Reactive Training Systems

Little D.J. · Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Fri Jan 2 2009

Solo session at worlds

raw bench
135 2x8
225x5
295x1
345x3 @8
365x3 @9.5
375x2 @9.5
355x3 @9
360x2 @9.5

closegrip bench paused
225x1
280x5 @8
280x5 @9
280x5 @9
280x5 @9
280x5 @9.5

flyes
40 2x10

ez bar curls
80 3x8

calf machine
3x15

started off slow today but ended up having a very good workout. 345 felt easy and i jumped maybe a bit too much to 365 which the third rep was tough. the 375 felt good and the other sets after did too. glad i was able to keep repping 350+ for multiple sets. closegrips felt strong and by that time i was shot so finished up with some assistance work. i think the extra volume is making me handle heavier weights better.

Tony Parrella · Senior Member

Sat Jan 3 2009

Worldsl with DJ

below knee rack pulls- used thicker bar, explained below
140 2x8
230x5
320x3
410x1
500x1- belt and straps
590x1 @9
680x1 @10
660xmiss??- form was a little off today

front squats
135x5
225x3 @8- belt
275x3 @8
315x3 @9
325x4 @9, slid off my shoulders goin for the fifth
365x1 @9.5, slid off again towards the end but still got it

floor deads off 45 lb plate with green band, paused
135x3
225x1
315x3 @8- belt
405x5 @9
365x5 @9

tbar machine
3plates x 8
3p +25 x6
4p x6

db rear delts
55 3x8

nautlis ab crunch
185 3x10

my brothers wrestling tournament x 3.5 hours

pretty decent day. used the thicker bar today because about 90% of the bars at the gym are bent and rack pulls will bend the hell outta them. i have some trouble gripping the thicker bar so i used double overhand with straps. 680 was tough and i was hoping for a double but didnt happen today. fronts felt strong except the bar kept rollin off my shoulders, the 325 set felt easy and on the 5th just rolled off. band deads felt good too. DJ did some nice farmer walks and blasted through his assistance work.

Tony Parrella · Senior Member

Sun Jan 4 2009

closegrip bench thumbless
135 2x8
225x5- add 2 board
275x1
315x3 @8
315x3 @8.5
325x3 @9
335x3 @9.5

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

side laterals
40 2x10

rope face pulls
100x10
130x10
150x10

seated calf raise
3x10 4 plates

elliptical x15 min
tmill x 10 min
stretching

tris were shot from all the benching on friday, so did the best i could and cut out the paused 3 boards. not bad overall

Tony Parrella · Senior Member

Tues Jan 6 2009

Worlds with DJ

raw squats
135 2x8
225x5
315x1
405x1- belt
475x3 @9
505x3 @9.5
515x2 @10
455x5 @9.5

pause squats raw
225x2
315x5 @8.5, belt
365x5 @9
405x3 @9.5

stiff leg romanians
225 2x8

seated hs curl
120x8
150x8
150x8

leg lifts with elbow support
3x10

elliptical x 8 min- legs were tired by this point

ok day of lifting. 505x3 and 515x2 are both prs, although about a year and half ago i did 500 for 3x3. pauses felt strong but my glute/hamstring was tweaking a little so i cut the weight down on the stiff legs. DJ had a good night hitting apr 520x3 raw squat and then messed around in a tight deadlift suit hitting 600 and a close miss with 650.

Tony Parrella · Senior Member

Thurs Jan 8 2009

Worlds with DJ

bench
135 2x8
225x5
295x1
add 48 rage x
315x2
405x1
add 1 board
475x1 @9
475x1 @9 - paused
500x1 @9.5 -full commands
435x3 @9.5 - no board, just tried to squeeze these down, prob got to about where the 1 board was

closegrip paused bench raw
225x2
295x4 @8.5
315x4 @9
340x1 @9
375x1 @9.5

db curls
45 2x6

pushdowns
100 2x10

calf machine
3x15

ran on treadmill: 15 min total
5' at 5.0
5' at 5.6
5' at 6.0

felt strong tonight on everything, even running. shirt work went good, 500 is a pr to the 1 board so hopefully i can get it to the chest next time. i think the sunday lockout work is helping. i think 375 is a pr for paused cg also. Ran for the first time in a while, wasnt that winded when i got off either so gonna try and do that once a week or so. DJ finished up his cycle by doin an easy 440 and was very close with 470, but after did 405x4 which is strong after taking heavy singles. good work all around tonight

-- Edited by Tony Parrella at 16:05, 2009-01-09

Tony Parrella · Senior Member

Sat Jan 10 2009

WOrlds by myself

deads off 4 in block, worksets paused
135 2x8
225x5
315x2- belt
405x1
475x3 @9
500x3 @9
520x3 @9
545x3 @9.5

stiff leg romanians, belt and olympic shoes
315x8
405x6

front squats
135x5
225x6- belt
255x6

tbar row machine
3p x8
4p x6
3p +25 x8

db rear delts
50 3x8

decline situps with 15lb bar
3x10

ran 1 mile on tmill at 5.0 mph

good day of deadlifting. felt like i got stronger with each set off the box, my previous best was 550x2 touch and go (i think), and hit a solid triple with 545 paused. glute was twinging a little but worked through it. stiff legs and front went good as well. i cant believe i actually like running, i used to do a lot in high school for wrestling, i just want to make sure i dont burn my legs out for tuesday.

