Corey's Journal

[Big john]

nice work on the Deficits corey..always good catching up with you! and picking your brain for rehab advices, will put those exercises into place nxt week!

[bar-belle]

nice work on the Deficits corey..

Agreed deficits looked strong :twisted:

[Corey1982]

the improvements are showing each week now. Go talk to your boss...you need that weekend off :nod:

It will be a big call to swap out my night shifts (start Thursday night and do Friday, Saturday and Sunday, finishing up on Monday morning) as it would require me to swap out a whole block of shifts with someone else to get the time off now that the roster is out. I will investigate further but there is alot to consider when the roster is planned and many people are involved in that. I know now for future reference to notify people of any competition plans a long time prior to any rosters being put out so I do get the time off.

If all else fails I will just do a test day sometime in the 2nd week of July (it would have been my 95% week to get a feel for openers ect with the plan I had made going into the competition so will just push up and go for new PBs

nice work on the Deficits corey..always good catching up with you! and picking your brain for rehab advices, will put those exercises into place nxt week!

It was good to see you do your thing with deadlifts today. Slowly getting stronger but will always look for bigger numbers to chase. Being an ex swimmer who had a right shoulder issue back in 2000 when I came under Mr Laings tutelage in 2001 never suffered from it again (even with swimming bigger mileages), due to some of those exercises that I showed you. They are a bit different but do the job well (they would fit well into a shoulder rehab circuit just after some back work).

[Corey1982]

Agreed deficits looked strong :twisted:

Chears. You are picking up Sumo quite well also for your 1st outing with it. Even if you still are stronger conventional, I can see some sumo work building up weak points that are going to help out that squat too.

[Corey1982]

Training 12/6/2011 (Swim at Pamure 33m Pool)

500m warm-up swum as

2 x 100m FR, 33m BK, 66m BR kick + 66m 1 arm Fly

4 x 100m on 1.45 (1.10 pace)

Held the pace but felt harder than it should, tended to feel my shoulders lactate up on the 3rd length back, but a lack of swimming fitness is to be expected.

500m Fins as

66m Fly kick, 66 BK

Bit of a loosen up with some aerobic work put in today. Back did feel a little bit tight but loosened up throughout the session and hips were good as was getting much more power out of my breaststroke kick. Session was short as was catching up with a mate on my day and just wanted to keep the body moving.

[Corey1982]

Training 14/6/2011 (Coast Barbell)

Sled dragging

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

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%)

1 x 2 @ 130 kg (75%)

2 x 2 @ 140 kg (80%)

2 x 2 @ 150 kg (85%)

Was ment to go 4 x 2 @ 80 % but the body was feeling strong and the weight was moving fast so went up to 85% and it was looking strong still

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

2 x 2 @ 170 kg (85% or reverse band max)

1 x 2 @ 180 kg (90% of reverse band max)

Last set @ 180 kg went well, it even came up better than the sets at 170 kg.

GMs

4 x 5 @ 80 kg + chains

Zercher Squats to a Low Box with Foam Pad

4 x 5 @ 100 kg + chains

Just some assistance work. Will continue to push up

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

2 x 12 @ red band / 2 x 8 each leg @ 20 kg KB

Sled dragging/ Sledgehammer hits to the tyre

2 x (4 x trips fowards and backwards @ 40 kg) and 20 hits eaxh side.

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

DONE

[Big john]

nice work as usual dude :clap:

[Corey1982]

nice work as usual dude :clap:

Chears bro. Looks like the squatting is coming along better now for you as well (and some good conditioning coming through there too). Feeling shattered at home now though but another session in the bank.

[Optimass]

whats your body weight Corey - impresive numbers you are lift based on your % :nod:

I never see you lift only the roller etc :pfft: keen to see as no doubt your technique is pretty sharp.

[samuelNZ]

Squats, squats with bands, GM's with chains, sleds, sledgehammers and some zerchers.. Awesome session bro. :clap:

[steak]

good smashing tin with you again bro :nod:

we finally got our days in sync

Quote of the evening "MY BAR! Aint nobody elses" prior to smashing out some 90% work with ease...good work bro 8)The MMA fighter down the gym was :shock:

[Big john]

good smashing tin with you again bro :nod:

we finally got our days in sync

Quote of the evening "MY BAR! Aint nobody elses" prior to smashing out some 90% work with ease...good work bro 8)The MMA fighter down the gym was :shock:

meeeeeeeeeeeean!

[Corey1982]

whats your body weight Corey - impresive numbers you are lift based on your % :nod:

I never see you lift only the roller etc :pfft: keen to see as no doubt your technique is pretty sharp.

Not too sure on the weight at the moment, so may have to jump on the scales to find out. Weighed in @ 97 kg a couple of weeks ago and was about between 93-95 kg last year. I tend to be in early arvo if I come in on the weekdays if I'm rostered off work so you tend to miss any of my training.

The roller is just another form of massage to help loosen up the muscles to het me mobile enough to squat down to depth. I tend to do a bit of work around the quad as well as loosening that up helps with depth and loosen up trigger points.

Squats, squats with bands, GM's with chains, sleds, sledgehammers and some zerchers.. Awesome session bro. :clap:

Ive kind of individualised it to work on weak points, get some volume in to get my technique sharp, and prehab stuff to keep injurys at bay. Am enjoying it at the moment and am motivated to get my numbers up.

good smashing tin with you again bro :nod:

we finally got our days in sync

Quote of the evening "MY BAR! Aint nobody elses" prior to smashing out some 90% work with ease...good work bro 8)The MMA fighter down the gym was :shock:

meeeeeeeeeeeean!

You would have enjoyed today's squat session up here bro. You may have to use that line the next time someone takes the squat bar at west wave :pfft:

[poos_n_wees]

the improvements are showing each week now. Go talk to your boss...you need that weekend off :nod:

It will be a big call to swap out my night shifts (start Thursday night and do Friday, Saturday and Sunday, finishing up on Monday morning) as it would require me to swap out a whole block of shifts with someone else to get the time off now that the roster is out. I will investigate further but there is alot to consider when the roster is planned and many people are involved in that. I know now for future reference to notify people of any competition plans a long time prior to any rosters being put out so I do get the time off.

If all else fails I will just do a test day sometime in the 2nd week of July (it would have been my 95% week to get a feel for openers ect with the plan I had made going into the competition so will just push up and go for new PBs

Call in sick..

Strong squattage there mate, good stuff.

[bar-belle]

hope you have a great day and enjoy the beer, you've earned it :grin:

[Big john]

happy birthday brother!

[steak]

Happy Birthday bro

[[[[[======]]]]]

[Corey1982]

Chears for the birthday wishes team. Got an easy day at work on my Birthday (hands list) but have picked up a bit of a head cold/blocked up achy sinuses so have been feeling flat yeaterday and today. Still quite bad today so just got through the following at home after work today just to keep the body moving.

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

Static Stretching of Pecs, Shoulders, Traps, Lattisimus Dorsi, Shoulderblades.

Hopefully decongestants, antihistamines and fluids get me back on track for some deadlifting on Saturday

[Big john]

Hopefully decongestants, antihistamines and fluids get me back on track for some deadlifting on Saturday

back into bro, i like your style more and more :clap:

get back to 100%

[Corey1982]

Training 18/6/2011 (Coast Barbell)

Sled dragging

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

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 (72.5%)

1 x 2 @ 175 kg (80%)

6 x 2 @ 190 kg (85%)

Getting stronger here. 1st set @ 80% went up easy so pushed up to 85%. 1st set at 190 kg was the best but the other sets all went up smoothly.

Romanian deadlifts

1 x 5 @ 100 kg + chains

1 x 5 @ 120 kg + chains

2 x 5 @ 140 kg + chains

Bit of assistance work for building the lockout.

Front squats

1 x 5 @ 60 kg

1 x 5 @ 90 kg

1 x 5 @ 110 kg

1 x 5 @ 130 kg

Went for it today and did 5 reps with my previous 1 rep max. Squats are coming along strong.

KB GMs

2 x 15 @ 20 kg KB + Red Band

2 Hand KB Swings

2 x 30 @ 20 kg KB

Landmines

2 x 10 @ bar + 10 kg plate

Sled dragging

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

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

DONE

Decided to weigh myself. I got a :shock: to see my weight has crept up to 101 kg but I have been making sure I am eating well. Most of it seems to be going into my legs though.

[Big john]

Decided to weigh myself. I got a :shock: to see my weight has crept up to 101 kg but I have been making sure I am eating well. Most of it seems to be going into my legs though.

them Kauri's u call legs are looking strong bro :clap:

[bar-belle]

Solid training as usual Corey. Impressive front squats :nod:

[Corey1982]

Training 19/6/2011 (Swim- Manuewa Aquatic Centre, 25m)

2 x 300m 30 sec rest

#1 as 75m FR, 25m BK, 50m 1 Arm Fly

#2 as 150 Fly kick, 150 FR kick FINS

2 x 100m on 2.30 BR kick

Goal was to hold under 1.40 (1.38, 1.38)

4 x 25m I.M order on 30

200m Fins swim recovery

2 x 100m on 2.30 BR kick

Goal was to hold under 1.40 (1.36, 1.39)

4 x 25m I.M order on 30

200m Fins swim recovery

Tended to mainly keep toady's session with head above the water kicking due to the chlorine aggrevating my sinusitis and wanted to see how tight I was after yesterdays session. Back and traps were stiff but a couple of 300m of steady swimming to get a bit of movement helped alot. Getting more whip out of my kick in my breaststroke and good speed indicating that my hips are freeing up. I did tend to lactate up in the last 25m or so but just pushed through maintaining the full range of motion.

Stretched whole body and did 3 x hot/cold immersions in the spa (2-3 min in the spa under the big jets, 30 sec cold shower)

PVC Pipe and Hockey ball rolling at home

DONE

[Corey1982]

Solid training as usual Corey. Impressive front squats :nod:

Happy to get them after the heavier workload this week and enjoy them but have a way to go before hitting the numbers like these boys.

[bar-belle]

Dammn those Bulgarians are strong. You gotta wonder what condition their wrist joints would be in doing that long term :shock: