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Post Info TOPIC: Tony Parrella Training Log
Tony Parrella


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Sat Jan 24 2009

Southside Fitness (old iron island) with DJ and Danny

below knee rack pulls (work sets paused)
135 2x8
225x5
315x3
405x1- belt
495x1
add 60 lbs chain
545x3 @9
585x3 @9
605x2 @9.5
495x6 @9.5

front squats
135x5
225x5- add belt and light knee wrap
275x5 @8.5
315x5 @9

stiff leg romanians with quaded minis
135x8
185x6 @9- belt
185x6

tbar rows
3p x6
4p x6
4p x6
3p x8

reverse pec deck
110x10
140x8
170x8

ran 1 mile on tmill at 6.0 mph

felt pretty strong on everything today. used my olympic shoes on everything today. really liked the rack work with the chains, first time ever using them, felt like i got a lot out of it. actually had 120lbs of chain but it all wasnt lifting up off the ground so it was prob adding half of the actual weight. also am gonna stick with the light wraps for fronts just to save the quads a little. danny did good today hitting 4x2 on deads with 515 and DJ hit some 700lb tire flips and stiff legs with bands.

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Ron


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Tony,

Nice numbers. Do you pull conv or sumo?

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Tony Parrella


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Ron wrote:

Tony,

Nice numbers. Do you pull conv or sumo?


thanks ron.  i pull conventional, i have done some sumo once in a while in the past just for strengthening my hips.  after nationals i would like to throw it in a little more just too see how i respond to it.



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Tony Parrella


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Sun Jan 25 2009

closegrip bench thumbless
135 2x8
135x5- add doubled monster minis
185x1
225x3 @8
245x3 @8.5
255x3 @9
265x3 @9.5
245x3 @9

closegrip floor press
230x5
310x4 @8.5
320x4 @9

closegrip 3bds paused
225x3
315x3 @9
340x3 @9.5

side laterals
40 2x8

rope face pulls
100x10
120x10
100x10

seated calf raise
4 plates 3x10

elliptical x 12 min
tmill x 10 min

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Tony Parrella


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Tues Jan 27 2009

Worlds with DJ and Joe

squats
135 2x8
225x5
315x1
405x2 - add 33 trx straps down and belt
505x4 @9- at parallel, add wraps
545x4 @9.5 - all good depth

raw pause squats with choked blue bands
225x1
315x4 @9 - belt
365x4 @9.5

stiff leg romanian deads beltless
225x1
315x5 @8.5
355x5 @9
315x5 @9

lying hs curls
130x8
150x8

rope crunches
100x10
120x10

walked on tmill x 10 min at 3.5 mph with varying inclines

felt pretty strong on everything tonight. suit straps down work was successful, i widened my stance a bit and got to depth with the tighter suit so i was happy with that. weights moved well too, 545x4 is a pr straps down i think. pauses and stiff legs moved great as well. DJ did some good raw work with 425 2x8 and 405x5 paused and Joe was a little bit off his best numbers for reps but still gave a good effort.

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Tony Parrella


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Thurs Jan 29 2009

Worlds with DJ

raw bench
135 2x8
225x5
275x1
315x4 @8.5
320x4 @8.5
325x4 @9
335x4 @9
345x3 @9

closegrip paused bench with doubled monster minis
135x4
205x4 @8.5
245x4 @9.5
225x4 @9
225x4 @9.5

standing ez bar curls
80 3x8

pushdowns
100 2x10

calf machine
4x10

ran 1.5 miles on tmill, 12-13 min going from 6.0 to 7.0 mph

decent night, weights felt a little heavier than usual but still moved ok. threw the band stuff in to change it up a bit. DJ took 355 for 2x8 and hit some good inclines as well.

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Tony Parrella


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Sat Jan 31 2009

Worlds by myself

deads off 4 in block, worksets paused
135 2x8
225x5
315x3
405x5 @8.5, belt
435x5 @8.5
455x5 @9
475x5 @9

front squats (olympic shoes and thp wraps)
185x3- belt
255x4 @8.5, add wraps
300x4 @9
315x4 @9

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

lat pd
200 2x8

lying hs curls
120 3x10

rope face pulls
100x10
130x10
150x10

decline situps with 15# bar
2x10

ran 1 mile on tmill 6.0 mph
walked 5 min after 3.5 mph

pretty decent day, had a long day at work and my back was a little tight from sitting in the bleachers at my brothers wrestling match last night, but did some good stuff anyway. used my titan wraps on the fronts, they arent as thick and still give a little support.

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Tony Parrella


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Sun Feb 1 2009

closegrip thumbless bench
140 2x8
230x3- started iso mio here
260x3 @8.5
310x3 @9
310x3 @9
320x3 @9.5
280x5 @9.5

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

closegrip 3 board paused
225x3
315x3 @9
335x3 @9

side laterals
40 2x8

rope face pulls
100x10
130x10
150x10

seated calf raise
4 plates 3x10

ran 1 mile on tmill at 5.0 mph
walked at incline for 10 min at 3.5 mph

good day on the iso mios, set a pr with 320, everything felt pretty good.

