Reactive Training Systems

Tony Parrella · Senior Member

RE: Tony Parrella Training Log

Tony Parrella · Senior Member

Thurs May 7 2009

World Gym with DJ and Joe

raw bench
135 2x8
225x5
285x1
340x2 @8.5
365x2 @9
380x1 @9.25
390x1 @9.5
340x3 @9.25

paused 1 board (50 katana)
315x2
405x1 @8, touch
475x1 @9
no board
480x miss- touched a little high, missed at lockout
455x1 @9- good touch and pause, a little uneven though

standing bar curls
80 3x8

pushdowns
100x8
120x8
100x8

superset: seated calf machine and standing calf raise
3x10

ran for 10 min on tmill at 5.0 mph

had a real nice day today. took some heavier raw singles and was happy to get 390 on my 4th set. pr is 405 so im right around there. the 480 touch was higher than i would have liked and i missed it at lockout, if it was to the 1 board im pretty sure i would have gotten it. 455 was ok a little uneven but its a technique issue i feel and not strength. my triceps were pretty shot by that time but i got a good amount of work in today. DJ wasnt feeling up to par but still did 410 and joe hit some raw singles and then messed around in a old fury.

Tony Parrella · Senior Member

Sat May 9 2009

World Gym with DJ

stiff leg romanian deadlifts
135 2x8
225x5
315x2
405x3 @8.5, belt
455x5 @9
405x5 @8.5
425x5 @9

single leg press (sled weighs ~100)
190x6
240x6
280x6
310x5

beltless trap bar deads (paused)
225x5
315x5 @8
405x5 @8.5
455x5 @9, belt

hip abd
3x10

hip add
3x10

tbar machine rows
3p x6
3p+35 x6
4p x6

db rear delts
50 3x8

nautalis ab crunch
185 3x10

back was tight today most likely from work, got warmer as i kept going. had a good lift overall, the single leg presses are tough but i feel they are gonna help. DJ pulled 545,565, and 585 pretty easily today.

Tony Parrella · Senior Member

Sun May 10 2009

closegrip bench
140 2x8
add doubled monster minis- switch to iso mio
140x3
190x1
230x3 @8.5
240x3 @9
250x3 @9
230x3 @8.5
230x3 @9

floor press (pinky on ring)
225x3
315x3 @8.5
340x2 @9
315x5 @9

side laterals
30x8
35x8

rope face pulls
110x10
150x10
150x10

seated calf raise
4 plates 3x10

elliptical x12 min
tmill x 12 min 3.7 mph on incline

Tony Parrella · Senior Member

Tues May 12 2009

World Gym with DJ and Joe

squats
135 2x8
225x5
315x1
add 33 trx straps up and belt
405x1
wraps
545x1
625x1 @9- inch above parallel
675x1 @9.5- parallel
635x1 @9- good depth

raw squats with choked blue bands
225x3
315x3 @8- belt
365x3 @9
410x3 @9
315x3 @9- beltless

beltless sumo deads
225x5
315x5

beltless romanian deads
225 2x8

standing single leg curl
70 3x8

nautalis ab crunch
185 2x10

tmill x10 min at 3.7 mph, 1.0 incline

Felt a little drained from work today going into this workout but still put up a decent effort. Suit was a little tighter thanks to some extra pizza this weekend. My setup was off on 625 and 675 but the 635 was much better and the depth was good. Hit a pr on the band squats with 410x3. Just have to keep plugging away and things will fall into place. DJ pause squatted 525 which wasnt too hard and Joe did a bunch of singles in the gear.

Tony Parrella · Senior Member

some vids from yesterday:

625-

www.youtube.com/watch?v=tLhWR3CBRxM

675-

www.youtube.com/watch?v=Hczi5uL0hcg

didnt take the 635 which was the best depth wise, figures

-- Edited by Tony Parrella on Wednesday 13th of May 2009 11:40:33 PM

TRON · Senior Member

That 675 was very solid

Tony Parrella · Senior Member

thanks dude, its getting there.

Thurs May 14 2009

World Gym with DJ and Joe

bench (worksets with full commands)
135 2x8
225x5
285x1
48 rage x
315x2
1 board
405x1 @8
1/2 board
455x1 @8.75
475x1 @9
480x1 @9.5- slightly uneven
455x1 @9.25

closegrip paused raw
225x2
315x3 @8.5
320x3 @9
335x3 @9.25
315x4 @9.25

alt db curl
40x6
50x6
50x6

pushdowns
100x8
110x8
100x8

calf machine
4x12

ran 1 mile on tmill at 5.5 mph

good night tonight. my form in the 48 rage x is improving and i made the half board on the end of the 1 board to practice touching a little lower and it worked well. 475 feels pretty comfortable with a full pause. closegrip raw felt strong also. DJ got back into a shirt for the first time in a while and paused 500 off a 2 board. Joe showed up a little late but still hit some good sets with 315 for reps.

