Corey's Journal

[steak]

Great job on the rehab and comeback mate. You were down and broken but clearly you are fixed and heading forwards. Its been good working with you on the project too..

[Big john]

Great job on the rehab and comeback mate. You were down and broken but clearly you are fixed and heading forwards. Its been good working with you on the project too..

That was the BOOOOOOOOOOOOOOOOOOOOOMB bro. Proud of your lifts and effort bro!...soljah on the squats with just the belt bro!! mean!!!!!

[bar-belle]

Looking strong there Corey :clap: :clap: :clap: . No doubt on depth on those squats either any deeper and you would have been sitting on the floor Congrats on your gains mate that is ....HUGE :nod:

[tinytraps]

Well done Corey :clap: Some solid lifting there bud!

[poos_n_wees]

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:

This is excellent. Must be so gratifying after the slow slog of rehab and recovery!

Onwards and upwards 8)

[Viking Power]

well done Corey solid effort :clap:

[startinfromscratch]

killed it bro!

[samuelNZ]

Awesome work on skills Corey. Killed it! :clap:

[Corey1982]

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:

Will do Traps. Got to keep up with the rest of the boys.

Great job on the rehab and comeback mate. You were down and broken but clearly you are fixed and heading forwards. Its been good working with you on the project too..

Chears. The coaching has been much appreciated and instrumantal in the process. Bigger numbers to come though.

That was the BOOOOOOOOOOOOOOOOOOOOOMB bro. Proud of your lifts and effort bro!...soljah on the squats with just the belt bro!! mean!!!!!

Chears BJ. Glad to get me some new numbers on the board and will keep soljahing on.

Looking strong there Corey :clap: :clap: :clap: . No doubt on depth on those squats either any deeper and you would have been sitting on the floor Congrats on your gains mate that is ....HUGE :nod:

Good to get the gains. Good to hit them deep and leave no doubt about my numbers being legit.

Well done Corey :clap: Some solid lifting there bud!

Chears bro, happy to get a PB squat and total. Now just got to keep pusshing all my lifts up.

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:

This is excellent. Must be so gratifying after the slow slog of rehab and recovery!

Onwards and upwards 8)

Chears,glad to be going foward. I had to do what needed to be done in regards to rehab/prehab if I wanted to get some new numbers again. Still got to keep it up though.

well done Corey solid effort :clap:

Chears VP. Stick with your plan and tough it out through this next training block bro and you will get the numbers you aim for EASY.

killed it bro!

Chears. Looking foward to you hitting a big day up North here too.

Awesome work on skills Corey. Killed it! :clap:

Chears, you may need to show the vid to the Benson boys and tell them that coach Pops wants them to join Team Trap Fat. I'm sure you will kill it on your next test day too bro.

[Corey1982]

Training 4/7/2011 (Coast Barbell)

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

Good to get clicked out and loosened up after test day.

Sled dragging

1 x (8 x trips fowards and backwards @ 20 kg)

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

Sled dragging

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

3 x (4 x trips fowards and backwards @ 60 kg)

1 x (4 x trips fowards and backwards @ 20 kg to flush out the system)

Zercher Squats to Low Box w/foam pad

1 x 5 @ 60 kg

1 x 5 @ 80 kg

1 x 5 @ 100 kg

2 x 5 @ 120 kg

KB Belt squats

4 x 15 @ 20 kg KB

KB GMs

3 x 15 @ 20 kg KB + Blue band

Bulgarian Split Squats

3 x 12 each side @ 20 kg KB (KB held outside of leg lunged foward)

Landmines

3 x 10 each side @ bar + 15 kg

AB rollouts

3 x 15

Bit of sled work to keep up some conditioning and the session was to just help deload the spine and do some prehab work before begining my next block of training.

DONE

[steak]

should read "sled work done in jandals"

hardcore :grin:

[Big john]

should read "sled work done in jandals"

hardcore :grin:

south auckland styles!

[Corey1982]

Training 6/7/2011 (Home)

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Extra attention was taken on any tight trigger point areas (particularly the softball) and pressure was held and maintained until the pain of pressure on the trigger point was released, then normal rolling resumed.

Static Stretching of Glutes, Quads, ITB Hamstrings, Adductors and Calves

[Corey1982]

Training 11/7/2011

Week 1, Day 1

Conditioning and Prehab work at home

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Hip Mobility (2x)

10 x GMs

10 x Overhead Squats

Conditioning Work with 20 kg Kettlebell

(3 x rounds, 2 min rest between rounds)

30 x 2 Arm Swing

20 x 1 arm Row (each side)

20 x 1 arm Push Press (each side)

Prehab Work

Lying leg raise

3 x 20

(Starting with the knees bent at 90 degrees, back is pushed into the ground through belly button. Legs were lowered until just before they touched the ground and held for 3-5 count before returning to the start. The back was to remain pushed into the ground and not arch up)

Purple band hip extension

3 x 10 each side

Done like video below but extension held at the end of the movement for 3-5 count with focus on no twisting at the trunk

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static stretching of whole body

[Big john]

was wondering where you had got to bro 8)

[Corey1982]

was wondering where you had got to bro 8)

Keeping busy with work and just got lazy last week. Missing the Iron Shed up in Whangapaeroa though and looking foward to getting up there again this Thursday.

[Big john]

was wondering where you had got to bro 8)

Keeping busy with work and just got lazy last week. Missing the Iron Shed up in Whangapaeroa though and looking foward to getting up there again this Thursday.

