Corey's Journal

[Traps]

Good seeing you getting stuck in. I still watch you, the quiet ones are the most dangerous!!

[Corey1982]

Training 23/5/2011 (Coast Barbell)

Sled Dragging

4 x Dragging sled foward @ 20 kg

4 x Dragging sled backwards @ 20 kg

Foam Rolling Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

(Brought a PVC Pipe today, Hits them hard)

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin.

Hip Mobility (Done 2x with 20 kg Bar)

10 x GMs

5 x Drop Snatches (Pause and hold at the bottom)

Back Squats

2 x 5 @ 90 kg

1 x 3 @ 115 kg

Reverse bands added

Green Bands were choaked at the top of the power rack.

1 x 2 @ 140 kg

1 x 2 @ 170 kg

1 x 2 @ 190 kg

Easy Double @ 170 kg. 2nd Rep @ 190 kg was a grinder, growled it out and was seeing flashing lights. The plan was to hit a 2RM so got it and moved on

Zercher Squats to a Low Box with Foam Pad

1 x 5 @ 60 kg

4 x 5 @ 90 kg

Let myself sink back into the foam and drive off through the hips keeping chest up high to hit my core hard.

Romanian Deadlift (Straps Used)

4 x 8 @ 100 kg

P-Chain and Stretch out the hammies.

1 arm KB Snatch/ Back Extensions on GHR

2 x 10 each arm @ 20 kg KB / 15 @ BW

Sled Dragging

4 x Dragging sled foward @ 20 kg

4 x Dragging sled backwards @ 20 kg

Hanging Leg raises

3 x 12

Landmines

1 x 20 @ bar

3 x 8 @ Bar + 15 kg

Foam Rolling Foam Roll ITBs, Quads, Glutes, QL, Hamastrings

(Brought a PVC Pipe today, Hits them hard).

DONE

Good to see a few of the crew in there today and could see some hard work being done by all, but that is waht is to be expected when you come through the doors here :nod: .

[Corey1982]

Good seeing you getting stuck in. I still watch you, the quiet ones are the most dangerous!!

I wasn't too quiet during my last set of squats today though :pfft:

[Optimass]

Love training upper back and know building a strong upper back builds a good base for the 3-lifts and Women love a solid back too (I hope :pfft: )

My wife refuses to offer massage due to neck being too thick - hurts her hands. Wasn't so bad until she stopped body building.

You can never have traps that are too big IMO - having to to pay for deep tissue massage is a small price to pay

[steak]

get her to use her heel...or get yourself a violater

[Corey1982]

Love training upper back and know building a strong upper back builds a good base for the 3-lifts and Women love a solid back too (I hope :pfft: )

My wife refuses to offer massage due to neck being too thick - hurts her hands. Wasn't so bad until she stopped body building.

You can never have traps that are too big IMO - having to to pay for deep tissue massage is a small price to pay

Agreed but I'm sure she could use her elbows to get in there though if need be. Having good back development in bodybuilding and powerlifting is like a well earned badge of honor. Still got a way to go to build mone though.

[Big john]

Love training upper back and know building a strong upper back builds a good base for the 3-lifts and Women love a solid back too (I hope :pfft: )

My wife refuses to offer massage due to neck being too thick - hurts her hands. Wasn't so bad until she stopped body building.

You can never have traps that are too big IMO - having to to pay for deep tissue massage is a small price to pay

Agreed but I'm sure she could use her elbows to get in there though if need be. Having good back development in bodybuilding and powerlifting is like a well earned badge of honor. Still got a way to go to build mone though.

all u need is time bro

[Optimass]

... shes a hard road finding the perfect woman ... lol.

[Corey1982]

Training 24/5/2011 (Coast Barbell)

Sled Dragging

4 x Dragging sled foward @ 20 kg

4 x Dragging sled backwards @ 20 kg

PVC Rolling ITBs, Quads, Glutes, QL, Hamastrings

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin Shoulder Dislocations x 10 Foward and backwards and x 10 Side to Side.

Bench Press

2 x 5 @ 60 kg

1 x 3 @ 75 kg

1 x 2 @ 85 kg

1 x 1 @ 92.5 kg

1 x 1 @ 100 kg

1 x 1 @ 107.5 kg

1 x 1 @ 115 kg

1 x 1 @ 122.5 kg NEW PB :clap:

Was in a debate to whether to work up to 4 x 2 @ 85% or test for a PB as wasn't feeling crap but still had some lingering fatigue after my squat day. Got warmed up and bar was moving fast so went for it. Up to 107.5 kg went up fast. 115 kg could have been faster if I had got my leg drive done earlier (it kicked in so the bar came off the chest, slightly stalled then locked out strong). Went for 122.5 kg, slightly slower off the chest but leg drive was slightly better so got it.

More quad tightness, squeezing the glutes and taking in my grip slightly and well as driving from the legs sooner should get it in the books come comp time plus extra.

Close Grip Floor Press

5 x 5 @ 90 kg

Coast Barbell Log Press (The wood one)

4 x 15

Penlay Row (Straps used)

1 x 5 @ 80 kg

2 x 5 @ 100 kg

1 x 5 @ 110 kg

Wide Grip Pull Ups

3 x 8 @ BW

Sledgehammer Hits to tyre then Gymnast Prone Holds

2 x (30 hits each side then 60 sec hold)

Hanging Leg Raises/ External rotator cuff with purple bands

3 x 12 /12

PVC Rolling ITBs, Quads, Glutes, QL, Hamastrings

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin

Trunk twist Pec Stretch x 10 each side

Shoulder Blade Touch arm swings x 10 each side

Shoulder Dislocations x 10 Foward and backwards and x 10 Side to Side

Static Stretching of Shoulder Blades, Upper trapezius, Pectorals, Biceps and Latissimus Dorsi

DONE

[steak]

Good job on the PB bro..long pause :nod: :clap:

Theres a bit more in the tank yet once the legs remember they are part of it...like we discussed..process bro..process. Cheers for your help again tonight too...need to get your work roster changed as you make a good training partner :nod:

[Corey1982]

Thanks. Finish my night shifts on Sunday and I've got Monday and Tuesday off next week and Monday the week after so will still be in the hood on thise days. Unfortunatly I don't have a say in when I am rostered but it is part of the deal when you work in a place such as Middlemore which is going 24/7 and has us working quite hard at times but becoming a qualified anaeshtetic technician by 2013 will be a ticket to a secure job with decent pay and people looking to employ us so is worth it in the end.

[Big john]

nice work on the benching corey...smooth operator :clap:

[Corey1982]

nice work on the benching corey...smooth operator :clap:

Chears bro. Need to get that bench up if I want to hit a good total but still want a massive squat and deadlift to set me up and bring me home. It will come though.

[Corey1982]

Training 25/5/2011 (Manuewa Aquatic Centre)

300m warm up as 100m FR, 50m BK kick

100m BR kick

3 x 150m on 2.45 min as 100m FR (1.15 pace), 50m BK Kick (45 sec pace)

About a moderate intensity, it wasn't easy but not all out.

150m Fins Swim easy

100m FR Hard (1.05 pace) on 1.30 min

100m BR Kick Steady

2 x 150m 20 sec Rest

1st was 50m FR, 25m BK

2nd was 25m BR kick, 50m BR

400m Fly Kick Fins Steady

DONE

Glutes a bit tight still as felt like I was getting little power out of my Breaststroke kick. Hip flexors felt great and was holding a good flat position in the water but stroke tended to shorten up and fatigue due to a lack of swimming fittness. SI joint felt great so a good indicator of how tight some muscle groups are still while others are freeing up nicely.

Went home and did the following

PVC Rolling ITBs, Quads, Glutes, QL, Hamastrings, Upper Back, Lats, Rear delts and triceps,

Used ball on Pecs and Glutes

Static Stretching of Calfs, Quads, Hip Flexors, Hamstrings, Glutes and Groin

Shoulder Blades, Upper trapezius, Pectorals, Biceps and Latissimus Dorsi

[Big john]

so ya reckon swimming would be a good rehab tool for hips etc?

[startinfromscratch]

solid training setup bro - all that flex/mob stuff will pay you in dividends!

jello of your bench 8)

[Corey1982]

so ya reckon swimming would be a good rehab tool for hips etc?

I feel that some of the movements used in swimming (mainly kicking ones) could be of use in helping to open up the hips as they allow a light bit of resistance and allow the legs to be taken through a dynamic range of motion.

If you look at this vid describing internal rotation of the hips

and compare the motion seen in breaststroke kick

Some of you hip pain (and I am guessing that you tend to feel it deep inside the hip)could be due to a lack of mobility when internally rotating the hip causing pain when turning your feet out and squat wide

You could grab a kickboard and just do lenghts with 1 length working on turning out ther feet pushing them out wide and trying to get as much distance perk kick as possible or tredding water is a similar motion to the breaststroke kick so I would recommend 1 min on, 1 min off to begin with. If your internal rotation of the hip is too tight to make treading water possible you may have to go to the side to a place standing up and do 20 breaststroke kicks with 1 leg at a time. If there is a therapy pool with warmer water temperatures do it in there

I have found that doing freestyle and backstroke kick good for getting a bit of movement in my Sacro-illiac joint. However I was a competitive swimmer for years and have always generated the movement from my hips while having mobile ankles. Many people try to do the movement from the knees. If you think of using your glutes and hip flexors to do the movement then it should help. Butterfly (dolphin kick) will do the same thing and smash your core pretty hard too. Use long flexible fins if you need too as opposed to the bodyboarding fins so you learn to flick the kick through your ankles.

The only other recommendations that I could make without knowing your swimming ability would be to also do things like lunges, assisted squats against the wall (Hold at the bottom and come out),leg swings, walking fowards and backwards ect for 10-15min in a therapy/warm poo lto get a bit of dynamic mobility and keep the muscle and joint warm.

