Corey's Journal

[Corey1982]

Training 17/4/2011 (Genetics)

Decline Bench Press (worked up to 70% of my bench 1 RM of 120 kg)

2 x 5 (50 %) @ 60 kg

1 x 4 (60 %) @ 72.5 kg

1 x 4 (65 %) @ 80 kg

8 x 3 (70 %) @ 85 kg

Incline DB Bench Press

4 x 10 @ 30 kg DBs

DB Flys supersetted with Cable triceps Pushdowns

5 x 15 @ 10 kg DBs / 5 x 15 @ Plate 6

Hanging leg raises (on fat chin up bar)

3 x 12

Landmines

3 x 12 each side with bar plus 10 kg plate

Had Chiropractor appointment the following happened:-

1.)DFM Gravity Inversion Therapy table (table that takes you upside down)

2.)Flexion - Distraction Spinal Decompression Therapy Table to stretch out and open up the discs.

3.) Chiro Adjustment at SI joint, thorasic and some neck vetebrae

Caught up with an old mate who works at the Academy of Sport gym @ MISH

Reverse hyper

5 x 12 @ 10 kg plate each side

Cambered Bar GMs

3 x 15 with Cambered Bar only (not sure how much it weighs but love it for GMs and would be awesome for free weight/box squatting too)

Foam Rolled on a PVC pipe ITBs, QLs, Quads and trusty old softball for glutes

DONE

[Corey1982]

Training 18/4/2011 (Coast Barbell)

5 min on Bike

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Sled Dragging

8 trips er bodyWalking 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 @ 80 kg (stumbled to car to keep myself up vomit bucket used again)

Ground was a bit dryer so the sled dragging was harder (plus caught a couple of stones with my dragging with 100 kg.

4 way Band Squat to low box

3 x 15 with 20 kg KB held just under neck

KB Good mornings (wide stance)

3 x 15 @ 20 kg KB

Stood on the tyre to get a bit of a stretch out of the whole back. Check the video at about 19-20 sec mark for what the exercise looked like (the rest of the vid is pretty cool and even shows Louie).

GHR

1 x 12 @ Red band

2 x 12 @ 2 Red bands

Landmines

1 x 12 each side @ bar

2 x 12 each side @ bar + 10 kg

Prone hold (Arms on swiss ball)

4 x 30 sec on 30 sec off with chains around lower back

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole body and helping out with some spotting ect

DONE

[bar-belle]

yeah! solid session ...and I saw you sneak the bucket out

[Corey1982]

Training 20/4/2011 (Genetics)

Lat Pulldowns

2 x 15 @ 100 lb Plate

Chin-ups

3 x 5 @ BW

3 x 5 @ BW + assistance from purple band

Chest Supported Row

2 x 8 @ 165 lb Plate

4 x 8 @ 180 lb Plate

Face Pulls

3 x 15

Standing External Rotator Cuff

(Chased a good stretch at the top of the momement)

3 x 15 @ 5 kg DB

KB Belt Squat

5 x 15 @ 20 kg KB

Using a 20 kg Kettlebell old chin up/dips weight bar and standing on 2 boxes the same height I did a similar setup to below (but without the bands and the kettlebell didn't touch the ground)

Viewed my form from a diagonal and the majority of reps there seemd to be no tail tuck but could feel it having to work hard to stay on the heels and control the movement. Hips feel nice and even again so part 1 of my rehab is going to plan but did feel a bit tight in the hip area but some more foam/pvc rollling and massage therapy should correct that and put me on track for my 5 week goal.

[Corey1982]

yeah! solid session ...and I saw you sneak the bucket out

My body has always done that during hard aerobic/anaerobic work (even back in my old swimming days in Dunedin). I think that the sled flu may make an appearance on Good Friday plus a couple of other tricks to keep my legs strong

[samuelNZ]

Those KB belt squats look/sound awesome mate! Good job.

KUTGW! :clap:

[Corey1982]

Those KB belt squats look/sound awesome mate! Good job.

KUTGW! :clap:

Chears, I stuck them in just to help with a bit of traction around the SI joint (as my pains that I have had especially in the past prior to some agressive foam rolling are exactly what you describe with yourself in your journal at the moment). Have a further read of any stuff I have done (such as some of the swimming/kicking) and foam roll/roll out your glutes with a softball/lacrose ball, find a good massage therapist to get into those glutes (especially if your sciaita is due to piriformis syndrome) and voltarin(diclofonic) up to 150 mg a day or ibuprofin with coedine (4-6 tabs a day).

I will have to include an old Breaststroke stretch that my coach (Mr Laing) use to do on me to see if that helps me also after seeing some of the stretching that you are doing and do yourself or your training partner know of a guy your age named David Benson by any chance?

[samuelNZ]

Chears, I stuck them in just to help with a bit of traction around the SI joint (as my pains that I have had especially in the past prior to some agressive foam rolling are exactly what you describe with yourself in your journal at the moment). Have a further read of any stuff I have done (such as some of the swimming/kicking) and foam roll/roll out your glutes with a softball/lacrose ball, find a good massage therapist to get into those glutes (especially if your sciaita is due to piriformis syndrome) and voltarin(diclofonic) up to 150 mg a day or ibuprofin with coedine (4-6 tabs a day).

I will have to include an old Breaststroke stretch that my coach (Mr Laing) use to do on me to see if that helps me also after seeing some of the stretching that you are doing and do yourself or your training partner know of a guy your age named David Benson by any chance?

Aggressive foam rolling caused injury/pain? Am I reading this right? I often stretch my glutes with a hockey ball I carry in my training bag. Every squat and deadlift day I will do these. Seems to be I cannot squat without 10-15mins foam rolling now.

As for Dave, yes I do know him, he plays in my rugby team. My training partner/flatmate/rugby teammate just informed me that he was also a very superb swimmer.

[Corey1982]

Chears, I stuck them in just to help with a bit of traction around the SI joint (as my pains that I have had especially in the past prior to some agressive foam rolling are exactly what you describe with yourself in your journal at the moment). Have a further read of any stuff I have done (such as some of the swimming/kicking) and foam roll/roll out your glutes with a softball/lacrose ball, find a good massage therapist to get into those glutes (especially if your sciaita is due to piriformis syndrome) and voltarin(diclofonic) up to 150 mg a day or ibuprofin with coedine (4-6 tabs a day).

I will have to include an old Breaststroke stretch that my coach (Mr Laing) use to do on me to see if that helps me also after seeing some of the stretching that you are doing and do yourself or your training partner know of a guy your age named David Benson by any chance?

Aggressive foam rolling caused injury/pain? Am I reading this right? I often stretch my glutes with a hockey ball I carry in my training bag. Every squat and deadlift day I will do these. Seems to be I cannot squat without 10-15mins foam rolling now.

As for Dave, yes I do know him, he plays in my rugby team. My training partner/flatmate/rugby teammate just informed me that he was also a very superb swimmer.

What I ment to say was that getting into the foam rolling and doing it all the time has helped my issues (hence why I still do it now and the massage therapist who I have seen has seen a marked improvement in my ITBs in particular). Sorry abou the confusion (my bad grammer :doh: ) I even prefer to do it pre and post workout and most off days from training. Do you roll your ITBs and the front top of your quads (can be done with a hard medicine ball) as well?

I coached David in swimming from 2006-2007, good sort and I have tried to convince him he should join a gym like Powerhouse (with his older bro Chris who is in Wellington also) and come to the Darkside :twisted:

[samuelNZ]

Ohk now I understand. Yes I think I will need to start doing this more often as well. Probably do about 5 different regions 3 x a week. No, I don't roll the top of the quad, is the area your talking about the top point of your rec fem? And yes my ITBs are now accustomed to a good hammering with the tube!

Yes I also know Chris as I prop with him in the front row! Hes very good humor. I'll drop some sneaky hints that they should come have a train at the house! :poked: They'd love it

[Corey1982]

Ohk now I understand. Yes I think I will need to start doing this more often as well. Probably do about 5 different regions 3 x a week. No, I don't roll the top of the quad, is the area your talking about the top point of your rec fem? And yes my ITBs are now accustomed to a good hammering with the tube!

