Corey's Journal

[Corey1982]

Training 20/7/2012

Accumulation Block Week 1

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Close Grip 1-Board Bench Press (Work up to 5 x 6 @ 60-65% + 15 kg)

1 x 5 @ 40 kg

1 x 5 @ 60 kg

1 x 3 @ 80 kg

5 x 6 @ 100 kg

Last set on vid

Secondary Movement

Military Log Press

1 x 10 @ Log

4 x 6 @ Log + 10 kg each side

Last set on vid

Assistance

Assisted Wide Grip Pull ups

3 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the body as it is lowered again.

Superset (Repeated 3 times consisting of)

20 Bicep Dumbbell Curls

20 Tricep Pushdowns with blue band (holding contraction at the bottom)

20 Wrist Curls with Ezi Curl bar (holding contraction at the top)

General Aerobic Conditioning

Cross Trainer for 10 min. Heart rate 150-160 bpm

Comments

Working on strengthening triceps and shoulders this workout. Have to work on keeping that chest up and really meeting the bar, building power on the way down (I noticed on the vid I took of the last set the chest dropped after rep two). I will slowly work up weight and/or volume for the Log presses and Pull-ups as I am weak as at those movements.

[Corey1982]

Training 21/7/2012

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

Front Squat (Work up to 4 x 5 @ 65-70%)

2 x 5 @ 50 kg

1 x 3 @ 80 kg

1 x 3 @ 100 kg

4 x 5 @ 120 kg

Second Set on vid

Secondary Movement

Dynamic Effort Deficit Deadlifts (Hook Grip used)

1 x 3 @ 100 kg

1 x 3 @ 140 kg

6 x 2 @ 160 kg

Last Set on vid

Assistance

Glute-Ham Raise (1 min prone holds done between sets)

4 x 8 @ 2 purple bands

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 for both the Front squats and Deadlifts at present. Prefer to pull hook grip for lighter sets as this transfers well to grip strength when going back to mixed grip come closer to heavier attempts and has helped prevent injuires due to imbalances. Previously I have found that I have a tendency to twist to one side training mixed grip all the time and this has led to the reagrevation of old injuries of the SI joint that troubled me last year.

Session went well and good to have the first week out of the way.

[Corey1982]

Training 23/7/2012

Accumulation Block Week 2

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Competiton Grip Bench Press (Work up to 5 x 5 @ 65-70%)

2 x 5 @ 60 kg

1 x 3 @ 70 kg

1 x 3 @ 80 kg

5 x 5 @ 90 kg

Secondary Movement

Dumbbell Bench Press on Swiss Ball

1 x 10 @ 34 kg DBs

4 x 6 @ 40 kg DBs

Assistance

Seated Rows

3 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the bar as it is lowered again.

Superset (Repeated 3 times consisting of)

15 External Rotator Cuff with purple bands

15 Seated Lateral raises

General Aerobic Conditioning

Hits to tyre with Sledgehammer

10 hits left arm / 10 hits right arm for 120 total hits (60 each side)

1 min rest and repeated 2 x

Comments

Mixed bag with leg position and engaging leg drive(last set was the best of the lot but could be better). Adding dumbell work on the swiss ball to help improve stability when pressing and aid chest and tricep development.

[Corey1982]

Training 25/7/2012

Accumulation Block Week 2

Coast Barbell Club

Good to get a rostered day off work to get up to the iron shed and see the crew.

