Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Mike Tuchscherer · Guru

Tony Parrella wrote:

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

Cool. I know you won't have a problem when it counts!
Thanks!

Tony Parrella · Senior Member

Thurs Mar 5 2009

Worlds with Joe

bench (full commands on work sets)
135 2x8
225x5
275x1
add 50 rage x
315x1
375x1
430x1 @8.75- uneven cause i used a crappy bench
http://www.youtube.com/watch?v=L3rQ4j9NYnM
450x1 @9.25- same as above
http://www.youtube.com/watch?v=QEdTOFdIG8k
switched to my usual bench
430x1 @9- touch was a little low but came up easy
http://www.youtube.com/watch?v=58IuCU7ByOM
450x1 @9.25- not as fast as the others but a solid rep
http://www.youtube.com/watch?v=NJ_JM4RVjjE

raw paused bench (first two sets comp grip, next two closegrip)
315x3 @9
315x3 @9
315x3 @9
315x3 @9

straight bar curls
75 2x8
85x8

pushdowns
100x8
120x8
100x8

calf machine
4x12

ran 1 mile on tmil 5.5 mph

kind of a wacky night. should have just used the reg bench but the other one was closer and i didnt think it would make a difference, but i was wrong. it was kinda narrow and once i switched to the reg one wasnt uneven anymore. weights all felt good but i pretty much made it as hard as possible tonight and still got all the reps. Strength feels good on squats and bench just a few techincal errors to clean up. Joe looked very strong tonight smashing 325 for two triples and one double, his lockout is the best its looked in months!

Tony Parrella · Senior Member

Sat Mar 7 2009

Worlds with DJ, Joe and my bro Chris

deads off 4in box, doubles paused
135 2x8
225x5
315x3
405x2- belt
500x2 @9
565x2 @9.5
515x3 @9.25

front squats
135x5
225x3- belt
315x5- @9, wraps
350x3 @9.25

tbar machine
3p x6
3p +25 2x6

hip abduction
110 3x10

hip adduction
110 3x10

db rear delts
60 3x8

nautalis ab crunch
185 3x10

good day overall, hit a pr with 565x2 paused off the box. took my brother chris to the gym and he did some low rack pulls with 135 for 3 sets of 5 no problem and a bunch of other back/leg stuff. Joe pulled some good reps and DJ started his new routine and looked strong with everything.

Tony Parrella · Senior Member

Sun Mar 8 2009

closegrip thumbless bench
135 2x8
225x3
started iso mio
275x3 @8
315x3 @9
315x3 @9.25
300x3 @9
300x3 @9

floor press (pinky on ring)
225x5
315x5 @9
340x3 @9.25

paused bench with doubled monster minis (pinky on ring)
140x5
210x5 @8.5
260x3 @9.25
230x5 @9

side laterals
40 2x8

rope face pulls
130x10
150 2x10

seated calf raise
4 plates 3x8

walk at 3.5 mph on tmill with 3-5% incline

Tony Parrella · Senior Member

Tues Mar 10 2009

Worlds with Joe

squats
135 2x8
225x5
315x1- belt
add 34 hardcore
405x1
add wraps
525x1
620xmiss- dumped overhead, got rounded
585x1 @9
605x1 @9.25- left leg of suit blew out mid rep

raw pause squats with choked blue bands
225x2
315x3 @9- belt
345x3 @9
365x2 @9.25

lying leg curls
130x8
160 2x8

single leg press
1pps x8
2pps x6
1pps x8

rope crunches
130x10
150 2x10

well tonight didnt go as planned to say the least. i figured the 34 hardcore would help me get depth better and it did except it didnt offer the support in the straps which in part was the cause of the 620 dump. i just didnt keep my chest up enough. i was a little discouraged after the 620 but i wanted to keep going, if only for my mental state to overcome adversity. 585 felt fine. 605 felt ok also, but right out of the hole the left leg of the suit blew. i still got the rep, and all i could do was just laugh afterward. I think God is telling me to stick with what ive been doing, so im gonna go with the 33 trx and saw screw it ive made depth with it before no reason i cant again i just have to man up and do it, no excuses. Im not feeling as confident as i was in october but my strength is there and im just gonna go for it at this meet. Nationals is more important and the point of this meet is to get everything in line for that. No way todays gonna get me down, ive spent too much time to give up now. Ill put some vids up as soon as i can, for a good laugh if nothing else

Tony Parrella · Senior Member

620 squat dump
http://www.youtube.com/watch?v=4Y-t36n9-zo

585 squat
http://www.youtube.com/watch?v=AInLq8Oeerg

605 squat
http://www.youtube.com/watch?v=a3XyXx3tQxQ

Tony Parrella · Senior Member

Thurs Mar 12 2009

WOrlds with Dj and Joe

bench
135 2x8
225x5
275x1
50 rage x
315x1
375x1
430x1 @9- full commands
450xm- technique was off, didnt jack the shirt enough
48 rage x
455x1 @9- 1/2 inch from touching
470xm- touch low, not a lot of pressing power left

raw paused (first two sets comp grip, second two sets closegrip)
225x2
315x3 @9
325x3 @9.25
325x3 @9
315x3 @9

straight bar curls
80 2x8

pushdowns
100x8
110x8
120x8

calf machine
4x12

ran 1 mile on tmill at 5.5-6.0 mph

this week hasnt been my strongest lifting at all. 430 felt easy so i guess i just need some rest, ive pushed the weights a little more this cycle at a slightly lower bodyweight so im keeping my head up for this meet even though my preparation hasnt been close to where i wanted it to be. Ill just have to go there and do what i do. Joe looked very good tonight hitting triples with 335 and DJ came down to hit some leg stuff also.

