Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

JordanLinteris · Senior Member

Nice pressing, ****ty about the pec though. Just curious why you do pressing with a thumbless grip?

Tony Parrella · Senior Member

Tues Feb 17 2009

Worlds with DJ and Joe

squats
135 2x8
225x5
315x1
add choked blue bands (~200 at top)
315x3 @8- add belt and wraps
405x3 @8.5
435x3 @9
450x3 @9.25
405x5 @9- paused last rep

beltless front squats
135x5
225x5 @8.5
275x5 @9

stiff leg romanians beltless
225x8
275x8
315x8

lying hs curls
120x8
160x8
160x8

rope crunches
150 3x10

elliptical x 5min- legs were tired

strong night all around. really liked the band setup with wraps, hits the midrange perfectly which i think will have good carryover to my suited squat. everything else felt strong. DJ did easy singles with belt and wraps working up to 555 and Joe hit a set of 5 with 455.

-- Edited by Tony Parrella at 01:50, 2009-02-18

Tony Parrella · Senior Member

Thurs Feb 19 2009

WOrlds with DJ

bench
135 2x8
225x3
255x1
add 48 rage x
315x2
add 2 board, paused
405x1 @8.5
430x1 @8.5
455x1 @9
435x1 @9

seated military press
95x8
135x5
185x5 @8.5
205x5 @9

ez bar skull crushers
110 2x8
130x8

pushdowns
100 2x8
110x8

ez bar cable curls
70x8
90x8
100x8

elliptical x 12 min

not too bad of a day overall. pec was still a little sore from sunday and was supposed to do some raw doubles but threw the shirt on and used the 2 board to take some stress off. 455 felt pretty easy but i was feeling a little tightness so i took a lighter single and called it there. weights felt light and moved good but i didnt want to make anything worse. did seated militaries in place of closegrips also. ill take it easy on sunday and should be good to go next week. DJ had a very strong night, benching raw singles with 405, 410, 415 and 425 easily.

Tony Parrella · Senior Member

Sat Feb 21 2009

Worlds with DJ and Joe

deads off 4in box- worksets paused
135 2x8
225x5
315x3
405x1- belt
465x3 @9
505x3 @9
555x3 @9.75 (touch and go 3rd rep)
455x5 @9

front squats
135x5
225x5- belt and light wrap
315x5 @9
335x1 @9- bar kept rolling off my shoulders, came up easy though

tbar machine row
3p x6
3p +35 x6
4p x6
3p x8

Hip Abduction
110 3x12

Hip Adduction
110 3x12

stiff leg deads
225x6
315x6- belt
405x6

reverse pec deck
120 3x8

decline situps with 15lb bar
3x10

ran on treadmill at 5 mph for 12 min

decent day, hit a pr with 555x3 off the box even though glute was acting up a little. if i could keep the bar on my shoulders for front squats id prob do 405 belt and wraps. 335 felt pretty easy but just rolls down my arms on the way up. hopefully the gym will get the safety squat bar soon. everything else felt good. DJ hit some big boy bent rows with 455 and joe did 415x9 and 425x8, great day all around.

Tony Parrella · Senior Member

Sun Feb 22 2009

closegrip bench thumbless with reverse monster minis
135 2x8
225x5
275x3 @8
275x3 @8
315x5 @8.5 -paused last 3 reps
315x5 @9- paused last
315x5 @9- paused last

floor press pinky on rings with 50 rage x
245x5
315x5 @8
365x5 @9

straight bar skull crushers
110 3x8

side laterals
40 2x8

pushdowns
100x8
110x8
120x6

rope face pulls
150 3x10

seated calf raise
3 plates 3x10

treadmill 20 min walk at 3.6 mph- various inclines

had an idea last night while i was playing rock band to use the reverse bands to take a little stress off my chest. the bands maybe deloaded 20-30 lbs at the chest and were dangling at the top so they did their job. graded the 315 sets as a 9 but only because of a little tightness in the pec. also used my looser shirt for the floor presses to protect a little more. not bad overall though. Exactly one month to the meet so the next 3 weeks will be more gear work and finding some openers. feeling pretty good about all the lifts and once the pec is 100% ill maybe have a good bench.

-- Edited by Tony Parrella at 17:47, 2009-02-22

Tony Parrella · Senior Member

Tues Feb 24 2009

Worlds with DJ and JOe

squats
135 2x8
225x5
315x1
add 33 trx and belt
405x1
545x1- wraps
625x1 @9- good depth, felt easy
675x1 @9.5- didnt come up as smooth as i would like it, upon video inspection was a little high

raw pause squats
225x2
315x3 @8.5
belt
365x3 @9
405x3 @9
415x3 @9.25

beltless romanian deads
225x5
315x5 @8
355x5 @9
355x5 @9

45 deg hyperextensions with light band
3x8

rope ab crunch
150 3x8

walk on tmill x 5min
stretching x5min

decent day of lifting. 625 felt great, good depth, hoping to open with 622/628 depending on how i feel that day. 675 didnt move as well as it did two weeks ago, but still went up nonetheless. took a video but i must of had it set on double speed and cant slow it down, anyway the squat was a little high which is weird cause i felt like i was down there but who knows. DJ had a really strong night squatting 495 for two triples in a belt along with various other squat and deadlift movements and Joe did two triples with 475.