Tony Parrella · Senior Member

Sun Jan 11 2009

Yonkers Powerhouse gym with YPC

closegrip thumbless bench
135 2x8
225x5
275x1
315x3 @8.5
325x3 @9
340x3 @9
355x3 @9.5
315x6 @9.5

closegrip floor press
225x5
315x5 @9
340x3 @9.5

closegrip 3 board paused with 90lbs of chain
135x3
225x5
315x3 @9
335x2 @9.5

side laterals
40 2x10

rope face pulls
80x10
100 2x10

seated calf raise
4p x10
4p +25 2x10

elliptical x 10 min

good day of benching, felt strong on all movements and liked using the chain on the 3 boards. Good to see everyone from the YPC and met the new guys, lots of good lifting goin around today, mike hit a very strong and easy 680, everyone should be putting up nice numbers at the meet.

Tony Parrella · Senior Member

So i have a small dilemma with training. i am in week 5 of my cycle and am feeling good about the squat, really good about the bench, and somewhat decent on the deadlift. My meet is March 22 and if i take this week off i will have 8 weeks of training and 1 light week before the meet. I should have planned it out a little better beforehand I guess.

I may squat tomorrow in the suit bottoms and wraps mostly because i want to use my olympic shoes and see how they work. Im just gonna do 2-3 worksets and do some light assistance work, cardio and stretch out. Might take a week off from benching and do some light back work but no deads on saturday but well see what happens. I feel pretty confident on the bench shirt right now and hopefully in the suit i can get depth a little easier. So well see what happens, id like to keep going but wanna really hit something nice before nationals and gain some momentum.

Tony Parrella · Senior Member

Tues Jan 13 2009

just did some leg machines today, and stretched out. i left my gym bag home cause i knew if i brought it i would squat.

leg ext
150 3x10

lying hs curls
120 3x10

abduction machine
80 3x12

adduction machine
100 3x12

standing hs curl
60 2x12

nautalis ab crunch
170 3x10

ran 1.5 miles on treadmill- i think it was around 13-14 min or so

gonna just stretch and do cardio the rest of the week, start up again on sunday.

Tony Parrella · Senior Member

Sun Jan 18 2009

closegrip thumbless bench
135 2x8
225x5
255x5 @8
275x5 @9
275x5 @9
275x5 @9
275x5 @9

closegrip floor press
230x5
280x5 @8
300x5 @9

closegrip 3 board paused
225x3
275x5 @8.5
300x5 @9

side laterals
40x8
45x6

ab crunch
170 3x10

seated calf raise
4 plates 3x10

elliptical x 15 min
tmill x15 min

good easy day, went through everything pretty quickly. Saw on the 2008 powerlifting watch rankings for single ply DJs total was #40 and i was at #11, so weve made some good progress, but still have work to do.

Tony Parrella · Senior Member

Tues Jan 20 2009

Worlds with DJ and Joe

raw squats
135 2x8
225x5
315x1
390x10 @9 - belt
425x10 @10

beltless pause squats
315x5 @8.5
345x5 @9

stiff leg romanians beltless
225x8
275x8
275x8

lying hs curls
130x8
160x8
160x8

decline situps with 10lb bar
3x10

tmill x 10 min- 4.0 incline, 3.8 mph

good first day back. used the new olympic shoes and form felt good. ive decided to go back to my old routine of two top sets for squats because i seem to respond the best to that, especially raw. 390 and 425 felt light on my back just getting i little fatigued from the sets of 10. DJ had a good night of squatting and finished up with some high rep deads and it was good to see joe healed up from a back injury a few weeks ago.

Jonathan Stewart · Senior Member

Strong raw squats Tony.

Tony Parrella · Senior Member

thank jonathan

Tony Parrella · Senior Member

Thurs Jan 22 2009

WOrlds with DJ and Joe

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

closegrip paused bench
275x5 @9
275x5 @9
275x5 @9
275x5 @9.5

standing ez bar curls
70 3x8

pushdowns
100 2x8

Ran on Treadmill 6.0 mph for 1 mile

good bench day back, everything felt pretty easy. hopefully i can replicate the success i had last time around with the bench. DJ did some easy 335 2x10 and Joe hit 295 and 305 for sets of 5.