Diary of a The Bar Bender: Old School effort, and New School Science

[BigCorey75]

Well well, this will be like journal number 4 to 5ish, first one in well over a year. Since ive began posting here a lot more might as well keep a log.

As many of you know im a former collegiate athlete who has a lot of training experience under his belt, Was a 295 pound offensive lineman, now im down to around 240 with new workouts and such

Ive been working ever since i was 13 in the 8th grade and now im 24. The last two years of training, experimenting, reading, researching ideas and strength training techniques I've come up with What i consider a pretty solid base of programming and some solid loading parameters, exercise selection, frequency, cycling of exercises, and poundage's.

basic goals of the workout is to become strong as possible without gaining any extra weight, dropping this body fat off first goal would be to weigh 220 pounds and have single digit body fat, right now im in the upper teens at 240ish.

Rules of the workout are pretty simple 4 total body workouts. Each workout will consist of a push, a pull, Squat variation, and deadlift variation, total body exercise, and core work.

There will be no loading of the spine in consecutive workouts.

Weights will be heavy, reps will be low, sets will be high. This way i dont train to failure, you get enough volume to induce muscle growth, tension remains high enough to build strength, sets will be timed to no more than 1:30 between sets.

Exercises will be cycle every 8 weeks, and poundage's will be wave loaded on 4 week cycles, looking to add, 10-20 pounds per week on the load, depending on the exercise.

Right now im not taking any supps, just food and such. This is a very old school classic based routine on heavy lifts, heavy pulls and high frequency.

diet is basically meats, veggies, fruits, and natural foods that grow, im not counting calories, im eating to stay satisfied, keeping carbs limited and loading up on good food


With this plan my goal is to get as strong as humanly possible through using great technique and hard work. Hopefully soon you will see some sledge hammer swinging, Tire flipping, Kettlebell swinging, Sandbag Training, Keg Lifting and sled dragging, All of this will come in due time when I get a new job and more money to afford these things but believe you me they are coming.

Old school Effort with new school science and I will see where it takes me

[BigCorey75]

Start out with Last nights workout

Deadlift
315x3
335x3
365x3 5 sets

Pullups/ Dips (superset)
6x5 on each

Low Box Squats
315x3 6 sets

done and done, couldn't finish the last exercises due to time, but no biggies there


i had my deadlift up to working out with 450 plus, but its a weird exercise for me and im taking it slow sinc ive hurt my back, but ive been working hard on form and technique to get things going in the right direction, so that will be up soon

[BilltheButcher]

Take the deads slow, no reason to re-injure the back.

[BigCorey75]

Trust me bro, you dont have to tell me to take it slowly....lol


i havent injured it in a while but still taking it easy, i just went about 2 months not doing any heavy deads, and now im back on the game im still working hard on form and such and staying tight and using my entire body

[Chubrock]

What did you do to injure your back the first go around?

[BigCorey75]

man that was a while back in 2006 , i was deadlifitng and i had a slip in form, and it wasnt that big an issue at first, in fact i finished the workout, and i worked out the next two days,but one sunday night i had a ridiculously terrible pain in my lower back and shooting down my legs that i needed med to subside.

so it healed up after a few days, i took it easy, and kinda learn how to train around it. just every so often it would flare up and cause me hell for about 4 days, then id ease back into it. until finally i went to a sports chiro and he told me i had a bad spasm, that never healed correctly, so he gave me some exercises to work it out rehab it and i took about two months off of squatting and deadlifting and it healed up nicely and ive been pain free ever since, occasioanly it will get a tad stiff but i know how to protect it better, and im paying super close attention to detail in fixing my form perfect, and i pull each rep with a fresh start and a precision pull, its something im working through because i want to deadlift 600 pounds again, then possibly get into raw powerlifting

[Chubrock]

If you haven't already, look at going to an ART guy. I did almost the exact same thing that you did , and I haven't experienced near the relief that I have in the last week and a half. Well worth it.

[BigCorey75]

Ive been looking into going to an ART guy as well, but ima wait for a while, doesnt really bother me too much now, just some occasional tightness after a tough workout.

but def when i get a new job and a health plan, more so extra cash that insurance, ima look into getting some ART ive read nothing but good stuff about it

[tomv]

I'll be reading your log with great interest Corey, I've always thought you an intelligent bloke so to read your programming should be good.

Out of curiousity, when you say no spinal loading in consecutive workouts, what do you mean exactly? Wouldn't a squat or deadlift variation always load the spine to some degree?

[BigCorey75]

not exactly tomv

there are variations of the squat that load the spine, ie, power, full, olympic, sumo, front, yadda yadda yadda.

the variations of the squat that dont load the spine are mainly lunges and things of the like, walking, standing, reverse, front.

but the exercise im working on mastering now is the one leg squat, checkit out on youtube its pretty tough


also the versions of the deadlift that do not load the spine include, hyper extensions, reverse hypers, glute ham raises and things of that nature


so basically if i do sumo deads and front squats in a workout, the next workout will be lunges and hyperextensions.


so thats what i was talking about by not loading the spine in consecutive workouts

[Sidior]

Nice to see another of these starting up. You are always an interesting member to follow, gl with your goals bro.