Yes I also know Chris as I prop with him in the front row! Hes very good humor. I'll drop some sneaky hints that they should come have a train at the house! :poked: They'd love it

When rolling about where the trigger point is on the rectus femoris is where I try to get all the pressure on that spot and roll down from there (you can get with a foam roller/pvc pipe just cross the 1 leg over the top for added pressure if required)http://www.deeptissue.com/learn/knee/rectfem.htm

Hope you have had a chance to convince Chris to come to powerhouse, He was a very good trainer when I coached him for swimming and has got the ability to learn the big 3 from some of the dryland stuff that I did do with them. Both Chris and David could be potentially good lifters with time under the bar so touch wood one of them comes to the House :nod:

[Corey1982]

Training 21/4/2011

Foam roll ITB, Quads, Gluts, QL and stretch out Hamstrings and Calves

Decline Bench Press (worked up to 75% of my bench 1 RM of 120 kg)

2 x 5 (50 %) @ 60 kg

1 x 4 (60 %) @ 72.5 kg

1 x 4 (65 %) @ 80 kg

1 x 3 (70 %) @ 85 kg

8 x 3 (75 %) @ 90 kg

Incline DB Bench Press

4 x 10 @ 30 kg DBs

Landmines supersetted with Cable triceps Pushdowns

5 x 20 @ Bar / 5 x 15 @ Plate 6

Weight for the Decline Barbell Bench felt heavy in the hands but moved fast off the chest with setting up on the traps and keeping the shoulderblades squeezed tight and set. The idea behind my rep/weight structure has come from this article about the revolution of Westside Barbell training http://www.dragondoor.com/articles/the-evolution-of-westside-barbell-training/default.aspx.

As I get closer to reintroducting the main lifts later on I will doccument my plan based on this plus a couple of other things to work on weak points/prehab and accustome to heavier weights later on in the cycle (a la reverse bands BIG iron gym style).

Inclines alot stronger and it will be a matter of just getting stronger and having that carryover to my flat bench.

Continue to push up the landmines to free up the back and supersetted with the pushdowns as had to get to work for the arvo shift.

[Corey1982]

Had Chiropractor appointment the following happened:-

1.)Flexion - Distraction Spinal Decompression Therapy Table to stretch out and open up the discs. Did some side/side work as well and helped stretched out the QL and get the joints ready for adjustment.

2.) Chiro Adjustment at SI joint, thorasic area.

Big improvements in mobility and hip pain generally under control with a bit of Foam rolling/stretching ect but can still wake up with some discomfort that subside once I am moving around and get CSF fluid into the disc space to nourish it and help it heal (similar if I sit around on my butt for too long after waking up).

The Chiropractor explained to me that this is due to tearing in the annulus fibres that make up the disc (didn't say which one but probably L4-L5 which was slightly misalligned prior to treatment or L5-S1).

The disc is not herniated but is most likely doing this. which can cause nerves to pinch or stimulate pain within the nerve fibres within the annulus itself.

The actual tear in those fibres is vey minor but have been still recommended to give the annulus time to heal and build up gradually over a month (hence my training plan has been on target with training around this). I will probably belt up on lighter sets to help teach my body to push against the belt and brace everything tight to avoid reinjury once I begin to introduce squats, deadlifts and bench (competition setup) again.

Training 22/4/2011 (Coast Barbell)

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

KB Belt Squat

5 x 15 @ 20 kg KB

GHR

1 x 12 @ BW

1 x 12 @ BW + Red Band

2 x 8 @ BW + 2 Red Bands

Band GMs

3 x 15 @ Red Band (holding at the bottom and keeping a normal lumbar curve and stretching ou the hamstrings)

Bulgarian Split Squats

3 x 12 each side with 20 kg KB

I done these with 1 hand holding onto the kettlebell on the same side with the foot lunged foward (the other foot is raised on the bench and the other hand holds onto nothing) as opposed to holding weights in both hands. Found it much better for glute recruitment an forced me to use stabiliser muscles which should keep me pain free and push my squats and deads up later.

Bit more lower body streching and chatting with Damo and Harley

DONE

[Corey1982]

Training 23/4/2011

Swim (Manuewa Aquatic Centre)

600m Warm up as 200m Free/100m Breaststroke kick

Set below repeated 2x

50m Back on 1.00 min (holding 40 sec pace)

50m Fly Kick on 1.15 min (holding 50 sec pace)

150m as 50m Breaststroke/100m Free (holding 2 min pace)

100m Fins as 50m sculling/ 50m 1 arm Fly

Set below repeated 2x

50m Freestyle kick on side on 1.15 min

100m Freestyle on 1.30min (holding 1.15 pace)

200m Fly kick fins

DONE

Bit of a mix up of stuff to help looesn up the lower body (as got a bit of DOMS from yesterday), keep the upper body mobile and getting some more conditioning done.