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 @ 65-70%)

2 x 5 @ 70 kg

1 x 3 @ 100

1 x 3 @ 120 kg

1 x 2 @ 135 kg

5 x 5 @ 150 kg

Secondary Movement

Safety Squat Bar Foam Box Squats

1 x 2 @ 120 kg

8 x 2 @ 120 kg + 30 kg Chains

Assistance + Restoration/Recovery

Hanging leg raises

3 x 12

Band Good Mornings

3 x 50

Comments

Noticed some tail tucking in some of the end reps of the end sets of the back squats. Will be a combination of more flexibility work needed around the hamstrings, glutes and lower back and strengthening both the lower and upper back tp prevent this. Clint Darden talks about it here in this vid at approx 2.30min http://www.youtube.com/watch?v=F4REHUB6WSw

Did some Safety Bar Box Squat work to focus on holding that arch when I squat. As the Safety Squat bar will throw you alot more foward and out of position, more focus is required on holding that arch both in the upper back and lower back. Will be chucking in some sort of Safety Squat Bar exercise variation as part of my secondary exercise whenever I am squatting/deadlifting up at Coast barbell (as Netfit doesn't have one of these bars).

Assistance and restoration was altered due to no 40 kg Kettlebell for ab work and was replaced with the leg raises. Sled was replaced with the Band Good Mornings due to the heavy rain outside. The high reps and focus on stretching out helped get alot of blood to the area for restoration while targeting some flexibility needed to prevent tail tuck

[steak]

a few Clint Darden clips making it through to your journal bro...could this be the prefix to a ZZ Top comeback in your facial hair :shock:

[Corey1982]

a few Clint Darden clips making it through to your journal bro...could this be the prefix to a ZZ Top comeback in your facial hair :shock:

Will chuck up a few when they are relevant. No ZZ top beards in the works for me at the moment but may bring back the chopper mo in Movember again (maybe).

[Corey1982]

Training 27/7/2012

Accumulation Block Week 2

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Close Grip 2-Board Bench Press (Work up to 5 x 5 @ 65-70% + 20 kg)

2 x 5 @ 60 kg (to chest)

1 x 3 @ 75 kg (to chest)

1 x 3 @ 90 kg (1-board)

1 x 2 @ 100 kg (2-board)

5 x 5 @ 110 kg (2-board)

Secondary Movement

Military Log Press

1 x 10 @ Log

1 x 6 @ Log + 10 kg each side

4 x 6 @ Log + 11.25 kg each side

Assistance

Assisted Wide Grip Pull ups

1 x 10

2 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the body as it is lowered again.

Superset (Repeated 3 times consisting of)

20 Bicep Dumbbell Curls

20 Tricep Pushdowns with blue band (holding contraction at the bottom)

20 Wrist Curls with Ezi Curl bar (holding contraction at the top)

General Aerobic Conditioning

Cross Trainer for 10 min. Heart rate 150-155 bpm

Comments

Still a work in progress on the bench. Just a matter of keeping the wrist allignment right (and not handcuffing) + keeping tightness/good leg drive and I can snap my triceps through nice and fast and not get stuck and slightly stall off the board.

More weight and sets on the log (felt easier than last week) and will continue to slowly creep up. Aerobic conditioning work felt much easier too.

[Corey1982]

Training 29/7/2012

Accumulation Block Week 2

Netfit Training Room

Logging last nights workout. Busy weekend having to work weekend shifts at Middlemore, catch up with the CBC crew for Red Machine's birthday dinner and get schoolwork done as part of my requirements as a trainee anaesthetic tech. Thank goodness for Netfit being accessable to use late at night, 7 days a week.

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

Primary Movement

Dynamic effort Low Box Squat

2 x 5 @ bar + Blue bands

1 x 3 @ 60 kg + Blue bands

1 x 2 @ 80 kg + Blue bands

1 x 2 @ 100 kg + Blue bands

6 x 2 @ 120 kg + Blue bands

Last set on vid

Add high box and work up to a heavy double

1 x 2 @ 130 kg + Blue bands Belt used

1 x 2 @ 145 kg + Blue Bands Belt used

1 x 2 @ 160 kg + Blue Bands Belt used

Heaviest set on vid

Secondary Movement

Convinetional Deadlifts (Mixed Grip Used work up to 4 x 4 @ 70-75%)

1 x 3 @ 110 kg

1 x 3 @ 140 kg

1 x 3 @ 160 kg

4 x 4 @ 180 kg

First Set on vid

Assistance

Glute-Ham Raise (1 min prone holds done between sets)

4 x 8 @ 2 purple bands

Restoration/Recovery

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

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

Comments

Worked up to a heavy double to a high box after speed work as a mini test. Still need to get the legs and abs stronger. 2nd rep on the last set on the high box could see the glutes and hamstrings struggled to get me off the box and as a consequence I really dropped foward and had the hips shoot up first before the bar got moving.

Must ensure that I drop those hips down and keep the shoulders behind the barduring the deadlifts. Speed was still ok even when the shoulders came a bit foward at some point. Weight was still easy but the weight went up much smoother and faster when my line was better.

Week 2 done now onto week 3

[Corey1982]

Training 31/7/2012

Accumulation Block Week 3

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Competiton Grip Bench Press (Work up to 5 x 5 @ 70-75%)

2 x 5 @ 60 kg

1 x 3 @ 72.5 kg

1 x 3 @ 85 kg

5 x 5 @ 95 kg

Secondary Movement

Dumbbell Bench Press on Swiss Ball

1 x 10 @ 34 kg DBs

4 x 6 @ 42.5 kg DBs

Assistance

Seated Rows

3 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the bar as it is lowered again.

Superset (Repeated 3 times consisting of)

15 External Rotator Cuff with purple bands

15 Seated Lateral raises

General Aerobic Conditioning

Hits to tyre with Sledgehammer

10 hits left arm / 10 hits right arm for 120 total hits (60 each side)

1 min rest and repeated 2 x

[Corey1982]

Training 2/3/2012

Accumulation Block Week 3

Netfit Training Room

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

Primary Movement

Zercher Squat (Work up to a heavy triple)

2 x 5 @ 70 kg

1 x 3 @ 90 kg

1 x 3 @ 110 kg Belt Used

1 x 2 @ 130 kg Belt Used

1 x 1 @ 150 kg Belt Used

1 x 3 @ 165 kg Belt Used

Last Set on vid

Secondary Movement

Pause (5 count) Back Squats

1 x 3 @ 110 kg

3 x 3 @ 135 kg

Assistance

Kettlebell Swings (1 min rest between sets)

6 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

Hit the zerchers as a bit of a mini test to see where my overall strength is. 170 kg is my PB so to get a triple with 165 kg means that I am moving foward. Will work up to a heavy triple on these again in week 6. Added pause back squats afterwards to help work on tightness, positioning and form for my back squat.

[steak]

nice work on the Zerchers bruva Kent 8)

[Corey1982]

nice work on the Zerchers bruva Kent 8)

Chears Steak. It's a movement that has served me well in the past and will continue to make an appearence from time to time.

[Corey1982]

Training 4/8/2012

Accumulation Block Week 3

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Close Grip 1-Board Bench Press (Work up to 5 x 4 @ 65-70% + 15 kg)

2 x 5 @ 60 kg

1 x 3 @ 72.5 kg

Add 1-board

1 x 3 @ 85 kg

1 x 2 @ 95 kg

5 x 4 @ 105 kg

Secondary Movement

Military Log Press

1 x 10 @ Log

4 x 6 @ Log + 12.5 kg each side

Assistance

Assisted Wide Grip Pull ups

2 x 10

1 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the body as it is lowered again.

Superset (Repeated 3 times consisting of)

20 Bicep Dumbbell Curls

20 Tricep Pushdowns with blue band (holding contraction at the bottom)

20 Wrist Curls with Ezi Curl bar (holding contraction at the top)

General Aerobic Conditioning

Cross Trainer for 10 min. Heart rate 150-160 bpm

Comments

Better setup, leg drive and tricep recruitment. Weight snapped up fast when I got it together. Slowly getting better at the log presses and chin ups.

[Corey1982]

Training 5/8/2012

Accumulation Block Week 3

Netfit Training Room

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

Primary Movement

Front Squat (Work up to 4 x 4 @ 75-80%)

2 x 5 @ 50 kg

1 x 3 @ 80 kg

1 x 3 @ 100 kg

1 x 2 @ 120 kg

4 x 4 @ 135 kg

First Set on vid

Secondary Movement

Dynamic Effort Deficit Deadlifts (Straps used)

1 x 3 @ 135 kg

8 x 2 @ 165 kg

Last Set on vid

Assistance

Back Extension (1 min prone holds done between sets)

4 x 10 (3 sec hold at the top)

Restoration/Recovery

Mix of dragging sled forwards and backwards. 65 kg on Sled

4 trips then 1 min rest. Repeated 2 times total.

Comments

Starting to get tough on the front squats but got all of the reps done. Decided to use straps for the deadlifts as couldn't hook grip properly and wanted to focus on body position and really driving through the heels and bringing my hips through. Getting my hips through earlier tended to make for a shorter pull and much faster lockout in the end and it was starting to come through by the last set

Onto week 4.

[bar-belle]

Loving your work as usual Clarke Kent :wink:

[Corey1982]

Training 8/8/2012

Accumulation Block Week 4

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Competiton Grip Bench Press (Work up to 5 x 4 @ 75-80%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 2 @ 87.5 kg

5 x 4 @ 100 kg

3rd set on vid

Secondary Movement

Dumbbell Bench Press on Swiss Ball

4 x 6 @ 44 kg DBs

Assistance

Seated Rows

3 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the bar as it is lowered again.

Superset (Repeated 3 times consisting of)

15 External Rotator Cuff with purple bands

15 Seated Lateral raises

General Aerobic Conditioning

Hits to tyre with Sledgehammer

10 hits left arm / 10 hits right arm for 120 total hits (60 each side)

1 min rest and repeated 2 x

Comments

Some existance of leg drive but do need to get my feet more in line with my hips. I do find the benchs at Netfit very low but if I can setup well on this bench then it should be easier to set up on a slightly higher comp bench. Did come off my traps when unracking on a couple of sets and flaten so need to work on that too.

[Corey1982]

Loving your work as usual Clarke Kent :wink:

Chears, should make tomorrow nights back squat session easy.

[Corey1982]

Training 10/8/2012

Accumulation Block Week 4

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 4 @ 70-75%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 3 @ 135 kg

1 x 2 @ 150 kg

5 x 4 @ 160 kg

Last Set on vid

Secondary Movement

Dynamic Effort Zercher Box Squats

1 x 5 @ 70 kg + Blue bands

1 x 3 @ 90 kg + Blue bands

4 x 2 @ 110 kg + Blue Bands

Last Set on vid

Assistance

Kettlebell Swings (1 min rest between sets)

5 x 12 @ 40 kg Kettlebell

Restoration/Recovery

Mix of dragging sled forwards and backwards. 60 kg on Sled

4 trips then 1 min rest. Repeated 2 times total.

Comments

Holding position well in the back squat especially in the last set. Going to be alot stronger once I start belting up again.

[Corey1982]

Training 11/7/2012

Accumulation Block Week 4

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Close Grip 2-Board Bench Press (Work up to 5 x 5 @ 70-75% + 20 kg)

2 x 5 @ 60 kg (to chest)

1 x 3 @ 75 kg (to chest)

1 x 3 @ 90 kg (1-board)

1 x 2 @ 105 kg (2-board)

5 x 4 @ 115 kg (2-board)

4th set on vid

Secondary Movement

Military Log Press

1 x 10 @ Log

1 x 6 @ Log + 10 kg each side

3 x 5 @ Log + 15 kg each side

Assistance

Assisted Wide Grip Pull ups

1 x 10

2 x 9

Focus was working on good scapula retraction at the top of the movement and controlling the body as it is lowered again.