[tomv]

I'm curious as to why lunges don't load the spine? If they aren't weighted lunges then I understand but otherwise you are supporting the load through your shoulders which are attached to the spine.

Pistols are insane mate, I definitely want to be able to do one of them but as soon as I get near parallel things start getting hella wobbly haha.

[BigCorey75]

When i say loading the spine, i mean do something that places pressure directly along the top of the spine such as squats, but holding weight in hands do not load the spine nearly as much. hold 200 pounds in ur hands does not have the same spinal loading effect as strapping 400 pounds across your shoulders.

i can do pistols to a box for like sets of 5, my first goal is to be able to do 5 on each leg, then 10 per leg, then eventually be able to do 20 per leg, might take me a few years but hey, i will have something to shoot for

[BigCorey75]

nice one today


Bench Press
275x5 5 sets

Chin ups
5x5

glute ham raises
5x5

Dumbell rows
125x5 5 sets

one leg squat
6x4

Bulgarian Squats
160x5 per leg, 5 sets


done and done

[WBBIRL]

Lookin forward to this mang.... give me something to shoot for after I'm done being all healthy ish and lame dieting down.

[tomv]

Good workout mate, looks short, sweet and effective!

[Coke]

Very nice session Corey, glad seeing you do your thing in here again.

[BigCorey75]

WBBIRL- ill be sure to try and set a good pace for ya


tomv- yeah it was, took about an hour and 15 mins


Coke- glad to be back

[BilltheButcher]

HAH, I haven't thought about Bulgarian Squats in a while. Thanks for reminding me.

[BigCorey75]

No Problem Bill, they are a staple in my routine, i love them


Good one today

Front Box Squats
225x3
235x3
245x3 4 sets

Wide Grip Pullups
5x5

Incline Bench Press
225x5
245x5 4 sets

RDL
275x5 5 sets

T-bar rows
135x5 5 sets

good one and done

[Chubrock]

Nice front squats man.

[BigCorey75]

Thanks bro, im def trying to just get super strong on all of my lifts

[letsdoit]

Good stuff. I'm taking the same approach to my diet as you are so I'm interested in seeing your results. Do you plan on doing any cardio?

[BigCorey75]

As far as conventional cardio, no. The plan is to soon get myself a Tire and a Sledgehammer as well as doing some kettlebell work in the near future when I get some cash to purchase the KB and SH, and when I get somewhere to put the Tire to flip. then I will have two conditioning workouts involving using these methods in the near future

[BigCorey75]

alright, back into a program, here is todays workout


Deadlifts
295x3
315x3
365x3
405x2 4 sets
385x3 4 sets

Dips
5x10

Pullup
5x5

Front Squats
205x3
225x3
250x3
275x2 4 sets
255x3 4 sets


done and done

[Coke]

Effort is looking solid bro, like them deads and front squats.

[BigCorey75]

yeah my glutes and mid back are definitely not liking them this morning...lol

[BigCorey75]

another good one today


Bench Press
245x3
265x3
300x3
335x2 4 sets
315x3 4 sets

Power was their but form was shaky, my feet kept pushing my hips up instead of back into the bench, ill work on that

Medium Grip semi supinated chin ups
5x5 felt good on these, will add two extra sets next week

Glute Ham raises
bwx5 3 sets
bw+25x5 3 sets

T-bar tows
160x5 5 sets

Pistons on a Box
5x5 on each leg, much better this week

one arm DB snatch
90x3 per side, 4 sets

done and done

[Coke]

Maintained a lot of strength judging from those sets on the bench.

[BigCorey75]

yeah man, but i was having form issues, like im in a new gym where the benches are lower and im having to get used to that, feet feet kept pushing my hips up off the bench and not pushing my shoulders back into the bench, ill have to keep working at it to master the lower bench

[WBBIRL]

Strong work and I'm sure your goana set the bar very high. Keep killin this ****

[BigCorey75]

Gotta stay killin it....lol


todays effort


Squats
325x3
365x3
405x3
455x2 4 sets
425x3 4 sets

Chinups
5x5

Incline bench Press
205x3
225x3
245x3
285x2 4 sets
265x3 3 sets

RDL
225x3
245x3
275x3
315x2 4 sets
300x3 4 sets

done

[tomv]

You're a big strong boy mate, keep it up! I really like your programming.

[BigCorey75]

yeah man, im liking it to, but im also tweaking it as i go and finding right combination's of things for the best result

[BigCorey75]

good quickie today about an hour long

Military press
135x5 2 sets
155x3
185x3 4 sets
225x2 2 sets

Wide Grip Pullups
6x5

Hyper extensions
bw+135x5 5 sets

Renegade Rows
100'sx3 per side 5 sets

One leg squat off a bench
5x5 each leg

done and done

[Coke]

Liking that workout man, serious military presses right off top.

[BigCorey75]

yeah, i made it strict, i used to do push presses with 225 for sets of 8, but i kept it strict with these

[BigCorey75]

good start to the week


Deadlifts
315x3
335x3
385x3
425x2 3 sets
405x2 4 sets

Pullups
5x5

Dips
bw+65x5 5 sets

Squats
350x7 4 reps

done

[JSully]

strong millies.. how do you do your hypers? with a bb on your neck yate style or holding 3 45's on your chest?

awesome squats too

[BigCorey75]

I hold 3 45s to my chest, if we had a taller hyper extension machine like i had in college i would do them holding the bar.


Thanks on the squats, its a pretty good exercise for me im kinda built for it, and i like doing it, the deadlift is the exercise im regrooving to get back super strong at it

[BigCorey75]

Stop....HAMMERTIME!!!

Well a bit of an update, im having to skip todays workout due to fam stuff and me having to keep an eye on my grandfather, but some good news, i did go out and buy a sledgehammer today and me and a bud of mine are going to go and pick up a big tire on Thursday and were looking into putting together some cash a buy a 88 pound or so kettlebell and a sled somewhere down the line

So pay attention to the journal its about to get crazy in here

[BigCorey75]

had to cut this one a little short in the beginning but still got some good work done

Bench Press
225x3
245x3
265x3
300x3
335x2, had some more sets left but i stopped here, had a slight twinge in my shoulder, not in the joint more in the muscle, nothing too serious, ima just rest it, and give the barbell movements a break and do dumbbells to change it up, which kinda sucked because i threw the 335 up way easier than last week, i think i just lost some tightness somehwere in the lift which caused the slip up, no worries, ima rest it for like a week or two then go with heavy DB's for a while

Medium grip semisupinated chinups
6x5

Glute ham raises
5x5
tried using a weight, but my lower hammy was not having it today..lol, so i just shortened up the bench a bit and made it harder that way and will build up to using a weight again

T-bar rows
160x5 5 sets

Bulgarian Squats
140x5 3 sets
200x5 2 sets

on the lighter sets i tried a new lower bench to allow me to get a tad lower and deeper stretch but i was having problems getting my back foot situated so i said screw it and loaded it up and went back to my higher bench

Box Pistol
5x5 on each leg,
getting better with these, some odd reason im better on my left leg than my right but im working through it

done and done

[BigCorey75]

ugh, last week kinda sucked workout wise, had family in town and i had to baby sit some kids and my grandpa who has alzheimers so i couldnt hit the gym but twice when i got some time, then i had an unexpected death in the fam so i couldnt make up my workout over the weekend, so i chalked it up as a lost and started over this week

Deadlifts
275x3
315x3
365x3
405x2 4 sets
385x2 4 sets

Pullups
10x5

Floor Press
225x3
275x3
300x3 4 sets
275x3 4 sets switched to a medium grip for these
first time ive done these in a while, felt great handle weight and help take some stress off my shoulders

Squats
350x7 4 sets

good day, didnt lose to much strength if any lost, but my diet sucked so bad i think i put on about 7-8 pounds of water weight, at least thats what im calling it..lol

[tomv]

Sorry to hear about your loss bud, best wishes for yourself and your family.

[BigCorey75]

Thanks man, Her mother is doing well, her father is taking it the worse but im sure they will all make it through

[Coke]

Pulling off some huge numbers all around - props!!

[BigCorey75]

Thanks as always Coke


Bulgarian Squats
140x5 per leg
160x5
180x5
200x5
220x5

donkey calf raises
220x10 4 sets

Medium grip chinups
7x5

dumbell bench press
100x5
110x5
120x5 3 sets

Dumbell row
125x5 per arm 5 sets

Glute ham raises
6x5, getting stronger with the new setting, still killing the hammies tho

[BigCorey75]

nice one today

Squats
375x6 5 sets
felt super strong on all of these sets today, this felt lighter than the 350 from earlier this week

Pullups
bw+45x5 3 sets
bwx8 3 sets

Floor Press
275x5
315x3 4 sets

RDL
315x5 4 sets

done and done

[tomv]

That is some awesome squatting BigC! Keep smashing weights mate.

[BigCorey75]

Thanks bro, monday I have to tackle 405 for 6 sets of 5 reps

[BigCorey75]

good easy one today

Hyper extension
bw+45 x 5 reps
bw+90 x 5
bw+135x5 3 sets

Chinups
7x5

Incline dumbell bench
80x5
90x5
100x5
120x5 3 sets

one leg squats
bwx5 per leg 5 sets

t-bar rows
135x5 4 sets

done and done

[Future]

Happy are those who dream dreams and are ready to pay the price to make them come true.

--Leon J. Suenes

[BigCorey75]

getting all philosophical on me now??


ha ha ha i like it

[BigCorey75]

Great one today

Deadlifts
315x3
365x3
425x2 4 sets
405x3 3 sets
Felt stronger on these, still taking it easy on up

Pullups
7x5

Incline bench Press
225x3
245x3
275x3 3 sets
didnt have a spotter could have did 295 possibly but eh ill do it next time around

Squats
405x5 6 sets
these felt great, and im beat

[Clifford Gillmore]

Nice DL's, lots of volume!

[Coke]

Impressive effort Corey, solid numbers all around.

[BigCorey75]

Yeah im getting more pleased with my deadlifts. im feeling stronger and more stable and hopefully by years end ill be working out with 5 plates per side

[BigCorey75]

good one today

Glute Ham raises
6x5

Medium Grip Pullups
7x5

Floor Press
275x3
300x3
315x3 3 sets

Dead Press
365x2 3 sets

Pistols on a box
5x5 on each leg

DB Row
125x5 each arm, 6 sets

DB Swing
90x5 3 sets

done and done

[tomv]

Corey have you got any pics up on this site mate? You must be a big boy throwing these sort of weight around after not training consistently?

[BigCorey75]

i dont have any on this site, i think i have some on my computer somewhere but they are a few months old, I think ill prob take some just to post in here soon

[BigCorey75]

Ok today was ridiculous

Got into Tires and Sledgehammers today

we found a big ass tire, bout 5ft tall, and about 2 ft thick, im estimating it to be 5-600 pounds give or take and we had alot of fun with it today, as well as our 20 pound slegdehammer

Tire Flips
10 sets of 5 flips, about a min rest between sets, this was brutal

Over head Sledge Swings
10 sets of 5 swings per side

Lateral Swings
5x5 per side

Tomahawk Swings
5x10

Tire Push
5 sets of 8 pushes

took about 45 mins and i have muscle sore i didnt even know i had, awesome workout

[BigCorey75]

good one today

Sumo Deadlifts
315x5
could have pulled alot more, but my back acted like it wanted to spaz out a bit so i took it easy, still got some decent work in, it was still feeling the tire work

Incline Bench
225x5
245x5 4 sets

Pullups
7x5

Olympic Squats
225x5
275x5
315x5 3 sets

done and done

[Coke]

Like those sessions, see you are stretching out and doing new things.

[BigCorey75]

Yeah man it was fun to branch out and do some new stuff, breaks up the monotony of regular working out

[BigCorey75]

good one today

Deadlifts
365x3
405x3 4 sets

Bench Press
300x3
315x3 4 sets

Pullups
8x5

Box Squats (low box)
315x3 5 sets

done and done

[ZenMonkey]

Real strong man! Nice squats and deads!

[BigCorey75]

Yeah man im working diligently on getting those DL totals back up to something respectable so i can eventually compete soon.

The box I used was a low box, about 4 inches below parallel for my height, I had good power, it really help hammer my glutes and hammies

[BigCorey75]

whew I nearly passed out and tossed my cookies with today's workout....lol

Tire flips
60 flips, 12 sets of 5, work/rest ratio was about 1/2, did 30, rested for 3 mins then did another set of 30

Over hand sledgehammer swings
50 on each arm, sets of 10

Woodchop Swings
50 on each side sets of 10

Tomahawk Swings
50 on each arm sets

yeah i def had to rest up in the pool for a few mins afterward, twas fun and ridiculous

[ZenMonkey]

Dang dude! Awesome GPP! What size tire you flippin?

[BigCorey75]

im not quite sure about the exact weight of the tire but id put it close to the 500 pound or so range. It has a diameter of about 5 ft, when laying on the ground its about 2 ft high the center diameter is prob about 2ft and the rubber in nearly 2 inches thick on the insides, so im guessing 500 pounds, its a good tire, i wears you the **** out after a while, plus we swing a 20 pound sledge

[ZenMonkey]

That sounds about right for the weight. Ive got a 6ft by 3.5ft tire thats about 750 and a 1.5ft x 4.5 ft thats about 300. I havent even tried to move the big one in a while. The last time I did I had a 475x2 lb DL. I havent DLed in a long time and Im not eve sure if I could flip it more than once. I dont know how well squatting correlates to flipping. Ive heard that you should be able to1RM flip a tire that is double your DL weight, which sounds about right to me. When I could, I could flip it 3-4 times in about 3 minutes. How does that equation work out for you?

[BigCorey75]

that sounds pretty good, if i had to guestimate my DL is around 500 or so and if that tire is that weight i can flip it in sets of 5 with about amin rest between each for 60 total reps,

Squatting and DL carry over to the tire flip but ive noticed its another animal all in of itself, like in the deadlift and squat u have to push/pull the weight straight up, and in some cases with the DL u almost pull back on the weight, in the tire flip u have another area of leverage and u have to push the tire up at an angle which u have to use good technique and use more muscles. and in some odd way i find that the tire flip helps my DL more than the DL helps my tire flip, as ive gotten better at teh tire flip ive gotten better at my DL

my reasoning is that because ive found my weak point in my DL is my mid back thorasic extenders are weak, but the tire flip helps bring that up, and even juat after that first session of tire flipping i had more strength in that area when i went back to DL

so im def keeping both in my routine to maximaize strength, ive noticed it has help fortify weaknesses in my midback and previosu injuries in my lower back to where i dont feel them as much as i used to when DL, so im going to keep both in my routine... for life

[ZenMonkey]

Thats awesome. Training weaknesses is a good thing. :thumbup:

[borracho]

All this tire flip talk has me interested...sounds fun...nice new journal corey...looks like it'll be a fun ride.

[brihead301]

This is my first time checking in here. I didn't realize you were this strong man. I noticed the 6 sets of squats w/405...holy s***!!! Also, I see that you do both low bar, and oly squats. Interesting. It's always cool to see everyone's different training styles.

