Dave Farinelli's log

**davefarinelli** · 11-24-2012, 08:21 PM

Posting here after my time at the SS seminar (Atlanta 2012), so I can get a bit more interaction and feedback on what I'm doing.

FITOCRACY

Background:

26 years old
started SS on May 2011

Current Comp. PRs (Nov. 2012):

https://www.youtube.com/watch?v=LPCrMqB2lx4

Squat - 435 lb.
Bench - 286 lb.
Deadlift - 484 lb.

Currently running the 70sBig version of Texas Method.

Next meet planned in March 16 - APF MI State Championships in Westland, MI

**davefarinelli** · 11-24-2012, 08:32 PM

Volume Day

Squat - 5 x 5 x 317.5 lb.
Bench - 5 x 5 x 205 lb.
Chins - 6 x 4 reps
Ab Wheel - 3 x 4 reps

Squats and bench both felt solid. I cut my depth for squats short, and felt easy with 315. I'd say that I felt more use in the hamstrings, so I think I'm doing something right. For bench, I changed my grip and felt some pressure on my wrists, but nothing bad. I didn't use wrist wraps for this workout at all, and didn't find myself needing them.

Asst./Cond. Day

Power Clean - 5 x 3 x 157.5 lb
Front Squat - 3 x 3 x 165 lb.
OHP - 3 x 5 x 135 lb
Poundstone Curls - 3 x 30 x 45 lb.

Power cleans felt good, and made a focus on fixing the cues I needed to from the seminar. The power cleans felt good, although I could have used more weight. OHP felt surprisingly difficult with the new form being used, I'm just going to attribute it to getting used to the form.

Notes

A light week with the week after the seminar and Thanksgiving. For next week, I'll be going full force, and things feel good with what I'll be up to in the next week. I talked to a strongman in my gym today, and found out about another gym in Royal Oak (Royal Oak Gym) that I may check out this next week or the following week. They have a powerlifting team that could help out, so I'll give them a look.

**davefarinelli** · 12-01-2012, 05:00 PM

Volume Day (11.26.2012)

Squat - 5 x 5 x 322.5 lb.
Bench - 5 x 5 x 210 lb.

Felt lethargic, due to doing a volume workout just a few days ago, and only getting 3-4 hours of sleep last night. I'll go ahead and increase bench for next round.

Notes

With the Starting Strength Cert. essays and work being extra busy, I only got one chance to get myself into the gym this week. I've been feeling off my game and burnt out all week, and I'm just now starting to feel recovered. I'll be recalculating everything and figuring out if the goals I have for the next meet are still attainable or not (I'm sure they are).

Received a call and invite for the APF State meet sometime in March of next year, but I've already committed to the ADFPF Nationals in the same month.

Lame week of training, but I'll make it up next week.

**davefarinelli** · 12-08-2012, 05:15 PM

Volume Day (12.3.2012)

Squat - 5 x 5 x 322.5 lb.
Bench - 5 x 5 x 215 lb.
Chins - 5, 4, 4, 3, 3, 3
Ab Wheel (kneeling) - 3 x 5

+10% workout. Felt aggressive and fired up, taking last week off helped. I took off the wrist wraps, and don't find that I need them at the moment.

Assistance Day (12.4.2012)

Power Clean- 5 x 3 x 162.5 lb.
Poundstone Curls - 2 x 35 reps, 1 x 30 reps

Cleans felt good, keeping the bar on hitting jumping point was easier.

Recovery Day (12.5.2012)

Front Squat - 3 x 3 x 177.5 lb.
OHP - 3 x 5 x 142.5 lb.

Front squat grip still interesting, playing with widening out the grip. For OHP, it's starting to feel more natural with hip movement.

Intensity Day (12.7.2012)

Squat - 1 x 5 x 367.5 lb.
Bench - 1 x 5 x 235 lb.
Deadlift - 1 x 5 x 385 lb.
Chins - 4, 4, 4, 4, 4
Ab Wheel (kneeling) - 3 x 6

Squats and deadlift both felt surprisingly difficult, but I'm attributing this to the fact I haven't done a real intensity day in a few weeks.

Notes

First real full week of training in quite some time, and it went just fine. I'll be improving things as normal, and have some goals set before the next meet.

For my conditioning, I am looking to move my weighted vest walking to Tuesday and Saturday morning, just because I don't get much time (or energy) to try and walk after a heavy day of lifting on Monday.

**davefarinelli** · 12-15-2012, 06:32 PM

Volume Day (12.10.2012)

Squat - 5 x 5 x 322.5 lb.
Bench - 5 x 5 x 215 lb.
Chins - 5, 5, 4, 4, 4
Ab Wheel (kneeling) - 3 x 7

Moving squat up 5 lb. next week. Moving bench up 5 lb. if next week is easy. This workout felt good again like last week.

Assistance Day (12.11.2012)

Power Clean- 5 x 3 x 167.5 lb.
Poundstone Curls - 1 x 40 reps, 1 x 35 reps, 1 x 30 reps

Recovery Day (12.12.2012)

Front Squat - 3 x 3 x 187.5 lb.
OHP - 3 x 5 x 147.5 lb.

Incrementing front squat to 5 lb. for next week, keeping OHP at the same weight for a bit. OHP was a bit of a struggle, I'm still having issues with the form.

Intensity Day (12.15.2012)

Squat - 1 x 5 x 372.5 lb.
Bench - 1 x 5 x 240 lb.
Deadlift - 1 x 5 x 390 lb.
OHP - 2 x 135 lb.

Squats felt good, and partner let me know I am once again going too low, so I can cut my depth a bit more. Bench felt good, and I put wrist wraps back on for maximal attempts, which I will continue to do. Deadlifts were attempted with Adipowers (as per seminar) and I will not be trying that again. In particular, deadlifts were real slow. OHP added for form practice.

Notes

Changed up the days a bit, since I was overworked and really needed some sleep on Friday, so my Intensity day was moved to Saturday. I'll be changing my workout a bit to change into a 5x a week schedule, with adding assistance work to Intensity day, and an extra day for OHP and conditioning to Saturday.