Tony Parrella · Senior Member

Sat Mar 14 2009

WOrlds with Joe

stiff leg deads
135 2x8
225x5
315x3
405x3- belt
455x3 @8.5
500x5 @9
405x5 @8
405x5 @8

front squats
135x5
225x6 @8, belt
225x6 @8

hip abd
100 3x10

hip add
100 3x10

hammer strength high row
3p x8
4p 2x6

tbar row
3p 2x8

reverse pec deck
120 2x8

nautalis ab crunch
140 2x10

ellipticial x 15 min

decided to take it easy on deads to rest up for monday squat opener. everything felt pretty easy, sternum still a little sore from the squat dump on tues but no big deal there. doing some cardio and stretching tomorrow, squat opener mon and some light bench tues and resting up.

Tony Parrella · Senior Member

Mon Mar 16 2009

Worlds with DJ and Joe

squats
135 2x6
225x5
315x1- belt
405x1- 33 trx
545x1- wraps, parallel
625x1 @9- depth was close, maybe 1 white
585x1 @9- had DJ call me, good depth

leg ext
120x10
140x10
150x10

standing hs curls
65 3x10

gonna have DJ call my depth at the meet, i just have to hold it down there for about 2 sec and i should be good. strength feels good so we will see what happens.

Tony Parrella · Senior Member

Sunday March 22 2009

USAPL PA States- Scranton, PA

Bodyweight 197

squats- 33 trx
611- 3 reds for depth        http://www.youtube.com/watch?v=2VuATVIFdDA
644- good                   http://www.youtube.com/watch?v=ZZnE7MyqJqs
661- good, 21 lb pr         http://www.youtube.com/watch?v=nl29ce3S4YA

bench- 50 rage x
429- good, easy           http://www.youtube.com/watch?v=EzWxwVP_ASA
446- good                http://www.youtube.com/watch?v=NVJbrOFeMcI
switch to 48 rage x
463- good, 18 lb pr      http://www.youtube.com/watch?v=gTml-JD02eQ

deads- 36 hardcore
584- good               http://www.youtube.com/watch?v=dpjDVITUJgg
606- good              http://www.youtube.com/watch?v=rkHf0CezpsE
633- good, 3 lb pr    http://www.youtube.com/watch?v=PEWZsoPOIAc

totaled 1757 lbs / 797.5 kg, 42 lb pr total, 8 for 9 day (pr)
1st place 198 out of state

yesterday was one of those days where everything fell into place. i knew my strength was good it was just some technical things i needed to have go right to hit the elite total. ill break it down by lift

squat- each attempt felt light on my back which is always a good thing. 611 was not deep enough and i kind of knew it as i was coming up. Had DJ yell a little louder so i could hear him and 644 went fine. 661 is the weight ive wanted for a while now and i was happy to get it. My depth was better but not great and its something i still need to work on especially before nationals.

bench- opened with the looser shirt, 429 was no problem, jacked it a little more for 446 which came up good and then said screw it and put on the 48 not having really touched anything in the gym with it. as with the squats, the weights didnt feel heavy and 463 gave me a little fight through the midrange, got 1 red for uneveness but 2 whites is good enough for me. really excited to have hit this bench

deads- for the third meet in my lifting career i made all 3 deadlifts. lost my grip a little on 584 but hauled it in with my 4 fingers, 606 was easy, and 633 went up better than my 630 in october. i didnt realize it at the time but i totaled 797.5 kg and i may have tried to hit 800kg cause i may have given 639 a good ride.

i def felt mentally and emotionally focused for every lift and that sometimes is more important than strength. i have been chasing the elite total (1727) for about a year now and was pleased to get 30 lbs more than that. I have to give a big thanks to Joe and DJ who drove up at 5am to help me, i am positive there is no way i would have been as successful without them there. Great training partners are hard to come by and i owe you guys a lot for coming up to help me out. Also need to say thanks to the westchester crew (danny and anthony) who didnt have the weekend they wanted but i know you guys will put it together soon. they are a big help and funny as hell to hang out with.

So now i guess its on the road to 1800....

-- Edited by Tony Parrella on Monday 23rd of March 2009 05:50:42 PM

Mike Tuchscherer · Guru

Wow! Nice work, Tony!

Tony Parrella · Senior Member

thanks mike, just had one of those good days

JordanLinteris · Senior Member

Good work, Tony! Just watched your vids. Everything looked awesome! I think the 1800 pounds would have been there for sure if yuo put it on the bar for that last pull. The 633 and the 606 (or whatever it was) almost looked the same, difficulty wise. Congrats man.

Tony Parrella · Senior Member

JordanLinteris wrote:

Good work, Tony! Just watched your vids. Everything looked awesome! I think the 1800 pounds would have been there for sure if yuo put it on the bar for that last pull. The 633 and the 606 (or whatever it was) almost looked the same, difficulty wise. Congrats man.

thanks dude, yeah it will be there next time