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Tony Parrella


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Tues Feb 3 2009

worlds with dj and joe

raw squats
135 2x8
225x5
315x1
375x1- belt
430x8 @9
455x6 @10

beltless pause squats
225x1
335x3 @9
355x3 @9
365x3 @9
385x2 @9.5

single leg press
1 pps 3x8

stiff leg romanians beltless
225 3x8

standing hs curls
60x10
70 2x10

nautalis ab crunch
185 3x10

ok night, glute was twinging which prevented me from getting 8 on the set with 455. pauses went ok as, threw in the single leg press just to get a little more work in. DJ had a good night with his beltless high rep deads and joe did good after a small vacation to florida.

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Tony Parrella


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Thurs Feb 5 2009

Worlds with DJ and joe

bench
135 2x8
225x5
275x1
add 48 rage x
315x2
405x1
1 board and full commands
460x1 @9
470x1 @9.5
460x1 @9- no board, tried to get down as much as possible but was bringing bar too low.

closegrip paused
225x1
315x3 @9
315x3 @9
315x3 @9
325x3 @9.5

ez bar curls
90 3x8

pushdowns
100 3x10

calf machine seated
4x15

jogged 1 mile on treadmill at 5.5 mph

had a halfway decent night, overall just feeling tired this week prob from work because squats were a little below average as well. last time around i hit 475 for 2 singles and 500 for a single off the 1 board, but i think i was a little heavier from the holidays so i did what i could tonight. even the closegrips felt off so by next week i should be ready to go. DJ worked some sets of 6 and joe sets of 8, both looked solid.

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Tony Parrella


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sat feb 7 2009

worlds with dj and joe

deads
135 2x8
225x5
315x3- 35 hardcore straps down
405x1- belt and straps up
495x1
585x2 @9.5- glute was hampering me on these

stiff leg romanians
225x6
315x6- belt
405x6
405x6

hip abd machine
100 4x12

hip add machine
100 4x12

tbar rows
3p x8
3p +25 2x6

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

db rear delts
50 3x8

decline sit ups with 15lb bar
3x10

today was a rough one. left glute was still sore from squatting, just didnt feel i had any power today. prob getting 5 hrs sleep and drinking last night didnt help, but did the best i could. ill never deadlift good in the gym so im not too worried, all my rack and box work has been going good anyway. skipped fronts to save it a little. joe did some nice high rep deads and DJ went through his usual routine.

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Tony Parrella


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Sun Feb 8 2009

closegrip bench thumbless
140 2x8
230x3
280x3 @8
300x3 @9
310x3 @9
300x3 @9
300x3 @9

closegrip floor press
225x5
300x5 @9
300x5 @9

closegrip 3board paused
230x3
320x4 @9
280x5 @9

side laterals
40 2x8

rope face pulls
120x10
140x10
150x10

seated calf raise
4 plates 3x10

elliptical x 15 min
stretching

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Tony Parrella


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Tues Feb 10 2009

Worlds with DJ and Joe

squats
135 2x8
225x5
315x1
405x2- belt and 33 trx
520x1- wraps
605x1 @9- parallel
675x1 @9.5- parallel
675x1 @9.5- good depth

raw squats with choked blue band (more tension than usual, ~225 lbs)
225x3 @8.5- belt
315x3 @9
335x3 @9
335x3 @9.5

45 deg hyperextension with light band
3x8

single leg curl
60 3x8

leg extensions
120 2x10
140x10

nautalis ab crunch
185 3x10

pretty happy with tonights work. got a little rounded on the first 675 which caused my to cut depth and little, but got it on the second one. first time i have taken two heavy singles in the suit. band work went good, different setup with more tension in the midrange. DJ hit 470 2x5 pretty easily and joe got 425 2x5 with a nosebleed that was pretty cool.

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Tony Parrella


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Thurs Feb 12 2009

Worlds with DJ and Joe

raw bench
135 2x8
225x5
285x1
340x3 @8.5
345x3 @9
350x3 @9
355x3 @9.5
340x4 @9

closegrip bench paused
225x2
280x5 @9
300x5 @9.5
285x5 @9

pushdowns
100 3x10

db bicep curls
50x6
55x6

calf machine
4x12

elliptical x 15
stretching

ok night, weights felt a little heavy but seemed to pick up speed on the 4th and 5th sets. not my best night ever but ill take it. joe had a good night, his paused benches are stronger than his touch and go which is a little strange. DJ had a rough workout by his standards but wioth some new training ideas should be back on track soon.

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Tony Parrella


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Sat Feb 14 2009

Iron Island with DJ

below knee rack pulls
135 2x8
225x5
315x3
add 120 lbs chain
315x1- belt
405x1
495x1
545x2 @9.5
585x1 @10- hitched a little at top
455x5 @9

front squats
135x5
225x5- light wrap

bar was slipping off shoulders so switched to safety squat bar (only weighed 25 lbs)
110x5
200x5- light wrap
290x5 @8.5
320x5 @9
340x5 @9

t bar rows
3p x6
4p 3x6

45 deg hyperextensions with purple band
3x10

db rear delts
55 3x8

abd machine
4 p 3x12

add machine
3 p 3x12

hanging leg raises
3x8

good day of lifting. 585 rack pull was tough with those chains, over 7 bills at the top. bar was slippery so switched to ssb squats which felt great. everything else felt solid also.

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