Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Thurs Jul 9 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
275x1
320x3 @8
345x3 @9
365x3 @9.5
350x3 @9
350x3 @9

closegrip bench paused
225x2
275x3 @8
315x3 @9
335x3 @9.5
315x3 @9

straight bar curls
90 3x8

pushdowns
110x8
120x8
110x8

close stance good mornings
135 3x6

calf raises
4x10

walk/run on tmill x10 min

had a decent night, got some good volume in on the bench. DJ hit a nice paused pr with 430 and Joe was doing his thing with 315 and 325.

Tony Parrella · Senior Member

Fri Jul 10 2009

World Gym with Joe- trained today, cousins wedding is tomm

mod sumo deads (bottom position of rack, plates ~3 in off ground)
135 2x8
225x5
old 42 centurion and belt
315x2
straps up
405x1
500x1 @8.5
550x1 @9
585x3 @9- paused
500x1 @9- wider stance

front squats to above parallel bench paused
135x5
225x5
belt
275x5 @8.5
275x5 @9
275x5 @9

close stance good mornings
135x5
225x5
belt
275x5 @9
275x5 @9
275x5 @9

tbar machine rows
3px6
3P+25x6
4px6

hip abd
3x10

hip add
3x10

rope face pulls
150 4x10

nautalis ab crunch
185 3x10

ran on tmill x10 min at 5.0 to 5.5 mph

today went good overall. first time pulling sumo in a suit and was just planning on hitting some singles. 585 felt pretty comfortable but i still need to work on my form just a little and also practice from the floor. i actually like doing these now so if it keeps going good i may switch over, but at least today was a success. the knee feels good, front went well and so did gms. starting up again on tuesday with the new and improved DJ/rts/shieko routine, im excited to see what happens with that.

Tony Parrella · Senior Member

Tues Jul 14 2009

World Gym with DJ and Joe

raw squats paused to parallel box
135 2x5
225x5
315x3
belt and wraps
405x3 @8
430x3 @8.5
450x3 @9
475x3 @9
no box
405x3 @8.5

closegrip thumbless bench
135 2x8
225x5
275x5 @8
285x5 @9
285x5 @9

beltless sumo deads paused
225x5
315x5 @8
405x5 @9
405x5 @9
315x5 @8

single leg curl
70x8
75x8
80x8

decline situps with 30lb bar
2x8
1x10 with 5kg med ball

elliptical x10 min

today went well overall. first day on the new routine and felt pretty strong on everything. did the squats to the parallel box with wraps and then decided to try without the box for the first time since the meet. felt ok with the wraps so im gradually going to work those in. sumo deads were tough beltless but i feel these working. DJ did a nice 590 belt/wraps squat and Joe did 500x4 belt/wraps.

Tony Parrella · Senior Member

Thurs Jul 16 2009

World Gym with Joe

raw bench
135 2x8
225x5
275x1
305x5 @8
315x5 @8.5
320x5 @9
325x5 @9

beltless front squats
135 2x5
wraps
225x5 @8
255x5 @8.5
275x5 @9

close stance good mornings
135x5
225x5 @8
belt
225x5 @8
225x5 @8.5

straight bar curls
80 3x8

pushdowns
100x8
110 2x8

calf machine
4x12

ran on tmill x10 min at 5.5 mph

raw bench went good, cut back by one set now that im benching more frequently. front squats felt good but still need a knee wrap but with the wraps theres no pain and at least i can squat. Joe looked strong tonight doing 305x5 on the bench and 275x5 on front squats.

Tony Parrella · Senior Member

Sat Jul 18 2009

World Gym with DJ and Joe- got like 3.5 hrs sleep last night and worked today so wasnt expecting too much today

below knee rack pulls
135 2x8
225x5
315x3
belt
405x1
495x1
585x3 @9
635x3 @9.25

closegrip floor press
135 2x5
225x5
285x5 @8
315x5 @8.5
325x5 @9
330x5 @9
330x5 @9

beltless high bar squats paused to above parallel bench
135x5
225x5
315x5 @8
315x5 @8
315x5 @8.5

tbar row machine
3px6
3p+25 2x6

hip abd
2x10

hip add
2x10

reverse pec deck
120 3x8

nautalis ab crunch
185 3x10

ran 1 mile on tmill at 6.0 mph

cut back on the rack pulls by one set, low back was getting a little tight. floor presses were easy and the squats went well also. liking this new way of training hopefully it has some carryover. the run felt good too, wasnt breathing heavy at all when i stopped.

Tony Parrella · Senior Member

Sun Jul 19 2009

standing military press
95 2x6
135 3x5

side laterals
35x8
40x8

rope face pulls
120x10
150x10
150x10

seated calf raise
4plates 3x10

elliptical x 12 min

stretching

Tony Parrella · Senior Member

Tues Jul 21 2009

WOrld GYm with Joe

squats
135 2x6
left knee wrap
225x5
315x1
42 centurion straps down, belt and right knee wrap
405x2
505x3 @8.5
535x3 @8.5
545x3 @9
550x3 @9

closegrip thumbless bench
135 2x5
225x5
275x6 @8
300x6 @9- last rep paused on both sets

stiff leg romanian deads beltless
225x5
315x5 @8
315x5 @8
335x5 @8.5

standing single leg curl
70x8
75x8
80x8

decline situps
1x10 with 25lb plate
2x10 with 45lb plate

45 deg hypers
1x10 with 25lb plate
1x10 with 30lb bar across back

walk on tmill x10 min at 3.5 mph

felt strong on everything tonight. squats went real good in the new suit, form and depth were right on, the good mornings and low back work is def helping in that department. cut back the benching by a set for thursday also. Joe did some straps down triples with 505 and 510 after getting a nosebleed which was pretty cool.

Tony Parrella · Senior Member

Thurs Jul 23 2009

World GYm with DJ and Joe

raw bench
135 2x8
225x5
275x1
315x4 @8
340x4 @9
340x4 @9
345x4 @9.25

beltless front squats
135 2x5
wraps
225x5 @8
275x5 @8.5
275x5 @9

beltless wide stance good mornings
135x5
225x5 @8
255x5 @9

barbell bicep curls
80 3x8

pushdowns
100x8
120 2x8

calf machine
4x12

ran 1 mile on tmill at 6.0-6.2 mph

bench started out slow but last two sets were the best. fronts felt ok just had problems keeping the bar on my shoulders. bench feels pretty good lately gonna get in the shirt in two weeks to see where im at. Joe hit sets of 4 with 315 and DJ grinded out a 450 closegrip bench.

Tony Parrella · Senior Member

Sat Jul 25 2009

World Gym with DJ and Joe

deads off 4in platform (worksets paused)
135 2x6
225x5
315x2
belt
420x5 @8
455x5 @8.5
500x5 @9.25
405x5 @8

closegrip thumbless iso mio bench
135 2x5
225x3
275x3 @8
300x3 @8.5
315x3 @9
315x3 @9
275x3 @8

beltless highbar squats to above parallel bench paused
135x5
225x5
315x5 @8
335x5 @8.5
335x5 @9

tbar machine
3px6
3p+25 2x6

hip abd
3x10

hip add
3x10

rope face pulls
150 3x10

nautalis ab crunch
185 3x10

box work went well, feel pretty good with those. iso mio bench is fun as always too. Joe hit a nice triple off the box with 475 and DJ finished his deload week with 405 speed deads.

Tony Parrella · Senior Member

Sun Jul 26 2009

seated military press
95 2x6
135x5
185x5
135x8

side laterals
40 2x8

rope face pulls
150 3x10

seated calf raise
4 plates 2x10

walk on tmill x10 min at 3.5 mph with increasing incline

Tony Parrella · Senior Member

Tues Jul 28 2009

WOrld Gym with Dj and Joe

squats
135 2x6
left knee wrap
225x5
choked blue bands (~200)
225x2
belt
315x2
both knees wrapped
405x3 @8
440x3 @8.5
460x3 @9
425x3 @8.5

closegrip thumbless bench
135 2x5
225x5
275x5 @8.5
290x5 @9

sumo deads paused
225x5
315x5 @8
belt
405x5 @8.5
425x5 @8.5
315x5 @8- no belt

decline situps with 20lb bar
3x10

speed was good on the squats tonight, havent done bands in a while and they were a good change. sumo deads felt very strong, hips have gotten a lot stronger in the past month. DJ squatted a nice 630 straps down wraps and Joe kept pace with everyone.

-- Edited by Tony Parrella on Wednesday 29th of July 2009 04:05:33 AM

Tony Parrella · Senior Member

Thurs Jul 30 2009

World Gym with DJ

bench
135 2x8
225x5
275x1
48 katana
315x2
2 board paused
365x1
405x3 @8
440x3 @9
460x2 @9
475x2 @9.5

wide stance box squats paused beltless
135 2x5
225x5
315x5 @8
315x5 @8.5
345x3 @9

closestance good mornings beltless
225x5 @8
225x5 @8.5

pushdowns
100x8
120x8
120x8

db curls
50 2x6

calf machine
4x12

ran 10 min on tmill at 5.5 mph

shirt work went ok today, lockout feels about where its always been. DJ did paused singles with the shirt with 475 and 505 which looked easy.

Tony Parrella · Senior Member

Sat Aug 1 2009- DBS

World Gym solo

sumo deads (worksets paused on floor)
135 2x6
225x4
34 trx straps down and belt
315x2
straps up
405x1
505x2 @8.5
550x2 @9
585x2 @9.25

floor press
140x5
230x5
300x4 @8
320x4 @8.5
330x4 @9
340x4 @9
300x4 @8

single leg press
1pps x6
1pps +25 x6
2pps x6
2pps +20 x6

tbar row machine
3px6
3p+35x6
4px6

hip abd
3x12

reverse pec deck
120x8
130x8
130x8

nautalis ab crunch
185 3x10

walk on tmill x10min at 3.5 mph and increasing incline

feeling a little under-recovered this week but still had a decent lift. First time pulling in a semi tight suit sumo and i think i just need to keep my chest up a little more. 585 moved ok but it can be better. floor presses felt easy and rested the knee today with no squats. I like this new way of training so far but it requires a little more recovery than i needed in the past.

Tony Parrella · Senior Member

Tues Aug 4 2009- SBD

World GYm with DJ and Joe

front squats
135 2x6
left knee wrap
225x4
right knee wrap and belt
275x2
325x3 @8.5
340x2 @9
365x3 @9
385x3 @9.5

close grip thumbless bench (last rep paused on all sets)
135 2x5
225x5
275x5 @8.5
300x5 @9

beltless trap bar stiff leg romanians
225x5
315x5 @8
405x5 @9
425x5 @9

standing single leg curl
70x8
80x8
85x8

decline situps with 15lb bar
3x10

pullthroughs
3x10

good night all around today. fronts felt pretty good i just wish i didnt need to wrap the left knee anymore but the weight is moving so ill take it. 385 felt heavy and its hard to breathe with that on your neck. everything else went good too. Joe did a nice 335x2 front squat belt only and DJ did pause squats with 470 and 500 before missing 530 and then comin back to nail it on a second try, great stuff.