Corey's Journal

[Corey1982]

Training 19/7/2011

Week 2, 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 @ 65 kg (55%)

5 x 5 @ 65 kg (55%) + purple bands doubled over the bar

Keeping leg tightness. Good speed of the chest and worked on snapping the triceps through.

DB bench Press (Feet up)

3 x 5 @ 44 kg DBs

Decline Press-ups

3 x 12 @ BW

Assistance work, felt harder than it should have, but that is okay as this should translate to bigger numbers in my bench ove the next few weeks

Lat Pulldown

3 x 8

Chest Supported Row

3 x 8

External Rotator Cuff with the purple bands

3 x 20

Hanging leg raises

3 x 8 @ BW

Working on doing the reps in this format but hanging onto the fat grip chin up bar with palms facing away gripping shoulder width

Standing Plate Twists

3 x 10 @ 10 kg plate

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

Static stretching of whole body at home.

[bar-belle]

Looks like your training is coming along well Corey.

How's the night shifts treating you mate?

[Corey1982]

Looks like your training is coming along well Corey.

How's the night shifts treating you mate?

Chears, body is adapting to the workload well. Only just about to start nightshift tonight.

[Big john]

Looks like your training is coming along well Corey.

How's the night shifts treating you mate?

Chears, body is adapting to the workload well. Only just about to start nightshift tonight.

Bro, gotta mire your work effort mate..those squats of yours are awsome :clap:

[Corey1982]

Training 21/7/2011

Week 2, Day 3

Squat Day

Sled Dragging

Whole heap of sled dragging for 5 min in the gym due to heavy rain @ 40kg

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

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

Hip Mobility with 20 kg Bar (x2)

10 x GMs

5 x Drop Snatches

Back Squat (Work up to 8 x 3 @ 75 %)

2 x 5 @ 90 kg

1 x 4 @ 105 kg

1 x 3 @ 120 kg

1 x 2 @ 130 kg

8 x 3 @ 140 kg

Green Reverse bands added (choaked at the top of the power rack)

1 x 3 @ 165 kg

2 x 2 @ 180 kg

More comforthable under the bar this week. Squats were deep and once out of the hole came up with some speed. Good to get a feel for 180kg on my back again.

Zercher Squat to Low Box w/foam pad (75% of the 1 x 5 done last week)

5 x 5 @ 90 kg + chains added

GMs

3 x 8 @ 70 kg + chains

Bulgarian Split Squat

3 x 8 each side @ 20 kg KB

GHR

3 x 8 with red band

Sled Dragging/Sledgehammer hits to the Tyre

3 x (4 x trips fowards and backwards @ 50 kg / 30 hits to the tyre each side)

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

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

[Corey1982]

Looks like your training is coming along well Corey.

How's the night shifts treating you mate?

Chears, body is adapting to the workload well. Only just about to start nightshift tonight.

Bro, gotta mire your work effort mate..those squats of yours are awsome :clap:

Just got to do what I got to do bro. I take pride in working on getting a better squat and know I have to get my numbers up there to roll with the big boys.

[Big john]

[Corey1982]

Training 22/7/2011

Week 2, Day 4

Bench Day

PVC Pipe Rolling of Quads,Glutes,ITB,Hamstrings

Dynamic Leg and Arm swings and Arm Circles

Stretch out Hamstrings,Quads and Glutes

Bench Press (Work up to 8 x 3 @ 75% of 1 RM)

2 x 5 @ 60 kg

1 x 4 @ 75 kg

1 x 3 @ 85 kg

1 x 3 @ 90 kg

8 x 3 @ 95 kg

Effects of comming off night shift and body clock all over the show hit hard into the start of training. At times I think the only thing from stopping me from flagging the session at about midway through the working sets and going to bed was just to keep pumping the powerade to keep the blood sugar levels up and the fact that it would have been a waste of a trip up to Coast to do so. Good pauses off the chest and weight went up smooth but felt heavy and slow but didn't look it :?

Starting to get a bit of a dull ache in the muscle belly of the biceps. Use to experience something similar with arms only work for breatsstroke with massive paddles so is probably just some slight tendonitis. No band work (going to chains) for speed bench work and some sculling work for my swim session this week should address this

Incline DB Bench Press (DBs held in a neutral grip)

4 x 6 @ 30 kg DBs

Got the work done. Decided to flag the dips and go onto the back and ab work.

Close Neuteal Grip Lat pulldowns

4 x 8

Penlay Rows (Straps Used)

4 x 8 @ 80 kg + Chains

Purple Band External Rotator Cuff

3 x 15

Ab Rollouts

3 x 15

Static Stretching of Shoulders, Chest, Latissimus Dorsi and Upper Traps.

[bar-belle]

Awesome effort tonight Corey considering you had not much sleep and back to night shift :clap: Catch you next week?

