Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Fri Aug 7 2009- DBS

World Gym solo

below knee rack pulls (worksets paused)
135 2x6
225x4
old 42 centurion straps down
315x2
straps up and belt
405x1
495x1
585x2 @8
635x2 @9
660x2 @9.25

closegrip floor press
135x5
225x5
295x1
325x3 @8.5
345x3 @9
325x3 @8.5
325x3 @9

beltless squats to parallel bench paused
135x5
225x5
315x5 @8
350x5 @8.5
365x5 @9

pullups
3x8

rope face pulls
150 3x10

trained today because of work tomorrow and my sisters 22nd bday party. put the old suit on for the rack pulls just because i trained last night and my core was pretty sore from it. Everything moved good today, was esp happy with the squats, usually i get a little twinge in the knee with 315 beltless but nothing today.

Tony Parrella · Senior Member

Tues Aug 11 2009- SBD

World Gym with Dj and Joe

squats
135 2x6
225x4
left knee wrap
315x1
belt and right knee wrap
405x1
500x1 @8.5
545x1 @9
590x1 @9.25- PR
500x3 @9

closegrip thumbless bench with doubled monster minis
135x5
135x5- add bands
225x5 @8.5
245x5 @9- paused last rep on both sets

beltless sumo deadlift to knees
225x5
315x5 @8
405x5 @8.5
405x5 @8.5
405x5 @9

standing single leg curls
80 2x8

decline situps with 45lb plate held in front
3x10

walk on tmill x10 min at 3.5 mph 2.0 incline

strong training by everyone tonight. havent done a heavy belt/wrap squat in a while, 545 felt good and 590 was a good choice tonight, moved pretty decently. tried out the sumo to knees, really hits the posterior chain well. DJ did a 600 belt/wraps squat and Joe did 525.

Tony Parrella · Senior Member

Thurs Aug 13 2009- BSD

World GYm with DJ and Joe

bench (worksets paused)
135 2x6
225x5
275x1
50 super katana
315x2
1 board
405x1 @8
455x2 @8.5
475x1 @9
495x1 @9.25
475x1 @9.5

front squats to below parallel box
135x5
belt
225x5 @8
275x5 @9
300x5 @9

closestance good mornings
135x5
225x5 @8

bicep curls
80 3x8

pushdowns
110x8
120x8
110x8

calf machine
4x12

ran for 10 min on tmill at 6.0 mph

pretty happy with the workout today. bench is feeling good and my lockout was solid tonight. 495 moved well tonight. front squats to the low box are very tough but a great movement. low back was a little tight from the sumos the other day so only hit one set of the good mornings. DJ was feeling a little under recovered but still managed a 440 raw 2 board and Joe got 365 to a 2 board.

Tony Parrella · Senior Member

Sat Aug 15 2009- DBS

World Gym with DJ and Joe

deads off 4 in box (worksets paused)
135 2x6
225x4
315x2
belt
405x2 @8
455x3 @9
495x3 @9.25
545x2 @9.5

floor press
135x5
225x5
315x3 @8
340x3 @9
355x3 @9.25

beltless squats paused to parallel bench
135x5
225x3
315x3 @8
365x3 @8.5
405x3 @9
405x3 @9

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

hip abd
3x10

db rear delts
50 3x8

ran 1 mile on tmill at 5.5- 6.0 mph

did the best i could today, felt a little tired goin into the gym today. Not a pr day on the box deads but the weights moved. Tris were still a little fatigued from the shirt bench the other day. box squats went well overall. DJ pulled off the box for 585x1 and hit a 405 closegrip thumbless bench and Joe worked the sumo dead.

Tony Parrella · Senior Member

Tues Aug 18 2009- SBD Deload Week

World Gym with Joe

front squats
135 2x6
225x4
light wraps and belt
275x3 @7
315x3 @8
335x3 @8
345x3 @8

closegrip thumbless bench
135 2x5
225x5
275x5 @8- last rep paused
275x5 @8- last rep paused

beltless stiff leg romanians
225x5
315x5 @7.5
315x5 @8
315x5 @8

standing single leg curl
70x8
80x8
80x8

decline situps with 12lb bar
3x10

walk on tmill at 3.5 mph with various inclines for 12 min

took it light today with everything, deloading this week and then starting up again next week for the october meet. wanted to keep the rpes between 7 and 8 which worked good. Joe took it light as well doin some front squats with 315 with a belt.

Tony Parrella · Senior Member

Thurs Aug 20 2009- BSD Deload

World GYm with DJ and Joe

raw bench
135 2x6
225x5
275x1
315x1 @7
315x1 @7
315x1 @8
335x1 @8
335x1 @8

beltless front squats to low box
135x5
225x5 @8
225x5 @8
225x5 @8

beltless closestance goodmornings
135x5
185x5 @7
225x5 @8
245x5 @8

db curls
45x6
50 2x6

pushdowns
100x8
110x8

calf machine
4x12

ran 1 mile on tmill at 6.2 mph

easy day, kept the rpes low again to rest up for the competition cycle. front squats paused to the box are a great movement, really hits the core and mid back as well as legs and hips. DJ had an off day but will rework some things and get back and track and Joe did the same weights as me.

Tony Parrella · Senior Member

Sat Aug 22 2009- DBS Deload/kinda

Powerhouse GYm with Yonkers crew, DJ, A train and Danny

mod sumo deads
135 2x6
225x4
old 42 titan suit straps down and belt
315x2
straps up
405x1
495x1 @8
585x2 @8.5
640x1 @9.25
660x1 @9.5

closegrip floor press
135x5
225x5
315x5 @8.5
315x5 @8.5
315x5 @9

beltless parallel box squats paused
135x5
225x5
315x5 @8
365x5 @8.5

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

reverse pec deck
110x8
130x8
150x8

hip abd
3x10

very happy with the sumos today. 660 is a huge pr (most i pulled sumo was 585x2) so im going to try it out at the regionals in october. the old titan suit is perfect for mod sumo and 660 pushed me but i may have been able to get 10lbs more. Just gotta tweak the form a little. Kept the other stuff light to rest for the upcoming week of training. DJ worked on his form and has a plan thats gonna be very successful come october. Danny hit a 585 dead for a 25lb pr. Mike had a great bench day hitting 2 paused singles with 435 and then 3 sets of triples paused with 400. Thanks to anthony scolaro for comin down and helpin us out, always good to see him and the rest of the YPC.

Tony Parrella · Senior Member

Tues Aug 25 2009- SBD

World Gym with DJ and Joe

squats
135 2x6
225x4
42 super centurion straps up and belt
315x2
405x1
wraps
505x1
585x1 @8.5
635x1 @9
straps down
550x2 @8.5
550x2 @9

closegrip thumbless bench
135 2x5
225x5
275x5 @8
285x5 @8.5- paused last rep on both sets

beltless sumo halting deadlifts
225x5
315x3
405x3 @8
405x3 @8
405x3 @8.5

standing single leg curl
70 3x8

nautalis ab crunch
185 2x10

decent night overall. the super cent is kinda loose in the straps so im gonna get them pinched but not too much to impact depth too much. Depth was at parallel for 585 and 635 and below on the straps down work. I need to throw the good mornings back into the mix as the last time i did suit work i felt very comfortable from the gms. My descent has gotten a little faster which is helping the depth just need to practice a little more. DJ did a 655 straps down and joe did 565 straps down. Ill use my other 42 centurion in two weeks and see how that goes.

Tony Parrella · Senior Member

Thurs Aug 27 2009- BSD

World Gym with DJ and Joe

bench (worksets paused)
135 2x6
225x5
275x1
add 48 super katana
315x2
add 1 board
405x2 @8
455x2 @10? (see below)
add doubled monster minis
315x3 @8.5
365x2 @9 (missed third)
385x1 @9.5

front squats to below parallel box paused
135x5
225x5 @8
belt
275x5 @8.5
315x5 @9

good mornings (slightly wider than shoulder width)
225x5 @8
belt
275x3 @8.5
315x5 @9

ezbar curls
80x8
90 2x8

pushdowns
100x8
120 2x8

calf machine
4x12

ran 1 mile on tmill at 6.0 mph

weird night on the benches. the 48 super had virtually no pop to it at all (bought it used but thought it had some potentional) and the 455 set proved it. Its a decent training shirt, but ill stick with the 50 super katana for the regionals. liked the band work havent done it in a while but i will throw that into the mix now and again. fronts felt strong tonight as well as good mornings. DJ benched 485 plus doubled mm in the shirt and Joe hit some doubles with 385 shirted.

Tony Parrella · Senior Member

Sat Aug 29 2009- DBS

World Gym with Joe

squat stance good mornings
95x8
135x5
225x5
belt
275x5 @8
315x6 @8.5
335x5 @9
315x5 @9

closegrip thumbless iso mio bench
135 2x6
225x3
275x3 @8
300x3 @9
315x3 @9

beltless parallel box squats paused
225x5
315x5 @8
315x5 @8.5

had to cut this workout short today so skipped assistance. was supposed to do rack pulls but i was still a little sore from thursday so hit the gms instead which are prob more effective anyway. iso mio bench went good also.

Tony Parrella · Senior Member

Sun Aug 30 2009

seated military press
95x8
135x5
185x5
185x5

side laterals
40x8
45x8

reverse pec deck
120 3x8

hip abd
3x12

seated calf raise
4plates 3x10

ran 10 min on tmill at 5.5 mph

stretching

Tony Parrella · Senior Member

Tues Sep 1 2009- SBD

World GYm with Dj and Joe

squats (olympic shoes)
135 2x6
225x4
315x2
belt and wraps
405x2 @7.5
500x2 @8.5
510x2 @9
525x2 @9
535x2 @9

closegrip thumbless bench (last rep paused)
135x5
225x5
295x5 @8.5
305x5 @9

beltless sumo deads paused out of rack (plates 3in off floor)
230x5
320x5
410x5 @8
410x5 @8
410x5 @8

45 deg hyperext with light band
3x8

decline situps with 12 lb bar
3x10

really good lifting all around today. squats had good speed and the lower bar position kept me more upright and hopefully will solve some gear depth problems. beltless sumos felt great as well. DJ worked up to a top set of pause squats with 500x2 belt only.

Tony Parrella · Senior Member

Thurs Sep 3 2009- BSD

raw bench
135 2x6
225x5
275x1
325x3 @8.5
350x3 @9
350x3 @9
350x3 @9.5
350x3 @10

front squats
135x5
belt
225x5
275x5 @8.5
315x5 @9

close stance good mornings- belt
225x5 @8
255x5 @8
225x5 @8

bicep curls
80 3x8

calf machine
4x12

ran 1 mile on tmill at 6.0 mph

bench was pretty decent today, been a few weeks since i did any significant volume raw. overall i was happy with it even though the rpes were higher than i wanted them to be. front squats went well, happy that the knee feels better and went without the box for the first time in a while.

Tony Parrella · Senior Member

Sat Sep 5 2009- DBS

World Gym Solo

deads off 3 in block (worksets paused)- olympic shoes, so more like 4 in
135 2x8
225x5
315x2
belt
405x3 @8
455x3 @9
500x3 @9.25

floor press
140x5
230x5
320x3 @8.5
340x3 @9
340x3 @9
320x4 @9.25

beltless squats to bench paused with doubled monster minis
135x5
225x5 @8
275x3 @8.5
275x3 @9

hammer strength high row
3px6
3p +25 2x6

hip abd
3x10

reverse pec deck
120 3x8

nautalis ab crunch
185 2x10

ran 10' on tmill at 6.0 mph

Box work has been off the last few times, maybe just a little under-recovered. I originally was gonna pull off the box with bands but the setup wasnt producing much tension so i canned it and just went regular. I think i can do better with my wrestling shoes next time. Floor presses were ok nothing crazy and the squats were a little tougher than i wanted them to be. Just need to recover over the next few days.