[Corey1982]

Training 26/4/2011

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Hip Mobility (Done 2 x with 20 kg Bar)

10 GMs

5 Overhead squats

5 Drop Snatches

Front Squat

8 x 5 @ 60 kg (B)

1 Arm KB snatch

3 x 10 each arm @ 20 kg KB

GHR

3 x 10 @ Blue band

Landmines

3 x 12 each side @ Bar + 10 kg plate

Sledgehammer hits to the tyre

3 x 20 each side

Sled Dragging

4 trips Walking foward and backward down driveway @ 40 kg

4 trips Walking foward and backward down driveway @ 60 kg

2 x 2 trips Walking foward down driveway @ 80 kg

4 trips Walking foward and backward down driveway @ 40 kg to flush out lactic acid

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

DONE

Belting up early but keeping the belt loose so that I learn to push out into the belt and keep my core tight and protect the back. Some tail tucking still there but tends to show up in a much deeper position in my squats.

KB snatches went up easy and smoothly, particularly on the 1st and 2nd sets

Everything else there to work on weaknesses and keep the rehab ticking along

[steak]

and wearing a groove in the drivway good to catch up again ...cheers for the spot bro 8)

[Corey1982]

Training 2/5/2011 (Coast Barbell)

A week since my last train due to picking up a stomach bug with kicked my arse (and stomach) for a few days leaving unable to work and eat at all for a few days. Did manage to get my appetite again by Saturday arvo and was back to work on Sunday.

Chiropractor appointment earlier that morning

1.)Flexion - Distraction Spinal Decompression Therapy Table to stretch out and open up the discs. Did some side/side work as well and helped stretched out the QL and get the joints ready for adjustment.

2.) Chiro Adjustment at SI joint, thorasic area.

Back is good other than a little bit of tightness in the right glute, hips are alot more even. Another appointment in 2 weeks so may go and see a massage therapist next week just to get into some of the trapped nerves in my glutes and give the legs a good loosen out

Here is the training

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Sumo Deadlifts

2 x 5 @ 60 kg

1 x 3 @ 60 kg + Blue bands

1 x 2 @ 80 kg + Blue bands

8 x 2 @ 100 kg + Blue bands

Belted for all sets. Keeping it light but wanted to work on strengthening the hips so added the bands. The went up with good speed.

Zercher Low Box Squats (onto foam)

3 x 5 @ 70 kg

2 x 5 @ 90 kg

Belted for all sets again. I use the box to help me sit back and keep upright. I sit on the box and pause letting myself sink into the foam before coming off the box. Even with the belt on I could feel my core working hard to keep me upright and not fall foward and bracing tight.

Bulgarian Split Squat

3 x 10 each side @ 20 kg KB held in hand on the inside of the lunges out foot.

Landmines

1 x 12 @ Bar each side

1 x 6 @ Bar + 10 kg each side

1 x 6 @ Bar + 15 kg each side

1 x 6 @ Bar + 20 kg each Side

Prone holds on a swiss ball

4 x 45 sec on, 30 sec rest with some chains around my waist

Sled Dragging

1 x 4 trips Walking foward and backward down driveway @ 20 kg

1 x 4 trips Walking foward and backward down driveway @ 40 kg

2 x 4 trips Walking foward and backward down driveway @ 60 kg

Kept these more for getting some blood into the area to help recovery

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

DONE

[steak]

Soldier bro...cheers for your help again.

"these Zerchers are for Troy"

[Corey1982]

Training 4/5/2011 (Genetics)

Stretch out lower body to get ready for arching

Bench Press

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 2 @ 85 kg

(1-board added)

1 x 2 @ 95 kg

1 x 2 @ 105 kg

1 x 2 @ 115 kg

(2-board added)

1 x 2 @ 120 kg

1 x 2 @ 130 kg

1 x 2 @ 135 kg

Worked up to a max effort double for 2 board to establish a PB. All lead up sets up to 130 kg were light and fast afterwards went back and did the following for more volume. I belted up again for all sets to protect back and enfore "big air" to keep tightness.

Bench Press

8 x 3 @ 85 kg (70%) all with pause and long holds at the top

Speed was king here will push up to 8 x 3 @ 75% after going for a heavy double on either a 2 board again or floor press next week.

