gonna learn from the experience and come back next year stronger. Had a great time hanging out with nemow and bernstien, also big thanks to kristle who came with me and was a big help with attempt cards and video. She also can adjust a bench shirt like no other. Anthony Scolaro went 1762 and had a great meet which was a long time comin for him. I plan to rest on squats for about 3 weeks or so and let the patellar tendonitis heal but i have some other training ideas to try. Next meet will be Northeast regionals in october.

Date: Jun 18, 2009

Good work Tony!
Seems that you might not be the only one with depth issues on the squats. Seems like everyone in the USAPL/CPU/IPF are all having issues. Perhaps they are getting a little too sticky. Anyways I think you are right about opening a little heavier and leaving more on the platform. I see the guy who won was just a tiny bit ahead of where you were at your last meet. If all went your way today, there would have been a good war going on!

Tony Reid · Senior Member

Tony-
Good job! Your first Nationals and a good showing. It will all get easier from here. There are so many nerves and new and fast things going on that just making it through is an accomplishment of it's own. I hope you take some good from the experience and are able to use it for next time. I know w/ your training and a couple of adaptations your numbers will really jump at your next meet and you'll be able to carry that through your next Nationals.

Tony Parrella · Senior Member

Jordan Linteris wrote:

Good work Tony!
Seems that you might not be the only one with depth issues on the squats. Seems like everyone in the USAPL/CPU/IPF are all having issues. Perhaps they are getting a little too sticky. Anyways I think you are right about opening a little heavier and leaving more on the platform. I see the guy who won was just a tiny bit ahead of where you were at your last meet. If all went your way today, there would have been a good war going on!

thanks dude. each meet is a learning experience so im just gonna keep improving.