[BigCorey75]

ZenMonkey- yes it is man, training weaknesses make you stronger, im beginning to thicken up in my mid back and my booty is beginning to fill out my jeans and shorts even more, to the point to where i was doing RDL's once and this super hot milf walked over to me and asked me what exercises do i do for my butt because she was trying to build hers up...lol

borracho- it is man if you have a place to flip one, store it and get one then its definitely worth it.


brihead- yeah man thanks, I realize im stronger than most 245 pound guys but as compared to where I want to be for competition i still have a ways to go before I feel like im ready to go and compete. and yes I do various forms of squats as well as varying forms of all exercises, like I say im not so wrapped up in Exercises but its more about the movement and training that with different exercise for complete muscular and strength development

[BigCorey75]

Good easy one today, still got good work in

Good Mornings
275x3 2 sets
315x3

Dead Press
315x3
335x3 2 sets
the weight was right at my chest, so it was a dead push from off the chest

Pullups
3x8

Olympic Squats
315x3 3 sets
wanted to do front squats but the tire had my upper pecs and shoulders to sore to hold the weight so i opted for olympic squats instead

good day overall

[ZenMonkey]

Holy pressing batman! Dead pressing from the chest is brutal. Super strong!

I hear ya on the ba-donk. If I get pants that fit me in the waist it looks like they were painted on my ass and quads.

[BigCorey75]

first off if i can get into pants that fit my waist its a miracle....lol, like i can wear a 36 in the waist but i have to buy 38 and in some cases, especially with dress pants, i have to get a 40 for them to go over my thighs and butt, so I always have to wear a belt to keep my pants on, its a necessary evil....lol

[ZenMonkey]

Haha, yea... sadly I think we are doomed to tailoring. Im a 32'' waist but need a 36'' waist pant to fit in my legs and ass. Ive always got that bunch up thing going on at the waist. Whats your height/weight/bf%?

[BigCorey75]

6ft, 245, mid teens somewhere.

hoenstly the only place i really carry fat is in my mid section, which is kinda stubborn and that stubborness comes from a mixture of water and hops that i drink a little of every night....lol

but its weird my chest stick out further than my stomach but i just have some excess bulge and hangage which sucks...lol but im working on it, im thinking of swithcing to johnnie walker black....lol

[ZenMonkey]

6ft, 245, mid teens somewhere.

hoenstly the only place i really carry fat is in my mid section, which is kinda stubborn and that stubborness comes from a mixture of water and hops that i drink a little of every night....lol

but its weird my chest stick out further than my stomach but i just have some excess bulge and hangage which sucks...lol but im working on it, im thinking of swithcing to johnnie walker black....lol

Yea... I did the same. I got real into scotches and whiskies. Only like 100 calories per 1.5oz and no carbs... and I like it alot better than beer.. and one drink seems to last longer. Give Balvenie Double Wood a try sometime.

[BigCorey75]

sounds good man, this johnnie black is delicious and its lasting a while, but its kinda pricey, but so far so good, im felling good after only two glasses of it, when i get paid next i might begin to buy bigger bottle to last me all week, plus if i move to denver ill be drinking a lot more whiskey since its cooler.

plus ive been trying to get off beer and drink more vodka, but i mix it with OJ so the sugars may backfire, but im going to try to get more into my whiskey, dont need much, cause im not drinking to get drunk, just a little buzz to relax my mind so i can do to sleep....lol

[BigCorey75]

ugh, rain out today so no tires, so i was left to the boring old gym routine....lol

RDL
225x5
275x5 3 sets
315x5

Dips
5x10

Australian Pullups
5x10

Lumberjack Squats
315x5 4 sets

Glute Ham Raises
5x5

Dumbbell Swing
70x5
80x5
90x5
100x5 2 sets

done and done

[BigCorey75]

took friday and the weekend off to help paint the house turned out pretty good...

got back to it today


Deadlifts
315x5
365x3
405x3
405x3
425x3
425x5

Pullups
3x8
4x5

Bench Press
275x3
300x3
315x3
335x3
350x1 lost some tightness and my foot slipped out from under me, so i just stopped it there

Low Box Squats
315x3
335x3
355x3
365x3 2 sets

done and done.

getting stronger, might do a deload next week, in prep for the next 4 week build up

[BigCorey75]

Good one today

Tire flips, 75 total flips in about 15 mins or so, its weird I think we are beginning to out grow the tire so my buddy is going to look for another one

Sledge Hammer swings
60 on each side, sets of ten

Woodchop Swings
30 on each side, sets of 10

Tire pushes
50 total reps sets of 10

[ZenMonkey]

Beastly DLs man. Sweet GPP too. Whats a tire push? Like a sled?

[brihead301]

Lookin strong as hell man. I love the GPP work too!

[BigCorey75]

naw the tire push is basically you stand it up and you and a friend stand on either side about 5 ft away from the tire and you push it over to each other back and forthkeep your feet square and try not to lean back and push as hard as you can, killer ab workout

[BigCorey75]

whew good one today took about an hour to do

Good Mornings
275x3
300x3
315x3 2 sets

Dead Press
275x3
315x3
335x3 2 sets, last rep on last set was bad form but i got it up anyways

Pullups
7x5

Olympic Squats
275x3
315x3 3 sets

done and done

[BigCorey75]

ok took yesterday off hit it good today

RDL
225x5
275x5
315x5 3 sets

Pullups
7x5

Incline Bench Press
225x5
245x5
275x5 3 sets

Squats
315x5
365x5
405x5
425x5 2 sets

done and done

[Coke]

Efforts are looking tight guy, make no mistake - props for staying on track in a big way.

