Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Sat Dec 20 2008

Worlds with Joe

raw deads off 4 in block (with olympic shoes)- work sets paused
135 2x8
225x5
315x3
405x5 @8 belt
425x5 @9
440x5 @9
425x5 @9

front squats beltless with 50lbs of hanging weight from chains
135x5 @8
185x5 @8
205x5 @9

stiff leg deads with quaded monster minis
185x5 @8
225x5 @9- belt
315x5 @10

hammer strength high row
3 pps x8
3 pps +25 2x8

db rear delts
50 3x8

nautalis ab crunch
170 3x10

elliptical x 10 min

pretty decent day of lifting today. box work went ok, the olympic shoes makes deadlifting harder (which was the point) but it really works the posterior well. fronts were pretty easy and the last set of band stiff legs were challenging. Joe had a good day hitting sets of 5 with 405 off the box.

-- Edited by Tony Parrella at 02:24, 2008-12-21

Tony Parrella · Senior Member

Sun Dec 21 2008

Worlds with Joe

closegrip bench thumbless
140 2x8
add doubled monster minis
140x5
190x1- add 2 board
240x3 @8
250x3 @8
250x3 @8
260x3 @9
260x3 @9

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

closegrip 3 boards paused
230x3
340x3 @10
330x3 @9

side laterals
30 2x10

face pulls
100 3x10

seated calf raise
4 plates 3x10

elliptical x 18 min
tmill x 15 min

Tony Parrella · Senior Member

Tues Dec 23 2008

WOrlds with DJ and Joe

beltless squats
135 2x8
225x5
315x1
365x1
415x3 @8
420x3 @9
425x3 @9
435x3 @9.5
415x3 @9

stiff leg romanians beltless
225x4
315x4
335x4
345x4

beltless pause squats with choked blue bands
230x3 @8
320x3 @9
350x3 @9.5

lying hs curls
130x8
160x8
170x6

rope crunches
100x10
120 2x10

tmill x 10 min

not my best work today but pulled out a decent workout. just felt tired on the squats, think saturday had something to do with it. they actually felt better as i went along. not bad overall. Joe did some good triples and DJ wins the gold star with a huge 500x5 raw squat, big PR.

Tony Parrella · Senior Member

Fri Dec 26 2008

Worlds with Joe

raw bench
135 2x8
225x5
275x1
340x3 @8
345x3 @8
350x3 @9
350x3 @9
350x3 @10

closegrip paused
225x3
315x3
315x3
320x3

inclines paused
140x5
230x5
250x5

ezbar curls
3x8 80

vbar pushdowns
2x10 100

calf machine
3x15

elliptical x 10 min

nice day of benching. sets had decent speed and felt good. based on how i did today i may be able to break my pr of 365x3 for two sets in the coming weeks. Joe was a little off tonight but still hit a bunch of doubles with 315 and 325. DJ had a real good workout yesterday nailing 430 for 3 singles.

Tony Parrella · Senior Member

Sat Dec 27 2008

Worlds with Joe

raw deadlift
135 2x8
225x5
315x3
405x1- belt
495x1
565x5 @10
505x5 @9

front squats
135x5
225x5 @8- belt
275x5 @9
285x5 @9

stiff leg romanians off 45 lb plate with blue band
135x5
225x5 @8- belt
285x5 @9

tbar rows
3plates x8
3 plates and 25 x8
4 plates x 6

reverse pec deck
120 3x8

nautalis ab crunch
170 3x10

had an alright workout. was a little fatigued from work today-worked with a 13 year old kid hit by a car, severe brain injury, who needs almost total assistance to sit up and keep his head straight- makes you really appreciate being able to wake up everyday and be able to walk and feed yourself, and especially being able to lift weights.

Anyway i was sweating profusely when i was done and felt drained. the 565 set is a 5 rep pr i believe, the front squats felt good and so did the band romanians. Joe looked pretty strong today as well. DJ had a ginormous 875 rack pull from this morning.

Tony Parrella · Senior Member

Sun Dec 28 2008

Worlds with Joe

closegrip bench thumbless iso mio
140 2x8
230x3- started iso mio here
260x3 @8
300x3 @9
300x3 @9
300x3 @9
280x3 @8

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

closegrip 3 boards paused
230x3
320x3 @9
320x3 @9

side laterals
30x10
40x10

seated calf raise
3x10 4 plates

elliptical x 18 min

felt good today, weights went up good. lockout was def worked today. joe did some isomios with 280 and 290 as well.

Tony Parrella · Senior Member

Tues Dec 30 2008

Worlds with DJ and Joe

squats
135 2x8
225x5
315x1
add belt and 33 trx
405x2
505x1- wraps
595x1 @9
640x3 @9.5- depth was parallel

raw squats with choked blue bands and belt
225x3
315x3 @9
405x3 @9.5
315x5 @9

stiff leg romanians
225x3
335x3 @8- belt
355x3 @8
405x3 @9
425x3 @9

nautalis ab crunch
180 3x10

pretty decent night overall. second time in the 33 trx and first time using the olympic shoes with gear, still not completely sold on the olympic shoes helping me on squats but well see. the 640 set moved pretty good, i was just hoping to sink them a little deeper. my new years resolution is to learn how to make depth in tighter gear. band squats were ok also. Joe had a good night doing 605 in his suit and DJ hit an easy single with 585 straps down and ace wraps, missed 635 but came back to do 420x2 pause squat with the blue bands and 495 3x3 dead off 4in box.

Randall_Truscott · Member

Strong training! nice raw numbers. The DJ your talking about?? the one from new york, friends with ed debus. sorry if im way off but im jsut taking a guess cuz the dj i know has similar numbers to what your posting about him. sorry i've been away from the forums for about a year and im just coming back now.

Again, strong training!

Tony Parrella · Senior Member

Randall_Truscott wrote:

Strong training! nice raw numbers. The DJ your talking about?? the one from new york, friends with ed debus. sorry if im way off but im jsut taking a guess cuz the dj i know has similar numbers to what your posting about him. sorry i've been away from the forums for about a year and im just coming back now.

Again, strong training!

thanks bro. yeah thats the dj im talking about. hes really made some progress the last year, im hoping he can get 1800+ at his next meet.

Randall_Truscott · Member

Nice! tell him Randall said Hi, i met him at NERB in 06 lol. if u could tell him to email me thatd be great, randall_truscott@hotmail.com

thanks bro and once again, strong numbers!

Jonathan Stewart · Senior Member

Strong squats Tony, how do you like the TRX...are you a fairly fast squatter (rebound)?

Is DJ a Jr.?

Little D.J. · Member

Hey Jon

Yea im a junior, im 22 yrs old, around 255 bodyweight 6'3.
Tony i apologize in advance for hackin your journal bro!

My best meet lifts in the usapl are a 665/470/620
In the gym my best lifts RAW are 500 x 5/460 x 1/590 x 5
and with the gear 735 (but it was high)/ either a 500 or 525 bench cant remember and a 640 x 1 raw deadlift....

But the thing is, tony is 3 years older than me and like 60 lbs less than me and he can still hit the numbers i do! If i were usapl 198 open competitors, id seriously fear tony, ive seen this kid do some crazy stuff
and im not just saying this because he's my training partner, but id be willing to throw down $ that if all the top 198 national competitiors were to do like a nationals meet raw, that tony would definetly win. I know for a fact he can raw squat more than all the 198's, his raw bench would be in the top 2-3 and his deadlift would be up there int he top 5.

-- Edited by Little D.J. at 17:19, 2009-01-01

Tony Parrella · Senior Member

Little D.J. wrote:

Hey Jon

Yea im a junior, im 22 yrs old, around 255 bodyweight 6'3.
Tony i apologize in advance for hackin your journal bro!

My best meet lifts in the usapl are a 665/470/620
In the gym my best lifts RAW are 500 x 5/460 x 1/590 x 5
and with the gear 735 (but it was high)/ either a 500 or 525 bench cant remember and a 640 x 1 raw deadlift....

But the thing is, tony is 3 years older than me and like 60 lbs less than me and he can still hit the numbers i do! If i were usapl 198 open competitors, id seriously fear tony, ive seen this kid do some crazy stuff
and im not just saying this because he's my training partner, but id be willing to throw down $ that if all the top 198 national competitiors were to do like a nationals meet raw, that tony would definetly win. I know for a fact he can raw squat more than all the 198's, his raw bench would be in the top 2-3 and his deadlift would be up there int he top 5.

-- Edited by Little D.J. at 17:19, 2009-01-01

DJ gives me way too much credit, i havent done anything in this sport yet. I appreciate the words bro but i know that i have a ways to go before i can hit those kind of numbers. my goals are to hit 1750 or so in march and then try for a top 5 placing at nationals. If anything its DJ who people should be looking out for, hes made a ton of progress in the last year or so and once he gets better in the gear will make a name for himself.

Jonathan Stewart · Senior Member

Little D.J. wrote:

Hey Jon

Yea im a junior, im 22 yrs old, around 255 bodyweight 6'3.
Tony i apologize in advance for hackin your journal bro!

My best meet lifts in the usapl are a 665/470/620
In the gym my best lifts RAW are 500 x 5/460 x 1/590 x 5
and with the gear 735 (but it was high)/ either a 500 or 525 bench cant remember and a 640 x 1 raw deadlift....

But the thing is, tony is 3 years older than me and like 60 lbs less than me and he can still hit the numbers i do! If i were usapl 198 open competitors, id seriously fear tony, ive seen this kid do some crazy stuff
and im not just saying this because he's my training partner, but id be willing to throw down $ that if all the top 198 national competitiors were to do like a nationals meet raw, that tony would definetly win. I know for a fact he can raw squat more than all the 198's, his raw bench would be in the top 2-3 and his deadlift would be up there int he top 5.

-- Edited by Little D.J. at 17:19, 2009-01-01

I agree Tony, DJ your best combination total in the USAPL would of got you 4th at Jr. Worlds last year in the 110's, and you're likely way past that this year. Is the goal to win Nationals and go to Jr. World's in Sao Paolo next year?

Regardless, both of you are very strong and have made considerable progress...big things are in the future.

-- Edited by Jonathan Stewart at 22:57, 2009-01-01

-- Edited by Jonathan Stewart at 22:57, 2009-01-01