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Post Info TOPIC: Tony Parrella Training Log
Tony Parrella


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RE: Tony Parrella Training Log
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Thurs Apr 9 2009

Worlds with DJ and Joe

raw bench
135 2x8
225x5
275x1
315x4 @8
325x4 @8.5
335x4 @9
340x4 @9
315x5 @9

shirted 2 board paused (50 rage x)
315x3 @7
405x3 @8
440x3 @9.25

straight bar curls
80 3x8

pushdowns
100 3x8

calf machine
4x12

elliptical x 10 min

good day today, raw sets felt strong. hit two good sets in the shirt, surprised i still had some pushing power after the raw work. Joe hit some sweet sets of 6 with 300 and DJ will hit some big prs once hes 100%, looked good on the bench today.

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Tony Parrella


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Sat Apr 11 2009

WOrld Gym with DJ

deads off 4 in platform, worksets paused
135 2x8
225x5
315x3
405x5 @8
440x5 @8.5
460x5 @9
475x5 @9

high bar olympic squats beltless
135x6
225x5
315x5 @8, light wraps
350x5 @9

hip abd
3x10

hip add
3x10

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

reverse pec deck
120 3x8

decline situps with 15lb bar
2x10

elliptical x 10 min

decent day, everything felt good. DJ had a good day with his stuff, building the base back up.

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Tony Parrella


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Mon Apr 13 2009

World Gym with Joe

closegrip thumbless bench
135 2x8
add doubled monster minis
135x5
225x3 @8
245x3 @8.5
255x3 @8.5
255x3 @9
245x5 @9, paused last 2 reps

floor press (50 katana) with comp grip
225x5
315x4 @7
375x4 @8
405x3 @9

closegrip 3 board paused
225x5
275x3 @8
325x3 @9

side laterals
40 2x8

rope face pulls
120x10
150 2x10

seated calf raise
4 plates 3x10

elliptical x 12 min

good day, pec felt alright, strong on the band work. the katana is a pretty diesel shirt, wanted to try it out on the floor press and its got a lot of pop. feels about the same tightness in the chest plate as my 48 rage x. i think i got my elbows to the floor with 405, shirt was biting pretty good. Joe looked strong with 295 for 3x5 on the closegrip bench.

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Tony Parrella


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Posts: 234
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Tues Apr 14 2009

World Gym Solo

raw squats- knee sleeves
135 2x8
225x5
315x1
365x1- belt
425x8 @9
440x8 @9.5

34 TRX straps down, belt, knee sleeves and choked blue bands
315x5 @8
365x5 @8.5
405x3 @9- depth the best on this set

beltless sumo deads from midshin
225x5
315x5
315x5
225x8- stiff leg conventional

standing single leg curl
60x8
65x8
70x8

nautalis ab crunch
180 3x10

walk on tmill at 3.5 mph x 10 min

solid day, had to squat in the morning cause im goin into the city for a concert tonight, good day nonetheless. the 440 set was a little tough but i pushed through it. best day ever was 445x8 followed by 460x8, maybe ill get that one of these days again. band work was good with straps down, gonna do that every other week.

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Tony Parrella


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Thurs Apr 16 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
285x1
335x3 @8.5
340x3 @9
345x3 @9
355x2 @9.5
340x3 @9.5

paused 2 board (50 katana)
315x3 @7
405x3 @8
455x3 @9.5
425x3 @9.25

standing db curl
45x6
50x6
45x6

pushdowns
100x10
110 2x10

calf machine
4x12

elliptical x 10 min

did the best i could today, pec was a little more sore than usual prob from the band work, benching on mon instead of sun and not getting too much sleep lately. just didnt have the same power through the midrange i usually do but i did what i had to. DJ is gettin back to form benching 320 easily and Joe hit some sets of 3 and 4 with 320 and 325.

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Tony Parrella


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Sat Apr 18 2009

Powerhouse Gym In Yonkers with the YPC

stiff leg romanian deads
135 2x8
225x5
315x3- belt
405x5 @8
455x5 @9
475x5 @9
405x5 @9

front squats
135x5
225x5- belt and light wrap
315x5 @9
350x3 @9- tighter wraps

t bar machine
3p x6
4p x6
4p + 20 x6

hip abd
3x8

hip add
3x8

pullups
bw x6
bw x8

db rear delts
50 2x8

hanging leg raises
3x8

two slices of chicken, bacon and ranch pizza x awesome

plan was not to do anything too heavy today, recovery is still down a little. stiffs felt a little heavy but suprisingly fronts felt fine so not too bad today. DJ pulled 505 and squatted 405x3 beltless. Good to see all the guys at the YPC, strong lifting and good times as always.

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Tony Parrella


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Sun Apr 19 2009

floor press (pinky on ring)
135 2x8
225x5
add choked reverse monster minis
275x1
315x5 @8
335x5 @8.5
365x5 @9
Take off bands
315x5 @9
315x5 @9

straight bar skull crushers
95x8
115x8
135x8

pushdowns
100x8
120x8
100x8

side laterals
40 2x8

rope face pulls
150 2x10

cable Ext Rot
35 3x10

seated calf raise
4p 2x10

elliptical x 15 min
stretching x 15 min

wasnt planning on benching at all today cause the pec was a little sore so i threw the reverse bands on. they maybe deloaded 20-30 lbs in the bottom and did the last two sets without them. floor presses dont bother me at all so that was successful. Just finished up with some tricep work.

