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Tony Parrella


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RE: Tony Parrella Training Log
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Tony Reid wrote:

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.


thanks a lot Tony.  i definitely learned a lot and im gonna apply all that to my training. thanks again for the support

 



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Tony Parrella


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Sat Jun 20 2009

World Gym with DJ

pullups
3x8 bodyweight

tbar rows
3plates 3x6

trap bar stiff leg deads
225 3x8

hammer strength high row
3p 2x6
3p+25 x6

hip abd
3x10

hip add
3x10

reverse pec deck
120 3x8

nautalis ab crunch
185 3x10

elliptical x 10 min

just wanted to come in and hit some light back work, will start up again tomm.

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Tony Parrella


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Sun Jun 21 1009

closegrip bench thumbless
140 2x8
230x5
280x5 @8
280x5 @8
280x5 @8
280x5 @8
280x5 @9

floor press
225x5
275x5 @8
295x5 @8.5
315x5 @9

side laterals
35x8
40x8

rope face pulls
110x10
130x10
150x10

seated calf raise
4 plates 3x10

elliptical x 12 min
stretching x 12 min

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Tony Parrella


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Tues Jun 23 2009

World Gym with DJ and Joe

stiff leg romanian deads
135 2x8
225x5
315x2
belt
405x5 @8
435x5 @8
455x5 @9
405x5 @8

leg press (legs a little wider with weight mostly on heels)
4ppsx6 @7
5ppsx6 @8
5ppsx6 @8.5

beltless sumo deads paused
230x5
320x5 @8
370x5 @8.5
410x5 @9

wide stance good mornings beltless (kept it light to focus on squat suit arch)
135x5
155x5
185x5

lying hs curls
130x8
160x8
130x8

decline situps with 12 lb bar
3x10

good first day back. hit some good volume today and really focused on strengthening my posterior chain. leg presses were good and gonna stick with them until the knee feels good enough to start squatting. the good mornings went great and i think those will help big time for my suited squat.

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Tony Parrella


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Thurs Jun 25 2009

World Gym with DJ and Joe

bench
135 2x8
225x5
275x1
305x5 @8
315x5 @8.5
315x5 @9
315x5 @9
320x5 @9

closegrip bench paused to 2 board
225x2
275x5 @8
290x5 @9
300x5 @9

standing barbell curls
80 3x8

pushdowns
100 3x8

close stance good mornings (just to stretch out a little)
135 3x6

calf machine
4x12

elliptical x10 min

felt strong today with the benches. i think its a pr for x5. everything moved good overall. hit a few good mornings just to stretch the back and hamstrings which were sore from tuesday. DJ hit some easy singles with 425 as a top set and Joe did 300x5 for a few sets.

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Mike Tuchscherer


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Sorry I didn't get to congratulate you on your Nationals results sooner. That's really a good job for your first nats. It's a tough meet to do well at sometimes, so give yourself a pat on the back for doing what you did.

Sorry I didn't get to stop by and say hello in person!

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Tony Parrella


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thanks for the kind words mike. i didnt have a good day by any means but at least i know im close to being halfway decent at this sport. my buddy who came in third at 198 said that any meet i do from now on will seem easier just because the nationals is faster and ultra-competitive. it was great to see you lift in person and you def left some weight on the platform. too bad i didnt get a chance to talk to you in person but im sure in the future. thanks again


Sat Jun 27 2009

World Gym with DJ

below knee rack pulls (worksets paused)
135 2x8
225x5
315x3
belt
405x1
495x1
585x3 @8.5
610x3 @9
640x3 @9.5

trap bar stiff leg deads
135x5
225x5
belt
315 3x5- 8,8,8.5

power cleans
135x5 @7
185x5 @8.5
185x5 @9
belt
205x3 @9

tbar machine
3px5
3p+25x6
3p+35x6

hip abd
3x10

hip add
3x10

reverse pec deck
120 3x8

nautalis ab crunch
185 2x10

brought back the old power cleans which hit my mid back nicely. rack pulls went well, good day overall.

