Corey's Journal

[Corey1982]

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

Has worked in the past before to help me overload the top and take away some of the fear of heavier weights while still keeping me in a position similar to how I pull from the ground. Tends to be whatever I hit in this exercise -20kg equals my pull from the floor in competition (Hit 260 kg reverse bands in my lead up to the South Auckland Novice where I pulled 240 kg). Two more tuesdays of some heavy pulling to go before I begin to deload.

[Corey1982]

Training 11/10/2012

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

Competiton Bench Press (Work up to 4 x 2 @ 92.5 -95%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 97.5 kg

(misloaded as should have been 87.5 kg :doh: , smoked it anyway)

1 x 2 @ 105 kg

4 x 2 @ 115 kg

Secondary Movement

Strength Band Supported Floor Press With Blue Band

(Pauses at the bottom each rep)

1 x 5 @ 90 kg

1 x 3 @ 110 kg

2 x 2 @ 130 kg

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

First time doing doubles with 115 kg but after the 2-board work on the 7/10/2012 was confident would hit the volume and reps well. Got the job done and banked another session.

[Corey1982]

Training 13/10/2012

Deload 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

Back Squat (Work up to a heavy single)

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 on

1 x 2 @ 185 kg Belt on

1 x 1 @ 195 kg Belt on

1 x 1 @ 202.5 kg Belt on

Secondary Movement

Band Resisted Box Squat

1 x 5 @ 60 kg + Blue band + Doubled over Purple band each side Belt on

1 x 3 @ 90 kg + Blue band + Doubled over Purple band each side Belt on

4 x 2 @ 110 kg + Blue band + Doubled over Purple band each side Belt on

Restoration/Recovery

Set repeated 3x

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

4 trips then 15 hanging leg raises.

Comments

Woke up after getting through my 1st night shift over the weekend, quiet night but with exams and our case study book due in used the time to get some schoolwork done. Just worked up to 202.5 kg, came out of the hole okey but almost stumbled mid way up but got through the sticking point and finished up with a comfortable walk back to the rack. Bit of box work to work on sitting back and holding the back position better with some decent band tension to load the glutes and hamstrings hard. Sled and abs for recovery then up to CBC for some board work tomorrow

[Ninja]

Sick 200kg squat

One day :pray:

[Corey1982]

Sick 200kg squat

One day :pray:

Just time under the bar for me plus hitting other forms of squatting like the box squats, front squats and zercher squats. Working on good form (including mobility) and a bit of focus on bringing the squat up and I think you will be supprised by how fast your numbers will come up.

[Corey1982]

Training 14/10/2012

Realisation Block Week 13

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

(Ment to work up to a heavy double but became a single)

To chest

2 x 5 @ 60 kg

1 x 3 @ 80 kg

2-Board added

1 x 3 @ 95 kg

1 x 3 @ 110 kg

1 x 2 @ 120 kg

1 x 2 @ 130 kg

1 x 2 @ 140 kg

1 x MISS @ 147.5 kg

1 x 1 @ 147.5 kg

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 Standing behind the neck press

15 Lat Pulldowns Rows

15 External Rotator Cuff

Comments

Couple of sets where the leg tightness could have been better and Coach picked up that was tending to flatten out on the heavier sets (caused me to miss the 147.5 kg attempt. Went away worked on it for my next attempt and got it (though it was a grinder). Would have though I was good for more after last week but have to remember that last week was after a deload as opposed to this session that I did the day after my squat work.

[steak]

Good catching up bro :nod:

Bench is looking solid.

[Corey1982]

Good catching up bro :nod:

Bench is looking solid.

Chears man. Was good to feed off the intensity of the westside four going at it and chears to the crew sticking around to help with a bit of spotting for me afterwards.

[Corey1982]

Training 17/10/2012

Realisation Block Week 14

Netfit Training Room

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

Primary Movement[

Conventional Deadlift (Straps Used)

2 x 5 @ 70 kg

1 x 3 @ 120 kg

1 x 2 @ 150 kg

1 x 2 @ 180 kg

1 x 2 @ 210 kg Belt used

1 x 1 @ 230 kg Belt used

1 x 1 @ 240 kg Belt used

Vid

1 x MISS @ 250 kg Belt used

2 x 1 @ 230 kg Belt used

Secondary Movement

Pause Front Squats

1 x 3 @ 70 kg

1 x 2 @ 100 kg

1 x 2 @ 120 kg

1 x 1 @ 130 kg

2 x 1 @ 140 kg Belt used

Vid of last set

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

Sleep is all messed up at the moment coming back from nights. Broken sleep during the day yesterday and pretty much couldn't get back to bed since 10ish last night so got stuck into my last few worksheets due before my exams in 10 days time. Pulled with straps just to keep myself balanced in the hips due to the slight rotation around the SI joint I seem to get when I go mixed grip. 240 kg went ok but 250 kg just wasn't there so dropped it down and hit some more singles at 230 kg. Front squats feeling strong and more sled to help with recovery.

