Corey's Journal

[Corey1982]

Training 17/8/2012

Accumulation Block Week 5

Coast Barbell Club

Drove up after work and got to catch up with the crew and have a jam on the new Cambered Bar. Thanks again to Red Machine and The Gypsy for spotting me on my heavier back squat sets.

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 4 x 4 @ 75-80%)

2 x 5 @ 70 kg

1 x 3 @ 100

1 x 3 @ 120 kg

1 x 3 @ 135 kg

1 x 2 @ 150 kg

1 x 2 @ 160 kg

4 x 4 @ 170 kg

3rd Set

Secondary Movement

Cambered Bar Box Squats

1 x 5 @ 60 kg

1 x 3 @ 80 kg

10 x 2 @ 100 kg

Last set

Assistance + Restoration/Recovery

Safety Squat Bar Good Mornings

3 x 12 @ 50 kg + Orange Band around neck

Comments

No belt on at all today. Last couple of reps near the end of the squats got a bit hard and felt the obliques working hard. Had a play with the cambered bar with the crew. First few sets threw me off balance using the olympic weightlifting shoes (kept going onto the toes) so went back to chucks. Changing into the chucks, making sure I got air into my stomach, and working on keeping tight and I began to tame the bar near the end. Good mornings to get a bit of blood into the posterior chain. Didn't do abs today as they got enough of a thrashing throughout the whole workout.

[Big john]

strong session bro...fuaark that Camber bar looks beastin!

mirin your beltless 170x4..tu meke

[Corey1982]

strong session bro...fuaark that Camber bar looks beastin!

mirin your beltless 170x4..tu meke

Chears bro, it was a productive day in the shed. Should be even stronger when the belt comes back on to go even heavier.

[Corey1982]

Training 18/8/2012

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

Close Grip 1-Board Bench Press (Work up to 4 x 4 @ 70-75% + 15 kg)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1-Board Added

1 x 3 @ 90 kg

1 x 2 @ 100 kg

4 x 4 @ 110 kg

Comments

Good leg tightness and presses felt strong when driving through the heels but developed a dull ache throughout the bicep resting between sets that got worse and spread to the forearm and started to affect my ability to grip. Stopped the session there and went to YMCA Pamure down the road as I knew that the spa would be open.

Spent a bit of time getting the anterior delts, pecs and biceps a massage on the jets for a few minutes then having a cold shower for about 45 sec to help get a bit of blood flow to the area. Anterior delts and pecs felt tight and knotted up particularly in the area where they seem to meet each other in the shoulder. Felt much better afterwards but will keep and eye on it over the next few training days and adjust the program to work around it should it flair up again.

[Corey1982]

Training 20/8/2012

Accumulation Block Week 5

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 3 @ 80-85%)

2 x 5 @ 50 kg

1 x 3 @ 70 kg

1 x 3 @ 90 kg

1 x 2 @ 110 kg

1 x 2 @ 130 kg

4 x 3 @ 145 kg (Belt used)

Secondary Movement

Deficit Convinetional Deadlifts (Mixed Grip Used)

1 x 3 @ 145 kg

6 x 2 @ 170 kg

Assistance

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

4 x 10 @ 2 purple bands

Restoration/Recovery

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

12 trips non stop

Comments

Squats were deep and came out the hole strong when my upper back stayed tight and I racked the bar on my shoulders properly. Deadlifts nice and fast.

[steak]

can see youre in a good groove right now bro...like it! 8) :nod:

[bar-belle]

Looking good Clarke Kent 8)

[Corey1982]

can see youre in a good groove right now bro...like it! 8) :nod:

Looking good Clarke Kent 8)

Chears. Lower body strength overall seems to be coming along well. Test out my Zercher Squat 3RM on Friday then on to a deload before attacking the next block.

[startinfromscratch]

milking dem gains bro!

are you devising your own training blocks or are you following coan type guidelines?

[Big john]

smooth work here bro. ZERCHER KING :grin:

[Corey1982]

milking dem gains bro!

are you devising your own training blocks or are you following coan type guidelines?

Just sent a PM to you with a bit more detail.

[Corey1982]

Training 23/8/2012

Accumulation Block Week 6

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 4 x 4 @ 75-80% + 20 kg)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 90 kg

1 x 2 @ 100 kg

1 x 2 @ 110 kg

4 x 4 @ 120 kg

Secondary Movement

Standing Behind the Neck Press

2 x 5 @ 30 kg

2 x 5 @ 40 kg

1 x 5 @ 45 kg

Was done in a fashion similar to vid below (but with alot less weight)

Assistance

Seated Rows

4 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)

20 External Rotator Cuff with purple bands

20 Internal Rotator Cuff with purple bands

Comments

The dull ache throughout the biceps I got last bench workout behaved itself and got through the session. Tried out some behind the neck presses with no issues or pain at all and liked the way then seemed to really hit the medial and rear deltoid and retracted the shoulder blades well. Spent more time with the rotator cuff work and have a bit of an insight into how I will structure the upper body work in the next block of training to prevent any issues occuring.

[Big john]

The dull ache throughout the biceps I got last bench workout behaved itself and got through the session.

i get this from time to with with my left bicep. Only really starts its BS on a heavy bench day and ive usually squated heavy the previous night

[Corey1982]

The dull ache throughout the biceps I got last bench workout behaved itself and got through the session.

i get this from time to with with my left bicep. Only really starts its BS on a heavy bench day and ive usually squated heavy the previous night

Chears bro, something extra for me to consider too. Its on the mend and I have a stragety to help prevent/treat if needed. Helps that I have a light deload week coming up next week so training should stay on track.

[Corey1982]

Training 24/8/2012

Accumulation Block Week 6

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 single)

2 x 5 @ 70 kg

1 x 3 @ 100 kg

1 x 3 @ 125 kg Belt Used

1 x 2 @ 145 kg Belt Used

1 x 1 @ 165 kg Belt Used

1 x 1 @ 175 kg Belt Used

1 x 1 @ 185 kg Belt Used

Last Set on vid

Secondary Movement

Pause (5 count) Back Squats

1 x 3 @ 115 kg

3 x 3 @ 145 kg

Restoration/Recovery

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

4 trips then 3 x 15 hanging leg raises. Repeated 3 times total.

Comments

Slight change of plan and decided to go for a new PB on this exercise. Old PB was 170 kg so smashed it with a 15 kg PB @ 185 kg now. Getting stronger at both the zercher squat and front squat has helped get my back squat and deadlift numbers up so this is a good sign of things to come.

[Corey1982]

Training 27/8/2012

Accumulation Block Week 6

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)

2 x 5 @ 100 kg

1 x 3 @ 140 kg

1 x 2 @ 180 kg + reverse bands Belt Used

1 x 2 @ 210 kg + reverse bands Belt Used

1 x 2 @ 230 kg + reverse bands Belt Used

1 x 1 @ 240 kg + reverse bands Belt Used

1 x 1 @ 250 kg + reverse bands Belt Used

1 x 1 @ 260 kg + reverse bands Belt Used

2 x MISS @ 270 kg + reverse bands Belt Used

Secondary Movement

Good Mornings

1 x 5 @ 60 kg

4 x 5 @ 80 kg

Restoration/Recovery

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

4 trips then 3 x 15 hanging leg raises.

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

4 trips then 3 x 15 hanging leg raises.

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

4 trips then 3 x 15 hanging leg raises.

Comments

Equaled my PB on the reverse bands that I did 3 months ago and did it much more comfortably

1 x 1 @ 260 kg on 9/5/2012

1 x 1 @ 260 kg on 27/8/2012

But disappointed not to get 270 kg on this deadlift variation today (kept on stalling just at the knees and just couldn't get it past). Now time to take a light week and get set for the next block of training.

[Corey1982]

Training 31/8/2012

Deload Week 7

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 @ 65-70%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

3 x 3 @ 90 kg

Secondary Movement

Standing Behind Neck Press / Close grip Incline Bench (angle 45 degrees) Superset

4 x 6 @ 50 kg / 70 kg

Assistance

External Rotator cuff/Internal Rotator cuff/Seated Rows

Superset

3 x 15/15/8

Restoration/Recovery

Sled Dragging:- 3 sets consisting of

6 trips pec flys 10 kg on sled

6 trips reverse flys 15 kg on sled

6 trips Tricep extensions 20 kg on sled

Comments

Hectic week with essays, mid term test on friday plus busy work shifts put a stop to training since monday but good to get back to some training again last night. Light squatting on Sunday then into it full on next week.

[bar-belle]

Like your training vids Clarke Kent :grin: ....will be seeing you tomorrow arvo in the shed?

[Big john]

1 x 2 @ 180 kg + reverse bands Belt Used

1 x 2 @ 210 kg + reverse bands Belt Used

1 x 2 @ 230 kg + reverse bands Belt Used

1 x 1 @ 240 kg + reverse bands Belt Used

1 x 1 @ 250 kg + reverse bands Belt Used

1 x 1 @ 260 kg + reverse bands Belt Used

2 x MISS @ 270 kg + reverse bands Belt Used

Solid pulls bro!. i think a 270 is dif there bro id go as far to say your couple of weeks off, its all about more speed of that deck :nod: and getting to drop those hips into the bar much faster and using the teeter totter effect.

just my 2c bro

keep up the mahi :clap:

[Corey1982]

Like your training vids Clarke Kent :grin: ....will be seeing you tomorrow arvo in the shed?

Was good catching up with the crew last night. Even the elusive Robbie showed.

Solid pulls bro!. i think a 270 is dif there bro id go as far to say your couple of weeks off, its all about more speed of that deck :nod: and getting to drop those hips into the bar much faster and using the teeter totter effect.

just my 2c bro

keep up the mahi :clap:

Your 2c is worth $5 kingpatchi. Will be a work in progress but know that fast of the deck = easy lockout for me = new deadlift PB.

[Corey1982]

Training 2/9/2012

Deload Week 7

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 (Work up to 3 x 3 @ 65-70% of Back Squat Max)

2 x 5 @ 60 kg

1 x 3 @ 90 kg

1 x 3 @ 110 kg

1 x 2 @ 130 kg

3 x 3 @ 145 kg

Secondary Movement

Snatch Grip Romanian Deadlifts (Straps Used)

1 x 5 @ 100 kg

1 x 5 @ 130 kg

2 x 3 @ 150 kg

Assistance

GHR (1-min prone holds done between sets)

3 x 10 @ 2 purple bands

Restoration/Recovery

Sled Dragging:- 2 sets consisting of

4 trips Fowards and Backwards Dragging @ 80 kg

Comments

Good to catch up with the crew for a Sunday train and see some new faces in the club. Starting next block of training on Tuesday.

[Corey1982]

Training 5/9/2012

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

Front Squats (Work up to 3 x 2 @ 85-90%)

2 x 5 @ 60 kg

1 x 3 @ 90 kg

1 x 3 @ 110 kg

1 x 2 @ 130 kg

1 x 2 @ 145 kg Belt Used

3 x 2 @ 152.5 kg Belt used

1 x 1 @ 152.5 kg Belt used (missed 2nd rep)

2nd Set on vid

Secondary Movement

Trap Bar Deadlifts (Standing on Blocks)

(Work up to get a feel for a 1-3 rep max)

1 x 5 @ 135 kg

1 x 3 @ 165 kg

1 x 3 @ 195 kg

1 x 3 @ 215 kg

1 x 1 @ 235 kg (missed 2nd rep)

Last Set on vid

Restoration/Recovery

Sled Dragging

16 trips Fowards and Backwards Dragging @ 35 kg

Comments

Start of a tough 5 week block of training. Body knocked about by long work shifts (10 hours a piece). Caught a quick nap then got to Netfit at 9ish. Am glad to have the day off tomorrow to recover and catch up on schoolwork/life in general.

[Corey1982]

Training 6/9/2012

Transmutation Block Week 8

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 3 @ 85-87.5%)

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 3 @ 87.5 kg

1 x 2 @ 100 kg

5 x 3 @ 107.5 kg

Last Set on vid

Secondary Movement

Standing Behind Neck Press / Close grip Incline Bench (angle 45 degrees) Superset

4 x 6 @ 50 kg / 75 kg

Assistance

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

Reps felt smooth and controled. Next bench session is at CBC so will be a good time to get in a good technical session in with a bit of speed work and heavier stuff off boards

[bar-belle]

Looking solid as usual matey....good lead up to raw nats :nod:

[Corey1982]

Looking solid as usual matey....good lead up to raw nats :nod:

Chears. Training getting tougher but on track for what I plan to accomplish at the raw nats. See you tomorrow in the shed.