Corey's Journal

[Corey1982]

Training 11/5/2011 (Genetics)

Stretch out and Foam Roll lower body to get ready for arching

Bench Press

1 x 5 @ 60 kg

2 x 3 @ 80 kg

(1-board added)

1 x 2 @ 90 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

(2-board added)

1 x 3 @ 120 kg

1 x 3 @ 130 kg

Max effort tripple tonight as got pushed to go for the 3rd rep and got it. Didn't feel as good as last week but could be a bit flat from work and a few decent trainings.

Bench Press

8 x 3 @ 92.5 kg (75%) all with a pause.

Got the reps but felt that they should be faster off the chest but wasn't my best day on the bench. Will be doing a bench session @ Coast on Sat/Sunday just to check setup and tightness

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

4 x 8 @ 180 lbs plate

Chest Supported Rows

4 x 8 @ 180 lbs plate

Hanging Leg Raises (Fat bar)

3 x 12

Landmines

1 x 20 @ bar

2 x 8 each side @ bar + 15 kg plate

1 x 20 @ bar

Stretch and foam roll at home

DONE

[Corey1982]

Training 12/5/2011 (Home)

Some Mobility/Flexibility/Prehab Stuff

Hamstring Leg swings x 20 each side

Cross Body Leg swings x 20 each side

Mountain Climbers x 10 each side

Calves x 20 each side

GMs (arched back, chest up) x 10

Bodyweight squats to 16 cm foam box x 10

(Used two cusions from my couch)

Static Stretching of Lower Body

Hamstring Leg swings x 20 each side

Cross Body Leg swings x 20 each side

Mountain Climbers x 10 each side

Calves x 20 each side

GMs (arched back, chest up) x 10

Bodyweight squats to 16 cm foam box x 10

(Used two cusions from my couch)

Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

Trunk twist Pec Stretch x 10 each side

Foward Arm Circles x 10 each side

Backward Arm Circles x 10 each side

Static Stretching of Shoulder Blades, Upper trapezius, Pectorals, Bicps and Latissimus Dorsi

DONE

[Corey1982]

Training 13/5/2011

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole lower body

Hip mobility (2x with a 20 kg Bar)

10 x GMs

5 x Drop Snatches

Zercher Low Box Squats (Onto the Getstrength buckets where some chains are kept)

2 x 5 @ 60 kg

1 x 3 @ 80 kg

1 x 2 @ 90 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

1 x 2 @ 120 kg

Working on keeping my chest up and with a bit of coaching from the big man Steak himself a few breathing techniques to keep the core braced better (still some work to do though), I can feel myself loosing it going to that lower depth and getting some tail tuck. Ripped my shorts on the last set going down and that threw me off slightly but got the double I was going for.

Conventional Deadlifts

1 x 3 @ 100 kg

1 x 3 @ 100kg + Blue bands

1 x 2 @ 120 kg + Blue bands

5 x 2 @ 140 kg + Blue bands

Worked on setup, shoulders in line with bar, push through the heels agaist the bands to focus ogood hip drive.

KB Wide stance GM/KB 2 arm Swing

3 x 20 / 20 @ 20 kg KB

Help get a bit of blood to the lower back and work on core.

Sledgehammer Hits to the Tyre / Sled Dragging

3 x 20 hits to tyre / Trips Walking foward down driveway @ 40 kg

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole lower body

DONE

[Corey1982]

Training 14/5/2011 (Coast Barbell)

2 x (4 x trips walking foward down driveway and back @ 40 kg)

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole lower body

Reverse Band Bench Press

(Green bands were choaked @ the top of the Power Rack)

1 x 5 @ 80 kg

1 x 5 @ 110 kg

1 x 5 @ 130 kg

1 x 5 @ 150 kg

1 x 2 @ 160 kg (missed 3rd)

2 x 4 @ 150 kg (Moved in grip from Comp Grip to Pinkies inside the ring)

Did these today mainly to overload the triceps, accustomise to a heavy weight in my hands while taking the bar fully down to my chest and practice my bench setup to see if there was anything to work on. After my set with 150 kg.

Coach Steak noticed that as I press up tend to flair out my triceps as they start to fail causing my to not be able to snap my lockout through as fast.Worked on it @ 160 kg and got a double with the 1st rep snapping up easier than some of my reps with 150 kg prior but the triceps were too smashed and missed the 3rd rep. Went back to 150 kg with a closer grip and working on trying to snap the elbows through and trying not to flair them out made sure I got my 4th rep instead of them becoming tripples.

Also got to work on keeping my hips high as I set my feet up and push that hip down once the feet are planted. Bit of work overall to do to get a half decent bench but it will come.

Coast Barbell Log Log Press

4 x 15

Wide Grip Chin-ups

4 x 5 @ BW

1 arm KB row

2 x 15 each side (alternating each arm with no rest)

Ab Rollouts

3 x 15

Landmines

1 x 20 each side @ bar

3 x 8 each side @ bar + 15 kg

Foam Roll Foam Roll ITBs, Quads, Glutes, QL, Hamstrings, Lower and Upper Back

Static Stretching of the whole body.

DONE

[Corey1982]

Training 15/5/2011

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 and neck.

Some Mobility/Flexibility/Prehab Stuff

Hamstring Leg swings x 20 each side

Cross Body Leg swings x 20 each side

Calves x 20 each side

Mountain Climbers x 10 each side

Bulgarian Split Squats (holding a bit of a strtech) x 6 each side

GMs (arched back, chest up) x 10

Bodyweight squats to 16 cm foam box x 10

(Used two cusions from my couch)

Foam Rolling Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin.

Trunk twist Pec Stretch x 10 each side

Foward Arm Circles x 10 each side

Backward Arm Circles x 10 each side

Static Stretching of Shoulder Blades, Upper trapezius, Pectorals, Biceps and Latissimus Dorsi

Chiropractor was impressed with how much more level my hips are and the progress I am making which is good news to hear. He has told me to keep doing what I have been doing in regards to training which is reassuring.

Even I am supprised with where I am at the moment in terms of of my rehab (2 weeks ahead of the intended plan ), so will keep on trucking

[Corey1982]

Training 16/5/2011 (Genetics)

5 min walk to the gym

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole lower body

Hip Mobility (2 x 20 kg Bar)

10 x GMs

5 x Drop Snatches

Front Squats

1 x 5 @ 60 kg

2 x 3 @ 80 kg

1 x 2 @ 90 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

2 x 2 @ 120 kg

The set of front squats was the most comfortable I have felt with 120 kg considering I have never tried anything past singles with this weight and working up to a 125 kg max. Could be a good sign of things to come.

Back Squats

3 x 8 @ 80 kg

Powered up fast, working on pushing my knees out, Felt like an empty bar on my back.

Romanian Deadlifts

5 x 5 @ 80 kg

Mainly just stretching out the hamstrings/glutes while learning to sit back and keep my arch

Bulgarian Split Squat

3 x 6 each side @ 22.5 kg DB held in hand on the outside of the lunged out foot.

Hanging Leg Raises (Fat Bar)

3 x 12

Landmines

1 x 8 each side @ bar + 10 kg

2 x 8 each side @ bar + 20 kg

KB Wide stance GM/KB 2 arm Swing

2 x 20 / 20 @ 20 kg KB

Sitting knee outs

With 2 x purple bands

2 x 30

DONE

[Corey1982]

Training 17/5/2011

AM Swim @ YMCA Pamure (33m pool)

2 x 533m 30 sec rest warm up

1st one 200m FR, 66m BK Kick

2nd one 166m FR, 33m BK, 66m BR kick

3 x 133m FR on 2min (holding 1.40 min pace)

8 x 33m Individual Medly order, 10 sec rest each 33m

200m Dolphin kick with fins on

200m Easy Swimming

Bit of Stretching and 1 legged BR kick to help with mobility

Have a mate who I use to swim with visiting so got temped to go for a swim with him early this morning. He had to be @ St Helliers by 8.30 am so I managed to convince him to head to Panmure as opposed to Newmarket as it is much closer. He was supprised to see I still have got good power off my starts, turns and underwater work but body felt heavy going much past 4 lenghts especially when I stepped up the intensity post warm up. It helped loosen me up for the rest of the day.

PM (Coast Barbell)

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole lower body

Close Grip Bench Press

2 x 5 @ 60 kg

1 x 3 @ 75 kg

(1-board added)

1 x 2 @ 90 kg

1 x 2 @ 100 kg

(2-board added)

1 x 2 @ 110 kg

1 x 2 @ 120 kg

(3-board added)

1 x 2 @ 130 kg

1 x 2 @ 140 kg

1 x 1 @ 150 kg (got a 2nd one but my arse came off the bench)

Worked on setup, much tighter and having Damo cue me on my leg drive helped heaps today. Still a bit of work to do to make it perfect but a step foward.

Bench Press

6 x 2 @ 100 kg (80%)

Bit of volume just to reinforce everything

Coast Barbell Log Log Press

4 x 15

Wide Grip Chin-ups

4 x 5 @ BW

1 arm DB row (Straps used)

2 x 6 each side @ 50 kg DB

Conditioning Circuit (done 3 x)

Farmers walk up and down driveway @ 50 kg

20 Sledgehammer hits to tyre each side

Backwards Sled Dragging up and down driveway @ 60 kg

Foam Roll ITBs, Quads, Glutes, QL, Hamstrings

Static Stretching of the whole body

DONE

[Big john]

good day at the office corey...esp on the board work. Something i should take into consideration

[steak]

big improvements each session now bro...be good to get the squatting back underway as the situation allows...cheers for you help tonight...preciate the yelling and rark up bro :nod:

[Corey1982]

good day at the office corey...esp on the board work. Something i should take into consideration

Thanks, just really trying to get the arms strong and take away ther fear of a heavy weight. Getting the setup and leg drive going properly makes a big difference here, but been making sure not to neglect any strength off the chest with some volume work after.

Keep up the good work yourself and keep healthy, still want to see some big numbers from you.

[Corey1982]

big improvements each session now bro...be good to get the squatting back underway as the situation allows...cheers for you help tonight...preciate the yelling and rark up bro :nod:

Good coaching = big improvements \:D/

So any improvement seen at them moment is a relfection on yourself and your coaching ability. Plus I want bigger numbers next to my name on that board and that is only going to happen with good technique, getting rid of my weaknesses and doing the work.

[steak]

ta bro :nod:

and if you wondering where you belt is...its hanging up drying in the gym...found it a puddle this morn by the steel log :shock:

[Corey1982]

Training 18/5/2011 (Home)

Mobility/Stretching

Hamstring leg Swings x 20 each side

Cross Body Leg swings x 20 each side

Mountain Climbers x 10 each side

Assisted Bulgarian split squats x 10 each side (Holding @ bottom 3-4 sec)

GMs (arched back, chest up) x 10

Overhead squats 3 x 6 (holding @ the bottom for 3-4 sec)

Foam Rolling Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin.

Trunk twist Pec Stretch x 10 each side

Shoulder Blade Touch arm swings x 10 each side

Shoulder Dislocations x 10 Foward and backwards and x 10 Side to Side

Static Stretching of Shoulder Blades, Upper trapezius, Pectorals, Biceps and Latissimus Dorsi

Ready for Zerchers and Deadlifting Tomorrow :twisted:

[Corey1982]

ta bro :nod:

and if you wondering where you belt is...its hanging up drying in the gym...found it a puddle this morn by the steel log :shock:

Still keep forgetting my stuff :doh:

Must have left it out there when I was doing that conditioning work last night. Thanks again and will be in on Monday doing some Front and Back Squat work.

[Traps]

One thing I wish I had....your patience to do the recovery work that you have done. I know I need it but I just cant seem to dedicate enough time to it.

I see you up at the gym doing it and it amazes me how methodically you go about your work. Very frustrating for a guy with a very short attention span!!! :banging:

[steak]

you know whats hes going to say eh Traps

[Traps]

Tell me, I am keeping an open mind here.

[Corey1982]

One thing I wish I had....your patience to do the recovery work that you have done. I know I need it but I just cant seem to dedicate enough time to it.

I see you up at the gym doing it and it amazes me how methodically you go about your work. Very frustrating for a guy with a very short attention span!!! :banging:

I've got no choice, if I want to get results I have to do this work to get/keep myself healthy. Plus I seem to enjoy smashing weights and training with a focus on getting stronger rather than other methods of keeping fit and still want to be getting stronger 10 even 20 years down the track.

[steak]

Tell me, I am keeping an open mind here.

if you dont pay a little now you pay will alot more later on...youve been warned. :doh:

[Corey1982]

Training 19/5/2011 (Genetics)

5 min Warm-Up on the bike

Foam Rolling Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin.

Zercher Squats to Low Box

2 x 10 @ 20 kg

2 x 5 @ 60 kg

1 x 3 @ 80 kg

1 x 2 @ 90 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

1 x 2 @ 120 kg

No belt today (as left it up at Coast Barbell). Was tougher walking out and doing the Zercher Squats but worked on big belly and keeping tight so got what I wanted to work up to without overpushing it.

Conventional Deadlifts

1 x 5 @ 60 kg

1 x 5 @ 100 kg

1 x 5 @ 140 kg

(Purple Bands Doubled Over Power Rack Bar set about 150 cm high)

1 x 5 @ 180 kg

1 x 5 @ 200 kg

1 x 3 @ 220 kg

No chalk and no belt. Everything up to 200 kg came up strong. While the bar didnt feel too bad in my hands it did feel a little bit slippery @ 220 kg. Could have forced 2 reps to get 5 reps @ 220 kg but the form would have been crap and I would have reageravated my SI joint issues putting me back to square one again. Plenty of time to hit some big deadlifts again later on.

Hip Mobility (Done 3x with 20 kg Bar or 20 kg KB)

10 x GMs

5 x Drop Snatches (Pause and hold at the bottom)

20 x 2 handed KB Swings

Blood flow work with the GMs and KB Swings. Drop Snatches went well, working on big air into my belly and Pushing my tongue against the roof of my mouth to keep tight. Held my position well.

Landmines

3 x 20 @ Bar

Hanging Leg Raises

3 x 12

DONE

[Traps]

Nice work there Clark. Those deads are looking impressive, going to have to keep my eye on you and lift my game to get ahead.

By the way, it helps if you hold onto your belt, you can always bring it back to CBC if you want to use it, it doesnt have to live there, lol......

[steak]

solid session Mr Kent :grin:

[Big john]

solid session Mr Kent :grin:

+1 bro!

[Corey1982]

Nice work there Clark. Those deads are looking impressive, going to have to keep my eye on you and lift my game to get ahead.

By the way, it helps if you hold onto your belt, you can always bring it back to CBC if you want to use it, it doesnt have to live there, lol......

Thanks but the reverse bands setup does help alot but have found it to help strengthen up the top part and grip while still being in a position to work on form from a normal starting position. When I can do 220 kg for a tripple without bands helping then I think you need to start to worry :pfft: but it is good to be getting back to some form of normal training again.

It will be good to be reunited with my belt again though.

[Corey1982]

solid session Mr Kent :grin:

+1 bro!

Chears. Still a work in progress though before I can become Superman.