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Tony Parrella


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Sun Jun 28 2009

Closegrip bench thumbless
140 2x8
add 3 board
230x5
280x3 @7.5
320x3 @8
340x3 @9
360x3 @9.5
320x3 @9

floor press
230x5
320x4 @9
325x4 @9
340x2 @9

side laterals
40 2x8

rope face pulls
120x10
150x10
150x10

pushdowns
100 2x8

seated calf raise
4 plates 3x10

went to the beach afterward and ran around on the sand and jumped in the water with kristles dog, so i guess that counts as cardio

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Tony Parrella


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Tues Jun 30 2009

World Gym with DJ and Joe

wide stance good mornings
95x8
135x6
185x3
belt
225x3
275x3 @8
315x3 @8
315x3 @8.5
315x3 @9
315x3 @9
315x3 @9

leg press
1ppsx6
2ppsx6
3ppsx6
4ppsx6 @7
5ppsx6 @8- knee wrap on left
4ppsx6 @7- no knee wrap

sumo deads paused
225x3
315x3
405x3 @8.5, belt
455x5 @9
315x5 @8 beltless

stiff leg romanians beltless
225x8
275x8
325x8

decline situps with 15 lb bar
3x10

had a really good night. knee is feeling pretty good and im really liking the good mornings because it is targeting my weak spot perfectly. took it a little easier on the leg press tonight; sumos went good i think 455x5 is a pr but ive never really pulled anything heavy sumo. I am staying conventional but sumos, like the gms, are helping strengthen the posterior chain. DJ did an easy 620 straps down/wraps squat and Joe looked solid with 405 for reps.

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Tony Parrella


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Thurs Jul 2 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
275x1
325x4 @8.5
340x4 @9
340x4 @9.5
325x4 @9
325x4 @9

2bd paused with 50 rage x paused
315x3
405x3 @9
450x2 @9.5
425x3 @9.5

ez bar curls
90 3x8

pushdowns
100 2x8
120x8

closestance gms
135 3x6

seated calf machine
3x12

elliptical x12 min

ok night. was pretty shot by the time the board work came around, i think that shirt is starting to lose a little of its pop. DJ paused 450, 475, and 500 for singles in the shirt and joe hit a bunch of 4's with 295 to 315.



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Tony Parrella


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Sat Jul 4 2009

World Gym with DJ

deads off 4in box (worksets paused)
135 2x8
225x5
315x2
415x5 @8- belt
445x5 @8.5
470x5 @9
480x5 @9

beltless squats to above parallel bench paused
135x5
225x5
275x5 @8
315x5 @8.5
315x5 @9
225x5 @7- used a monster mini band around both legs for more abduction

beltless close stance goodmornings with doubled monster minis
135x5 @8
185x5 @8.5
225x5 @9- belt

tbar row machine
3px6
3p+25x6
4px6

hip abd
3x10

hip add
3x10

db rear delts
55 3x8

nautalis ab crunch
185 2x10

good work today. box work felt good but i was glad to be able to do some form of squatting with very little discomfort. i will work these in as ive noticied more pain the deeper i go. so ill stick with these for a while and just focus on sitting back and exploding up. good mornings with the bands are not easy. DJ pulled 635 from the rack and hit an easy 350x5 on closegrip bench.

-- Edited by Tony Parrella on Monday 6th of July 2009 01:24:19 AM

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Tony Parrella


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Sun Jul 5 2009- happy birthday to me, made it another year

closegrip thumbless iso mio bench
140 2x8
start iso mio
230x3
280x3 @8
290x3 @8.5
300x3 @9
310x3 @9
300x4 @9

floor press
230x3
320x3 @8.5
330x3 @9
340x3 @9

side laterals
40x8
45x8

rope face pulls
120x10
150x10
150x10

seated calf raise
4px10
4p+10x10
4p+20x10

had a nice lift today. tricep power feels pretty good. gonna do another week of the routine im on and then try a sheiko/rts/DJ workout the following week.

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Tony Parrella


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Tues Jul 7 2009

World Gym with DJ and Joe

squats to bench (1" above parallel, paused on bench)
135 2x5
225x5
belt
315x5 @8
365x5 @8.5
405x5 @9
405x5 @9
405x5 @9

wide stance good mornings
135x5
225x5 @8.5
belt
275x5 @9
285x5 @9
no belt
225x5 @8.5

sumo deadlifts
225x5
315x3 @7
belt
405x3 @8.5
475x3 @9
500x3 @9

standing single leg curls
70x8
75x8
75x8

decline situps with 18lb bar
3x10

first time squatting (sort of) since the meet and it felt decent. squatting to the bench helps me sit back more so in the long run this will help. 405 felt light so i guess thats a good thing. sumos are coming along well, form feels good and its helping to strengthen my weak spots. 500x3 is a pr and on friday im goin to pull with a suit and see what that does for me. DJ hit a 515 pause squat and Joe wasnt at his best but still did 5s with 405 and 425.

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JordanLinteris


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Posts: 362
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Tony! I found a youtube vid of you from the usapl nationals!!!


Tony 438 pound opener



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The way to Jordan's heart, is through his left ventricle.
TRON


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BEEEEEEEEEEEEEP!

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