Corey's Journal

[Corey1982]

Training 5/11/2012

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 3 x 6 @ 68-71%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 130 kg

3 x 6 @ 150 kg

Assistance

Pause Front Squats

3 x 4 @ 100 kg

Romanian Deadlift (Straps Used)

3 x 10 @ 100 kg

American Kettlebell Swings (1 min rest between sets)

3 x 10 @ 32 kg Kettlebell

Restoration/Recovery

Mix of dragging sled forwards and backwards. 20 kg on Sled

12 trips total

Comments

No belt again this training cycle. Still a bit fatigued from the competiton on saturday, squats felt heavier than they should of but depth was good. dropped the working weight I was initially planing to do on the assistance work. Hamstrings and glutes burnt pushing through those sets of 10 on the Romaninan deadlifts. Need to re-build up the conditioning again to handle the volume that will be coming but should do no worries

[Corey1982]

Training 7/11/2012

Accumulation Block Week 1

Netfit Training Room

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

Upper Back Assistance and GPP day

Wide Grip Pull ups

4 x 5 @ BW

1 x 3 @ BW

Close (neutral) Grip Lat Pull Downs

5 x 10

Chest Supported Rows (3 sec hold at top)

5 x 10

Bicep Curls

4 x 10

External Rotator Cuff

4 x 12

Farmers Walks

4 trips (there and back) of the gym

Hanging Leg Raises/Tyre flips

3 sets of

15 leg raises

16 tyre flips

Comments

Made a seperate day of my upper back stuff to fit in more work relative to pressing/triceps on my bench days. Bit of work to do here but should help conditioning come up and buld a solid upper back base to assist in all of my lifts.

[red machine]

straight back into mate!! champ! almost under those u105s...under ground summer cut ay bro :grin:

[Corey1982]

straight back into mate!! champ! almost under those u105s...under ground summer cut ay bro :grin:

Figured it would be best to keep the momentum going. Weights aren't too heavy but after mainly doing 3s, 2s and singles for a few months it has been a shock to the system to be hitting reps of 6 and upwards.

Should lean up over the next couple of months with a bit of conditioning, keeping the meals a bit clean and chucking in more water over things like soft drinks. Still a single eligable bachelor so got to have dem dere abs for the women.

[Corey1982]

Training 8/11/2012

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

Bench Press (Work up to 3 x 6 @ 68-71%)

1 x 5 @ 60 kg

1 x 5 @ 70 kg

1 x 3 @ 80 kg

3 x 6 @ 90 kg

Assistance

Incline Dumbbell Press

3 x 10 @ 32 kg DBs

Dips

1 x 10 @ BW

2 x 10 @ Band assisted :oops:

Klokov Press

3 x 10 @ 40 kg

Restoration/Recovery

Kettlebell bench press

3 x 12 @ 20 kg KBs on each side

Went to Parnell Baths

Short swim set of

4 x 180m as

* 120m freestyle

* 60m dolphin kick with fins

30 sec rest at the end of the dolpin kick

Then a bit of stretching, hot/cold contrast immersions in the spa to loosen up

Comments

Presses were easy. Good clean pauses for each rep and got leg drive going well. Volume will slowly come up but focus today was getting a good feel for my assistance work. The benches that you can adjust to incline at NetFit are so low it is like doing incline pressing in one of those low incline deck chairs. while this wasn't an issue for the small weights I was using, I could see it becoming very awkward to try to setup with dumbbells over 40+ kg without a spotter handing the weights to you. Weak as at dips so getting those stronger should carryover well.

[Corey1982]

Training 10/11/2012

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

Deficit Deadlifts (Work up to 3 x 4 @ 68-71%)

2 x 5 @ 110 kg

1 x 3 @ 140 kg

1 x 3 @ 170 kg

3 x 4 @ 185 kg

Assistance

Pulls From Blocks (Bar just below knees) Straps used

1 x 4 @ 200 kg Belt Used

1 x 3 @ 220 kg Belt Used

2 x 1 @ 240 kg Belt Used

Box Squat with Bands

3 x 10 @ 80 kg + Blue Bands

American Kettlebell Swings (1 min rest between sets)

3 x 10 @ 32 kg Kettlebell

Restoration/Recovery

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

12 trips total

Comments

Pulls from deficits felt strong, could really feel myself driving right through the heels. Found the Pulls from the boxes harder than what I do with the same weight from the ground but hoping the deficit pulls plus box pulls from my sticking point elimates this and helps get my deadlift stronger. Box Squat work for some higher reps to help build the hips, glutes and back while reinforcing pushing the traps back into the bar to come off the box.

[tomsammce]

I just saw ur video and recognise u from that novice comp or strongman comp I did.

Good shit buddy

[Corey1982]

I just saw ur video and recognise u from that novice comp or strongman comp I did.

Good shit buddy

Chears Tom, training with the CBC crew (when not tied up with work commitments) over the past 2 odd years has helped me alot to improve on my lifts in general since that novice comp we were at in March 2011. Be cool to see you have a bit of a go at the deadlift comp up that way in December if you are interested.

[tomsammce]

Could be keen mate.

Might catch up then.

[Corey1982]

Training 11/11/2012

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

2-Board Bench Press (Work up to 3 x 6 @ 68-71%)

2 x 5 @ 70 kg

Add 2-board

1 x 5 @ 85 kg

1 x 3 @ 100 kg

3 x 6 @ 115 kg

Assistance

Floor Press (3 sec pause at the bottom)

3 x 10 @ 70 kg

Strict Log Press

3 x 10 @ 55 kg

Dips

3 x 10 @ Band assisted (purple band)

Restoration/Recovery

Incline Kettlebell bench press

3 x 12 @ 16 kg KBs on each side

Comments

Leg drive and tightness good. Weight easy so may invest in a 2x4 to make a 1-board and chuck a bit of foam or something to make a 1 and 1/2 board and leave 2-board work until a bit more of a heavier phase to get me use to heavier weight. Lighter band used on the dips but shouldn't be long before i'm using purely bodyweight for more reps and sets over time. Volume goes up again next week working towards 6 x 6 on the main movement and 4-5 sets of 10 for the assistance work for the next couple of weeks.

[Corey1982]

Training 14/11/2012

Accumulation Block Week 2

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 @ 68-71%)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 130 kg

5 x 6 @ 150 kg

Assistance

Pause Front Squats

4 x 4 @ 110 kg

Romanian Deadlift (Straps Used)

3 x 10 @ 120 kg

American Kettlebell Swings (1 min rest between sets)

3 x 10 @ 32 kg Kettlebell

Restoration/Recovery

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

12 trips total

Comments

Squats felt stronger today but were still tough towards sets 4-5 with the extra volume. The front squats were killer afterwards, core and back working hard to keep me in position well, but up in volume and weight. Romanian deadlifts killed anything left in my legs, pretty much stumbled to a seat/stand to hold myself up (almost tripped over) Survived the rest. Next week's squat based session will be pushing the front squat as the main movement with pause back squats as assistance afterwards.

[startinfromscratch]

LP approach seems to be really working for you bro. How's b.w tracking? U just maintaining or bulking? ( cutting is a myth lol)

[Corey1982]

LP approach seems to be really working for you bro. How's b.w tracking? U just maintaining or bulking? ( cutting is a myth lol)

Chears, finding my current approach keeps me healthy, allows me to work on weak points and has some volume to help build a big base and help groove technique.

Bodyweight from july was 107ish and has droppped to 105ish for the last comp I went to 2 weeks ago, bit of a hectic study and work schedule could have contributed to this. Plans would be to maintain the bodyweight but be a bit leaner but if I did gain weight and look a bit leaner then wouldn't be fussed especially if it helps pushes my strength up.

[Corey1982]

Training 15/11/2012

Accumulation Block Week 2

Netfit Training Room

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

Upper Back Assistance and GPP day

Wide Grip Pull ups

2 x 6 @ BW

2 x 5 @ BW

1 x 3 @ BW

Close (neutral) Grip Lat Pull Downs

5 x 10

Chest Supported Rows (3 sec hold at top)

5 x 10

Bicep Curls

4 x 10

External Rotator Cuff

4 x 12

Farmers Walks Belt used for all

1 trip of the gym @ 60 kg each hand

1 trip of the gym @ 80 kg each hand

1 trip of the gym @ 100 kg each hand

1 trip of the gym @ 120 kg each hand

Hanging Leg Raises/Tyre flips

3 sets of

15 leg raises

20 tyre flips

Comments

Working on slowly getting better at pull ups and the farmers walks. Will work on a bit more trips at 90-100 kg (4-6 total + 1-2 warm ups at a ligher weight) one week with the next working on pyramiding up to one heavy set the other week

[Corey1982]

Training 17/11/2012

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

Bench Press (Work up to 5 x 6 @ 75-78%)

1 x 5 @ 60 kg

1 x 5 @ 70 kg

1 x 3 @ 80 kg

1 x 3 @ 90 kg

5 x 6 @ 100 kg

Assistance

Incline Dumbbell Press

4 x 10 @ 32 kg DBs

Ring Press-ups

4 x 10 @ BW

Klokov Press

4 x 10 @ 40 kg

Restoration/Recovery

Kettlebell bench press

3 x 12 @ 20 kg KBs on each side

Comments

Found 90 kg easy so moved the weight up to 100. First few sets were ok but as fatigue wore on in later sets it became more touch and go reps for reps 5-6. legs were driving well and pushing through the heel. NetFit has a new toy with the ring dip/ ring press up thing so will work on pushing the press ups up on one day and hit the dips on a more tricep/lockout day

[Corey1982]

Training 18/11/2012

Accumulation Block Week 2

Netfit Training Room

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

Primary Movement

Deficit Deadlifts

2 x 5 @ 70 kg

1 x 3 @ 120 kg

1 x 3 @ 170 kg

3 x 4 @ 190 kg

Assistance

Pulls From Blocks (Bar just below knees) Straps used

1 x 3 @ 210 kg Belt Used

1 x 1 @ 230 kg Belt Used

2 x 1 @ 245 kg Belt Used

Box Squat with Bands

3 x 10 @ 90 kg + Blue Bands

Ring Ab Rollouts

3 x 10

Restoration/Recovery

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

12 trips total

Comments

For deficits used two mats with a bit of give in them to get my legs to work harder and get a feel for when I am really driving through the heels. Did the trick as could as when I got my weight right through the heels my pulls were faster and had a much better line. eficits felt strong.Pulls from the boxes a little bit heavier but slowly coming along.

[steak]

Seem to be on top of the wee injury that hassled you for while there 8)

Nice one bro

[Corey1982]

Seem to be on top of the wee injury that hassled you for while there 8)

Nice one bro

Few things have contributed to this, alot have come through your influence at the club for the past 2 odd years.

1.) Change in the deadlift setup we worked on together last year. Lower hips have helped my back angle and allowed the weight to be pushed through the muscles rather than been taken through the SI joint.

2.) Using hook grip/straps to have the hands double overhand for some of my training so that the hips stay balanced and stop me torquing.

3.) Use of Front/Zercher squats to build leg/hip/back/core strength.

4.) Warming up with foam rolling/stretching and doing the dynamic overhead squat work I do has slowly helped with hip mobility improving position in my squat and stop/limit tail tuck (weighlifitng shoes have helped also).

It has taken a year to get on track and am close to 9 months of solid training under my belt. Still got work to do but have some realistic goals in mind for 2013.

[Corey1982]

Training 20/11/2012

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

2-Board Bench Press

1 x 5 @ 60 kg

1 x 3 @ 80 kg

Add 2-board

1 x 3 @ 95 kg

1 x 2 @ 110 kg

5 x 6 @ 120 kg

Assistance

Floor Press (3 sec pause at the bottom)

4 x 8 @ 80 kg

Strict Log Press

4 x 10 @ 55 kg

Dips

3 x 10 @ Band assisted (purple band)

Restoration/Recovery

Incline Kettlebell bench press

3 x 12 @ 16 kg KBs on each side

Comments

Bit more volume and weight for the 2-board work (waiting for payday to get my own 1-board). Triceps were shattered coming into the assistance work but the body needs it if I want to actually have a bench that isn't embarassing.

[Corey1982]

Training 22/11/2012

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

Box squat with Bands

(8 x 2 @ 45-55% of back squat max then work up to a heavy double)

2 x 5 @ 20 kg + Blue Bands

1 x 2 @ 70 kg + Blue Bands

8 x 2 @ 100 kg + Blue bands

1 x 2 @ 120 kg + Blue Bands Belt used

1 x 2 @ 140 kg + Blue Bands Belt used

1 x 2 @ 155 kg + Blue Bands Belt used

Assistance

Front Squat

1 x 5 @ 65 kg

1 x 3 @ 95 kg

1 x 3 @ 115 kg

3 x 3 @ 135 kg

GHR with Blue Band

4 x 8

Ring Ab Rollouts

3 x 10

Restoration/Recovery

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

12 trips total

Comments

Bit of box squatting work to focus on sitting back and positioning. Worked up to a heavy double after the dynamic work. Cut it there at 155 kg + blue bands, 1st rep pushed through the traps well, 2nd rep didn't drive off as well and and hips shot up 1st. Front squats weren't as strong today and felt much harder than they should of but should adjust and hit better sets next week. Finished off legs with GHR and Abs with the rollouts.

[Corey1982]

Training 23/11/2012

Accumulation Block Week 3

Netfit Training Room

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

Upper Back Assistance and GPP day

Wide Grip Pull ups

2 x 6 @ BW

2 x 5 @ BW

Close (neutral) Grip Lat Pull Downs

5 x 10

Chest Supported Rows (3 sec hold at top)

5 x 10

Bicep Curls

4 x 10

External Rotator Cuff

4 x 12

Farmers Walks Belt used for all

1 trip of the gym @ 60 kg each hand

1 trip of the gym @ 80 kg each hand

1 trip of the gym @ 100 kg each hand

1 trip of the gym @ 120 kg each hand

Hanging Leg Raises/Tyre flips

3 sets of

15 leg raises

20 tyre flips

Comments

Got into the gym late so changed the initial plan on the farmers walk. Got through around about an 1 hour 1 hour 15 min so will work to keeping to this timeframe for this day in the future.

[Corey1982]

Training 24/11/2012

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

Bench Press with Bands

(Work up to 8 x 3 @ 50-60% of bench press max then work up to a heavy double)

2 x 5 @ 20 kg + Purple bands

1 x 3 @ 50 kg + Purple bands

8 x 3 @ 70 kg + Purple bands

1 x 2 @ 80 kg + Purple bands

1 x 2 @ 90 kg + Purple bands

1 x 2 @ 100 kg + Purple bands

Assistance

Incline Dumbbell Press

4 x 10 @ 34 kg DBs

Ring Press-ups

4 x 10 @ BW + 15 kg (chucked one of those powerbag things on my back)

Klokov Press

4 x 10 @ 40 kg

Restoration/Recovery

Kettlebell bench press

3 x 12 @ 20 kg KBs on each side

Comments

Get feet tucked in a bit more to keep butt on the bench otherwise driving through the heels well. Arch held well and didn't collapse.

[Corey1982]

Training 25/11/2012

Accumulation Block Week 3

Coast Barbell Club

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

Primary Movement

Deadlifts against bands

(12 x 1 @ 55-65% of Deadlift max then work up to a heavy single)

2 x 5 @ 60 kg + Orange Bands

1 x 3 @ 100 kg + Orange Bands

1 x 2 @ 140 kg + Orange Bands

12 x 1 @ 160 kg + Orange Bands

1 x 1 @ 180 kg + Orange Bands Belt Used

1 x 1 @ 200 kg + Orange Bands Belt Used

1 x MISS @ 210 kg Orange Bands Belt Used

Assistance

Cambered Bar Good Mornings

1 x 5 @ 60 kg

1 x 4 @ 100 kg

3 x 3 @ 120 kg

SSB Squats

1 x 5 @ 60 kg

4 x 10 @ 100 kg

Restoration/Recovery

Mix of dragging sled forwards and backwards. 50 kg on Sled

12 trips total

Comments

Good to meet up with some of the crew again for a train and meet up with some of Big John's DBC crew. Speed and form on the deadlifts during the DE sets was spot on. Went for a heavy single, got greedy and tried for 210 kg + the Orange bands, stalled below the knees. Good bit of assistance work afterwards and back, abs, hammys ect should all be shattered.

[Corey1982]

Training 27/11/2012

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

1-Board Foam Bench Press

2 x 5 @ 60 kg

Add 1-board (foam)

1 x 3 @ 80 kg

1 x 3 @ 95 kg

5 x 6 @ 105 kg

Assistance

Floor Press (3 sec pause at the bottom)

4 x 10 @ 75 kg

Strict Log Press

4 x 8 @ 60 kg

Dips

2 x 10 @ BW

2 x 9 @ BW

Restoration/Recovery

Incline Kettlebell bench press

3 x 12 @ 16 kg KBs on each side

Comments

Found a small 1/2 of a foam roller to use for my one board work. Letting the foam soak up some of the eccentric before pressing back up is helping to further cue my leg drive and pushing through the heels as I press up. Assistance work improving

[Corey1982]

Training 28/11/2012

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

Box squat with Bands

(8 x 2 @ 45-55% of back squat max then work up to a heavy single)

2 x 5 @ 20 kg + Blue Bands

1 x 2 @ 70 kg + Blue Bands

8 x 2 @ 100 kg + Blue bands

1 x 2 @ 120 kg + Blue Bands Belt used

1 x 2 @ 140 kg + Blue Bands Belt used

1 x 1 @ 160 kg + Blue Bands Belt used

Assistance

Front Squat

1 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 130 kg

3 x 2 @ 140 kg

GHR with Blue Band

4 x 8

Ring Ab Rollouts

4 x 10

Restoration/Recovery

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

12 trips total

Comments

Came in a bit late after a long day at work. Speed off the box during the doubles at 100 kg was good but only went for a single at 160 kg as felt this was the tipping point between feeling heavy and maintaining form. Front squat were off (even lighter sets) so just stuck to doubles.