Superset (Repeated 3 times consisting of)

20 Bicep Dumbbell Curls

20 Tricep Pushdowns with blue band (holding contraction at the bottom)

20 Wrist Curls with Ezi Curl bar (holding contraction at the top)

General Aerobic Conditioning

Cross Trainer for 10 min. Heart rate 150-155 bpm

Comments

Extra shifts at work, assignments for AUT university (as part of my job as a trainee anaesthetic technician) catching up with me and felt shattered coming in today after work. Sipped on an energy drink, warmed up and just seemed to have one of those days where I got the job done. For my bench work I was setting up much better on my traps (and keeping my arch), feet were placed in a much better position and was alot tighter in the legs. Now just got to keep up the consistency with the setup.

[startinfromscratch]

awesome amount of work going on bro, looking hella good! 8)

[Corey1982]

awesome amount of work going on bro, looking hella good! 8)

Chears bro. Just glad to keep moving foward and getting stronger. Your training is starting to take shape too and I know you are going to be hitting some solid numbers with the work you will be doing with the ESBB guys over the next while.

[Big john]

Big Poppa Pumpz! :grin: 8)

good to see you logging again bro, solid mahi from you as usual 8)

[Corey1982]

Training 13/8/2012

Accumulation Block Week 4

Netfit Training Room

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

Primary Movement

Dynamic effort Low Box Squat

2 x 5 @ bar + Blue bands

1 x 3 @ 60 kg + Blue bands

1 x 2 @ 80 kg + Blue bands

6 x 2 @ 100 kg + Blue bands

Add high box and work up to a heavy double

1 x 2 @ 130 kg + Blue bands Belt used

1 x 2 @ 145 kg + Blue Bands Belt used

1 x 2 @ 160 kg + Blue Bands Belt used

1 x 2 @ 170 kg + Blue Bands Belt used

Heaviest set on vid

Secondary Movement

Convinetional Deadlifts (Mixed Grip Used work up to 3 x 3 @ 75-80%)

1 x 3 @ 110 kg

1 x 3 @ 140 kg

1 x 3 @ 170 kg

3 x 3 @ 200 kg

First Set on vid

Assistance

Glute-Ham Raise (1 min prone holds done between sets)

4 x 8 @ 2 purple bands

Restoration/Recovery

Mix of dragging sled forwards and backwards. 30 kg on Sled

12 trips non stop

Comments

Just went up to 100 kg + Blue bands and focused on keeping upright and sitting back and powering off the box. Happy to hit a new high box double PB. Conventionals felt and looked slow off the deck but lockouts were snappy, maybe some residual fatigue from the box squat work but could be a technicial issue also. Will discuss with wise people.

[Corey1982]

Big Poppa Pumpz! :grin: 8)

good to see you logging again bro, solid mahi from you as usual 8)

Chears. Keep up the good work out west with your crew and look foward to meeting some of them at the club on the 29th Sept

[Corey1982]

Training 15/8/2012

Accumulation Block Week 5

Netfit Training Room

Whole heap of lower body foam rolling, stretching, shoulder dislocations, arm circles and scapula retraction work.

Primary Movement

Competiton Grip Bench Press (Work up to 4 x 4 @ 80-85%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 85 kg

1 x 2 @ 95 kg

4 x 4 @ 105 kg

Secondary Movement

Dumbbell Bench Press on Swiss Ball

3 x 5 @ 46 kg DBs

Assistance

Seated Rows

3 x 8

Focus was working on good scapula retraction at the top of the movement and controlling the bar as it is lowered again.

Superset (Repeated 3 times consisting of)

15 External Rotator Cuff with purple bands

15 Seated Lateral raises

General Aerobic Conditioning

Hits to tyre with Sledgehammer

10 hits left arm / 10 hits right arm for 120 total hits (60 each side)

1 min rest and repeated 2 x

Comments

Kept up the consistancy with the setup and bench went well. Will be good to get up to CBC this weekends before starting night shift.