Corey's Journal

[Corey1982]

Hi there,

My name is Corey and I have always been interested in strength and conditioning training since finishing my BPhed and BSc(Physiology) at Otago University in 2006. I am an ex competitive Swimmer and Surf Life Saver and won medals at national level for both, held open regional records for Otago in the Backstroke, Breaststroke and best placing at national level was 4th in the 100m I.M on numerous occasions. I have worked as a swim coach/teacher, lifeguard and a gym instructor post university.

Well five years on have gone into a different field of work (Trainee Anaesthetic Technologist) but have still being interested in getting stronger and in 2010 decided to give powerlifting a go and did the Auckland Novice at Gillies Ave Gym in July, and hit a 170 kg Squat, 120 kg Bench and 220 kg Deadlift at 93.6 kg. However over the years have had issues with SI joint problems and this limited my ability to train after the competition as it became so aggravated that I had to be driven to Middlemore Hospital ED and given Tramadol (a strong painkiller) to settle it.

At this time had met Damo and Racheal at Coast barbell who helped identify that I was “ tucking my tail” during my squats and with introduction to a foam roller, weightlifting shoes (elevating my heels stopped/kept the tail tuck to a minimum) a greater focus on stretching and mobility in the past in the hips, quads and hamstring plus the work of a good massage therapist at Middlemore hospital, I was able to slowly introduce the three lifts slowly back. By about late January 2011 did a 5 week block of training for the March Novice competition just gone and hit a 170 kg Squat, 110 kg Bench and a 215 kg Deadlift at 95 kg.

Training post comp was going well but have been having issues with my left Glute Medius and Quadratus Labortum giving me issues and spasming up causing my leg to feel jared up into my hip so have backed off and gone into rehab mode.

Will be seeing a chiropractor who specialises in decompression therapy and freeing up the SI joint and balancing the hips, some massage therapy, foam rolling/stretching and taking some time away from the competition lifts but using other means to hopefully maintain my strength while taking a load off the spine. Will put my 1st journal entry with what I did today.

Hope to heal up and smash it at the next novice competion in July and move on to regional competiton/Blesdibro after that.

[Big john]

good to see you got a journal up n running bro, looking forward to reading your progress :nod:

[Corey1982]

Training 12/4/2011 (Coast Barbell)

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Sled Dragging

8 trips Walking foward and backward down driveway @ 20 kg

4 trips Walking foward and backward down driveway @ 40 kg

4 trips Walking foward and backward down driveway @ 60 kg

2 trips Walking foward down driveway @ 80 kg

2 trips Walking foward down driveway @ 100 kg

2 trips Walking foward down driveway @ 120 kg (vomit bucket used)

4 way Band Squat to low box

(video below of something similar done at muscle pit gym http://www.youtube.com/user/MusclePitWA ... iO_3qaAjxU)

I used a green band around the hips attached to the rack, 2 Blue bands from the feet to the opposite shoulder and 1 Red band around both feet to around the neck

4 x 20 (hard yakka after the sled dragging)

GHR

1 x 12 @ BW

2 x 12 @ Red band around neck

Landmine

3 x 12 each side with Olympic bar + 10 kg plate

Sledgehammer hits to the tyre

3 x 20 each side

Prone holds

4 x 30 sec on, 30 sec rest with some chain that I wrapped around just arond my hips to make harder

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

DONE

[Viking Power]

Good stuff Corey, smash it mate I will follow with interest buddy 8) take care of injuries but don't over Anneliese them :wink: we all train sore and beaten up sorts the champs from the chumps train hard and train safe catch up soon

VP

[Corey1982]

good to see you got a journal up n running bro, looking forward to reading your progress :nod:

No worries bro. Be good to have some rehab stuff to refer back to and learn from. Solid work on Sat, bet you must be in recovery mode now? Be good to hit up that mobility work to keep you trucking along.

[steak]

Good to see you today bro...you had me guessing when you went and tangled yourself up the bands though bro...but I can see where you at now with the vid :grin: I like your approach to the flex/mob work too bro...sound and practical minimising ijuries and being productive in your rehab :clap:

Keep slogging away at it mate and these numbers will be going up steadily. :nod:

[Corey1982]

Good stuff Corey, smash it mate I will follow with interest buddy 8) take care of injuries but don't over Anneliese them :wink: we all train sore and beaten up sorts the champs from the chumps train hard and train safe catch up soon

VP

No worries, there will be a bit of overanalysis at times mainly due to it being hard for fellow lifters to sort the "good from the bad" in regards to rehab specialits such as physios/chiros/osteopaths ect and when I put on my Clark Kent glasses I like to use big words :grin:

Workouts are still going to be tough and smash me but give me time to get eveything right to really make a good go of lifting from here on out.