Tony Parrella · Senior Member

Sun May 17 2009

closegrip thumbless bench
135 2x8
225x5
275x3 @8
315x3 @8.5
325x3 @9
330x3 @9
315x5 @9

floor press (pinky on ring)
225x3
315x3 @8.5
350x2 @9.25
315x6 @9

side laterals
40 2x8

rope face pulls
110x10
150x10
150x10

nautalis ab crunch
185 3x10

seated calf raise
4 plates 3x10

tmill x12 min 3.7 mph at various inclines
stretching x 10 min

skipped saturdays deadlifts due to my sisters graduation from Oneonta State and my back being pretty tight. Drove back today and put in a decent workout. I think its just tight from sitting in the car this weekend, but ill stretch, ice and stim for tuesday.

Tony Parrella · Senior Member

Tues May 20 2009

World Gym with DJ and Joe

squats
135 2x8
225x4
315x1- belt
33 trx straps up
455x1
wraps
550x1 @8, good depth
635x1 @9
680x1 @9.5
655x1 @9.25
- depth was close on all worksets

raw squats with choked blue bands and belt
315x3 @8.5
365x3 @9
415x3 @9.25

beltless stiff leg romanian deads
225x6
275x6
315x6
315x6

single leg curl
70x8
75x8
80x8

decline situps with 15 lb bar
3x10

had a solid night overall. form felt much better this week and i think the key is getting my stance out a little more and keeping my chest up throughout. i still need to work on arching hard in the hole because that is where is seem to lean foward a little but im pretty happy with everything tonight. hit a pr with 415x3 on the band squat also. bodyweight was 200.8 this morning which also may have helped. DJ hit a nice 550 belt and wrap squat and had a close miss with 600 and joe hit some singles with 475 and 500 belt and wraps. ill post some vids of the squats tomorrow.

Tony Parrella · Senior Member

yesterdays squats

635
http://www.youtube.com/watch?v=cV0P_LNFV_w

680
http://www.youtube.com/watch?v=d4UDV9PUq60

Tony Parrella · Senior Member

Thurs May 21 2009

World Gym solo

bench
135 2x8
225x5
285x1
48 rage x
315x2
1 board
405x1 @8
1/2 board
455x1 @9
475x1 @9.5
460x1 @9.5

closegrip raw paused
225x2
315x3 @8.5
340x2 @9
350x2 @9.5
315x4 @9.25

ez bar curls
70x8
90x8
90x8

pushdowns
100x8
110x8
100x8

calf machine
4x12

tmill x 10 walk at 3.7 mph at various inclines

felt a little under-recovered today prob cause i did yardwork for a few hours in the heat 2 hrs before the gym, but the weights moved nonetheless. my shirt form and lockout have been feeling pretty solid lately so i may cut back next week on the shirt work to rest a little more. i say this now but im sure i wont stick to it. didnt have the usual crew today so had to go with the backup liftoff which wasnt great but got the job done. Hes like "your only doing 1 with it, i was expecting you to do more". if i could rep 475 i would be a happy man, one day hopefully.

Tony Parrella · Senior Member

Sat May 23 2009

World Gym solo

below knee rack pulls- olympic shoes

135 2x8
225x5
315x2
405x1- belt
add 36 max dl
495x1
585x1 @8.5
650x1 @9
665x1 @9.25

front squats with choked monster minis (dont know how much tension, not a lot though)
135x5
225x3 @8 - belt
wraps
275x3 @9
315x3 @9

trap bar stiff leg romanians
225x6
315x6
belt
405x6

tbar machine
3p 3x6

hip abd
3x10

hip add
3x10

reverse pec deck
120 3x8

nautalis ab crunch
185 3x10

ran 1 mile on tmill at 5.5 mph

decent workout for gettin 4.5 hrs sleep and working today. im most likely gonna use the max dl for nationals, i think it makes a difference in the lockout versus the hardcore. rack work was good, once i broke it off the pins the lockouts were solid. tried a new setup for front squats where the bands are behind me so it helps to keep the bar on my shoulders, worked pretty good.

-- Edited by Tony Parrella on Sunday 24th of May 2009 02:21:10 AM

Tony Parrella · Senior Member

Sun May 24 2009

closegrip bench thumbless
140 2x8
230x5
280x2 @8
320x2 @9
330x2 @9
335x2 @9
320x3 @9

floor press (pinky on ring)
225x3
315x3 @9
335x3 @9

closegrip 3 board paused
230x3
320x3 @9
320x3 @9

side laterals
35x8
40x8

rope face pulls
100x10
130x10
150x10

seated calf raise
4 plates 3x10

elliptical x 15 min

Tony Parrella · Senior Member

Tues May 26 2009

World Gym with DJ

squats
135 2x6
225x4
33 trx straps down
315x2
straps up, belt
455x1
wraps
550x1 @8
625x1 @9
687x1 @9.5
640x1 @9
depth and form good on all sets

Raw squats with choked blue bands and belt
315x3 @8
405x3 @9
435x2 @9.25

stiff leg romanian deads, no belt
225x6
315x6
315x6

standing single leg curl
70x8
75x8
80x8

decline situps with 15 lb bar
3x10

Form felt good today and depth was better as a result. My strength is feeling good compared to two weeks ago so hopefully im peaking at the right time. All in all had a good lift today. Big thanks to DJ for coming down on his week off and helping out, really appreciate it bro.