Corey's Journal

[Corey1982]

Training 14/6/2011 (Genetics)

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%)

1 x 2 @ 140 kg (80%)

1 x 2 @ 150 kg (87.5%)

4 x 2 @ 160 kg (95%)

Bar speed starting to get a little bit slower after the 1st set at 160 kg (but not a grinder like it use to be in the past) but was still moving smooth and good depth.

No reverse bands today as don't have green bands of my own

GMs

1 x 5 @ 90 kg

3 x 5 @ 100 kg

Zercher Squats to a Low Box

4 x 5 @ 105 kg

Without thew foam pad the box was much lower and getting off the box taxed the glutes and abs hard.

Hanging leg raises

3 x 15

Russian Twists

3 x 12 each side @ 35 lb DB

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

DONE

[poos_n_wees]

Solid session there Corey. I like Genetics gym.. Good peoples there :nod:

[Big john]

Solid session there Corey. I like Genetics gym.. Good peoples there :nod:

afew stong PLers there too, Neil Lauki, Joe tafua, Seteki langi just to name a few

[Corey1982]

Solid session there Corey. I like Genetics gym.. Good peoples there :nod:

afew stong PLers there too, Neil Lauki, Joe tafua, Seteki langi just to name a few

Chears Poos and Wees. Genetics does well to still cater to the general crowd around the Manukau area, while still attracting some strong lifters and hard working bodybuilders. Has the basics but people come there and do the work.

Seen Joe and Neil in there this week Big John. Good blokes too always say hi.

[Corey1982]

Training 22/6/2011 (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%)

1 x 2 @ 95 kg (75%)

1 x 2 @ 100 kg (80%)

4 x 2 @ 105 kg (85%)

2 board Press

1 x 5 @ 115 kg

1 x 4 @ 125 kg

Been 2 weeks since my last bench session and it showed. I couldn't get the tightness in the quads that I did on the 8/6/2011 and the weight just wasn't moving as fast as it should have been. Boards weren't much better and I knew when I had lost the tightness and wasnt squeezing the glutes as during the set with 125 kg, the bar would struggle to get off. Will be making an appointment with the boards again at Coast and doing some solid bench work this Saturday and get this sorted :evil: .

DB Military Press

3 x 12 @ 23 kg DBs

Lat Pulldown Machine

3 x 8 @ 195 lb plate

Penlay Row

1 x 8 @ 80 kg

2 x 8 @ 100 kg

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

3 x 12 / 20 with Purple bands.

Standing Russian Twist / Face Pulls

3 x 15 each side @ 10 kg plate + 15 @ plate #5

DONE

[Corey1982]

Training 24/6/2011 (Genetics)

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

1 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 130 kg (60%)

1 x 2 @ 150 kg (70%)

1 x 2 @ 165 kg (75%)

1 x 2 @ 180 kg (80%)

1 x 2 @ 195 kg (90%)

2 x 2 @ 210 kg (95%)

1 x 1 @ 210 kg (95%)

Was just only going 4 x 1 @ 210 kg but 1st rep in the 1st set went up strong so whent for the double.First time ever doing reps with 210 kg :wink: . Tried to go for a 3rd set of doubles but fatigue set in and called it a day

Romanian deadlifts

3 x 5 @ 145 kg

Bit of assistance work for building the lockout.

KB Belt Squat

4 x 15 @ 20 kg KB

Wanted a bit of a rest from front squats and to give the back a bit of a rest after the deadlift I had just done. Helped to loosen up the hips after the deadlifting as the conventional stance can leave me a bit tight.

KB Snatch / KB GMs

2 x 10 each side / 2 x 15 + purple bands both with a 20 kg KB

KB Swings / Standing Russian Twist

2 x 30 @ 20 kg KB / 2 x 12 each side @ 10 kg Plate

DONE

[steak]

The boys all enjoying the deadlift progress - good job big fella :clap:

[red machine]

Solid wrok bro!!

[bar-belle]

Nice board work today Corey. Your set up is looking real tight and you have a mean arch there :nod: . Thanks for the tip on the GM's too.

[Corey1982]

Training 25/6/2011 (Coast Barbell)

Sled dragging

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

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

Shouldr Dislocations 10 x foward and backwards and side to side

Dynamic arm circles and arm swings

Bench Press

2 x 5 @ 60 kg

2 x 3 @ 80 kg

1 Board added

1 x 2 @ 100 kg

1 x 2 @ 115 kg

2 Board added

1 x 2 @ 122.5 kg

1 x 2 @ 130 kg

3 Board added

1 x 2 @ 137.5 kg

1 x 1 @ 145 kg

Missed 2nd rep trying to rush the start of the lift , not taking in a big breath, and not being as tight as I should of been so Steak had me repeat.