Look foward to your work at the Auckland Bench coming up and have a go with that 46 sometime

[Corey1982]

Good to see you today bro...you had me guessing when you went and tangled yourself up the bands though bro...but I can see where you at now with the vid :grin: I like your approach to the flex/mob work too bro...sound and practical minimising ijuries and being productive in your rehab :clap:

Keep slogging away at it mate and these numbers will be going up steadily. :nod:

Did look a bit random but has worked well for the guy in the vid. Just need to bring up some boxes/mats next time I'm up and some way of attaching the Kettelbell around my waist to give this little gem a go http://www.youtube.com/user/MusclePitWA ... SCXeQqkc14. Kind of mimics a belt squat and doesn't look quite so crazy to set up.

Will keep slogging away at it as i got some fellow pencil neckers to catch up to

[bar-belle]

Hey Corey, Rach here.....glad to see you posting your training

Sled Dragging

8 trips Walking foward and backward down driveway @ 20 kg

4 trips Walking foward and backward down driveway @ 40 kg

4 trips Walking foward and backward down driveway @ 60 kg

2 trips Walking foward down driveway @ 80 kg

2 trips Walking foward down driveway @ 100 kg

2 trips Walking foward down driveway @ 120 kg (vomit bucket used)

Intense use of sled mate....can see why the v/bucket was used :shock:

[Corey1982]

Hey Corey, Rach here.....glad to see you posting your training

Sled Dragging

8 trips Walking foward and backward down driveway @ 20 kg

4 trips Walking foward and backward down driveway @ 40 kg

4 trips Walking foward and backward down driveway @ 60 kg

2 trips Walking foward down driveway @ 80 kg

2 trips Walking foward down driveway @ 100 kg

2 trips Walking foward down driveway @ 120 kg (vomit bucket used)

Intense use of sled mate....can see why the v/bucket was used :shock:

Chears, the Sled and I will be having many dates while I rehab. Have managed to get ahold of another sled from an old workmate so I can keep up the sled work when I can't make it up to Coast

[steak]

the sled has a tendancy to creep up on ya...many have gone to the garden on the first session :twisted:

[tinytraps]

Hey Corey! Good to see another CBC log up and running. Nice numbers you put up in the first novice of the year, once the BBRO roll's around I;m sure the numbers will be a lot higher. The ol'lady (your boss :pfft:) speaks quite highly of you look forward to smashin some tin with the team soon mate :twisted:

[startinfromscratch]

corey, please pass on my message to damo.

my message must be delivered by eating as many eggs, onions, garlic and baked beans before squats.

[Corey1982]

Hey Corey! Good to see another CBC log up and running. Nice numbers you put up in the first novice of the year, once the BBRO roll's around I;m sure the numbers will be a lot higher. The ol'lady (your boss :pfft:) speaks quite highly of you look forward to smashin some tin with the team soon mate :twisted:

Chears, was on track to beat some of those numbers for the week 5 test with the 37 RV template so it is a little but annoying to be where I am nownow is a good time to get it right and start chasing the others up again . Have read in your log that you sometimes frequent Genetics Gym also? Have just moved into Manukau City and it is a 5 min walk from my place so will tend to train there when I haven't got days/weekends free to head up to coast. Did you get that card I gave your mum for the chiro I'm going too? Be worth a look as your injury issues my be SI joint related also.

Look foward to seeing more of you and thanks for the praise from you mum.

[Corey1982]

Training 13/4/2011

Foam Roll ITBs, Quads, Glutes, QL with Softball

Static Stretching of the whole body

TVA and Hip Stabilty Stuff

Bird Dogs 5 x 10 sec holds alternative arms and legs (10 total)

Single Leg lowers 6 x each side

(done by pushing bellybutton into floor, legs are bent at 90 degrees then lowered slowly and holding just shy of the floor before returning to the start).

Just ticking along will hit up some upper back work tomorrow with some more abs work.