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Tony Parrella


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Tues Apr 21 2009

World Gym with DJ and Joe

squats
135 2x8
225x5
315x1
34 trx straps down and belt
405x2
wraps
515x2 @8
545x2 @8.5
570x2 @9
straps up
605x1 @9- all were good depth

raw squats with choked blue bands
230x3 @8
320x3 @9- belt
410x3 @9.5

beltless sumo deads
230x3
320x5
370x5
320x5

standing single leg curls
65x8
70x8
75x8

delcine situps with 15 lb bar
3x10

stretching

good work all around today. DJ nailed a fairly easy 585 squat belt and wraps, Joe did multiple sets of 5 with 455 and then a double at 500. My suit work went well, depth was good and felt like my form was improved also.

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Tony Parrella


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Posts: 234
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Thurs Apr 23 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
285x1
325x3 @8.5
350x3 @9
365x2 @9.5
340x3 @9
325x3 @9- paused last rep

closegrip paused bench
225x3
275x3 @8
315x3 @9
320x3 @9.25
315x3 @9

ez bar preacher curls
75x8
95x8
115x8

pushdowns
100x8
120x8
100x8

standing calf raise
100 3x10

elliptical x 10 min

wasnt planning on going too heavy tonight but pec felt good so did what i could.  pushing power is starting to come back, felt strong on the paused closegrips.  DJ is rehabbing nicely and did a pretty easy looking 380 and joe hit doubles and triples with 325.

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Tony Parrella


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Posts: 234
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Sat Apr 25 2009

World Gym with DJ

below knee rack pulls- olympic shoes
135 2x8
225x5
315x3
405x1- belt
495x1
585x2 @8.75
650x2 @9.25
615x3 @9

front squats
135x5
225x3- wraps
315x3 @9
335x3 @9- bar kept rolling on me both sets

stiff leg romanian deads
225x5
315x5
365x5

hip abd
3x10

hip add
3x10

old school tbar rows
4 plates 3x8

reverse pec deck
110 3x8

nautalis ab crunch
180 3x10

treadmill-
walk x 5 min at 3.5 mph
jog x 5 min at 4.5 mph

happy with todays lifts, rack pulls went as planned. front squats were only a problem because the bar kept rolling off my shoulders, the weight felt pretty easy. i may look into getting one of those harnesses because i love fronts and i struggle more to keep the bar from rolling than actually squatting it. well see. DJs rehab continues to be strong- 535 dead, 330x5 closegrip bench and 405x3 beltless olympic squat.

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Tony Parrella


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Posts: 234
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Sun Apr 26 2009

closegrip thumbless bench
140 2x8
started iso mio
230x3
280x3 @8
300x3 @8.5
325x3 @9
280x5 @9

floor press (50 katana)
225x5
315x3
365x4 @8.5
405x3 @9

side laterals
40x8
30x8
30x8

rope face pulls
110x10
130x10
150x10

seated calf raise
4 plates 3x10

elliptical x 15 min
stretching x 15 min

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Tony Parrella


Senior Member

Status: Offline
Posts: 234
Date:
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Tues Apr 28 2009

World Gym with DJ, Joe and Jimmy

raw squats
135 2x8
225x5
315x1
405x1- belt
460x5 @9
500x3 @9.5

34 trx straps down with choked blue bands and belt
315x3 @8
405x3 @9
365x3 @9
315x5 @9- no belt

beltless sumo deads
230x3
320x5
380x3
380x3

standing single leg curl
70x8
75x8
80x8

decline situps with 15 lb bar
3x10

ok day, raw power seems a little down but not my main concern right now. 500x3 is only 1 rep off matching a pr and i did a set of 5 before it also. everything else felt decent. Joe and DJ were a little off today but still put up a good effort.


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Tony Parrella


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Posts: 234
Date:
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Thurs Apr 30 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
275x1
325x3 @8.5
365x2 @9.25
370x2 @10- 2nd rep was out of groove a little
350x3 @9
325x4 @10- missed 5th

paused 1 board (50 katana)
315x3
385x2 @7.5
440x2 @8.5
475x1 @9.25

standing db curls
45x6
50x6

pushdowns
100x10
110x10
110x10

calf machine
4x12

walk on treadmill at 3.5 mph, 2.0 incline x 10 min

raw work felt a little off today but im still within 1 rep of matching prs (best is 365x3) so not too bad today. shirt board work went well, 440 felt easy. was hoping to double 475 but i just ran out of energy and triceps to do another. DJ smoked a nice 405 bench and is only 55 lbs off his best bench pre injury and joe did a little bit of triples and singles with 340 350.

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Tony Parrella


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Posts: 234
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Sat May 2 2009

World Gym with DJ and Joe

deads off 4 in box (worksets paused)
135 2x8
225x5
315x2
405x2- belt
475x3 @8.5
500x3 @8.5
550x3 @9

single leg press
1 pps x8
1 pps +25 x8
2 pps x6
2 pps +20 x6

beltless trap bar stiff leg romanians off 4 in box
135x6
225x6
315x6
365x6

hip abd
3x10

hip add
3x10

tbar machine
3p x6
4p 2x6

db rear delts on 45 deg hyper
30x8
45 2x8

nautalis ab crunch
185 3x10

box work felt strong today. put in single leg press to rest the knee from fronts and it worked out great. gym recently got a trap bar so did some stiffs with it, good day overall. DJ pulled a nice 550 and also squatted 405x5 beltless and Joe pulled 475 off the box which was prob the longest rep ever, easily 12 seconds long.

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Tony Parrella


Senior Member

Status: Offline
Posts: 234
Date:
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Sun May 3 2009

World Gym

closegrip thumbless bench
135 2x8
225x5
275x3 @8
305x3 @8.5
315x3 @9
325x3 @9.25
315x3 @9- paused last rep

floor press (pinky on ring)
225x5
315x3
330x3

closegrip 1 board paused with doubled monster minis
135x3
205x3 @9
225x3 @9

side laterals
45x6
40x8

rope face pulls
110x10
130x10
150x10

seated calf raise
4 plates 3x10

elliptical x 12 min

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