Lat pull down (Was on a hammer stretght type machine)

4 x 8 @ 180 lbs plate

Chest Supported Rows

2 x 8 @ 180 lbs plate

2 x 8 @ 210 lbs plate

Hanging Leg Raises (Fat bar)

3 x 8

Landmines

3 x 8 each side @ bar + 10 kg plate

Stretch and foam roll at home

DONE

[steak]

Speed was king here

shot bro..good volume, looks like a fun train 8)

[Corey1982]

Speed was king here

shot bro..good volume, looks like a fun train 8)

Chears, decided to hit up the bench part of that old school westside linear peaking plan/max effort hybrid earlier on to see how it goes. 1st time Ive ever had over 120 kg in my hands with the board presses other than reverse bands so supprised how it didn't feel heavy as I have had attempts at 120 kg that have felt so heavy. It should teach me to not fear the weight in my hands and go into survival mode and loose my tightness ect.

Makes me want to have a play in a shirt :twisted:

[Corey1982]

Training 8/5/2011 (Coast Barbell)

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Floor Press

2 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 90 kg

2 x 5 @ 100 kg

1 x 3 @ 100 kg

Medium Grip was used here to work on a bit of tricep strength and had feet completly lying flat to take out the leg drive and rely on the pressing muscles to finish the movement. Had a bit of coaching by the big man himself (Steak) and worked on taking that big air in and staying as tight as I could. 1st set @ 100 kg the bar wobbled up (and some elbow flair) as I hadn't taken the bar from the handout foward enough. 2nd set the reps were much better and stronger when I took the bar out to the right spot). The 5th rep on both set were slow grinders but got them but missed the 4th rep by the 3rd set.

DB incline press

4 x 8 @ 35 kg DBs

Dumbells moved up ok but could feel the ability to press them dropped as fatigue set in. Good to get stronger at these and hope for some carryover to a competition bench.

Wide Grip Chin ups

3 x 5 @ BW

3 x 5 Assisted with Red band

Pushed some volume into some upper back work to help build a good base for benching.

Hits to tyre

3 x 20 each side

Ab Rollouts

3 x 12

Roll ITBs, Quads, Glutes, QL

Set up the purple bands to do some sitting knee outs and get some blood flow to the deeper glute muscles and help them activate better

3 x 20 with a 3 sec hold of the contraction.

I found that they seemed to elivate any slight pinching/niggling feelings in the right glute in particular. The SI joint is in good shape and will be time to book in a good going over of some trigger points by the massage therapist to compliment the work my chiropractor has done.

[Corey1982]

Training 9/5/2011 (Genetics)

2 min on X-trainer

Foam Roll ITBs, Quads, Glutes, QL

Static Stretching of the whole lower body

Hip mobility (2x with a 20 kg Bar)

5 GMs

5 Drop Snatches

5 Front Squats

Front Squat to Low box

1 x 5 @ 40 kg

1 x 5 @ 60 kg

1 x 3 @ 80 kg

5 x 3 @ 100 kg

I belted up and used a clean grip, working on keeping the chest up and going down to the box to get rid of the tail tuck. Might have to get out the front squat harness for the heavier sets. was slow to power off the box but came up strong and fast so this shud carry over to my conventional deadlift too.

1 arm KB snatch

3 x 10 reps each side

Focus on explosiveness and punching the bell through at the top to stop it hitting my wrists. Should help build up my wrists for the bench and keep my hip drive for my squats and deadlifts strong.

KB Belt Squat

3 x 15 @ 20 kg KB

Form work here. I managed to see how to stop the tail tuck (or at least make very minor). Key things that I learnt to work on:-

1.)With the KB where it is it is naturally helping me push my hips back and tilt at the hips appropriately. When I worked hard on chest up eyes looking up, pushing the knees outand back arched, I held the form well.

2.) When I tried to shift my weight too far back and let thet chest drop slightly because of it saw the tail tuck come through just above parallel. Now I know where the fault is I will be thinking about that hard everytime I squat

Band GMs

3 x 15 @ 20 kg bar + purple bands

Holding my arch and getting a good stretch down the glutes/hamstrings

Landmines

3 x 12 each side @ 15 kg + bar

working on as I twist from side to side keeping the arms straight and holding that chest up

Prone holds

3 x 60 sec on, 30 sec rest

was feeling the after effects of the ab roll outs from yesterday

A good stretchout of the whole body at home

DONE

[bar-belle]

Hey Corey finally have your certificate from the last comp for you next time you are up .

[Corey1982]

Hey Corey finally have your certificate from the last comp for you next time you are up .

Chears, have one more day of work this week then 5 days off :pfft: Will be up again to work on some lower body stuff on Friday si will see you all then.