[Big john]

cheers for the indepth info corey..some good reading. i may take this onboard, and see if it can help me ole hips. booked a sesh in with the doc on friday so i guess ill take it from there

[Corey1982]

solid training setup bro - all that flex/mob stuff will pay you in dividends!

jello of your bench 8)

I need that stuff to keep my SI joint and hips healthy so I got no choice as have been bitten by the "Iron Bug" and enjoy squatting and deadlifting too much. Luckly years of doing swimiing under Duncan Laing's care have given me strong rotator cuffs and relatively mobile shoulders therefore have had no upper body issues (touch wood).

I'm sure some extra attention on your bench is going to help bring it up and if you can squeeze it into that template doing some chin ups/lat pulldowns and some chest supported rows working on retracting those shoulder blades will help build that back to help that bench.

[Corey1982]

Training 27/5/2011 (Coast Barbell)

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

3 x 10 GM @ 20 kg bar to stretch out

Conventional Deadlifts

2 x 5 @ 60 kg

1 x 3 @ 100 kg

1 x 3 @ 140 kg

Green Reverse Reverse Band added (choaked and attached to Safety pins at the highest level)

1 x 2 @ 170 kg

1 x 2 @ 200 kg

1 x 2 @ 220 kg

1 x 2 @ 230 kg

MISS @ 240 kg

Had Steak take a look at my last set and noticed my shoulders foward and hips hig not utilising my leg drive. Reset the Green bands at pin level 4 and Doubled over and tried 230 kg again and missed (came up and stalled due to same error on the 240 kg, same issue. Reset to pin level 5 Doubled over (Deloads fully above the knee) and did the following

3 x 3 @ 180 kg

We took a video and worked on having the shins further away from the bar, big air, hips down and push through the heals. Keeping the chest up helped too and cold tell when I had got it as the bar flew up smoothly rather than a slight stall due to my errectors having to fight the weight up due to being pitched foward the coming up.

Front Squat

1 x 5 @ 60 kg

2 x 5 @ 80kg

2 x 5 @ 100 kg

Sled Dragging followed by Sledgehammer hits to the tyre

4 trips fowards @ 40 kg

30 hits to the tyre each side

4 trips backwards @ 40 kg

30 hits to the tyre each side

Landmines

1 x 20 each side @ bar

3 x 8 each side @ bar + 10 kg

Wide stance KB(20 kg) GMs with red band around neck

3 x 15

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

DONE and off to do my 3rd night of Night shift this week

[steak]

a solid session again mate :nod: good work!

[Corey1982]

Training 30/5/2011 (Coast Barbell)

Just come off night shift and body clock back to normal. During the session on the 27/5/2011 I dropped a 15 kg plate when changing the weights over early on in the session. Ended getting a massive haematoma in the big toe and had to get the toenail removed early Sunday morning @ work (handy having an anaesthetist to do a local block on the toe and remove it. Still tender (can't wear shoes) but came in and got some squatting done.

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

Static Stretching of Hamstrings,Quads,Groin and Glutes

Hip Mobility (2x with 20 kg Bar)

10 GMs

5 Drop Snatches

Back Squats

(Had 1 shoe on the other shoe I walked out to and stood on as toe was too tender to have the other shoe on).

2 x 5 @ 85 kg (50%)

1 x 4 @ 100 kg (60%)

1 x 3 @ 110 kg (65%)

6 x 3 @ 120 kg (70%)

Reverse bands added (green bands choaked at the top of the rack)

2 x 3 @ 140 kg (70% of Reverse band Max)

Walking out and standing on the shoe was ok and only had the odd set where I had to rerack it due to the shoe moving awkwardly and needing to be reset in place. Form was good and weights were taken to a good depth and powered up fast working on chest up and squeezing glutes tight to power up.

GMs

1 x 5 @ 60 kg

1 x 5 @ 60 kg + chains

3 x 5 @ 70 kg + chains

Working on form to keep chest up and pull hips through to strengthen the glutes, hamstrings, and back so I keep good posture as I go down and up during the squat.

Zercher Squats to a Low Box with Foam Pad

1 x 8 @ 80 kg

3 x 8 @ 90 kg

Higher reps to smash the core and build good hip drive as I sink into the foam and have my body fully upright before driving up fast

GHRs supersetted with Bulgarian Split squats (KB outside lunged out leg)

3 x 8 @ red band / 3 x 6 each leg @ 20 kg KB

2 arm KB Swings supersetted with Landmines

3 x 20 @ 20 kg KB / 3 x 8 @ bar + 15 kg

PVC and Softball Rolling for ITBs,Quads, Calfs, Hamstrings, QL

DONE

[Big john]

Warrior mode bro :shock: ...squating with a nailless toe! that is truely gangster

[bar-belle]

(Had 1 shoe on the other shoe I walked out to and stood on as toe was too tender to have the other shoe on).

That was classic!

Thinking outside the box :clap:

See you tomorrow

[Corey1982]

Warrior mode bro :shock: ...squating with a nailless toe! that is truely gangster

That was classic

(Had 1 shoe on the other shoe I walked out to and stood on as toe was too tender to have the other shoe on).

That was classic!

Thinking outside the box :clap:

See you tomorrow

Had to as one of the rules on the board to success at the club states

NEVER MISS A SESSION

Plus I've done alot of work to get back to squatting again and it is now time to get that bar on my back again and get a respectable squat PB.