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Tony Parrella


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RE: Tony Parrella Training Log
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Tues Sep 8 2009- SBD

World Gym with DJ

squats (oly shoes)
135 2x6
225x4
315x2
42 centurion straps up and belt
405x1
wraps
505x1
600x1 @9- perfect depth
650x1 @9.25- a little higher
straps down
585x2 @9

closegrip thumbless bench with feet on bench, paused last rep each set
135 2x6
225x5 @8
275x5 @8.5
300x5 @9

beltless stiff leg romanian deads
225x5
315x5 @7.5
365x5 @8.5
315x5 @8

45 deg hyperextensions with 30 lb bar
3x8

decline situps with 15lb bar
2x10

pretty happy with the day. used the red 42 centurion and the lower bar position really helped my form today, felt the most comfortable than i have in a long time. depth on 600 was right on and 650 was a little higher but ill work on it. Both moved good anyway, ill try and get some vids up of them. DJ squatted belt and wraps 585x2 and 605x2 which is pretty sick, def a 700 gear squat at the meet.

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Tony Parrella


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DJ 585
http://www.youtube.com/watch?v=KF5x-55wV0E

600x1
http://www.youtube.com/watch?v=mm1I2DspAW4

650x1
http://www.youtube.com/watch?v=Au2NkwJvXb4

585x2 straps down
http://www.youtube.com/watch?v=gJrrp9r4WaY

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Tony Parrella


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Thurs Sep 10 2009- BSD

World Gym with DJ

bench (full commands on worksets)
135 2x6
225x5
275x1
50 super katana
315x2
1 board
405x1 @8
to chest
455x1 @9
475x1 @9.5
455x1 @9.25

front squats
135x5
225x3
belt
275x3 @8
325x3 @9
365x2 @9.25- bar slipped a little, think i could have gotten three

sumo good mornings paused on pins
225x3 @8
belt
315x3 @9
365x3 @9.25

barbell curls
90 3x8

pushdowns
100x8
120x8
120x8

calf machine
3x12

ran 1 mile on tmill at 6.0- 6.5 mph

benching was ok today. I was hitting these same weights good off the 1 board so wanted to see how it was to the chest. a little harder but thats the way it goes. 475 is a pr paused to the chest. Good front squats today, woulda done 3 with 365 but bar moved on the second rep so cut it there. sumo gms paused were tough but effective. DJ hit some crazy 4 board band tension and 405 beltless paused high bar squats. Had video of the benches but erased them by accident.


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Tony Parrella


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Sun Sep 13 2009- DBS

Golds GYm in carlisle, PA

Sumo Deads
135 2x8
225x4
42 red centurion straps down
315x1
straps up and belt
405x1
495x1 @8
600x1 @9- see below

floor press
225x5
315x5 @8.5
335x3 @9
315x5 @9

beltless pause squat
135x3
225x3
315x3 @8
340x3 @8.5
340x3 @8.5

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

hip abd
3x10

hip add
3x10

reverse pec deck
140 3x8

ab crunch machine
3x10

been a busy weekend. I drove up with my family to see my sisters soccer game yesterday at Dickinson College. I got up at 530 sat to get to the gym before we left at 8. When i called fri they said they open at 5. When i got there the sign said they open at 7, so i figured i could get it in on sunday sometime. Found a golds gym 2 min from the hotel in pa then realized when i got there i couldnt use chalk or baby powder. They had a decent ivanko bar but for some reason with the 600 it slipped a little, the weight didnt feel bad just the slippage. I think ill stick with the old centurion i used last time for the sumos. Floor press was fairly average. Pause squats went good havent done them in a while i will start to work those in on thurs or sat.

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Tony Parrella


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Tues Sep 15 2009

World Gym with Joe

squats (oly shoes)
135 2x6
225x4
42 super centurion straps down and belt
315x2
straps up
405x1
wraps
505x1 @8
605x1 @9  
http://www.youtube.com/watch?v=HTY-Uh6Rjfg
640x1 @9   
http://www.youtube.com/watch?v=8XYEpR0Juec
straps down
600x2 @9-  all worksets with decent depth   
http://www.youtube.com/watch?v=3gE6tTREtCA

closegrip thumbless bench- feet up, last rep paused on each set
135 2x6
225x5 @8
285x5 @9
315x3 @9.25

below knee sumo rack pulls
225x5
315x3
belt
405x3 @8
455x3 @8.5
495x3 @9
515x3 @9

45 deg hyperext with light band
3x8

decline situps with 15lb bar
2x10

squats had good speed tonight and depth was very close.  Form felt good, gonna use the super cent in the meet.  benches with the feet up are tough, no stability at all.  first time with the sumo rack pulls and they hit the lockout hard.  Joe had a good night doing 365x8 with a belt and steve the anasthesiologist did 295 2x8. 

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Tony Parrella


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Thurs Sep 17 2009- BSD

World Gym with DJ and Joe

raw bench
135 2x6
225x5
275x1
325x2 @8.5
365x2 @9
365x2 @9
365x2 @9.5
365x2 @9.5

front squats
135x5
225x3
belt
315x3 @8.5
315x3 @8.5

close stance good mornings
225x5 @8
255x5 @8.5
275x5 @9

db curls
45x6
50x6

pushdowns
120x8
120x8
100x8

calf machine
3x12

ran 1 mile on tmill at 6.0- 6.5 mph (9 min)

hit some heavy doubles on the bench, moved good just got fatigued by the end. Fronts and gms were good. Dj hit 2 triples with 405 and then a triple with 410 and joe did some trips with 315.

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kemchua


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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.





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