1 x 2 @ 145 kg

Better both reps went up easier than the last set.

Overall am getting a good arch and am setting up on my traps well. When I slow doen and get some big air into my lungs my tightness is much better. Still trying to push my "balls into the bench" and while was getting it better today, getting stuck into my quads and hip flexors should help with this and allow me to tuck my feet behing the bench better giving me much better leg drive and keeping my arse down easier.

DB Bench Press (Feet up)

3 x 8 @ 40 kg DBs

Coast Barbell Log Press (Wood one)

3 x 12

Wide grip Chin ups

4 x 5 @ BW

Sitting External Rotator Cuff

3 x 20 with purple bands

Sledgehammer hits to the tyre / AB rollouts

3 x 20 each side / 3 x 15

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

DONE

[Corey1982]

The boys all enjoying the deadlift progress - good job big fella :clap:

Solid wrok bro!!

Had to step up my game with Neil and Joe watching. Plus I am just trying to keep up with the Red Machine

[Corey1982]

Nice board work today Corey. Your set up is looking real tight and you have a mean arch there :nod: . Thanks for the tip on the GM's too.

No worries, focusing on getting that chest up has helped me to feel the movement in the muscles as opposed to feeling it right in the SI joint. Plus it will carry over to being able to hold a good body position in the squat.

[Corey1982]

Training 26/6/2011 (Manuewa Aquatic Centre)

Stretch and loosen up in the spa

1st Round

Static Stretching of Hamstrings,Quads,Groin and Glutes

100 m of mixed easy swimming

2nd Round

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

100m of mixed easy swimming

3rd Round

3 x 3 min in spa, 30 sec under cold shower

Squat/Bench Deload workout tomorrow as since I am unable to attend the July novice competiton, I have decided I will do a test day this Thursday as I have a day off work (working both weekend days this week) and my squat and deadlift training has been going well and I need to get some new numbers on the board :nod:

[Corey1982]

Training 28/6/2011 (Coast Barbell)

Sled dragging

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

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

Stretching out of Hamstrings, Quads, Groin and Glutes

Hip Mobility (2x with 20 kg bar)

10 x GMs

5 x Drop Snatches

Back Squat

2 x 5 @ 85 kg (50%)

1 x 4 @ 100 kg (60%)

1 x 3 @ 110 kg (65%)

1 x 2 @ 120 kg (70%)

2 x 2 @ 130 kg (75%)

Green Reverse Bands Added

1 x 2 @ 150 kg

1 x 1 @ 160 kg

1 x 1 @ 170 kg

Bit of a deload with some reverse band work to keep the feeling of the weight on my back. Bar Speed was good.

Bench Press

2 x 5 @ 60 kg (50%)

1 x 3 @ 75 kg (60%)

2 x 2 @ 85 kg (70%)

1 Board Added

1 x 2 @ 95 kg

1 x 2 @ 105 kg

2 Board Added

1 x 2 @ 115 kg

1 x 2 @ 125 kg

Body much tighter today. With a bit of help from Rach about my foot position (bringing the feet in BUT turning therm out wider, I was able to get more quad tightness. bar Speed was good and again used the boards to get a feel for heavy weight in my hands while deloading.

Landmines

3 x 12 each side @ bar + 10 kg

2 hand KB swing

3 x 20 @ 20 kg KB

KB GMs

3 x 15 @ 20 kg KB + Red Bands

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

PNF Stretching of hamstrings

DONE

[steak]

Rest up and eat up comrade...youve got a big job to do at the end of the week and I'll be there to push you hard bro...youve come along way and the time is right to smash it :twisted: :grin:

Good work as usual :nod:

[bar-belle]

Body much tighter today. With a bit of help from Rach about my foot position (bringing the feet in BUT turning therm out wider, I was able to get more quad tightness. bar Speed was good and again used the boards to get a feel for heavy weight in my hands while deloading.

Happy to help out Corey...as usual your form was good and an arch you could drive a truck through :shock: and I'm sure after deload you are gonna see some good progress come test day. Will be there to cheer you on

[Big john]

i smell a test day?!