[steak]

solid bit of mahi bro :clap:

[Big john]

i want to have the bawse squats like Corey...when will it be my turn?

keep it up bro!

[Corey1982]

solid bit of mahi bro :clap:

i want to have the bawse squats like Corey...when will it be my turn?

keep it up bro!

Chears team, been busy during the long weekend plus the last few days with work and slowly counting down to AUT exams (plus getting my case studies book for AUT done) bit of a mixed bag with training over the last couple of days but deload next week + no more schoolwork to do for AUT + rostered on 8 hour shifts should set me right.

[Corey1982]

Training 19/10/2012

Realisation Block Week 14

Netfit Training Room

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

Primary Movement

Competiton Bench Press (Work up to a heavy single)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 87.5 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

1 x 1 @ 120 kg

1 x 1 @ 125 kg

Vid

1 x ????? @ 130 kg

Spotter took way too early no downward movement or even slight appearnce of a sticking point but very good handoffs and still appreciative of the help

Secondary Movement

Strength Band Supported Floor Press With Blue Band

(Pauses at the bottom each rep)

1 x 5 @ 100 kg

3 x 3 @ 120 kg

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

Heaviest bench (125 kg) was a bit of a touch and go but gives me a good plan of attempts on comp day on the 3rd november. Sone extra tricep work and other work to keep things ticking along and done.

[steak]

Nice one Digger...good progress 8)

[Corey1982]

Training 21/10/2012

Realisation Block Week 14

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 heavy single)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 125 kg

1 x 2 @ 145 kg

1 x 2 @ 165 kg Belt used

1 x 2 @ 180 kg Belt used

1 x 1 @ 190 kg Belt used

1 x MISS @ 200 kg Belt used

Secondary Movement

Reverse Band Back Squats

1 x 2 @ 180 kg + reverse bands Belt used

1 x 2 @ 200 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 (warning:- mute sound)

Restoration/Recovery

Sled Dragging (3 sets)

4 trips Fowards and Backwards Dragging @ 35 kg

Hanging leg raises x 15

Comments

Planned to get a feel for openers and 2nd attempts before going for a small PB (squats have been going well in training). Set up well and desended down with 200 kg, came up, slightly pitched foward, couldn't recover and good morning back into position so ran out of steam and did my impersonation of CBC's Traps onto the safety racks. Disappointed but knowing I needed to build confidence under the bar again hit some reverse band work equal to my PB for that exercise but much harder than it should have been. Guttered to have a step backwards this session but know I have a good PB coming with a bit of rest and nose tork inspired focus

[Corey1982]

Training 23/10/2012

Realisation Block Week 15

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 2 x 2 @ 90%)

To chest

2 x 5 @ 60 kg

1 x 3 @ 80 kg

2-Board added

1 x 3 @ 95 kg

1 x 3 @ 110 kg

1 x 2 @ 125 kg

2 x 2 @ 135 kg

Prehab/Restoration/Recovery

Circuit repeated 3x

15 Standing behind the neck press

15 Lat Pulldowns Rows

15 External Rotator Cuff

Comments

Moderate doubles to a 2-board and straight into the circuit work as I begin to slowly wind down the intensity. Gym was empty by my heavier sets but hit them with reasonable comfort with no spotter lifting off. Body tired so starting to drop the intensity now is a good thing. Last Squat/Deadlift to go then into a deload.