[Corey1982]

Training 14/4/2011 (Genetics Gym)

5 min walk from home to gym

Wide grip lat pulldowns (each plate 20lbs)

1 x 12 @ 5 plates (100 lbs)

1 x 12 @ 7 plates (140 lbs)

2 x 8 @ 9 plates (180 lbs)

2 x 12 @ 7 plates (140 lbs)

2 x 15 @ 5 plates (100 lbs)

Chest supported row (each plate 15 lbs)

2 x 8 @ 6 plates (120 lbs)

2 x 8 @ 8 plates (150 lbs)

2 x 8 @ 10 plates (180 lbs)

Face pulls

4 x 15

External Rotator Cuff

(purple bands around power rack, lying on the ground and rotating my arms backwards)

4 x 15

Hanging leg raises on fat pull up bar

3 x 12

Russian twists

3 x 15 each side @ 10 kg DB

Overhead Squats to low box

4 x 15 with 20 kg bar

Foam Roll and Stretch at home

DONE

[steak]

Nice bit of assist there bro..keep it up 8)

[steak]

corey, please pass on my message to damo.

my message must be delivered by eating as many eggs, onions, garlic and baked beans before squats.

this is nothing new bro...Robbies compulsary maccas pre train gives much the same effect - poor sod and those gherkins good way to get a rack to yourself :nod:

[Corey1982]

Nice bit of assist there bro..keep it up 8)

Love training upper back and know building a strong upper back builds a good base for the 3-lifts and Women love a solid back too (I hope :pfft: )

Mainly inspired by this guys back (Oleksandr Kutcher)

[steak]

solid jackson right thurr bro...how the chaff from the bench shirt 8)

[red machine]

yo corey, into it!! good to see ur still chargin away brother, keep up the good work and hope those injuries subside quick!!

[Corey1982]

yo corey, into it!! good to see ur still chargin away brother, keep up the good work and hope those injuries subside quick!!

Chears man. Been seeing that you have been tearing it up the past few weeks post comp at training :clap: Look to be on target for your upcoming goals bro.

Had a yarn to my mum back home in Gissy and is seems to be a family thing with the uneven hips being genetic and SI joint issues. Combined with and with my hamstrings/glutes becoming tighter over the years as I have put on more size/strength and subsequent tail tucking, has led to where I am now. So not a quick fix, but a combination on research, working hard on staying with the plan and doing all the little things that need to be done I should be on track for where I want to be come July and onwards

[Corey1982]

Training 16/4/2011

Main pool at the Maneuwa Aquatic Centre was closed (underwater hockey) so had to change my plan for the swim session due to having to share the lane with slow swimmers (there was only a slow and a walking lane). Therefore did the following (25m pool)

10 x 150m kick with a board 15/20 sec rest between each 150m

1.) Freestyle kick

2.) Breaststroke kick

3.) Backstroke kick

4.) Breaststroke kick

5.) Dolphin kick

6.) Breaststroke kick

7.) Freestyle kick

8.) Breaststroke kick

9.) and 10.) Dolphin kick

Why I did what I did for the swim session for rehab?

Find the different styles of kick help loosen up the SI joint (freestyle and backstroke) and help with improving external rotation of the hip helping to drop down in the hole in the squat (breaststroke). Dolphin kick tends to help build my core strength up.

So mobility, some aerobic conditioning and a bit of core strength hit in 1 go.

Used spa jets and did some stretching and some hit cold contrast recovery (there was a cold shower) on the area.

Came home and did some more foam rolling, stretching plus

TVA and Hip Stabilty Stuff

Bird Dogs 2 x (5 x 10 sec holds alternative arms and legs (10 total))

Single Leg lowers 2 x (10 x each side)

[bar-belle]

(underwater hockey)

:shock: didn't know such sport existed

Used spa jets and did some stretching and some hit cold contrast recovery (there was a cold shower) on the area.

Nice...good old contrast shower :nod:

[Corey1982]

(underwater hockey)

:shock: didn't know such sport existed

It is a minority sport, tends to be played in deep pools with snorkel, goggles and big arse fins. They hit a puck with small sticks in their hands into goals along the bottom of the pool (about 25-30m x 25m or a 6-7 lane 25 m pool). Anyone who is a keen diver or good at breath holding would do well. May hear more of it with Northern Arena open up now your way.

Not really my cup of tea though, I tend to think that smashing tin is way cooler :nod: