Corey's Journal

[steak]

Good gusty effort mate...could see the discomfort :twisted: :clap:

[Corey1982]

Training 31/5/2011 (Coast Barbell)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

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

Bench Press

2 x 5 @ 60 kg (50%)

1 x 4 @ 75 kg (60%)

8 x 3 @ 87.5 kg (70%)

Was in my deadlift slippers as these are the only type of footwear I can wear at the moment. Harder to keep the hips as high as I liked when setting up and the tightness in the quads varried. When it was good and the glutes were tight the bar flew up nice and strong. I think I will stick to my healed shoe when I can get both on again.

Close Grip 2-board

1 x 5 @ 100 kg

1 x 2 @ 120 kg - Was crap and was to worried about the board and bar path was off therefore went back to normal grip again.

1 x 5 @ 120 kg -better.

Normal Grip 3-board

1 x 4 @ 130 kg - breathing was off (trying to rush in and dropping my chest) as was more that capable of hitting 5 so took a tip from Damo to take my big air in then get my chest up beore taking the bar down again.

2 x 5 @ 120 kg - The tip worked well and it allowed me to go more onto my traps and squeeze my shoulderblades tighter chest stayed up. The 2nd set was even better as I had positioned my feet better to get the tightness in the quads and the bar flew up much better.

Coast Barbell Log Press (Wood one)

3 x 15

Penlay Row (Straps used)

1 x 6 @ 80 kg

1 x 6 @ 100 kg

1 x 6 @ 120 kg

Conventional Deadlift

2 x 3 @ 120 kg

Just having a play around with the new technique changes last friday. Much easier to get the bar off the ground and snap it through fast.

Lat Pulldown

3 x 6 @ full stack

External Rotator cuff supersetted with Sledgehammer hits to the Tyre

3 x 12 with red bands sitting down / 30 hits each side

Ab Rollouts (2 sec pause)

3 x 15

PVC Rolling ITBs, Quads, Glutes, QL, Hamastrings

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

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

3 x 5 Drop snatches (holding at the bottom)- felt good

Old Breaststroke stretch to check internal rotation 2 holds (much looser meaning that the hips are opening up well).

DONE

[Corey1982]

Training 3/6/2011 (Genetics)

PVC Pipe and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

Romanian Deadlifts

2 x 10 @ 20 kg (warm up)

Conventional Deadlifts

2 x 5 @ 60 kg

1 x 3 @ 100 kg

1 x 2 @ 130 kg (60%)

1 x 2 @ 145 kg (65%)

1 x 2 @ 160 kg (70%)

8 x 2 @ 170 kg (75%)

Working on hips down and driving through the heels. Didn't bring any chalk to the gym so as the bar got a bit greasy it did tend to though off my power at the start with the bar slightly slipping but had no issues standing up with the bar.

Sumo deadlifts

5 x 5 @ 140 kg

Mainly to build flexibility and hip strength. I could tell when the shoulders were a bit foward of the bar as it made the transition to lockout harder. Keeping the chest up and really sitting back taxed the glutes quite hard but should have carryover to the squat and conventional deadlift.

Front squats

1 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 100 kg

1 x 3 @ 120 kg

Front squats went well. I have never front squatted 120 kg for 3 reps ever and it just seams recently to be much stronger. In the past when my front squat has gone up so has my back squat so I could be looking for a good back squat PB

KB GMs

3 x 15 @ 20 kg KB

1 Arm KB Snatch

2 x 10 each side @ 20 kg KB

2 Hand KB Swings

2 x 20 @ 20 kg KB

Hanging leg raises (fat bar)

3 x 12

Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes at home

DONE

[steak]

Good bit of hammering there bro 8)

Whats you plans this weekend..did you say monday off?

[bar-belle]

I have never front squatted 120 kg for 3 reps ever and it just seams recently to be much stronger. In the past when my front squat has gone up so has my back squat so I could be looking for a good back squat PB

:clap: awesome effort on the front squattage my friend :salute:

[Big john]

Front squats

1 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 100 kg

1 x 3 @ 120 kg

Awsome Corey!! :clap:

[Corey1982]

Good bit of hammering there bro 8)

Whats you plans this weekend..did you say monday off?

Worked yesterday and was flat out with about four abscess drainage type cases (quick turnover) plus had to go into the energency caesarian theatre for a forceps delivery and a emergency caesarian, and this all happened within only the 1st 3 hours of work. I was relieved when the 1pm tech started and was able to give me a break to get some food.

Chiropractor visit today and some mobility, stretching and pipe violation at home ready for squatting on Monday. You open at 12 pm tomorrow?

[Corey1982]

I have never front squatted 120 kg for 3 reps ever and it just seams recently to be much stronger. In the past when my front squat has gone up so has my back squat so I could be looking for a good back squat PB

:clap: awesome effort on the front squattage my friend :salute:

Front squats

1 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 100 kg

1 x 3 @ 120 kg

Awsome Corey!! :clap:

Chears, Should smash up squat day tomorrow as am going up to 75 % for 6 triples then 2 more triples with the reverse bands (still at about 75 % of my reverse band PB).

[Corey1982]

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

My chiro has me pretty much coming monthly now for maintence work now that I am pretty much back to normal training again. Back is feeling good and also have more thorasic mobility in the sense that I am able to rotate side to side much better (making it much easier to back out in my car). Have had issues trying to see the massage therapist at Middlemore that I have been seeing (too booked out and other times she is free tend to clash when I am working and can't leave the theatre area) so will check out the one in Mairangi bay on a visit up to Coast sometime should cash and schedule permit.

Bit of Stretching at Home

PVC Pipe and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

Hip Mobility (3x)

10 GMs

5 Drop Snatches Holding at the bottom

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

DONE

[Big john]

mumble to self

I must do more stretching!

good to see your back fighting fit again Corey nice one

[poos_n_wees]

Quality journal mate, loving the attention to detail :nod:

Worked yesterday and was flat out with about four abscess drainage type cases (quick turnover) plus had to go into the energency caesarian theatre for a forceps delivery and a emergency caesarian..

Another day at the office hey!

Good to hear mobility is improving

[poos_n_wees]

mumble to self

I must do more stretching!

Ditto :pfft:

[Corey1982]

Training 6/6/2011 (Coast Barbell)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

Hip Mobility (2x with 20 kg Bar)

10 GMs

5 Drop Snatches

Back Squats

2 x 5 @ 85 kg (50%)

1 x 4 @ 100 kg (60%)

1 x 3 @ 110 kg (65%)

1 x 2 @ 120 kg (70%)

6 x 3 @ 130 kg (75%)

Reverse bands added (green bands choaked at the top of the rack)

2 x 3 @ 150 kg (75% of Reverse band Max)

Squats nice and strong. The reverse band sets came up fast and easy, while getting me ready for the weight I am going to be doing in 2 weeks time (85%).

GMs

5 x 5 @ 70 kg + chains

Working on form to keep chest up and pull hips. Hips snapped through fast especially when cued

Zercher Squats to a Low Box with Foam Pad

1 x 8 @ 70 kg + chains

2 x 5 @ 90 kg + chains

Used chains for powering through the bottom and the instability of them swinging around and I go down and up from the box.

GHRs supersetted with Bulgarian Split squats (KB outside lunged out leg)

2 x 8 @ red band / 3 x 6 each leg @ 20 kg KB

2 arm KB Swings supersetted with Landmines

2 x 20 @ 20 kg KB / 3 x 8 @ bar + 15 kg

Sled dragging

2 x (4 x trips fowards and backwards @ 40 kg)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

DONE

[Corey1982]

mumble to self

I must do more stretching!

good to see your back fighting fit again Corey nice one

Chears, but reading about your story about how you got into bodybuilding/powerlifting is far more inspiring and I'm sure if you have the focus to achieve what you have done, then fitting in a bit of extra stretching on your cardio days shouldn't be hard. If you watch any youtube videos of chinese weightlifters training they massage/stretch before they even go under an empty bar and will only progress to weight when they feel limber and ready.

[steak]

Solid work today fella...it was noted 8) :clap:

[Corey1982]

Quality journal mate, loving the attention to detail :nod:

Worked yesterday and was flat out with about four abscess drainage type cases (quick turnover) plus had to go into the energency caesarian theatre for a forceps delivery and a emergency caesarian..

Another day at the office hey!

Good to hear mobility is improving

Thanks. having read previous journals by lifters on sites such as Elitefts ect has helped me learn alot about lifting and some degree rehab related to lifting. Other than keeping the Coast peeps up to date with my training and my own self reflection. I felt that a journal detailing some rehab stuff dealing with an injury/troublesome niggle related to squatting would help others that were having no luck fixing with any of the rehab practioners they may have been seeing and give them ideas that may help them.

Weekends at work tend to be a bit more busier but it is time and 1/2 on Saturday and double time on Sunday so we do earn our money.

Having the mobility to be able to squat correctly with correct form is a must if I want to continue to train so it is a necessary part so will continue to work on (and will help me in other sporting endevors too).

[Corey1982]

Solid work today fella...it was noted 8) :clap:

My body is going to let me know about it tomorrow too :pfft: although you had a big breakthrough day today yourself as well :clap:

[Old Bull]

Training 6/6/2011 (Coast Barbell)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

Hip Mobility (2x with 20 kg Bar)

10 GMs

5 Drop Snatches

Back Squats

2 x 5 @ 85 kg (50%)

1 x 4 @ 100 kg (60%)

1 x 3 @ 110 kg (65%)

1 x 2 @ 120 kg (70%)

6 x 3 @ 130 kg (75%)

Reverse bands added (green bands choaked at the top of the rack)

2 x 3 @ 150 kg (75% of Reverse band Max)

Squats nice and strong. The reverse band sets came up fast and easy, while getting me ready for the weight I am going to be doing in 2 weeks time (85%).

GMs

5 x 5 @ 70 kg + chains

Working on form to keep chest up and pull hips. Hips snapped through fast especially when cued

Zercher Squats to a Low Box with Foam Pad

1 x 8 @ 70 kg + chains

2 x 5 @ 90 kg + chains

Used chains for powering through the bottom and the instability of them swinging around and I go down and up from the box.

GHRs supersetted with Bulgarian Split squats (KB outside lunged out leg)

2 x 8 @ red band / 3 x 6 each leg @ 20 kg KB

2 arm KB Swings supersetted with Landmines

2 x 20 @ 20 kg KB / 3 x 8 @ bar + 15 kg

Sled dragging

2 x (4 x trips fowards and backwards @ 40 kg)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

DONE

Nice Work C :clap: :clap:

[Corey1982]

Nice Work C :clap: :clap:

Chears OB. The body is feeling the effects today. A bit of stretching and a light swim should loosen me up for benching tomorrow.

[Corey1982]

Training 7/6/2011 (Swim at Papatoetoe Pools)

4 x 200 m 30 sec rest as

#1 and #2 100m FR, 50m BK, 50m BR kick no board

#3 50m 1 arm fly, 50m FR

#4 50 m BR, 25m FR, 25m BK

20 1 leg BR kicks at end standing up

4 x 25m 10 sec rest

Odds Fly 2 stroke breathing

Evens BK kick (10 kicks U/H20)

2 x 100m FR on 1.30 (1.15 pace)

20 1 leg BR kicks at end standing up

4 x 25m 10 sec rest

Odds Fly 2 stroke breathing

Evens BK kick (10 kicks U/H20)

2 x 100m FR on 1.30 (1.15 pace)

200 m Sculling Recovery

DONE

Today was mainly getting a bit of blood moving around the body. BR kick had a bit more power but hip flexors felt tight as during the backstroke lengths could feel my hips tending to want to drop and require more effort to keep them up. Traps and shoulders felt a bit tight so the swimming (backstroke in particular should help this out).

Off to work and will do a bit of PVC Pipe rolling and stretching before bed.

[Big john]

it just goes to show the dedication you put into your rehab/flex/mb work bro, wicked! :clap: :clap:

[red machine]

great dedication mate, workin out 1 day up north nxt down there "powerlifting town wide" solid

[Corey1982]

Training 8/6/2011 (Genetics)

PVC Pipe and Foam Rolling of ITBs, Quads, Hamstrings, Glutes, QL

Static stretching of Calves, Hamstrings, Quads, Glutes, Groin

Shouldr Dislocations 10 x foward and backwards and side to side

Dynamic arm circles and arm swings

Bench Press

2 x 5 @ 60 kg

1 x 4 @ 75 kg (60%)

1 x 3 @ 85 kg (65%)

1 x 2 @ 90 kg (70%)

8 x 3 @ 95 kg (75%)

Back in my shoes and worked on good foot placement. When I took my feet out wider and "dropped my balls into the bench" I was much tighter in the quads. When I squeezed my glutes it got every thing tight and the bar flew up. The body felt real gassed afterwards but even fatigued the bar continued to move fast. Worked on gripping the bar hard and building a solif foundatin to get more power out of the press too.

DB Military Press

3 x 12 @ 23 kg DBs

Floor Press

1 x 8 @ 60kg

3 x 8 @ 85 kg

Lat Pulldown Machine

3 x 8 @ 195 lb plate

Chest Supported Row

3 x 8 @ 180 lb plate

Hanging leg raises (Fat chin up bar) supersetted with External rotator cuff

3 x 12 / 20 with Purple bands.

The volume work plus getting the setup tight did drain me but got the work done. Feed then off to work.

DONE

[Corey1982]

Training 11/6/2011 (Coast Barbell)

PVC Pipe and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

GMs

3 x 10 @ 20 kg (warm up and stretch out)

Conventional Deadlifts from a Deficit (standing on a plank of wood)

2 x 5 @ 60 kg

1 x 3 @ 100 kg

1 x 2 @ 130 kg (60%)

1 x 2 @ 145 kg (65%)

1 x 2 @ 160 kg (70%)

7 x 2 @ 170 kg (75%)

1 x 2 @ 180 kg (80%)

Working on hips down and driving through the heels. Weights were coming up faster than last week (even pulling from a deficit). Decided to do one set a bit heavier and it still came up easy. About four people deadlifting in the gym at one point today, which is a pretty cool thing to see.

Sumo deadlifts

5 x 5 @ 140 kg

Still not the most natural movement compared to conventional but snapping them throught fast at lockout.

Front squats

1 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 100 kg

1 x 5 @ 120 kg

2 more reps in the top set than I did last week and carryover is begining to be seen in my squats and deadlifts.

KB GMs

3 x 15 @ 20 kg KB + Red Band

1 Arm KB Snatch

2 x 10 each side @ 20 kg KB

2 Hand KB Swings

2 x 20 @ 20 kg KB

Sledgehammer Hits to tyre

3 x 20

Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes at home

DONE

[steak]

the improvements are showing each week now.

Go talk to your boss...you need that weekend off :nod: