Corey's Journal

[Corey1982]

Training 30/11/2012

Accumulation Block Week 4

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

1 x 8 @ BW

2 x 6 @ BW

1 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 x 1 trip of the gym @ 90 kg each hand

3 x 1 trip of the gym @ 100 kg each hand

Hanging Leg Raises/Foward Sled Dragging

15 leg raises - 1 trip of gym with 80 kg

15 leg raises - 1 trip of gym with 100 kg

15 leg raises - 1 trip of gym with 120 kg

Comments

Changed to hanging leg raise/sled drags after farmers walks. Will push a few more sets next Upper back assistance/GPP day

[Corey1982]

Training 1/12/2012

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

Bench Press with Bands

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

2 x 5 @ 20 kg + Purple bands

1 x 3 @ 50 kg + Purple bands

8 x 3 @ 70 kg + Purple bands

1 x 3 @ 80 kg + Purple bands

1 x 3 @ 90 kg + Purple bands

Assistance

Incline Dumbbell Press

4 x 9 @ 36 kg DBs

Ring Press-ups

4 x 10 @ BW + 20 kg (chucked one of those powerbag things on my back)

Klokov Press

4 x 10 @ 42.5 kg

Restoration/Recovery

Kettlebell bench press

3 x 12 @ 20 kg KBs on each side

Comments

Gym empty so pushed up the main movement to a heavy (but comfortable) triple after the speed work. Bum on bench, keeping chest up and really starting to slowly "punch" that weight up during the DB work.

[Corey1982]

Training 2/12/2012

Accumulation Block Week 4

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)

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

Assistance

Cambered Bar Good Mornings

1 x 5 @ 60 kg

1 x 4 @ 100 kg

3 x 3 @ 130 kg

SSB Squats

1 x 5 @ 60 kg

1 x 10 @ 100 kg

1 x 10 @ 110 kg

1 x 10 @ 120 kg

Restoration/Recovery

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

12 trips total

Comments

Deadlifts ok (not flash but not so terrible that the speed of the bar was slow). Assistance went well, felt stronger on these this week. Next 2 weeks back to free weight work with a bit of volume for my primary movement and taking a rest from deadlifts and pushing the front squat as the primary movement on the deadlift day

[Corey1982]

Training 4/12/2012

Accumulation Block Week 5

Netfit Training Room

Whole heap of lower and upper body foam rolling, stretching, shoulder dislocations and scapula retraction work

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 5 @ 110 kg

Assistance

Floor Press (3 sec pause at the bottom)

3 x 8 @ 80 kg

1 x 6 @ 80 kg

Strict Log Press

3 x 8 @ 62 kg

1 x 6 @ 62 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

Body weight continuing to drop slowly, different scales have me between 1.5-2 kg lighter than a month ago. Consistantly with my bench setup means that I am more constantly using my leg drive better and assistance work is slowly climbing up.

[Corey1982]

I have been running a Smolov Jr inspired bench program with some light squatting while rehabbing an old injury that got aggravated again. Treatment is going well and I am well in position to return to normal training once completing the 3-4 weeks of added bench focus.

Changes are as follows:-

6 x 6 and 8 x 4 days, floor pressing is substituted. A floor press max PR of 120 kg has been used.

7 x 5 is regular bench press . My best touch and go max PR of 125 kg has been used.

10 x 3 is 9 x 3 using the foam pad I use for my 1-board work. I then work up to one heavier double. My best 1-board foam PR of 135 kg has been used

Week 1:- 31/12/12 to 6/1/13

Day 1

Zercher Squat

3 x 3 @ 120 kg

Klokov press

1 x 8 @ 40 kg

1 x 8 @ 45 kg

1 x 8 @ 50 kg

Floor Press

6 x 6 @ 87.5 kg

Tricep pushdows

3 x 30

Day 2

Front Squat

3 x 3 @ 110 kg

Bench Press

7 x 5 @ 95 kg

Chest supported rows

6 x 8

Rotator cuff

3 x 15

Day 3

Back squat

3 x 3 @ 150 kg

Military press

1 x 8 @ 50 kg

1 x 8 @ 55 kg

1 x 8 @ 60 kg

Floor Press

8 x 4 @ 97.5 kg

Tricep pushdows

3 x 30

Day 4

1-board foam

9 x 3 @ 120 kg

1 x 2 @ 130 kg

Lat Pulldown

8 x 8

Rotator cuff

3 x 15

Backwards Sled dragging

Progressively loading up the sled over 4-5 trips with the last trip as heavy as I can go.

[Corey1982]

Week 2:- 7/1/13 to 13/1/13

Day 1

Zercher Squat

3 x 3 @ 130 kg (belt)

Klokov press

1 x 8 @ 40 kg

1 x 8 @ 50 kg

1 x 8 @ 55 kg

Floor Press

6 x 6 @ 92.5 kg

Tricep pushdows

3 x 30

Day 2

Front Squat

3 x 3 @ 120 kg (belt)

Bench Press

7 x 5 @ 100 kg

Chest supported rows

6 x 8

Rotator cuff

3 x 15

Day 3

Back squat

3 x 3 @ 160 kg (belt)

Military press

1 x 8 @ 50 kg

1 x 8 @ 60 kg

1 x 8 @ 65 kg

Floor Press

8 x 4 @ 102.5 kg

Tricep pushdows

3 x 30

Day 4

1-board foam

9 x 3 @ 125 kg

1 x 2 @ 132.5 kg

Lat Pulldown

8 x 8

Rotator cuff

3 x 15

Backwards Sled dragging

Progressively loading up the sled over 4-5 trips with the last trip as heavy as I can go.

[Optimass]

watching those sleds making me nauseous :pfft: ... doing well dragging that weight round bro. nice.

[startinfromscratch]

Your programming approach is always impressive brah. Have U ever run a bench template with this much volume/frequency before?

[Corey1982]

watching those sleds making me nauseous :pfft: ... doing well dragging that weight round bro. nice.

Love using the sled whenever I can. Just trying to load it up to preserve some leg strength while giving things time to heal. You will have to come join me next time I'm up.

Your programming approach is always impressive brah. Have U ever run a bench template with this much volume/frequency before?

Have done smolov jr for bench back early 2011. Included light leg work and back work and always kept up my rotator cuff work. Shoulders, chest and elbows staying healthy and appetite is up.

[Corey1982]

Week 3:- 14/1/13 to 21/1/13

Day 1

Zercher Squat

3 x 3 @ 140 kg (belt)

Klokov press

1 x 8 @ 50 kg

1 x 8 @ 55 kg

1 x 5 @ 60 kg

Floor Press

6 x 6 @ 97.5 kg

Tricep pushdows

3 x 30

Day 2

Front Squat

3 x 3 @ 130 kg (belt)

Bench Press

7 x 5 @ 105 kg

Chest supported rows

6 x 8

Rotator cuff

3 x 15

Day 3

Back squat

3 x 3 @ 170 kg (belt)

Military press

1 x 8 @ 50 kg

1 x 8 @ 60 kg

1 x 6 @ 67.5 kg

Floor Press

8 x 4 @ 105 kg

Tricep pushdows

3 x 30

Day 4

1-board foam

9 x 3 @ 130 kg

1 x MISS @ 137.5 kg

Lat Pulldown

8 x 8

Rotator cuff

3 x 15

Backwards Sled dragging

Progressively loading up the sled over 4-5 trips with the last trip as heavy as I can go

Overview

Bench has slowly gotten stronger over the past 3 weeks. Picked up a right pec strain on the 5th set of bench presses in week 3 on day 2. No issues doing overhead work on day 3 and extra warm ups on my other pressing days have helped along with massage, light stretching.

Will work on taking in comp grip slightly narrower (floor press grip was in closer than my normal bench and 1-board work) and if was to use this type of template to do a bit of extra work on my bench. Also I would spread it over 4 weeks just to allow the body to have extra recovery time.

[Panzer]

Another injury Corey?

[Corey1982]

Another injury Corey?

No being training hard. Just been busy with registration exams so haven't bothered logging. Did strain my pec at the Waitangi day test day at Coast but have still been able to work overhead pressing movements and tricep work while I let it recover. Is almost 100% (still working out some scar tissue) but have been able to train bench normally since registration exams.

Have hit some PBs for some squatting and deadlifting movements so should hit some new PBs for my back squat and deadlift when I next compete.

[red machine]

Another injury Corey?

No being training hard. Just been busy with registration exams so haven't bothered logging. Did strain my pec at the Waitangi day test day at Coast but have still been able to work overhead pressing movements and tricep work while I let it recover. Is almost 100% (still working out some scar tissue) but have been able to train bench normally since registration exams.

Have hit some PBs for some squatting and deadlifting movements so should hit some new PBs for my back squat and deadlift when I next compete.

nice bro!! congrats on finishing!! when the plan for next comp bro?