Hoping to see you up there then bro if all goes well, making afew trips to the Shed of pain this week

[Corey1982]

Training 12/7/2011

Week 1, Day 2

Speed Bench Day

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static Stretching of Glutes, Quads, ITBs, Hamstrings and Calves

Bench Press

2 x 5 @ 60 kg (50%)

5 x 5 @ 60 kg (50%) + purple bands doubled over the bar

Working on a 5 x 5 format for my speed bench done by Greg Panora as opposed to the traditional Westside 8 x 3 to put more time under tension for the pressing muscles and induce some extra hypertrophy as well as explosiveness off the chest.

Swiss ball DB bench Press

3 x 6 @ 42.5 kg DBs

Decline Press-ups with hands on medicine balls

3 x 12 @ BW

A bit of assistance work while working some stabiliser muscles. Feel weak at these which is good as it should bring up my weaknesses in the core and chest.

Lat Pulldown

3 x 8

Chest Supported Row

3 x 8

External Rotator Cuff with the purple bands

3 x 20

Landmines

3 x 10 @ bar + 10 kg

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static stretching of whole body at home.

[tinytraps]

I was thinking about something similar for my speed work in my next cycle, got some little tweaks of my own planned.

Oh and you can thank me later about reminding mum about giving you leave for sept 17

[Corey1982]

Training 14/7/2011

Week 1, Day 3

Squat Day

Sled dragging

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

1 x (4 x trips fowards and backwards @ 60 kg)

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static Stretching of Glutes, Quads, ITBs, Hamstrings and Calves

Shoulder Dislocations and satic Stretching of the Pecs to get under the bar better (bit of DOMS from Speed Bench day)

Hip Mobility (2x)

10 GMs

5 Drop Snatches

Back Squat (worked up to 8 x 3 @ 70% of 1 RM)

2 x 5 @ 90 kg

1 x 4 @ 105 kg

1 x 3 @ 120 kg

8 x 3 @ 130 kg

Green Reverse Bands Added (Choaked at the top of Power Rack)

1 x 3 @ 150 kg

2 x 3 @ 170 kg

Good depth, but did fell a little bit rusty tonight under the bar, However a bit of time under the bar and the assistance work should address that very quickly.

Zercher Squats to a low box w/foam pad

(5 x 5 working up to 1 heavy set of 5)

1 x 5 @ 80 kg

1 x 5 @ 90 kg

1 x 5 @ 100 kg

1 x 5 @ 110 kg

1 x 5 @ 120 kg

Pushed up the intensity for the last set of 5 thanks to nose tork. Will hit another week of working up to 1 heavy set of 5 next week.

GMs

4 x 8 @ 60 kg + chains

Assiatance to build up the posterior chain and stretch out the glutes/hamstrings

Bulgarian Split Squats

3 x 8 each side @ 20 kg KB (KB held outside of leg lunged foward)

GHR

3 x 8 @ Red Band

Split squats and GHR were Prehab work to help stretch out the hip flexors and improve glute/hamstring recruitment

Sled dragging/Sledgehammer hits to the tyre

3 x (4 x trips fowards and backwards @ 40 kg)/ 30 hits to the tyre each side. This was done with no rest between sets

Prehab/conditioning and helps keep my SI joint happy.

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static stretching of whole body.

[steak]

solid session bro...good to catch up with ya again :clap:

[Big john]

solid session bro...good to catch up with ya again :clap:

+1 always good to catch up, them squats were deeeeeeeeeep bro!

[Corey1982]

Training 15/7/2011

Week 1, Day 4

Bench Day

Sled dragging

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

1 x (4 x trips fowards and backwards @ 60 kg)

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static Stretching of Glutes, Quads, ITBs, Hamstrings and Calves

Shoulder Dislocations, Arm circles and Swings

Good warm-up to get me ready as felt sore and crappy. Once done and gt a bit of blood around the body felt great and ready to smash it.

Bench Press (worked up to 8 x 3 @ 70% of 1RM)

2 x 5 @ 60 kg

1 x 4 @ 75 kg

1 x 3 @ 82.5 kg

8 x 3 @ 87.5 kg

Worked on foot placement with my setup. Putting my right food down first allows me to set my feet more evenly. Weight went up fast and body was tight.

DB Incline Bench Press (Close grip, Palms in neutral position)

4 x 6 @ 30 kg DBs

Working on bringing my tricep strenght up more with the neutral grip. easy to push off the top of the chest but can feel the tris having to work hard to lockout (especially when fucusing on keeping the elbows tucked in).

Dips

3 x 12 @ BW

Further Assistance work to get more strength in the pressing muscles.

Wide Grip Pull-ups

4 x 6 @ BW

Penlay Rows (Straps used)

1 x 8 @ 80 kg

3 x 8 @ 100 kg

Upper back work to keep body in balance.

External rotator cuff w/purple bands / landmines

3 x 15 / 3 x 8 each side @ bar + 10 kg

Prehab and Core work done as a Superset

Sled dragging

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

1 x (4 x trips fowards and backwards @ 60 kg)

Static stretching of the whole body.

[steak]

good long session put in there bro :clap:

[Corey1982]

Training 18/7/2011

Week 2, Day 1

Conditioning and Prehab work at home

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Hip Mobility (2x)

10 x GMs

10 x Overhead Squats

Conditioning Work with 20 kg Kettlebell

(3 x rounds, 1 min rest between rounds)

10 x 1 Arm Snatch (each side)

20 x 1 arm Row (each side)

20 x 1 arm Push Press (each side)

20 x 2 arm KB Swing

Prehab Work

Lying leg raise

3 x 20

Purple band hip extension

3 x 10 each side

Purple band "Knee Outs"

3 x 20

PVC Pipe and Softball Rolling of Glutes, Quads, ITBs, Hamstrings and Calves

Static stretch of whole body