[Corey1982]

PVC Rolling ITBs, Quads, Glutes, QL, Hamastrings

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

Used Softball and massaged, Deltoids, Upper trapezius, Pectorals, Biceps and Triceps

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

Just loosened up at home in front of the telly. I have a bit of stuff to sort out in regards to study papers with AUT I have to do as part of my job as well as other odd jobs on my days off work so therefore I will be going for a light swim and spa tomorrow and have moved the time that I will test my maxes to this Friday (Confirming Big John's Suspictions :wink: ).

[Big john]

I will test my maxes to this Friday (Confirming Big John's Suspictions :wink: ).

ahhh awsome bro!! that one kinda snuck under my radar, Give it hell bro!...your time..your lifts! and most importantly

YOUR BAR! :twisted:

[red machine]

solid build up been going down brother, time to smash out a few pb's!!

[bar-belle]

solid build up been going down brother, time to smash out a few pb's!!

:ditto: totally agree some great numbers heading your way my friend :grin:

[steak]

Today will remembered as the day you you smashed a 500+kg total :twisted:

180+/120+/220+ - its yours for the taking :twisted:

SMASH IT! :twisted:

[Corey1982]

Training 30/6/2011 (Swim Manuewa Aquatic Centre)

Ran out of time to log a bit of a swim loosen up before my test day yesterday but thought it would still be important to log for review.

2 x 300m 30 sec rest as

75m FR, 25m Bk, 75m FR, 25m Bk, 50m FR kick, 50m BR kick

4 x 75m as 25m BK kick (1/2 way U/H20), 50m FR on 1.15min (Hold 55 sec)

100m BR kick

2 x 300m Fins

1st Fly kick 20 sec rest

2nd (with paddles also) 50m BK, 50m Front scull, 50m FR

1st Round

Static Stretching of Hamstrings,Quads,Groin and Glutes

100 m of mixed easy swimming

2nd Round

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

100m of mixed easy swimming

3rd Round

3 x 3 min in spa, 30 sec under cold shower

DONE

[Corey1982]

Today will remembered as the day you you smashed a 500+kg total :twisted:

180+/120+/220+ - its yours for the taking :twisted:

SMASH IT! :twisted:

Today was that day my friend

Test day 1/7/2011 (Coast Barbell)

Sled dragging

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

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

Stretching out of Hamstrings, Quads, Groin and Glutes

Hip Mobility (2x with 20 kg bar)

10 x GMs

5 x Drop Snatches

Back Squat

2 x 5 @ 85 kg

1 x 3 @ 100 kg

1 x 2 @ 115 kg

1 x 1 @ 130 kg

1 x 1 @ 145 kg

1 x 1 @ 155 kg

1 x 1 @ 165 kg

1 x 1 @ 175 kg (PB)

1 x MISS @ 182.5 kg

1 x 1 @ 182.5 kg (PB)

12.5 kg gain on squats \:D/

Missed it the 1st time but took it very deep. Refocused and got under the bar and didn't quite take it as deep (but still got depth) and grinded it out.

Bench Press

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 2 @ 85 kg

1 x 1 @ 95 kg

1 x 1 @ 105 kg

1 x 1 @ 112.5 kg

1 x 1 @ 120 kg

1 x MISS @ 125 kg

Hit my 120 kg as predicted by Steak and wanted to have a go @ 125 kg. Got stuck on the chest and called it a day from there as I wanted a good deadlift to finish off.

Conventional Deadlift

1 x 5 @ 60 kg

1 x 3 @ 100 kg

1 x 2 @ 130 kg

1 x 1 @ 150 kg

1 x 1 @ 170 kg

1 x 1 @ 190 kg

1 x 1 @ 205 kg

1 x 1 @ 215 kg

1 x 1 @ 220 kg

1 x MISS @ 225 kg

Fatigue had started to set in so the deadlifts wern't as strong as they were last Fridat when fresh but equaled my all time PB of 220 kg and did get 225 kg off the ground but sharted with my hips too high so couldn't get it past my sticking point just below the knees. I am capable of getting a 225-230kg Deadlift though in the near future.

Total 522.5 kg I beat my total from the March novice comp by 27.5 kg while rehabbing an injury from April to mid/late May. Now time to move foward onto bigger numbers :wink:

[Traps]

Solid lifting there My Kent.

All the hard work you have put in is paying off now. So good to see the gains, just keep them coming.

:notworthy: