Corey's Journal

[Corey1982]

Training 8/9/2012

Transmutation Block Week 8

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 Squats (Work up to 5 x 3 @ 82.5-85%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 3 @ 140 kg

1 x 2 @ 155 kg

1 x 2 @ 170 kg Belt used

5 x 3 @ 180 kg Belt used

3rd Set on vid

Secondary Movement

Reverse Band Back Squats

1 x 2 @ 200 kg + reverse bands Belt used

4 x 2 @ 220 kg + reverse bands Belt used

Restoration/Recovery

Sled Dragging

16 trips Fowards and Backwards Dragging @ 35 kg

Comments

Weight felt tougher that it should of but had no issues getting the reps and bar speed stayed the same. Bit of work with the reverse band setup to get a feel for some heavier weight. Pulled sled to recover then got some quick lunch before heading to the North Island Bench Press Champs to help spot and load and watch The Panzer do his thing and break the NZ under 120 kg open bench record

[Corey1982]

Training 9/9/2012

Transmutation Block Week 8

Coast Barbell Club

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

Primary Movement

Bench Press with Chains (Work up to 8 x 3 @ 55-60%)

2 x 5 @ 20 kg + chains

1 x 3 @ 50 kg + chains

8 x 3 @ 70 kg + chains

Secondary Movement

2-Board Bench Press

1 x 5 @ 70 kg

1 x 3 @ 90 kg

1 x 3 @ 110 kg

1 x 3 @ 120 kg

3 x 3 @ 130 kg

Assistance

External Rotator cuff/Internal Rotator cuff/Lat Pulldown

Superset

3 x 15/15/8

Restoration/Recovery

Recovery circuit:- 3 sets consisting of

30 tricep pressdowns with green band

30 dumbbell flys

30 reverse rear delt flys

Comments

Good to get some speed work in before hitting some boards. Fatigue started to creep in near the last set of the 2-board work and had the elbows flair out making for a tough grinder on the last rep but kept pushing hard through the legs and got it. First week done and rest until tuesday/wenesday.

[Corey1982]

Training 12/9/2012

Transmutation Block Week 9

Netfit Training Room

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

Primary Movement

Box Squat with bands (Work up to 8 x 2 50-60%)

2 x 5 @ 20 kg + Blue Bands

1 x 3 @ 70 kg + Blue Bands

1 x 2 @ 90 kg + Blue Bands

1 x 2 @ 100 kg + Blue Bands

8 x 2 @ 110 kg + Blue Bands

Secondary Movement

Conventional Deadlifts (Work up to 4 x 2 @ 85-90%)

1 x 3 @ 100 kg

1 x 3 @ 140 kg Belt Used

1 x 2 @ 170 kg Belt Used

1 x 2 @ 200 kg Belt Used

4 x 2 @ 220 kg Belt Used

3rd Set on vid

Assistance

GHR (1-min prone holds done between sets)

3 x 10 @ 2 purple bands

Restoration/Recovery

Sled Dragging

16 trips Fowards and Backwards Dragging @ 40 kg

Comments

Got through the workload very quickly on the box squats. Grove felt good especially on the 2nd rep of each set. Focus is to start the movement through the upper back next time after watching the Donnie T vid posted on this forum. Belted up early on deadlifts to get use to getting down to the bar with the belt on. Bit of assistance to hit the hammies and core hard then flush the legs out and keep the back healthy with sled work.

[Corey1982]

Training 13/9/2012

Transmutation Block Week 9

Netfit Training Room

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

Primary Movement

Competiton Grip Bench Press (Work up to 4 x 3 @ 87.5-90%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 87.5 kg

1 x 2 @ 100 kg

4 x 3 @ 110 kg

Secondary Movement

Standing Behind Neck Press

1 x 6 @ 45 kg

1 x 6 @ 50 kg

1 x 6 @ 55 kg

1 x 4 @ 60 kg

Assistance

Kettlebell Incline Bench Press

3 x 8 with 20 kg Kettlebells dangling off each side

External Rotator cuff/Internal Rotator cuff/Seated Rows

Superset

3 x 15/15/8

Restoration/Recovery

Sled Dragging:- 3 sets consisting of

4 trips pec flys 10 kg on sled

4 trips reverse flys 10 kg on sled

4 trips Tricep extensions 20 kg on sled

Comments

Average bech session. Either bottom came off bench or not enough leg drive on top sets. Added in Incline Kettlebell Bench Press as an assistance exercise to help with shoulder stability and help teach better tightness due to the instability of the bar.

[Corey1982]

Training 15/9/2012

Transmutation Block Week 9

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 Squats (Work up to 5 x 3 @ 85-87.5%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 3 @ 140 kg

1 x 2 @ 160 kg

1 x 2 @ 175 kg Belt used

4 x 3 @ 185 kg Belt used

3rd Set on vid

Secondary Movement

Paused Front Squats

1 x 5 @ 60 kg

1 x 3 @ 90 kg

4 x 2 @ 120 kg

Last set on Vid

Restoration/Recovery

Sled Dragging (3 x with 15 hanging leg raises done between sets)

4 trips Fowards and Backwards Dragging @ 40 kg

Comments

3rd set for the beack squats was the best out of the working sets, keeping the back position and chest up better. Hit some paused Front Squats, nice and deep working on keeping the back tight and holding my arch.

[Corey1982]

Training 18/9/2012

Transmutation Block Week 10

NetFit Training Room

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

Primary Movement

Bench Press with Purple Bands (Work up to 8 x 3 @ 55-60%)

2 x 5 @ 20 kg + purple bands

1 x 3 @ 50 kg + purple bands

8 x 3 @ 70 kg + purple bands

Secondary Movement

Strength Band Supported Floor Press With Blue Band (Pauses at the bottom each rep)

1 x 5 @ 80 kg

2 x 5 @ 110 kg

3 x 3 @ 120 kg

Demonstration with how I set up the band in this vid

Assistance

Kettlebell Incline Bench Press

3 x 8 with 20 kg Kettlebells dangling off each side

External Rotator cuff/Internal Rotator cuff/Lat Pulldown

Superset

3 x 15/15/8

Restoration/Recovery

Recovery circuit:- 3 sets consisting of

30 tricep pressdowns

30 dumbbell flys

30 reverse rear delt flys

Comments

Speed bench nice and fast. Found the Strength band supported Floor presses good with keeping the elbows tucked and allowing the triceps to be hit hard. Finding the Kettlebell incline presses helping with shoulder recovery and stability now.

[Corey1982]

Training 19/9/2012

Transmutation Block Week 10

Coast Barbell Club

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

Primary Movement

SSB Squats

2 x 5 @ 60 kg

1 x 3 @ 90 kg

1 x 3 @ 110 kg

1 x 3 @ 130 kg

1 x 2 @ 145 kg

1 x 2 @ 160 kg Belt used

3 x 2 @ 170 kg Belt used

Secondary Movement

Conventional Deadlifts against bands

(Work up to 8 x 1 @ 60-65% then work up to a heavy single)

1 x 3 @ 100 kg + orange bands

1 x 2 @ 140 kg + orange bands

8 x 1 @ 160 kg + orange bands Belt used

1 x 1 @ 180 kg + orange bands Belt used

1 x 1 @ 200 kg + orange bands Belt used

Speed work

Heavier single

Restoration/Recovery

Sled Dragging

4 trips Fowards and Backwards Dragging @ 60 kg

4 trips Fowards and Backwards Dragging @ 80 kg

4 trips Fowards and Backwards Dragging @ 100 kg

Comments

Enjoyed the SSB work as as soon as the back isn't tight (upper and lower) the bar punishes you and throws you foward. Got a good grove with the deadlifts. Sled to help recovery and get the squatting and deadlift muscles stronger

[Corey1982]

Training 13/9/2012

Transmutation Block Week 10

Netfit Training Room

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

Primary Movement

Competiton Grip Bench Press (Work up to 5 x 2 @ 90%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 87.5 kg

1 x 2 @ 100 kg

5 x 2 @ 112.5 kg

Secondary Movement

Standing Behind Neck Press

1 x 6 @ 45 kg

1 x 6 @ 50 kg

1 x 6 @ 55 kg

1 x 4 @ 60 kg

Assistance

Kettlebell Incline Bench Press

3 x 8 with 20 kg Kettlebells dangling off each side

External Rotator cuff/Internal Rotator cuff/Seated Rows

Superset

3 x 15/15/8

Restoration/Recovery

Recovery circuit:- 3 sets consisting of

30 tricep pressdowns

30 dumbbell flys

30 reverse rear delt flys

Comments

Much better technicial session this week. Good pauses, weight felt good off the chest and could feel the drive through the legs. 112.5 kg felt easier than 107.5 kg and 110 kg the previous weeks. Now just need to keep this consistant.