[Corey1982]

Training 25/10/2012

Realisation Block Week 15

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 2 x 1 @ about 90%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 125 kg

1 x 2 @ 145 kg

1 x 2 @ 160 kg Belt used

1 x 2 @ 175 kg Belt used

2 x 1 @ 190 kg Belt used

Secondary Movement

Conventional deadlifts

1 x 3 @ 110 kg Belt used

1 x 2 @ 160 kg Belt used

1 x 1 @ 190 kg Belt used

1 x 1 @ 210 kg Belt used

2 x 1 @ 227.5 kg Belt used

Restoration/Recovery

Sled Dragging (3 sets)

4 trips Fowards and Backwards Dragging @ 35 kg

Hanging leg raises x 15

Comments

Worked up to somewhere between possible 1st and 2nd attempts. Positioning on the squat a bit better so hit two clean singles @ 190 kg. Bar speed ok for deadlifts @ 227.5 kg but should feel faster after a deload week.

[Corey1982]

Training 28/10/2012

Deload Week 15

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 3 x 2 @ about 75%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 120 kg

1 x 2 @ 140 kg

3 x 2 @ 160 kg Belt used

Secondary Movement

Bench Press (work up to 3 x 2 @ about 75%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

3 x 2 @ 90 kg

Restoration/Recovery

(Set done 3x)

Band Good Mornings x 20 then External rotator cuff x 20

Comments

All light and fast. One more session on Wednesday and should be ready to smash it on saturday

[Corey1982]

Training 31/10/2012

Deload Week 16

Netfit Training Room

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

Primary Movements

Back Squats (Work up to 3 x 2 @ about 70%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 2 @ 130 kg

3 x 2 @ 150 kg Belt used

Bench Press (work up to 3 x 3 @ about 70%)

2 x 5 @ 60 kg

3 x 3 @ 85 kg

Conventional Deadlifts (work up to 3 x 1 @ about 70%)

1 x 3 @ 110 kg Belt used

1 x 2 @ 140 kg Belt used

3 x 1 @ 170 kg Belt used

Restoration/Recovery

Whole heep of sled dragging abd external rotator cuff

Comments

Bit of practice in the soft suit (as can't just use a t-shirt and shorts on the day) and felt good. Time to rest up and cash in some hard work this Saturday. Weight in at 12.30 pm lifting 2.30 pm

[red machine]

good stuff mate! smash some big pb's on sat brah!! 8)

[Big john]

smash it brother!, all the best bro!

[Corey1982]

good stuff mate! smash some big pb's on sat brah!! 8)

smash it brother!, all the best bro!

Chears crew much appreciated :gunfire:

[bar-belle]

The force is strong in you young jedi . You're gonna smash it! Your iron crew will be with you in spirit :nod:

[startinfromscratch]

kill it my bro 8)

[Corey1982]

NZPF Classic Powerlifting Cup Breakdown

Drove up earlier that day arrived in Tauraunga at about 10.30ish.

Weigh in at 12.30. Weight was 105.7 kg. Was a supprise that I was so close to 105 kg (as I have normally weighted 107-109 kg so entered the Under 120 kg class). Unfortunatly you can't change your weight class you entered in on the day but more of a relief than entering in the Under 105 kg class and not even been close to weight.

Watched a bit of the earlier flights and picked up that judging was tight and depth was going to have to be convincing to get whites today.

Squats

1st attempt 190 kg (3 whites). Comfortable opener no issues there

2nd attempt 202.5 kg (3 whites). Easier than at training a few weeks ago so went for it on the 3rd.

3rd attempt 212.5 kg (3 reds). . Missed, hit a sticking point at about 1/2 squat position that i couldn't power out of.

Bench

1st attempt 115 kg (3 whites). Very easy opener to make sure no technical faults cost be the lift.

2nd attempt 122.5 kg (3 whites). Comfortable press.

3rd attempt 130 kg (3 reds). . Missed, barely got off the chest and just hit a wall. Still need to get alot more stronger at pressing.

Deadlift

1st attempt 230 kg (3 whites). Another comfortable opener.

2nd attempt 240 kg (3 whites). Much easier than the 240 kg I did at the Auckland novice in July

3rd attempt 250 kg (3 reds). Missed, hit my favourate sticking point just below knees. gave everything to get it moving but to no avail.

Total 565 kg (equaled my current PB)

Pretty much got my arse kicked in my weight class but the main thing about today was getting experience lifting outside of my home area and seeing how I would step up at a national competiton. If I want to watch my weight and stay/ensure that I am in a weight class like the Under 100s/105s then I need to get that total into the 600-630 kg mark to be competitive. In the heavier weight class I need to be into the 660-680 kg mark. Didn't get any PBs today but can pick apart weak points and come up with a plan to improve on them.