[borracho]

Damn...squats, DLs....pressing..all look solid man. And all this chat about tires reaaaally is making me want to go out and look for one. I just need to figure out what size/weight would be appropriate for me I guess.

[BigCorey75]

Whew finally got back to the gym today after my week off.

Sumo Deadlifts
315x3
365x3
405x3 3 sets

Medium grip Floor Press
275x3
295x3
315x3 4 sets

Pullups
8x5

Squats
350x9 4 sets

DB Rows
125x5 5 sets

JM Pin Press
135x3 5 sets

BB Curl
135x3 5 sets

done and done

[brihead301]

You are a f***ing beast dude!!!! How old are you if you don't mind me asking?

[BigCorey75]

24, ill be 25 at the end of this year

[BigCorey75]

Rainy out today so no Tire workout

Good news they just opened a new gym gym my house, has 5 power racks and dumbbells that go to 150 pounds and tons of free weights and actual machines that are worth a crap and the membership is only 10 bucks a month, so i joined quickly....lol

todays workout was a little hodge podge I got good stuff done

Hammer Strength Front Squats
315x5
405x5
495x5
585x5
675x5
765x5 3 sets

this is an awesome machine I havent seen in a while its like a standing hack squat that has a lever but it has an setting where you can stand reverse and squat in a more natural pattern and not have your back fixed, felt awesome, nearly maxed the machine out, i could have but i stopped at 8 plates per side...lol

chin ups
8x5

DB Bench
100x8
120x5
130x5
140x4

having a gym that goes up to 150 is awesome, should keep me entertained for a few months...lol

Hyperextensions
bwx12 3 sets

Standing One Leg Reverse Hyperextentions
175x8 per leg
200x8
250x8
300x8 2 sets

another good machine i havent seen in a while many people things its for women only but its a great glute extension workout

unilateral Leg Curls
100x5 3 sets per leg

T-Bar Rows
4plates (180) x5 5 sets

Dips
5x10

Curls
100x5 5 sets

done and done

im going to that gym soon they have so much neat stuff i have to try that can work my body without over stressing other parts of my body

way to go self...lol

[Coke]

Super deal on the new gym, wish we had the HS front squat machine at our place...impressive db benching.

[borracho]

Super DB presses buddy...looking good.

[BigCorey75]

thanks fellas


Good one today

Goodmornings
275x3 4 sets

Incline Bench PRess
225x5
245x5
275x3
295x3 2 sets

Pullups
7x5

Olympic Squats
275x3
315x3 3 sets

DB Row
100x5
120x5
150x5 3 sets

over head rope tricep extensions
140x8 4 sets

Cable Curls
140x8 3 sets

done and done..

[Coke]

Dayum dude, you are doing super!!

[Off Road]

We may not agree with eachother in ChitChat :evillaugh:, but dang, I'm totally impressed with you lifting numbers and routine makeup.

[BigCorey75]

Had a good one today tried some new exercises and also did some old ones as well

Glute Bridges
135x10
185x10
225x10
275x10
315x5 2 sets

got the idea for these from a recent t-nation article and man these blast the glutes nicely and save the lower back

Hip Thrust
135x10
225x8 3 sets

got this one from the same article and its even more brutal... had trouble finding a good spot for the pad of the bar im sure ill figure it out along the way

Cable Press
225x 5 3 sets

one arm DB bench
80x5
90x5
100x5 2 sets

Pullups
7x5

Squat Press
500x12
800x12 3 sets
1000x12

havent used this machine in a while, good to blast the quads a bit, its nice when you don't use a machine in nearly 2 years and still can max it out...lol might try to workup to max load for sets of 30 once a week

Hammer Strength Low Rows
315x5 5 sets

done and done

tell ya what those weighted glute bridges and hip thrust have found a permanent place in my routine, they are great ass blasters and should help sky rocket my DL and Squat poundage. Combining these with the DL and Squatting im already doing by the time i get down to my goal weight of 215 about 40 of it will be ass....lol

[BigCorey75]

We may not agree with eachother in ChitChat :evillaugh:, but dang, I'm totally impressed with you lifting numbers and routine makeup.

hahah thanks ok bro, well just agree to disagree...

Thanks for the encouragement, you to Coke

[BigCorey75]

good end to the week

Sumo RDL
315x5
315x5
335x5
365x5
365x5

Medium Grip Floor Press
225x5
275x5
315x3 3 sets

Dead Rows
225x5
245x5
275x3 3 sets

these are BB rows done from a dead pull off a set of pins about mid shin level, good way to lift the weight and save the lower back from having to hold the weight

Squats
375x5 7 sets

Dips
5x10

Rope Lat Pulldowns
140x5 3 sets

wiped out and done

good day and good week

[Off Road]

You definately use a variety, that's cool. What benefit is there to using a sumo stance with the romanian deads? Or is it just for variety?

[BigCorey75]

Mainly variety, it hits the muscles in a slightly different way and keeps me from getting bored, try it out, kills the glutes

[Off Road]

try it out, kills the glutes
I'll give it a try on my next cycle. Thanks.

[BigCorey75]

give it a go man,


whew backs a little sore this weekend, will do some tweaking to the program this week

[BigCorey75]

Good start to the week

changing it up slightly. Ive come to the realization that the sumo stance is not a good pulling stance for me in the terms of strength and power so im going to keep it as just an accessory lift occasionally im going to focus on pulling conventionally and getting stronger for that, its the stance i will use for PL

Rack Pulls
315x3
405x3
500x1 8 singles
could have pulled triples possibly but i had no chalk and the new bars it was very slippery, barely could hold it for one rep. These rack pulls were a tad lower than i have done in the past, im going to build up to 600 for singles at this height then lower the pins every few weeks until im pulling it off the floor

Dead Press
275x3
315x3
335x3
350x1
365x1 PR
Felt good on these today

Pullups
7x5

Squats
315x5
405x5 5 sets

Seated Military Press
135x8 4 sets
first time doing these in a while, took it easy on my shoulder but it felt good, have to get these back into my routine


T-Bar Rows
135x5
180x5
205x5 3 sets

Dips
4x10

Curls
110x5 3 sets

done and done, good day over all

[Coke]

That is a great session Corey.

[BigCorey75]

Thanks Coke, it felt like a good session this morning...lol

good muscle workout today

Glute Bridges
225x10
275x10 3 sets

Chinups
7x5

Dumbbell Bench
100x10
110x10
120x8 2 sets

Leg Press
500x12
700x12
900x10 3 sets
now i realized why i stopped doing the straight leg leg press, my knees are sore now...lol

Hammer strength Rows
315x5 4 sets

Cable Curls
85x8 4 sets

over head tricep extensions
80x8
90x8
100x8
110x8

Leg Curls
200x8 4 sets

Calf raises
300x10 4 sets

good and good

[borracho]

Nice dead presses and rack pulls from a few days back....and those DB presses..man...awesome pressing strength there!

[Coke]

Nice job throughout man.

[BigCorey75]

Thanks for the encouragement fellas...


Good one today, knee is still sore but i worked around it and its feeling a little better now hopefully it wil be full go for fridays squats

Good mornings
225x5
250x5
275x5
275x5
300x5
did these with a shoulder width stance, the same stance i pull a deadlift with

Incline Bench Press
225x5
245x5
275x5 3 sets

Pullups
5x8

Reverse Hack Squats
405x5
495x5
585x5
675x5
765x5 3 sets

Military Press
155x5 4 sets

DB row
100x8
110x8
120x8
130x8
140x6
150x6

dips
4x10

curls
100x6 3 sets

done and done

giving my knee a little break tomorrow and see how it goes on friday with squats

[BigCorey75]

Beasted a good session today

Hip Thrust
225x10 4 sets

Cable Bench
100x8 4 sets (100 pounds in each hand)

Unilateral Leg Curls
90x8 on each leg
140x8
160x6
180x5

Pullups
4x8

Single Bent Leg Reverse Hyper extensions
150x10 on each leg, 4 sets

Chest Supported T-bar rows
135x8
155x5 4 sets

Donkey Calf Raises
400x10 5 sets

done and done, didn't feel like messing with direct arm work today, and went to a small chinese buffet and ate like 3 pounds of chicken and beef and some veggies i feel awesome!!!!

[sharkall2003]

Beast!

[Coke]

Beast!

No kidding, lol - truly stepping to it in here.

[BigCorey75]

hahah RAWR!!!!!!....lol

i may have to pass on squats tomorrow if my knee aint feeling 100% but i will be doing some Deadlifts from a deficit and hopefully it goes well

[BigCorey75]

Good one today

Deficit Deadlifts (5 inch box)
315x3
335x3
355x3
365x3 2 sets
385x3 3 sets
havent done these in a while, was stronger than i expected next week will prob go up to 405

Medium Grip Floor Press
315x3 5 sets

Chin ups
4x8

Squats
315x3 3 sets
took it easy knee was still a tad sore, will pick it up next week

Cable Rows
260x5 4 set

Cable Shoulder Press
100x8 4 sets

Tricep extensions
90x8 4 sets

Cable Curls
100x6 4 sets

done and done

ate more chinese buffet today....lol

[Coke]

Way to keep it rolling no matter what big C.

[BigCorey75]

Low Rack Pulls
315x3
405x3
455x4
500x1 8 singles
bar was about mid shin level, a notch lower than last week

Dead Press
275x3
315x3
335x3 3 sets

Pullups
4x8

Squats
225x5
315x5 2 sets

still taking it easy on the knee, still a tad tender

Barbell Rows
225x5 2 sets
245x5 3 sets

dips
4x10

Barbell curls
110x5 4 sets

Good day

[BigCorey75]

Good session today

Glute Bridges
225x5
275x5
315x5
335x5
365x5

Cable Chest Press
100x8
120x5 4 sets

Squat Press
500x12
600x12
700x12
800x12
this felt better on my knee

Dumbell Pullover
90x8
100x8
110x5 3 sets

Unilateral Leg Curls
90x8 both legs
140x5
180x5 3 sets

Cable Rows
120x8
150x8
170x5 3 sets

Hammer curls
45x10 4 sets

Over Head DB extensions
100x8
110x8
120x8 2 sets

Complex
135x5 Row, Deadlift, Hang Clean, Military Press, Squat.

4 rounds, nearly passed out, got some cardio done

[Coke]

Killer numbers for both days bro, seriously.

[BigCorey75]

Whew tough one today

Good Mornings
225x3
275x3
315x3 4 sets

Incline Bench Press
225x5
245x5
275x3
295x3

Chin ups
4x8

Olympic Squats
225x3 3 set
was a little better still taking it easy on my knee

Cable Rows
200x8
220x8
240x8
260x8
280x5

Military Press
185x5 3 set

Curls
135x5 3 sets

Tricep Extensions
135x8 3 sets

Hill Sprints
10, 20second sprints on the incline of a 7 at 8 mph

kicked my ass....lol

done

[tomv]

Good training mate, I'll have to give a look in to the hip thrusts / glute bridges after reading your write up of them.

[BigCorey75]

give'em a go man, great way to strengthen the glutes and save the lower back

[BigCorey75]

good one today

Single Leg Hip Thrust
3x10 per leg

Glute Ham Raises
bwx8 3 sets

Hyperextensions
bw+45x15 3 sets

Standing Cable Chest Press
150x 8 4 sets

Sissy Squats
bwx8 3 sets

T-bar rows
135x5 3 sets

Leg Curls
200x8 4 sets

Behind the Head Lat Pulldown
200x5 4 set

Curls and tricep extensions yadda yadda yadda

finished up with 12 mins of intervals on the rowing machine

[BigCorey75]

Good day


Deadlifts off a box

225x3
275x3
315x3
335x3
365x3 3 sets

wanted to go higher in weight but my muscles were way to sore, so i back off week is in order next week

Medium Grip Floor Press
225x3
275x3
315x3 2 sets
335x3 2 sets

Pullups
4x8

Pin Squats
225x5 3 sets
315x3 2 sets

still rehabbing the knee a bit, first time for me doing this in about 5 years but its time to bring this old exercise out of the closet because it is a great one

Dumbbell Shoulder Press
75x8
85x8 3 sets

T-bar Rows
135x8
180x8 3 sets

finished with some curls and tricep extensions

Hill sprints only did 5, i learned that heavy deads and squats combined with hill sprints aint a good combo i nearly collapsed after those 5 sprints...lol ill stick to complexes on the heavy days and hill sprints on lighter days

[Coke]

Great consistency in here, props dude.

[BigCorey75]

trying to maintain bro, trying to maintain

[BigCorey75]

Beginning of a delaod week

Deadlifts
225x5
275x5
315x5 3 sets

Pullups
4x8

Dips
4x10

10 min bike ride to rehab the knee a bit.

Knee has still been sore, i will lay off the squats until it feels ready to go, ill just take it slow and keep deadlifitng in the mean time

[BigCorey75]

Light one today, still deloading, felt good and strong today, also went to the gym with my old man took him through some stuff


Squats/FrontSquats
135x8 2 sets of each

Pullups
2x8

Bench Press
225x10 3 sets

Cable Rows
205x10 3 sets

HyperExtensions
3x10

Behind the head pulldowns
175x10 3 sets

Bulgarian Squats
100x5 per leg 3 sets

done and done

[Coke]

Sounds great, you got Pops in there with you at the gym...fine deloading week man.

[BigCorey75]

Beasted the Gym today

Thankful to the new "Operation Mocha Bear" Diet from Paul

Rack Deadlifts
405x3
455x4
475x3
500x3
515x3
535x3
500x3 3 sets

Dumbbell Bench
100x10
120x6 5 sets

Pullups
5x8

Dynamic Squats
275x2 10 sets
first time doing these in a while, speed was decent but can get better and will get better

Military Press
135x8
155x6
185x6 2 sets

Cable Rows
200x8
220x8
240x8
260x8 2 sets

Complex
Barbell Row, Deadlift, Hang Clean, Push Press, Good Morning, Squats 135x5 on each 4 rounds

kicked my ass was tired as **** had to sit for about 15 mins to catch my breath so i could drive home....lol

[BigCorey75]

Raining again today, so had to workout inside...booooo


Uniletral Glute Extension/ Single Leg Hip thrust
200x10/ bwx12 4 sets

Lat Pullovers
150x8 4 sets

Sissy Squats
bwx8 4 sets

Cable Flyes
120x8 4 sets

Leg Curls
150x8
180x8
220x8 2 sets

Side laterals
35x8 3 sets

Curls
100x8 3 sets

Tricep Extensions
100x8 3 sets

Complex

Over Head Squat, Row, Dumbbell Swing, reverse lunges, Wood choppers

done w/ a 45 pound plate, 6 reps on each, 4 rounds, sounds easy but was very tough

[BigCorey75]

Short Sweet and Powerful tonight

Bench Press
245x3
275x3
300x3
315x3
335x1
365x1
315x3 2 sets

Front Squats
185x5
225x5 2 sets

olympic squats
225x5
275x5
315x5 2 sets

Chin ups
4x8

RDL
225x5
275x5
315x5
335x5

done and done

[Coke]

Wow man, big workout day.