[Corey1982]

Awesome effort tonight Corey considering you had not much sleep and back to night shift :clap: Catch you next week?

Will be up next week. Depends how busy tonight is if I'm up tomorrow but will keep all in the loop.

[Corey1982]

Training 24/7/2011

Week 2, Day 5

Deadlift Day

PVC Pipe rolling of Quads, Glutes, ITBs, Hamstrings, Calves

3 x 10 GMs with bar to stretch out hamstrings and glutes

Deficit Conventional Deadlifts (Work up to 8 x 2 @ 75% Conventional PB)

2 x 5 @ 80 kg

1 x 3 @ 120 kg

1 x 2 @ 150 kg

8 x 2 @ 170 kg

Stood on 20 kg plates.

Block Conventional Deadlifts (Bar elevated on 20 kg plates)

1 x 3 @ 170 kg

2 x 3 @ 190 kg

Busy night shift last night so slept for most of the day. Called into YMCA Pamure about 5.30 pm and got some deadlift work done to keep up with the rest of the program. Ran out of time to do other assistance work but get some time off this week to hit out some decent sessions during week 3

[Corey1982]

Training 26/7/2011

Week 3, Day 1

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

1 x 5 @ 60 kg

5 x 5 @ 70 kg (60%) + chains

Bit of a deload with chains this week to keep the body healthy.

DB bench Press

4 x 6 @ 40 kg DBs

Decline Press-ups

1 x 12 @ 2 chains

2 x 8 @ 4 chains

About a 30 sec prone hold in the press up position while Rach loaded me up with chains before I could start. Good core conditioner as well ashelping yo build up some pressing muscles

Wide Grip Chin-ups

4 x 6 @ BW

Seated Row with Green band (3 sec hold at top of movement)

3 x 15

External Rotator Cuff with the purple bands

3 x 20

Swiss Ball Jackknifes

4 x 15

[Corey1982]

Training 27/7/2011

Week 2, Day 3

Squat Day

Sled Dragging

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

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

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

Hip Mobility with 20 kg Bar (x2)

10 x GMs

5 x Drop Snatches

Back Squat (Work up to 6 x 2 @ 80 %)

2 x 5 @ 90 kg

1 x 3 @ 110 kg

1 x 2 @ 130 kg

1 x 2 @ 140 kg

6 x 2 @ 150 kg

Green Reverse bands added (choaked at the top of the power rack)

1 x 2 @ 170 kg

2 x 2 @ 190 kg

Squats not as strong today but got the work done. The squats did get a bit better by set 3 @ 150 kg. 1st set with 190 kg was a grinder but didn't set my feet properly and push my chest up. Refocused and went for my 2nd set and came up much more powerful.

Zercher Squat to Low Box w/foam pad (80% of 1 x 5 done 2 weeks ago)

3 x 5 @ 100 kg + chains added

GMs

3 x 15 @ Green band

Sled Dragging in Gym (Heavy Rain Again)

1 x trip to end of gym and back @ 40 kg

1 x trip to end of gym and back @ 60 kg

1 x trip to end of gym and back @ 80 kg

1 x trip to end of gym and back @ 100 kg

1 x trip to end of gym and back @ 120 kg

Bit late to the gym with some Uni work due for the papers I have to do as part of my job so some alterations but got the main work done.

[Big john]

good training with you again last night bro, always bringin in something new to the table

[Corey1982]

Training 29/7/2011

Week 3, Day 3

Bench Day

PVC Pipe rolling of lower body

Static stretching of lower body

Dynamic arm swings and arm circles

Bench press (work up to 6 x 2 @ 80%)

1 x 10 @ Bar

2 x 5 @ 60 kg

1 x 3 @ 70 kg

1 x 2 @ 80 kg

1 x 2 @ 90 kg

6 x 2 @ 100 kg

Bar came off chest faster and easier than last week with good clean pauses. Started to get a dull pain in my biceps again so may have to make a few changes to my bench program as the dull ache will be due to some sort of tendonitis (most likely in the shoulder)

Military press

3 x 6 @ 60 kg

Pec-Deck

3 x 12 (2 sec pause and 2 sec squeeze at the top)

Lat Pull Down

4 x 8

Chest Supported Rows

4 x 8

External Rotators with purple bands

3 x 20 (helped with dull ache in biceps)

Plate Twists

3 x 12 @ 10 kg plate

Hanging leg raises

3 x 15

Early start today (5.30 am) so I can enjoy the evening after work.

[Corey1982]

Training 30/7/2011

Week 3, Day 4

Deadlift Day

Sled Dragging

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

PVC Pipe rolling of lower body

Static stretching of lower body

Deficit Conventional Deadlift (work up to 80% of Conventional PB)

1 x 5 @ 60 kg

2 x 3 @ 100 kg

1 x 2 @ 130 kg

1 x 2 @ 150 kg

1 x 2 @ 170 kg

6 x 2 @ 190 kg

Romanian Deadlift

3 x 5 @ 130 kg + chains

Swiss ball Jackknifes / Sledgehammer hits to the tyre

3 x 12 / 30 hits each side

Sled Dragging

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

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

PVC Pipe rolling of lower body

Static stretching of lower body

[scrambledeggs]

Corey what program are you doing at the moment?

[Traps]

Awesome workout journal Mr Kent.

You are looking stronger and stronger every week. :nod:

You have some interesting variations in your training that I want to try out after the CBC comp, will have to chat to you about them one of these days.

[Corey1982]

Training 1/8/2011

Week 4, Day 1

Bench Lockout day

Sled Dragging

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

PVC Pipe rolling of lower body

Static stretching of lower body

Dynamic arm swings and arm circles

Bench Press

2 x 5 @ 60 kg

1 x 3 @ 80 kg

1-board added

1 x 2 @ 100 kg

1 x 2 @ 110 kg

2-board added

1 x 2 @ 120 kg

1 x 2 @ 130 kg

3-board added

1 x 2 @ 140 kg

1 x 3 @ 150 kg Rep PB

No tenderness in the biceps today and lockout work went well. Had to call out that I was going for a 3rd rep on my last set as the other 2 reps had gone up well.

Decline Press-ups

3 x 15 @ 4 chains draped over the body

Coast Barbell Log Press

4 x 8 @ wooden log plus chains tied around it for extra weight

Wide Grip Chin-ups

4 x 8 @ BW

DB Rows (Straps used)

4 x 8 @ 45 kg DB

Landmines

3 x 10 each side @ bar + 10 kg

Sledgehammer hits to the tyre / Sled Dragging

2 x (30 hits each side / 4 x dragging backwards and fowards @ 60 kg)

Sled Dragging

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

PVC Pipe rolling of lower body

Static stretching of whole body

[startinfromscratch]

*tumbleweed*

[Panzer]

[Corey1982]

Competed in the South Auckland Novice on the 14/7/2012

Weight 107 kg. Competed in Open Under 120 kg class.

Back Squat 205 kg (20 kg Competion PB)

Bench Press 120 kg

Conventional Deadlift 240 kg (15 kg Competiton PB)

Total 565 kg (35 kg Competition PB)

In the buildup to this competiton I based my training around my interpretation of three particular training blocks talked about in this article (http://articles.elitefts.com/training-a ... erlifting/) and the addition of speed work ala westside though the first two training phases then overload work (reverse bands) in the last 2 weeks prior to deloading for competition.

Started my 5 week Accumulation Block in the buildup to a competition in November. Ideally this would be the NZPF Raw Nationals but am still trying finding out from AUT when my exams are for anaesthetic technology II and anaesthesia IV are so I may just have to use another competiton/test day around a similar timeframe.

[bar-belle]

Well Clarke Kent :wink: you lifted brilliantly on Saturday....was great to watch. All that hard work on your rehab and those huuuugge front squats must have paid off 35kg gain for your comp PB....mind is blown :grin:

[Corey1982]

Training 17/7/2012

Accumulation Block Week 1

Netfit Training Room

Whole heap of lower body foam rolling, stretching and good mornings/overhead squats/drop snatches to warm up hips.

Primary Movement

Back Squat (Work up to 5 x 6 @ 60-65%)

2 x 5 @ 70 kg

1 x 3 @ 100

1 x 3 @ 115 kg

1 x 3 @ 130 kg

5 x 6 @ 140 kg

Last Set on vid

Secondary Movement

Dynamic Effort Zercher Box Squats

1 x 5 @ 70 kg + Blue bands

6 x 3 @ 90 kg + Blue bands

Last Set on vid

Assistance

Kettlebell Swings (1 min rest between sets)

1 x 10 @ 32 kg Kettlebell

5 x 10 @ 40 kg Kettlebell

Restoration/Recovery

Mix of dragging sled forwards and backwards. 40 kg on Sled

4 trips then 1 min rest. Repeated 3 times total.

Comments

No belt used at the beginning of this phase. Goal is to strengthen weak points and increase GPP. Need to work on keeping chest up, maintaining arch in the back and not falling forward during the back squat. The Zercher Box Squats and Kettlebell swings should address this and help strengthen the posterior chain also.

[Corey1982]

Well Clarke Kent :wink: you lifted brilliantly on Saturday....was great to watch. All that hard work on your rehab and those huuuugge front squats must have paid off 35kg gain for your comp PB....mind is blown :grin:

Chears. More to come though (especially if I get that crap bench up). More front squat and zerchers coming up on the menu I think.