Tony Parrella · Senior Member

Thanks mike

Thurs Feb 26 2009

WOrlds with Joe

bench
135 2x8
225x5
275x1
add 48 rage x
315x2
405x1 @8
455x1 @9- an inch from touching
465xm- moved my grip out a little to see if touching was easier but ended up throwing me off, missed right at lockout, also touched to low
455x1 @9.25
435x2 @9.25

closegrip paused
225x2
275x3 @8
315x3 @9
325x3 @9.25
315x3 @9
315x3 @9

pushdowns
100x8
110x8
120x8

alt db bicep curl
50x6
55x6

calf machine
4x12

ran on tmill- 1 mile at 5.0 and 5.5 mph

figured out that im not going to use the 48 rage x for this meet. im not able to touch anything comfortably without compromising form. ill bring it with me if a have a good day and want to go all out on a third attempt, but im confident i can bench at least 451 in my 50 rage x. my pec feels fine and hopefully i can peak my tricep strength in the next 3 weeks. using the 48 would have made the elite total easier, but ill just do it the old fashioned way. Joe had a strong day benching 315 for two sets of five. DJ trained by himself today but still put up raw singles with 435 and 445 easily.

Tony Parrella · Senior Member

Sat Feb 28 2009

Iron Island with DJ and Danny

2 inch below knee rack pulls (worksets paused)
135 2x8
225x5
315x3
405x1- belt
495x1
585x2 @9
645x2 @9
675xmiss- got out in front a little, just ran out of steam
add 120 lbs chain
405x5 @9

safety squat bar squats (25lb bar)
115x5
205x5- light wrap and belt
325x5 @8
355x5 @8.5
385x3 @8.5

stiff leg deads
225x6
315x5
405x5 @8.5- belt
405x5 @9

tbar rows
3p x6
4p 2x6

Hip Abduction
3p x10
4p 2x10

Hip Adduction
3p x10
4p 2x10

db rear delts
55 3x8

ab crunch
2x10

not a bad day overall. was pretty spent by the time i tried 675 and it just got out in front a little but other than that had a solid day. DJ fought through an illness and hit some nice rows and Danny was a little off today and once he stops doing the 300 workout will be back to full strength.

Tony Parrella · Senior Member

Sun Mar 1 2009

closegrip bench thumbless- paused last rep on worksets
140 2x8
230x5
280x3 @8
320x3 @8.5
320x3 @9
320x3 @9
320x3 @9

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

closegrip 1 board paused
230x5
300x5 @9
320x3 @9

side laterals
40 2x8

rope face pulls
120x10
150 2x10

seated calf raise
4 plates 2x10

7 min elliptical
10 min tmill 3.5 mph

easy day, weights moved well, forgot the 3 board in the car so just put a 10lb plate on my chest for the pauses.

Tony Parrella · Senior Member

Tues Mar 3 2009

Worlds with Joe

squats
135 2x8
225x5
315x1- belt
405x1- 33 TRX
545x1- parallel, wraps
625x1 @9
625x1 @9
660x1 @9.25- depth on all was very close, need another half inch or so to make sure

raw pause squats
315x3 @8.5
365x3 @9- belt
405x3 @9

stiff leg romanian deads beltless
225x5
315x5
315x5
315x5

lying hs curls
130x8
160 2x8

nautalis ab crunch
170 3x10

fairly happy with todays lifting. the squats all moved good but its just getting that last half inch/inch of depth but they all looked close on the video, ill try to figure out how to get them posted. Taking a wider stance def helps, i just have to sit on it for another second or so in the hole to squeeze it down there. Im going to test my 34 hardcore out next week and see how that goes.

I figure this meet is just a tune up really for nationals so if things do go perfectly its not a big deal. the hardcore is tight but stretches so making depth should be easier. Maybe im just crazy and my depth is fine but the judging will be strict and id rather make sure i have it. I feel confident in the 33 trx and if i decide to use it one session with the hardcore wont change anything. Well see what happens next week.

Tony Parrella · Senior Member

Vids from squats tonight:

625 1st set
http://www.youtube.com/watch?v=vhMzQ6rmHuc

625 2nd set
http://www.youtube.com/watch?v=eJRMR7SKn0Q

660
http://www.youtube.com/watch?v=mvH58vd1BIs

any comments/tips appreciated

Mike Tuchscherer · Guru

You're right, you've got to come a couple of inches yet (so do I), but the weight was definately strong and easy. Nice work!

Is your stance as wide as it is in your avitar? It looks pretty close on film.

Jonathan Stewart · Senior Member

Looked strong Tony, I would say another inch on the 660.

Tony Parrella · Senior Member

Mike Tuchscherer wrote:

You're right, you've got to come a couple of inches yet (so do I), but the weight was definately strong and easy. Nice work!

Is your stance as wide as it is in your avitar? It looks pretty close on film.

Thanks mike. My stance is prob a little wider than the avitar and i feel it makes a difference in this suit (i used a different one in the avitar). My training partner DJ said last week 625 was deeper than all the reps yesterday, so i can get it down there i just have to man up and sit on it a little more. Good luck at the arnold bro

-- Edited by Tony Parrella at 12:11, 2009-03-04