[steak]

light weight buddy 8)

[Corey1982]

Training 23/9/2012

Transmutation Block Week 10

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 Squats (Work up to the maximum)

2 x 5 @ 50 kg

1 x 3 @ 80 kg

1 x 3 @ 100 kg

1 x 2 @ 120 kg

1 x 2 @ 140 kg Belt used

1 x 1 @ 150 kg Belt used

1 x 1 @ 150 kg Belt used

1 x 1 @ 160 kg Belt used

1 x 1 @ 170 kg Belt used

1 x MISS @ 180 kg Belt used

1 x 1 @ 170 kg

Secondary Movement

Trap Bar Deadlifts (Standing on Blocks)

(Work up to 3 x 3 @ 205 kg)

1 x 5 @ 135 kg

1 x 3 @ 175 kg Belt used

3 x 3 @ 205 kg Belt used

Restoration/Recovery

Sled Dragging

16 trips Fowards and Backwards Dragging @ 35 kg

Comments

10 kg PB on the front squats but a wiser jump (175 kg rather than 180 kg) after 170 kg would have given me a bigger PB. Bar just not quite racked as well on the 180 kg but the upper back crumbled in the hole so would have missed it regardless. Should make my next back squat workout with 190 kg be a breeze in the park.

[Corey1982]

light weight buddy 8)

Chears bro. Busy week both in regards to training and work/study but a solid one banked.

[red machine]

yeahh buhee!! strong fronts!

[Corey1982]

yeahh buhee!! strong fronts!

chears bro looking foward to your work this weekend. Time for you to take 6 hundy for a ride brotha.

[Corey1982]

Training 26/9/2012

Transmutation Block Week 11

NetFit Training Room

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

Primary Movement

Bench Press with Purple Bands (Work up to 8 x 3 @ 55-60%)

2 x 5 @ 20 kg + purple bands

1 x 3 @ 50 kg + purple bands

8 x 3 @ 70 kg + purple bands

Secondary Movement

Strength Band Supported Floor Press With Blue Band (Pauses at the bottom each rep)

1 x 5 @ 80 kg

2 x 5 @ 110 kg

3 x 3 @ 120 kg

Assistance

Kettlebell Incline Bench Press

3 x 8 with 20 kg Kettlebells dangling off each side

External Rotator cuff/Internal Rotator cuff/Lat Pulldown

Superset

3 x 15/15/8

Restoration/Recovery

Recovery circuit:- 3 sets consisting of

30 tricep pressdowns

4 x trips doing chest flys with sled + 10 kg

Comments

Busy with work and school over the weekend plus a lack of sleep over the past 3 nights left me tired entering the gym. Warmed up and seemed to hit this session better than the same last week. Body was tight and getting good leg drive on the speed work. Good pauses on the floor presses and the more I worked on smashing that lockout fast the smoother the bar came up. Used the blue bands to attach the kettebells to the bar. Made the movement even more unstable with the bar shaking more violently but worked on my breathing and keeping tight and tamed it well.

[Corey1982]

Training 28/9/2012

Transmutation Block Week 11

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 Squats (Work up to 5 x 3 @ 87.5-90%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 3 @ 140 kg

1 x 2 @ 160 kg

1 x 2 @ 170 kg Belt used

1 x 2 @ 180 kg Belt used

4 x 2 @ 190 kg Belt Used

Secondary Movement

Reverse Band Back Squats

1 x 1 @ 210 kg + reverse bands Belt used

1 x 1 @ 220 kg + reverse bands Belt used

1 x 1 @ 230 kg + reverse bands Belt used

1 x 1 @ 240 kg + reverse bands Belt used

Vid of Last Set

Restoration/Recovery

Sled Dragging

16 trips Fowards and Backwards Dragging @ 35 kg

Comments

Late night train after work. Work/life/training catching up and feeling tired. body felt better after a good warm up. Back squats went ok but felt heavier than they should of but got good depth and hit my reps with 190 kg. Upper body dropping a little with the free weight sets on the 2nd rep but holding form good during the reverse band sets.

Helped out at inaugural CAPO NZ competition the next day, spotting, loading and giving handoffs up until the last flight of deadlifts where I got a well earned rest. Body felt as tired as I looked during the day but knew I had a job to do so got stuck in and did it. Was planning to train today but decided to move my bench session to tomorrow as pretty much have just been catching up on sleep and recovering today.

[bar-belle]

Good to catch up this weekend mate. Thanks so much for leading the team of spotters/loaders you guys did a mammoth effort and you ran that platform like a well oiled machine :clap: :clap:

[Corey1982]

Training 3/10/2012

Deload Week 12

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 3 x 3 @ 70-75%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 85 kg

3 x 3 @ 90 kg

Secondary Movement

Standing Behind Neck Press

4 x 6 @ 45 kg

Assistance

Kettlebell Incline Bench Press

3 x 8 with 20 kg Kettlebells dangling off each side

External Rotator cuff/Internal Rotator cuff/Lat Pulldowns

Superset

3 x 15/15/8

Restoration/Recovery

3 sets of

30 Dumbbell Flys

30 Tricep Band Pushdowns

Comments

Started my deload earlier than had originally planned to due to body being beat up, mind tired and though it would be a good time to get ahead of any schoolwork due before exams at the end of the month for my AUT diploma in anaesthetic technology (study by correspondence as part of my job requirements as an anaesthetic tech at Middlemore Hospital). Weights were light and powerful and body and mind felt better post workout than it did prior.

Start to begin my realisation block to peak and taper me for my next comp. Should PB in all 3 lifts with how training has gone so far.

[bar-belle]

Nice analysis of your training Clarke :wink: When you up our ways again?

[Corey1982]

Nice analysis of your training Clarke :wink: When you up our ways again?

Chears. Just putting in the detail so I have something to look back on later on to see what worked and anything needing to be adjusted.

Will be up next week, most likely on Sunday for some board work.

[Corey1982]

Training 5/10/2012

Deload Week 12

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 3 x 3 @ 70-75% of max)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 3 @ 140 kg

3 x 3 @ 160 kg

Secondary Movement

Conventional Deadlifts (Mixed grip used)

(Work up to 3 x 2 @ 70-75 % of max)

1 x 5 @ 110 kg

1 x 3 @ 140 kg

1 x 2 @ 170 kg

3 x 2 @ 190 kg

Restoration/Recovery

Set repeated 3x

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

4 trips then 15 hanging leg raises.

Comments

Another light session, felt good afterwards again ready to hit another heavy block of training again.

[Corey1982]

Training 7/10/2012

Realisation Block Week 12

Netfit Training Room

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

Primary Movement

2-Board Bench Press (Work up to a heavy triple)

To chest

2 x 5 @ 60 kg

1 x 3 @ 80 kg

1-Board added

1 x 3 @ 90 kg

1 x 3 @ 100 kg

2-Board added

1 x 3 @ 110 kg

1 x 3 @ 120 kg

1 x 2 @ 130 kg

1 x 2 @ 137.5 kg

1 x 3 @ 145 kg

Heaviest set

Secondary Movement

Band Resisted Bench Press

1 x 3 @ 60 kg + Blue band underneath bench

4 x 3 @ 60 kg + Blue band underneath bench + 2 purple bands doubled around dumbbells.

Prehab/Restoration/Recovery

Circuit repeated 3x

15 Kettlebell bench press (20 kg KBs on each side)

15 Chest Supported Rows

15 External Rotator Cuff

Comments

Bench Session felt good. Seem to have a grove in how I setup now. Was only planning ot go for a single at 145 kg on the 2-board but it popped up so well that I went for a 2nd, popped up well again so went for a 3rd. Bit of benching under some decent band tension to work on speed off the chest and held for a 5 sec lockout to work on stablility at the top and hit the triceps harder. Circuit at the end to keep the body healthy and done.

[Big john]

mean vids bro...arch is looking mean as!

[Corey1982]

mean vids bro...arch is looking mean as!

Chears, always been mobile in the back but getting more flexible in the hip flexors has helped too. Just need some decent pressing power to go with the arch now.

[Corey1982]

Training 9/10/2012

Realisation Block Week 13

Netfit Training Room

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

Primary Movement

Reverse Band Deadlift (Mixed Grip Used)

1 x 5 @ 70 kg

2 x 3 @ 120 kg

1 x 2 @ 170 kg + reverse bands

1 x 2 @ 210 kg + reverse bands Belt used

1 x 2 @ 230 kg + reverse bands Belt used

1 x 1 @ 245 kg + reverse bands Belt used

1 x 1 @ 255 kg + reverse bands Belt used

1 x 1 @ 265 kg + reverse bands Belt used

Vid

1 x MISS @ 272.5 kg + reverse bands Belt used

2 x 1 @ 250 kg + reverse bands Belt used

Secondary Movement

Pause Front Squats

1 x 3 @ 70 kg

1 x 2 @ 100 kg

1 x 2 @ 120 kg

2 x 2 @ 130 kg

Restoration/Recovery

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

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

Mix of dragging sled forwards and backwards. 80 kg on Sled

Comments

Worked up to establish a 5 kg PB. Missed 272.5 kg (pretty much hit a wall just below the knees). Dropped down and hit two more clean singles at 250 kg. Hit some pause front squats to work on some leg drive and keeping the core and upper back tight then pulled the sled to help recovery then done.

[bar-belle]

Should get some nice carry over in your dead by adding those reverse bands in :nod: