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corey_hayes
05-01-2012, 06:54 PM
Corey Hayes of Berea Barbell

My best competition lifts are:
Raw - 725/425/675 = 1825@220 as a JR
Geared - 880/640/680 = 2220@242 also as JR

Wanna know something? AX me

corey_hayes
05-01-2012, 06:54 PM
Box squat:
+green bands
55x8
145x2
235x2
325x2
Briefs
415x2
505x2

- stopped here as my pelvis shifted pretty bad, last time this happened and I pushed on I was out for a few months

corey_hayes
05-01-2012, 06:55 PM
Bench:
45x8
95x5
135x3
185x3
225x3
275x3
315x3
Add 3 board
365x1
405x1
455x1
475x0 - couldn't stay tight
405x5
425x4

Bamboo bar: 105 2x20 155x20
Skullcrusher triple sets: 65+ mini. 3x8/8/8
Standing low row: 140 6x15
Facepulls: purple 3x20

corey_hayes
05-01-2012, 06:55 PM
Sumo pulls:
135x3
225x1
315x1
405x1
495x1
Add suit
585x1
635x0... grip

This was just a test day, my first time going sumo in years .. I credit the grip to lack of work honestly, I've let myself get lazy... my pelvis isn't fixed yet so I shouldn't have even pulled

corey_hayes
05-01-2012, 06:56 PM
Close grip:
45x8
135x8
185x8
225x8
275x8
345x8 PR

3 board: competition grip
+ double minis
135x5
225x5
275x5
315x5
365x5

Chain suspended overhead press:
135x8
185x8
225x8
245x8

Pushdowns: green band 5x20
pullaparts: purple 5x10

corey_hayes
05-01-2012, 06:56 PM
Ssb box squat:
65x8
155x2
245x2
295x2
335x2
Briefs
385x2
425x2
515x2
565x2
605x2
655x2
695x1... wasn't a Max but 2 wasn't there

Chain suspended gms w ssb:
155x5
205x5
245x5
295x5
335x5

Wide paused leg press:
10p x8
12p x8
14p x8

Rev hyper: 180 3x15
ABS and grip

corey_hayes
05-01-2012, 06:56 PM
Bench:
+100 chain
95x2
135x2
185x2
225x2
275x2
295x2
315x2
335x2
365x1. ... second was 90% there

Fat bar floor press:
+150 chain
135x5
185x5
225x5
275x5

KB tricep ext: 25s 3x25
Side raises: 15s 3x15
Band pullaparts: purple 3x15

corey_hayes
05-01-2012, 06:57 PM
2.5in deficit pulls: with power bar
135x3
225x3
315x3
405x3
495x3
545x3

Extra wide sumo: all double overhand
135x5
225x5
315x5
365x5

Pendley rows: 225 3x8
Straight arm pulldowns: 90 2x15
Bench crunches w dbl minis: 4x8

corey_hayes
05-01-2012, 06:57 PM
Close grip:
95x8
135x8
185x8
225x8
275x3
355x7

3 board: por
+double purples
135x5
185x5
225x5
275x5

Chain suspended overheads:
135x8
185x8
225x8
275x7

Green band pushdowns: 3x20
Band shoulder rotation: 3x15

corey_hayes
05-01-2012, 06:58 PM
box squat:
+ blue band (250)
55x5
145x2
235x2
285x2
briefs
325x2
415x2
belt
465x2
505x2
545x2

GM's: wide stance/shallow.... these are like worst case scenario squats
+blue bands
55x5
105x5
145x5
195x5

Wide pause leg press:
10 platesx12
10plates + orange bands 2x12

double mini abducters: 2x25
mini band adducters: 2x15
Sit ups: 50lbs 4x12

corey_hayes
05-03-2012, 02:27 PM
Bw is 240 today... need to gain about 10 more lbs

Tonight is reverse blue band bench

corey_hayes
05-03-2012, 07:47 PM
Reverse blue band bench:
135x5
225x3
add bands
315x2
405x2
455x2
495x2
545x2
565x2
585x2
PR was 545x1

Swiss bar w dbl minis:
135x5
185x5
225x5
245x5

Bamboo bar tricep extra: 85 3x20
purple band pullaparts: 3x15
kettlebell curls 3x15

corey_hayes
05-04-2012, 01:53 PM
Speed pulls:
+ dbl mini bands
315 10x1

6in block pulls:
+ dbl minis
315x5
365x5
415x5

Pendley rows: 235 3x8
ghr: + mini 3x10

corey_hayes
05-04-2012, 08:43 PM
http://www.youtube.com/watch?v=UYRWhPoQtG0

corey_hayes
05-06-2012, 02:49 PM
Close grip bench:
95x8
135x8
185x5
225x5
275x3
315x1
350x8 PR

3 board: pinky on ring
Double mini bands
135x5
225x5
275x5
315x5
385x4

Chain suspended overhead press:
135x5
185x5
225x5
275x9

Green band pushdowns: 4x25
Orange band facepulls: 4x15
Curls

Coke
05-06-2012, 09:39 PM
Beastly work going on Corey, good job throughout!

corey_hayes
05-08-2012, 07:18 PM
Squats: into chains 2-3 inch high (kinda like a board press for squat)
145x2
235x2
325x2
briefs
415x2
595x2
700x1

Stopped here, planned on going suit bottoms up into the 8s but my hip is basically seizing up when i put alot of weight on it and contract... ill get this fixed this week hopefully... im a pussy

corey_hayes
05-10-2012, 06:17 PM
Bench:
45x5
95x5
135x2
185x2
225x2
275x2
315x2
365x2
405x2 PR
455x2 - dbl ply ram
Shirt on: sdp
+3 board
495x2
545x2
585x2
+ 2 board
585x2

Green band pushdowns : 2x25
Band pull aparts : 3x15
C.g. Pullups: 2x8

corey_hayes
05-10-2012, 07:31 PM
BW: 242 before workout

Brian Hopper
05-10-2012, 07:41 PM
Some strong lifting!!!

corey_hayes
05-13-2012, 11:43 AM
Zercher pulls:
135x5
225x5
315x5
365x5
415x5

Rev hyper: 180 2x12
Glute bridges : 90 2x15
Barbell rows: 225 3x8
shrugs: 225 3x15
ABS 4x10

corey_hayes
05-13-2012, 04:39 PM
Close grip bench:
45x8
135x5
185x5
225x3
275x1
315x1
355x7 (and 8/10ths)

3 Board: POR
double light bands (200lbs tension)
135x5
185x5
225x5
285x5

Chain suspended overhead press:
135x5
185x5
225x5
285x6

Blue band push-downs: 5x10
hise shrugs: 135 3x20
bench set up band pull aparts: purple 2x20

Coke
05-14-2012, 10:59 AM
Holding on to some fine numbers man.

corey_hayes
05-15-2012, 10:53 PM
SSB squat:
+ green bands (200 tension)
155x2
245x2
335x2
briefs
425x2
475x2
515x2
565x2

Sumo straight leg block pulls: these are really to teach me to arch, pull back, and push my hips threw
135x5
225x5
315x5
405x10

Glute bridges: 110 3x15
Green band abs: 4x10
Side bends: 90 3x10 per side


back pump was too bad to do more actual work and not little shit, only had one spotter so i didnt push my squat up anymore

corey_hayes
05-17-2012, 07:24 PM
Floor press:
+80 chains
45x8
135x5
185x2
225x2
275x2
315x2
355x2
385x2 (50lb pr)

Buffalo bar bench: (about a 1 inch camber)
145x5
235x5
285x5
335x5
375x5

Football bar pushdowns: 140 6x10
Pullups: 25 total
Purple band pull aparts: 2x20

Caitlyn_Trout
05-18-2012, 05:20 PM
Hey boyfriend, you're doing awesome! ;)

Alex.V
05-18-2012, 05:55 PM
So what exactly was your injury, man?

corey_hayes
05-19-2012, 04:27 PM
So what exactly was your injury, man?

I herniated l5-S1 and l4-l5, the bulged discs pinched my sciatic nerve causing the backside of my leg to lose most function almost completely.. i could move it but id say it had about 20% strength, i couldnt even raise up on my toes... my hamstring and glute on that side lost a TON of size and is still uneven, its not causing strength problems just causing me to shake real bad on deads now... ive been back heavy lifting now for 3 months maybe?

corey_hayes
05-19-2012, 04:30 PM
2.25in Block pulls:
135x3
225x2
315x1
briefs: jack size 46
405x1
455x1
495x1
545x1
585x1
635x1
675x0 (grip)
+straps
675x1

SSB front squats: 12.5in box
(no belt)
155x5
245x5
335x5
385x5

giant cambered bar deads: (standing on 3 in matts)
175x10
265x10
355x10
410x10

Band leg curls: greens x60 total reps

corey_hayes
05-20-2012, 05:19 PM
Close grip bench:
95x8
135x8
185x3
225x3
275x3
315x1
355x7 ....must change the rep scheme next week, this is my 2nd time failing this in a row

3 board bench: POR
+double purples ( 200lb tension)
135x5
185x5
225x5
285x5

Seated fat bar overheads: (starting from top)
135x8
185x8
225x12

DB row: (i fucking hate the term kroc row) 125x18 each side
Close grip pullups: 25 total (3 sets)
one arm band pulldowns: purples 2x10

corey_hayes
05-22-2012, 07:16 PM
Buffalo bar squats:
+200 chain
55x5
145x2
255x2
345x2
briefs
455x2
505x2
555x2
595x1 - potential for 2nd but only had one in-experienced spotter

Foam squats: same set up but into foam with no belt
145x5
235x5
325x5

Rev hypers: 180 3x10
One leg glute bridges: 3x12
Side bends: 100lb plate 3x12

corey_hayes
05-24-2012, 07:57 PM
Foam block bench:
+ double purples ( ran them under the bench) - 200ish tension
45x8
95x2
135x2
185x2
225x2
275x2 ( 275x1 was old pr)
315x2 - i was challenged :)
double ply ram on:
365x1

Close grip incline:
135x6
225x6
275x6 - this was easy but incline is stupid and it hurts

Barbell rows: 185 4x10
blue band push downs: 3x20
Purple band pull aparts: 3x15

corey_hayes
05-25-2012, 09:34 PM
http://www.youtube.com/watch?v=fvndKiP4f_4

corey_hayes
05-26-2012, 03:11 PM
Speed pulls :
+ dbl minis -220 tension
365 10x1

6in block pulls :
4o5x5
495x5
585x5 - bar was whipping at the top

T bar rows:
3p x10
4p x10
5p x20

Ghr: + purple band 25 total
Abs

corey_hayes
05-27-2012, 03:00 PM
Close grip:
...
275x5
315 3x5
315x10 ... 5x5 but I wanted to get it done

3board: p.o.r.
+ dbl minis
225x5
315x5
385x5

Seated fat bar overheads:
135x8
185x8
235x8

Triceps extensions: 50s 3x10
Side raises: 25s 2x20
100lb plate grips: 2x30

corey_hayes
05-30-2012, 10:38 AM
Squats:
145x2
255x2
345x2
455x2
Briefs
545x1
635x1
Suit bottoms
725x1
775x1

I cut it there, next time ill strap up and go higher plus rev band sets... 775 was to depth

corey_hayes
05-31-2012, 07:05 PM
Bench: Max grip
135x3
185x2
225x2
275x2
315x2
365x2
415x2 PR
Ram on:
465x2 PR

2 Board: with shirt on
545x1
585x1
635x1 PR
675x1 PR (EASYYYYY)

Bamboo bar bench:
105x20
135 2x20

Pulldowns: 180 5x10
Pushdowns: green 4x25

Ill have videos up later

corey_hayes
06-02-2012, 06:44 PM
Rack pulls: plates 2in off floor
135x3
225x3
315x3
405x3
495x3
585x3
635x1

Wide/high leg press:
300x8
500 2x8

Leg curls: 2x15
Abs: 3x15

Took the girls to eaton barbell today so my training was messed up, it was just deadlift accessory day so its no big

corey_hayes
06-03-2012, 04:32 PM
Close grip bench:
135x8
225x5
325 5x5

3 board: + dbl lights
135x5
185x5
225x5
295x4

Bilateral DB shoulder press: 70 2x15
One arm rows: 135 3x10
Band pushdowns: green 3x15
Overhead band ext: green 3x15
Pull apart: purple 4x15

corey_hayes
06-05-2012, 09:02 PM
Cambered bar squats: 13.5-14in box
85x5
175x2
285x2
375x2
485x2
535x2
Briefs/belt:
585x2
625x2
675x2
710x2

Wide leg press: 9 plates x50 total (15,15,10,10)
Reverse hypers: 250 2x10
Green band pull throughs: 2x15

didnt get as much work in as i wanted because a buddy came down to suit up before his june meet, so that took atleast 45 minutes of work time..

corey_hayes
06-06-2012, 10:57 AM
http://www.youtube.com/watch?gl=US&hl=en&client=mv-google&v=9cm1W9rkZ94&nomobile=1

corey_hayes
06-07-2012, 07:17 PM
Bench:
+160lb chains
45x5
95x3
135x3
185x2
225x2
+ 3 board
275x2
315x2
365x2
385x1

Extra wide pauses: paused 1 in above chest
135x5
185x5
225x5
275x5
315x5
335x5

Incline DB press: 70s x30,20
Green band pushdowns: 4x15
Purple band pullaparts: 4x15
Shrugs: 100lb plate 2x ( 25 each side then 25 two handed)

corey_hayes
06-07-2012, 07:20 PM
http://www.youtube.com/watch?v=texjPwMzJH4&feature=youtu.be

corey_hayes
06-10-2012, 07:41 AM
2.5in Deficit pulls: with powerbar (instead of DL bar)
135x3
225x3
315x3
405x3
495x3
565x3 20lb pr

Sumo Half pulls: pull to the knee, stop for a 5 count, go down... finish last rep on each set
225x5
315x5
365x5
405x5

Rounded back gms: 155x8 165 2x8
Band leg curls: 2x15 seated 2x15 lying
band abs: 5x15


http://www.youtube.com/watch?v=qlYa20m-PN4&feature=plcp

corey_hayes
06-10-2012, 06:30 PM
Close grip bench :
335 5x5

3 board:
+ dbl minis
225x5
315x5
395x1... Idk what's up, PR is 385x5, these will be replaced

Fat bar overheads:
135x8
185x8
245x10

Wide pullups: 4x8
Orange band rows: 3x10
DB skulls ss w Tate press: 25s 3x15 each

corey_hayes
06-12-2012, 05:57 PM
Squats:
+ Average onyx bands ... idk tension but its pretty close to a normal blue band which is 250
145x5
235x2
325x2
415x2
Briefs:
505x2
615x2

Extra wide squats: same bands just wider and raw
145x8
235x8
235x25

done... During my heavy squats my back was still killing me from last week, i couldnt hardly from weds-fri. Thats why i skipped alot of working sets, i knew i only had so many. Assistance work woulda been alot more but again my back didnt want anymore

dbc3po
06-13-2012, 09:32 AM
Hey its Dave, did you ever get your Jack suit in?

corey_hayes
06-13-2012, 12:18 PM
Hey its Dave, did you ever get your Jack suit in?

Not yet, I'm hoping today.. ill be using it next week... plan is to go up around 800 to 825 then some rev band sets

corey_hayes
06-14-2012, 07:46 PM
Buffalo bar bench: (1-1.5in camber)
55x8
105x5
145x5
195x2
235x2
285x2
325x2
375x2
415x2
Slingshot
465x2

Floor press: squat bar
+140 chain
55x5
145x5
195x5
235x5
285x5

Fat man pullups: 4x8
Green band Pushdowns superset with DB tricep exts: 3x15/ 40lb 3x10
Curls


http://www.youtube.com/watch?v=U8fNYMV301Y&feature=plcp


http://www.youtube.com/watch?v=DPgAPee5_cs&feature=plcp

dbc3po
06-15-2012, 05:39 AM
which do you like better the slingshot or the ram?

corey_hayes
06-15-2012, 07:14 AM
Hard to say since my ram is a size big... the ram is flat so its way better for boards but the slingshot seems to help more

corey_hayes
06-16-2012, 12:20 PM
Speed pulls:
+220 band
405 6x1

Snatch grip block pulls:
315x5
405x5
455x5
- all no belt

Close leg press:
10p x10
10p + dbl lights x10
10p + 4 dbl light bands x30

Pullthroughs: green 3x20

Dunzo bitches

corey_hayes
06-17-2012, 05:08 PM
Close grip bench:
...
345 5x5

4-5in chain suspended lockouts:
315x5
365x5
405x5

Shoulder press machine: 230 3x15
Rope pushdowns: 100 4x15
Pullaparts: 3x15
Pulldowns: 150 4x10

corey_hayes
06-19-2012, 08:16 PM
Squats:
55x5
145x3
255x2
345x2
Briefs + Belt
455x1
545x1
635x1
Suit (straps start barely on and get tighter)
725x1
Knee wraps:
775x1
Reverse Average bands:
805x1
855x1

Hypers: 3x10
Crunches: 90lbs 4x10


http://www.youtube.com/watch?v=NqbO9PvnUF0

corey_hayes
06-20-2012, 09:56 AM
Extra workout:
barbell crunches: 135 3x10
Kettle bell situps: 30lb 2x10
Trunk rotation machine: 100 3x10 (each side)
Good girls: 200 2x20
Band girls: 200 2x20
Leg curls: 70 2x20

dbc3po
06-20-2012, 08:34 PM
Looking very solid. Im expect you to make a big splash on the gear scene come August.

corey_hayes
06-21-2012, 06:00 PM
Bench:
45x8
135x3
225x2
315x2
365x2
425x2 PR
Ram:
475x1 PR
Shirt:
3 board:
545x2
2 board:
600x1
655x1
700x0

Band pushdowns: 4x15

- Im a little heavy today and couldnt get my shirt seated properly, my groove was way fucking off, like 2 inches off... next time ill be a little lighter somehow


http://www.youtube.com/watch?v=OvhOfERbTtY&feature=plcp

corey_hayes
06-23-2012, 05:59 AM
1.5in block pulls: conv
145x3
235x3
325x3
415x3
505x3
555x5

Belt squat: 4 plates 4x10
45 degree hypers: 3x10
ghr: 3x10
Pulldown ABS: 4x15

corey_hayes
06-25-2012, 09:59 AM
close grip:
...
355 3x5

...pec was too tight and i wasnt into it so i stopped before i failed or even hurt myself
columbus this weekend took it out of me

corey_hayes
06-26-2012, 06:03 PM
Squat:
+ 210 chain
55x5
145x2
255x2
335x2
Briefs
455 8x2

Leg press: 10 plates 3x15
Split squats: 40lbs 2x12
Ab roller: +25lb 3x8

one of the better workouts lately, everything felt right... next time ill be better hydrated and will be able to do more split squats and some GHR work


http://www.youtube.com/watch?v=Nj6-_atj-TY&feature=plcp

corey_hayes
06-28-2012, 06:53 PM
Floor press:
+ 80 chain
45x10
135x8
185x5
225x2
275x2
315x2
365x2
390x1 (missed second) ...still a pr
Took chains off:
275x25
315x15

One arm barbell rows: 45x10, 70x10, 95x10, 120x10
Bottoms up kettlebell shoulder press: 15s 2x25
Pushdowns: purple band 4x25
Curls

corey_hayes
06-28-2012, 06:58 PM
http://www.youtube.com/watch?v=FH_t8_3xstI&feature=g-all-u

corey_hayes
07-01-2012, 10:15 AM
Deadlift: 1.5in matts
135x3
225x2
315x2
405x2
belt
495x1
bottoms
545x1
585x1
635x1
675x0 - grip issue

495x8 conventional


at this point i was too pissed to really do anything


http://www.youtube.com/watch?v=7rOU3ptEtNc&feature=plcp

corey_hayes
07-01-2012, 02:57 PM
KB flys: 15s 3x15

Bench:
45x50
95x25
Sling shot:
135x25
185x25

Fat bar overhead presses:
135x8
185x8
225x8
275x8

Hoff extensions: (8 skulls/8 presses towards feet/8 presses)
+mini band
55 3 sets

Football bar Pulldowns: (diff grip each set)
180 3x12

Fat bar rows:
115x8
165x8
215x8

5-6 sets of static holds
Pushdowns: green band 3x15


http://www.youtube.com/watch?v=S17ShqZzte0&sns=em

corey_hayes
07-03-2012, 05:58 PM
Squat:
+250 band
55x6
145x2
255x2
345x2
480 8x2

SSB GMs: 155 3x10
SSB Split squat: 115 2x10
GHR: purple band 2x10


http://www.youtube.com/watch?v=eQYdaP9lDFg&feature=autoshare

corey_hayes
07-05-2012, 07:31 PM
reverse blue band bench:
315x8
405x2
sling shot
495x2 - i could feel my pec here so i stopped
405x8

DB press: 55s for about 100 reps in 4-5 sets
didnt really keep count

Football bar pushdowns: 135 2x10/10/10
DB shoulder whatevers 15s x50

some various band pec work

My pec is still aggravated, im going to take sunday completely off to let it rest

corey_hayes
07-07-2012, 02:44 PM
speed pulls:
+220 band
315 8x1

Double overhand SLDL: on 3in blocks
-no belt
225x6
275x6
325x6
345x4

Chest supported barbell rows:
95x10
145 3x10

Fat grip pullups: 3x10
Rounded over shrugs: 145 2x10
Pull down abs with hold: green 3x10
Lots of hub lifting and kettlebell finger walking

corey_hayes
07-08-2012, 02:17 PM
Bench: (3 grips per weight)
45 3x10
95 3x10
135 3x10

Seated overhead presses: w/ squat bar
55x8
145x8
185x8
235x5
285x5 PR

BTN press: 145 2x15
Hoff extensions: 65 + mini 1 set of 8/8/8 2 sets of 6/6/6
Shoulder whatevers: 10s 1x50
Pullaparts: purple 3x10
Pushdowns: 75 3x15

corey_hayes
07-10-2012, 09:22 PM
Squats:
+ two light bands ( one was onyx so a little heavier)
(275lb bands)
145x2
255x2
345x2
Briefs
455x2
525 6x2

SSB GM: 145 3x12
SSB split squat: 115 3x10
GHR: light band 3x8
KB crunches: 50lb 3x12


http://www.youtube.com/watch?v=ngqcBvpfmqs

corey_hayes
07-12-2012, 07:33 PM
Bench:
45 3x20
95x10
135x10
185x10
sling shot
225x8
275x5
315x3
shirt on:
405x3 - 3bd
455x2 - 3bd
495x2 - 2bd
545x2 - 1.5bd
605x2 - 1bd (opener)

DB Tricep extensions: 55s 3x10
Bradford presses: 105 3x10
Pushdown green band 3x15
superset with
overhead pushdowns orange bands 3x15
Shoulder whatevers: 15s x50
pullaparts: purple 4x12


http://www.youtube.com/watch?v=EsxhuctV2t0&feature=plcp

corey_hayes
07-14-2012, 03:21 PM
Sumo deadlifts:
+80 chains
135x2
225x2
315x2
405x2
495x5

3in Conventional block pulls:
+80 chains
405x5
495x8

Chest supported rows: 145 3x12
Pulldowns: 90 4x15
Pulldown abs: blue band 4x10
Grip work
...


http://www.youtube.com/watch?v=PBF_9v4ZkOE&feature=youtu.be

corey_hayes
07-15-2012, 02:59 PM
bench:
45 3x10
95x15
135x10
185x8
225x5
3 board
+ Titan ram
275x8
315x8
365x8
405x14

Fat bar shoulder press:
135x5
225x5
285x5
225x10

JM press: 135 3x10
Cable flys: 3x10
Band extensions: crossbody 2x8 superset with overhead 3x8

pec didnt bother me at all today but im still being careful with it

corey_hayes
07-17-2012, 09:15 PM
Squats:
+275 band
55x5
145x2
245x2
335x2
445x2
briefs
565 2x2
605x2
wraps
655x1 ( second one was going up but spotter was being safe as there was only one)

SSB gms: 155 3x15
Bilateral leg press: 5 plates 2x15
GHR: purples 3x10
Single arm pulldown: 70 3x12


http://www.youtube.com/watch?v=QxUy05npAM8&feature=plcp

corey_hayes
07-19-2012, 06:47 PM
Bench:
45x10
95x8
135x5
185x3
225x3
275x3
315x3
+3 board
+ ram
405x2
455x1
500x1

Swiss bar:
135x5
185x5
225x5
275x5
315x5

Hoff extensions: mini + 55 3 sets of 8/8/8
Shoulder whatevers: 15s x50

Upper back tri sets: 3 sets total
Facepulls: purple x20
Band pullaparts: monsters: x15
Rotations: minis x10

Brian Hopper
07-19-2012, 07:14 PM
How does the pec feel?

corey_hayes
07-20-2012, 10:35 AM
How does the pec feel?

Pec feels good to go now but im still going to baby it till my meet by wearing my ram or slingshot for any heavy work without my shirt

corey_hayes
07-22-2012, 06:26 PM
Deadlifts:
135x2
225x2
315x2
suit
405x2
495x1
585x1
635x0 ---- pissed me off, took suit off, went raw conv
635 2x1
655x1 - 3in matts

Leg press: 8 plates 5x10

corey_hayes
07-22-2012, 06:28 PM
fat bar bench: Inch above pause
95x6
135x6
185x6
226x6
275x6
316x6
365x2

3 board:
Double light bands (200lb)
95x8
135x8
185x8
225x11

Upside-down kettle bell press: 25s 3x20
FB bar pushdowns: 90 3x10/10/10 ( 10 with each handle per set)
Pushdowns: greens x50

corey_hayes
07-24-2012, 05:51 PM
SSB squat:
+ 125lb band
425 4x2

Deadlift:
545x3
585x2 - 3in blocks
635x1 - 6in blocks

One arm pulldowns: 115 3x12

Competition is near so training deads after squats to get use to pulling fatigued... Squats were light this week to get ready for circa, deads werent too heavy but it was the start of a little cycle to get use to conventional deadlifts again

corey_hayes
07-26-2012, 06:35 PM
Floor press:
45x10
135x6
185x3
225x3
275x2
315x2
365x1
405x1
435x1
465x1
315x12
365x11 - slingshot

Buffalo bar
+ hanging 25s on all sets (weight not included)
145x10
235 2x8

Hoff Press:
65 + mini 3 sets of 8/8/8

Green band pushdowns: 4x15
Dips: 3x15


http://www.youtube.com/watch?v=1cc-i_ePRgg&feature=youtu.be

corey_hayes
08-01-2012, 09:46 AM
Squat:
+270 chain
145x2
255x2
345x1
455x1
Briefs
545x1
635x1 - nosebleed
Suit
690x1 - nosebleed part 2
Wraps:
730x1 - nosebleed part 3

Deadlift:
135x3
315x3
495x1
585x3
635x2 - 3in blocks

Frankenstein walks on belt squat: 2 minutes
Belt squat toe touches: 2 minutes


http://www.youtube.com/watch?v=Fb_FiaeH70I&feature=plcp

corey_hayes
08-02-2012, 09:37 PM
Bench:
135x5
185x3
225x3
275x1
315x1
365x1
405x1
Shirt on
500 - 3bd
545 - 3bd
605 - 2bd
640 - 2bd
680 - 2bd
680 - 3bd

Dips: 5x10
Green band pushdowns: 4x25


http://www.youtube.com/watch?v=yuMQR1WUXAc&feature=youtu.be

corey_hayes
08-04-2012, 07:11 PM
Just accessories today:

Exaggerated sit back belt squats: 3x10
straight leg walk on belt squat: 2 sets
Leg press: 2x20
belt squat Rows: 3x15

corey_hayes
08-06-2012, 04:29 PM
Yesterdays workout:

Close grip bench:
45x6
135x6
185x6
225x6
275x6
315x6

3 board:
+ double light bands
135x5
185x5
225x5
275x5

Pushdowns: 4x25

corey_hayes
08-07-2012, 09:37 PM
squat:
55x5
145x2
255x2
345x1
briefs
455x1
545x1
635x1
suit/wraps
725x1
Rev dbl mini
825x1
880x0
880x1

Deadlift:
135x1
315x1
495x1

-
My dick is in the dirt basically, beat up and fried, perfect for 3 weeks out imo.. Squats were shit because i couldnt unrack at alll due to being fried so the bar kept inching up into an easier unrack position which fucked my form COMPLETELY up as i cant high bar 135 worth a shit... down week and a deload week and ill be ready to go

dbc3po
08-08-2012, 05:47 AM
Im right there with you. Just trying to make it through this week pull my opener Monday in my suit (just to find where to put my straps) and coast into the meet.

corey_hayes
08-09-2012, 06:02 PM
Bench:
45x8
95x5
135x3
185x2
225x2
275x1
315x1
365x1
405x1
Shirt
500x1 - 2bd
545x1 - 2bd
600x1 - 1/2bd

Pushdowns: 4x15
Pullaparts: 3x25

my fucking biceps hurt, i hate straight bar squats for this very reason

corey_hayes
08-11-2012, 09:28 PM
Lower assistance/bullshit day:

Belt squat: 4 plates 3x10
Frankenstein walks: 5 plates 2-3 sets of 1 minute
Leg press: 10 plates 3x10
Green band gms: 2x15

dunzo.. Siders came down and benched, my volume will be up a bit after this meet

corey_hayes
08-12-2012, 03:57 PM
Incline dbs: 75s 2x30
KB overhead press: 25 2x25
Pushdowns: green 3x25
Pullaparts: 3x15

corey_hayes
08-14-2012, 12:20 AM
I need to post goals so ill will be held accountable for training, this helps insure im not as lazy anymore with shit and i have direction, i get too caught up in singles and constantly switching exercises which doesnt make me scrong...

heres some raw goals ive came up with

Lower:
3in block pulls: 675x3, 635 5x3, 585 5x5, 585x8, 495x20
SSB close squats: 5 plates x8, 4 plates x20
Extra wide sumos: 495x5, 455x10
STRICT SSB GMS: 2 plates 3x12
GHR: green band 3x10
Squat w wraps : 585x8, 635x5, 675x3 (555x2 w greens)

Upper:
Bench: 425x3, 405x5, 405 3x3, 365x10 (495 with slingshot/ram)
Close grip: 405x3, 385x5, 365x8, 365 5x5
Overhead press: 315x3, 275 5x5, 295x5
floor press and 2 board: 455x3 495x1

dbc3po
08-14-2012, 05:18 AM
I like those goals. Im looking forward to seeing what you do next weekend.

corey_hayes
08-14-2012, 05:32 PM
Band Gms: 3x10
Standing pulldowns: 3x10
Abducters: 3x20

Squat:
55x5
145x2
255x2
345x2
loose jack briefs
455 3x2

Speed pulls: 315 5x1
more Standing pulldowns: 3x10

Last Squats and Deadlifts till meet day, im ready to get this shit over, i want to train

corey_hayes
08-16-2012, 05:42 PM
floor press:
45x8
95x5
135x3
185x2
225x2
275x2
315 3x3

Flat DB press: 100s 2x15
Pushdowns: 100 3x15
Pullaparts: 3x20
band upright rows: 3x15

quick and easy

corey_hayes
08-22-2012, 06:08 PM
3 days out... sitting at 242
IM FUCKING READY

Brian Hopper
08-22-2012, 06:17 PM
Good luck bro!!!

corey_hayes
08-26-2012, 04:42 PM
Ill post more later when i feel better but for now here is my meet video


http://www.youtube.com/watch?v=sXkvYohnBhQ

corey_hayes
08-27-2012, 04:04 PM
Meet Write up:

Sometime last week I decided I was way too much of a mental fatass to cut to 220 (aka i wanted pizza)...
So friday morning i arrive at the sweatt shop around 10:30 and step on the scale at 238 point something, who cares, after sitting around shooting shit with some of the sweatt shop lifters I headed over to mcdonalds to get a little extra bloat. The rest of the day was spent making fun of my training partner for cutting weight and eating as much as i could infront of him.

Meet day:
5am rolls around and im wide awake; I always wake up hours early if I have something important to do. After eating a few bites I head down stairs and get my shit ready to go. I was fourth flight and opened last on squat:

Squat:
65x3
155x2
265x1
355x1
Inzer predators:
465x1
555x1
Metal Jack Squatter:
665x1
Wraps:
750x1

Opener: 825 - Good
Barely had straps or wraps on, didnt need them for this. I was in the hole for about 2 seconds before getting an upcall

Second: 880 - XXX
Same gear set up which was a mistake, i hadnt ever trained with tight straps or wraps and obviously needed to, as i needed a little more stop in the whole.

Third: 880 - Good
After AJ Roberts bitched at me for being a vagina with my straps I decided to actually try to use them, set them at about a 6/10 and wraps also about a 6/10, this was enough support for the 880... Wish i would have done this earlier as i know i could have hit 900+

Now onto bench...
Again I was fourth flight but next to last this time..

Warm ups:
50x10
140x3
190x2
230x1
280x1
320x1
Slingshot:
370x1
410x1
Inzer Super Phenom:
460x1 - 3 board
500x1 - 2 board
590x1 - 1 board ... this was a misload, i asked for a quarter and somehow got a plate without ever noticing

Opener: 600- Good
Perfect is all i have to say

Second: 640- Good
Felt extremely good, put my belt on this time to give a little more shirt (gear whoring just isnt natural to me), raised my head a little bit which I did not like but hey, i got it...

Third: 670- XXX
I seriously only missed this by about 3/4th of an inch, so close... If my pec minor hadnt got injured a few weeks back and i could have actually did lockout work, this would have been an absolute joke.. Next time

Deadlift:

Warm up:
135x1
225x1
315x1
405x1
495x1

First attempt: 625- Good

Second attempt: 660- Good

Third attempt: 680 - Good
This is actually a suprise to me seeing as I only pulled conventional twice this cycle with the heaviest being 585x3.. Lockout slowed down and i felt the bar rolling so i put it on my thigh, pulled my head down hard and slid my hips through without ever moving the bar upwards... slick little move imo

Overall, Im happy... I knew a perfect day would be 2300 and a realistic day was 2200. I know how to improve what needs improved and I know what to do for next time. I had an absolute blast and really want to thank everyone that helped and supported me at the meet and along the way.

Now that im pro, its time to win some motha fuckin money.

corey_hayes
08-29-2012, 02:18 PM
Pro tag on my journal makes me look all fancy and shit

corey_hayes
08-30-2012, 06:12 PM
Warm up:
Purple band pushdowns: 3x10
Pullaparts: monster mini 3x15
Standing Band press: purple 3x10

Bench: -Pinky on Ring
45x10
95x8
135x5
185x3
225x2
275x2
315x2
Add 2 board:
365x2
405x4

Fat bar floor press:
225x8
275x8
315 x15,4,2 (rest paused)

Chest supported rows: 3 plates 3x15 low handles, 2x15 high handles
Band shoulder rotations: minis 3x10
Purple band pull aparts: 3x10
Green band pushdowns: 3x20

dbc3po
08-31-2012, 10:56 AM
Already back to work, I love it! I took Wednesday off, headache was still there. Although I bombed on the bench my skin color was impressive on the squats. Great job agian this past weekend, you had allot more in you. One of these days I hope to be as strong as you.

corey_hayes
08-31-2012, 12:37 PM
fuck, youre strong as dick just havent put it together on one day yet... I couldnt stand not doing something, so instead of going heavy and going for a PR i stopped and did reps, less than i had hoped, but still <90%...

Im thinking about putting the raw meet off and doing another geared meet by the end of the year and pushing the total up over 23, hopefully

corey_hayes
09-01-2012, 02:34 PM
Warm up:
purple band gms: 3x10
Green band pulldown abs: 3x10
Green band pulldowns: 3x10

3 in block pulls: with power bar
...
315x6
405x6
495x6

SSB squats: with deadlift stance, no belt
155x8
245x8
335x8

Belt squat: 180lb 3x10
GHR: bw x30 total
KB sit ups: 25s 3x15

corey_hayes
09-04-2012, 06:15 PM
Skipped bench sunday, forearm splints hurt a nigga....

Warm up:
Pullaparts: mini band 3x15
purple band GMs: 3x15

Squat:
+200 chain
55x5
145x2
255x2
345x2
+ titan boss briefs
485 6x2

SSB GMs: 155 3x10
One leg rev hyper: 25lb 3x12
Split squats: 50lb 3x10
Pulldown abs: green band 3x15

good workout, the boss briefs are a bit different that preds but alot more support
and in other news, arms hurt like fuck as usual

corey_hayes
09-06-2012, 06:11 PM
Floor press:
+80lb of chain
45x8
95x6
135x3
185x2
225x2
275x2
315x2
345x2
- forearms were really limiting me by 275, this is good enough for 14 weeks out though

Buffalo bar bench:
145x8
195x8

Tricep exts: 25s 4x15
side raises: 25s 3x10
Green band pushdowns: 4x20
orange band Pullaparts: 4x15
orange band rows: 2x20
Fatbar curls: 25 2x50

I really couldnt do anything heavy today so i made up for it on the assistance work, im going to start my special injury recovery protocol tonight, should speed up the healing process very quickly

tylerrc55
09-07-2012, 07:09 PM
Great work being done in here Corey!!! Ive got a question about your training if you dont mind, I noticed you pick a second barbell movement after your ME movement on bench days. Do you just work up to a pretty heavy(ish) set of 5 or so or work up to an actual 5RM on that exercise?

tylerrc55
09-07-2012, 08:10 PM
ah shit nvm brotha! just saw you posted a full description on a note in FB. got it covered!

corey_hayes
09-07-2012, 08:40 PM
ah shit nvm brotha! just saw you posted a full description on a note in FB. got it covered!


I found that i really just needed more volume with my bench work, im not as muscular as i want to be or as muscular as i need to be so for now size = strength... The volume with the barbell movement also works better for me because im really groove and technique dependant on bench, id rather do shit that builds up my bench groove muscles than just randomly putting mass on... make sense?

corey_hayes
09-08-2012, 02:57 PM
Warm up:
Purple band GMs: 3x10
Pull aparts: MM 3x15

Speed deads:
+ double mini bands (220 at top)
135 3x1
225 2x1
315x1
385 8x1

SSB squats: no hands, no belt, conventional deadlift stance
155x8
245x8
335x8
350x8

Dumbbell Deficit round overs: 80 3x8
GHR: 4x10
Bench press abs: + dbl minis 3x10

Video will be up later... used a single ply titan suit and went semi sumo, i think its the ticket

corey_hayes
09-09-2012, 10:04 AM
http://youtu.be/n3czsGPyKOM

corey_hayes
09-09-2012, 02:48 PM
warm up:
pushdowns: mini 3x15
pullaparts: 3x15
band presses: 3x15

Fat bar/ 3 board/ double light bands (200lb)
45x5
135x5
185x5
245 4x5
295x10 - with titan ram

Seated shoulder press:
...
235 3x8

Fat bar Close grip: (with a 3xl reactive sling shot to take pressure off pecs)
225x20
225x30

Assistance work:
Standing pulldowns: 100lb 3x25
Pullups: 3x5
Pushdowns: green 3x20

tylerrc55
09-10-2012, 04:55 PM
I found that i really just needed more volume with my bench work, im not as muscular as i want to be or as muscular as i need to be so for now size = strength... The volume with the barbell movement also works better for me because im really groove and technique dependant on bench, id rather do shit that builds up my bench groove muscles than just randomly putting mass on... make sense?

For sure brotha. Thanks for the explanation. One thing I noticed you do for the most part it seems, and I do as well is not nearly as many singles on ME work. I asked for a few peoples advice and they told me either fewer exercises in my rotation or more, and neither helped at all. I literally went nowhere and even regressed even with more frequent deloading. So what I started doing is keeping my ME Bench work to max triples and squats/deads doubles with some singles on pulling sometimes but thats about it. I still use my slingshot for some overload work on pressing though if im feeling good that day.

And now that I read your setup explanation on fb i'm going to steal a page out of your book and start doing a second BB exercise for a 5-6RM and a shit load more overhead/military/close grip pressing so im going to have even more volume :D VOLUME = STRENGTH AND JACKEDNESS :strong: Loving the log/facebook powerlifting tips you post!!! keep it up!!

corey_hayes
09-11-2012, 07:31 PM
Cambered bar squat:
+200lb of chain
80x5
170x2
220x2
280x2
belt
370x2
briefs
530 3x2
570x2
wraps
630x2
700x1

SSB gms: 155 3x12
Frankenstein walks: 90 2 sets of 1 minute
planks: 45lb 2 sets of failure

i originally planned on doing a little more assistance work but the cambered bar really kicked my ass and on top of that i was honestly still sore from saturday's deadlift workout... video will be up later, alligater

corey_hayes
09-11-2012, 08:56 PM
https://www.youtube.com/watch?v=wJkEGfATtNc&feature=plcp

corey_hayes
09-13-2012, 07:11 PM
Bench:
45 3x15
95x5
135x3
185x2
245x2
295x2
335x2
405x2
455x2 - ram
Shirt on
535x1 -3bd
585x1 -3bd
635x1 -2bd
675x1 -2bd
705x1 -2bd
725x1 -2bd (45lb PR)

Bamboo bar: 75lb 3x20
Pushdowns: green 4x25
Side raises: 10s 2x20
Fat bar curls: 25lb x100

Needless to say, im happy with today
BW: 241

corey_hayes
09-13-2012, 07:33 PM
http://www.youtube.com/watch?v=qeFLYw7bNAQ&feature=plcp

underthebar
09-14-2012, 05:42 AM
Bench:
45 3x15
95x5
135x3
185x2
245x2
295x2
335x2
405x2
455x2 - ram
Shirt on
535x1 -3bd
585x1 -3bd
635x1 -2bd
675x1 -2bd
705x1 -2bd
725x1 -2bd (45lb PR)

Bamboo bar: 75lb 3x20
Pushdowns: green 4x25
Side raises: 10s 2x20
Fat bar curls: 25lb x100

Needless to say, im happy with today
BW: 241

Nice work man,,,,that's a hoooge PR

corey_hayes
09-15-2012, 03:04 PM
3in Block pulls: with power bar and no belt
135x5
225x5
315x3
405x3
495x1
545x5

SSB squats: Deadlift stance/ no belt/ no hands
155x8
245x8
335x1
385x8

Dumbell deficit round overs: 100s 3x10
Abs: 3x10

everyone felt kinda tired and beat up so we cut the assistance short today, i started light on the pulls this cycle in hopes of being able to jump 20lbs every 3 weeks ending with 605x5 which would have me in place for a hoooge pr

corey_hayes
09-16-2012, 02:26 PM
Fat bar 3 board press:
+ double lights (200lb)
45x5
95x5
135x5
185x5
225x5
275x5
315x8 - Ram

Seated military press:
135x8
225x20

Fat bar Close grip:
225 2x20


Shoulder whatevers: basically side/front/rear raises changing direction and hand position every few reps
10s x50
Tricep exts: 25s 2x15
Incline flys: 15s 2x20

corey_hayes
09-18-2012, 06:27 PM
Squat:
55x5
145x2
255x2
345x2
455x2
briefs
635x2
suit
700x2
...
775x1

Had to take the suit off for a while, my legs go pumped and went so numb i couldnt stand up, walked around a while and put it back on, 775 wasnt enough weight for this gear set up and it was getting real iffy in the hole so i cut it at one

corey_hayes
09-19-2012, 12:17 PM
http://www.youtube.com/watch?v=dPwWqggPHgQ&feature=plcp

corey_hayes
09-20-2012, 06:04 PM
Floor press:
45x8
95x5
135x2
185x2
245x2
295x2
335x2
405x2
425x2 PR

Fat bar: flat back no legs
135x8
185x8
225x15
275 2x8

Pushdowns: 3x30
Ez bar curls: 3x30


My arms really hurt today, i lose power at the bottom but the top end is nothing for me... Deloading bench this weekend and wont have a bar in my hands at all, hopefully this is what i need

corey_hayes
09-21-2012, 07:34 AM
http://youtu.be/zyvP7zDKI2g

dbc3po
09-21-2012, 12:30 PM
May of been using the straight bar the other day. Even with the long ass bull dog it jacks my arms up.

corey_hayes
09-21-2012, 12:34 PM
Its been on and off since i was about 18 but yea its the squat bar... i just dont feel right with my hands out wide but im gonna have to make it work

corey_hayes
09-22-2012, 04:46 PM
Sumo deadlift:
135x3
225x3
315x1
Suit
405x1
515x1
585x3

Rows: 3x15
GHR: 3x15
abs: 3x15

I really dont feel natural sumo yet so it was all over the place, really going to commit to it though.... Otherwise, i felt like pure dookie overall

https://www.youtube.com/watch?v=bp3ImMyYIkU&feature=plcp

corey_hayes
09-23-2012, 02:30 PM
Easy upper day:

side raises: 20s 4x12
Swiss bar extensions: 95lb 4x10
Incline DB press: 60s x50
swiss bar curls: 45lb 2x20

corey_hayes
09-25-2012, 07:43 PM
cambered bar squats:
+ 100lbs of hanging chain suspended by bands
80x3
170x3
280x3
480 5x3

Sumo deadlifts on belt squat:
90x10
180 3x10

one leg hyperextensions: 3x10 per leg
GHR sit ups: 3x10
pulldown abs: green 2x15

On the squats we were really trying to hit the core and learn to get tighter. To amplify the effects we didnt use a belt and we rolled the briefs down off of our bellys to reduce the support.
On the sumo deadlifts/belt squat i sunk those as low as i could and they blasted my hips but it didnt hurt at all, those are a keeper for sure.

corey_hayes
09-25-2012, 09:03 PM
https://www.youtube.com/watch?v=cUArzBVzgIw&feature=g-u-u

corey_hayes
09-27-2012, 08:37 PM
Bench:
45x8
135x5
185x2
245x2
295x2
335x2
365x2
405x2
455x2
475x1 PR

Pause bench: hold 1 inch above chest
275 3x8

Chest supported rows: 2.5 plates 3x15
Pullaparts: purple 2x20
JM press: 95 2x25

corey_hayes
09-28-2012, 02:58 PM
Deadlift
135x3
225x2
315x1
405x1
495x1
565x3
495 3x2

RDL: 225 3x8

Thats all.. have a required camping trip tomorrow so i lifted a day earlier and cut most assistance work out. Why? I cant walk 3 miles as is.


http://www.youtube.com/watch?v=Dp-PRsyDi6s&feature=youtu.be

corey_hayes
09-30-2012, 02:29 PM
Bench:
+double light bands (200)
45x5
135x5
+ 3 board
185x5
255x5
265x5
275x8

Seated DB overhead press: 100s 2x15
Chain tricep extensions: 25lb bar + 80 chain 2x25
football bar Pushdowns: 100lb 3 sets (each set is 10 reps with each grip)
normal Pullaparts: green band 2x25
shrugs: green band 2x25

good workout considering i had to hike 3hrs yesterday and then 2hrs today after sleeping in a tent... worst thing ever considering i only ate peanut butter

corey_hayes
10-02-2012, 07:34 PM
Squats:
55x8
145x2
255x2
345x1
briefs
455x1
535x1
635 4x1
725x1 - reverse double minis

Extra wide squats:
255 + 50lb of hanging kbs x10
255 + 80lb of hanging kbs x10

GHR: 2x10
GHR sit ups: 3x10
Band gms: 2x15

done... easy night, just 70% for some singles then up to 80% for a reverse band set

corey_hayes
10-02-2012, 10:03 PM
https://www.youtube.com/watch?v=R5QN6WorrQ4&feature=g-u-u

corey_hayes
10-04-2012, 08:09 AM
Went to Darkside strength and conditioning to train and talk with a few big time playa's at the juggernaut get together. Ended up sharing a bench with Mike Tuchscherer.

Bench:
45x8
95x3
135x3
185x2
225x2
315x2
365x2
415x2
Shirt on
545x1 - 3 board
585x1 - 2 board
635x - dumped upwards


Im use to the boss competition bench and had to bench on a slide in adjustable bench and a powerrack, needless to say shit wasnt right at all. Im a pampered princess and cant use a shitty bench to save my life... luckily this week was just to go up to my opener so no real work lost.. Ill probably just train assistance today because i didnt do jack shit

corey_hayes
10-05-2012, 06:10 PM
Benched again because i give not one fuck...

Bench:
95x10
135x3
185x2
245x2
295x2
Add 2 board
335x2
385x1
425x1
460x1 PR
335x10

Close grip: No feet
295x10 -2 board

Extra wide pauses: 245 2x10
Pulldowns: double light band 10x10
Pullaparts: lights 3x15
One arm overhead press: 25 x50 reps

corey_hayes
10-06-2012, 01:22 PM
Deadlifts:
135x2
225x2
315x1
405x1
suit
495x1
595x3
635x3 - 3in blocks

Olympic squats:
325 x32 mother fuckin reps

heart attack : 3 sets of 10

Pulldown abs: blue band 3x15

video will be up later, im dying

corey_hayes
10-07-2012, 01:14 PM
Bench:
45x5
95x5
135x5
185x5
225x5
305x5
325x5
345x6

Facepulls: 2x50
Overhead tricep ext: 2x50
Band flys: 2x50

Pretty killed from idiotically benching three times this week so i just pumped alot of blood in there to speed up recovery, ill bench again thursday then take next sunday off or just do bench and leave

corey_hayes
10-07-2012, 05:28 PM
https://www.youtube.com/watch?v=xW9or3FKmcA&feature=g-u-u


https://www.youtube.com/watch?v=zeuOgE_NT74&feature=g-u-u

Polk17
10-07-2012, 05:55 PM
Solid work man... I have my own Garage Gym like y'all, not quite the team you have though...

corey_hayes
10-09-2012, 08:17 PM
Cambered bar squat:
+100lbs of hanging chain (suspended by bands)
80x5
170x3
260x3
350x1
440x1 (raw pr with straight weight, wraps and belt is only 600ish?)
Briefs on, rolled off of my belly:
530 4x3
- All without belt

SSB GMs: 155 3x10
Belt squat Deadlifts: 90x10, 180 2x10
Spread Eagle Sit-ups: +10lb 3x10

good workout, the cambered bar is HARD AS FUCK
Body weight: 238
V

corey_hayes
10-12-2012, 09:13 PM
Floor press:
+80 chain
45x8
95x5
135x3
185x2
225x2
275x2
315x1
345x1
365x1 - strained my pec

DB overhead press:
100's x20,15

Chest supported rows: 135 4x10
Pullaparts: 4x20
pushdowns: 4x20

Cant really get ahead on bench because i keep straining pecs... will start rolling it tonight and saline tomorrow

after reassessing what ive been doing on bench and my lack of raw progress, stuff is about to change dramatically

corey_hayes
10-14-2012, 02:39 PM
Skipped Deadlift day, it was a easy day by design but I didnt want to risk pulling my pec more

Today:

Bench press: 45lb x100 reps ( changed grip every 10 reps)

Chain suspended military press: starting at the bridge of my nose
45x8
135x5
185x5
225 4x6

unilateral DB OH press: 60lb 2x12
Side raises: 20s 4x10
Rear delt band flys: micro-mini 3x20

DB tricep extension: 30s 4x10
Green band pushdown: 3x15
Orange band overhead tricep ext: 3x10

Doesnt look like anything major but im pumped all to fuck
slow negatives, flex at the top, etc..

corey_hayes
10-16-2012, 09:50 PM
SSB squats:
65x8
155x3
245x2
335x2
425x2
belt
515x2
545x1 -wraps
Briefs (no wraps)
605x2
700x2
750x1 - wraps

Deadlift on belt squat: 225 3x10
Hypers/sit ups/side bend superset: 3 sets of 10 each
CSR + arch: 3 plates 2x15
hill sprints: 5x40 yrd

corey_hayes
10-17-2012, 09:28 AM
https://www.youtube.com/watch?v=GepiQi1ntP8&feature=g-u-u

corey_hayes
10-18-2012, 06:26 PM
Bench:
bar x30
95x20
135x10
185x5
titan ram - protecting muh bewb
225x5
275x3
315x1

DB press: elbows in
45s 3x25

CSR: 3 plates + mini band 3x15
Cable flys: 25 per side 4x15
chest supported DB row: 35s 3x12
Pullaparts: orange 2x20
Band pulldowns: 2 oranges 2x15
Hammer curls: 35s 3x8
Fat bar curls: 25 x100

corey_hayes
10-20-2012, 02:42 PM
Deadlift:
135x3
225x3
315x1
405x1
Loose single ply bottoms
495x1
545x6
545x8 - straps

Chest supported rows: 3 plates + orange band x13,12
Erector crunches: 40lb x23,18
kneeling Pull down abs: Blue band x20,18

Best workout I've had in a long time... Going to keep my reps up since its offseason and limit my assistance but take everything to failure... Its build time, no more testing.

corey_hayes
10-20-2012, 05:32 PM
http://www.youtube.com/watch?v=5y1wxC8Lzm8&feature=youtu.be

corey_hayes
10-21-2012, 02:32 PM
Chain suspended Fat bar overhead press:
135x3
185x3
225x3
275x10
225x15

Floor skulls: 115 x15,15
Grenade Ball Side Raises: 15lb x20,18
Football bar pushdowns: 140lb x25(close)/ 15(medium)/ 12(wide)
Fat barl curls: 95lb x12,7


http://www.youtube.com/watch?v=BaFwDwoP44E&feature=youtu.be

Rock1984
10-22-2012, 01:31 AM
Great log.

How's your bench training gonna change?

corey_hayes
10-23-2012, 09:26 PM
Squat:
+ greens (200 top/150 bottom)
55x5
145x2
255x2
briefs
345x2
505 2x2
525 2x2
545x2

Belt squat onto 10in box: 270 x 17, 12
Band leg curls: average/onyx - x40,10 (cramped with every rep so i quit)
Side bends: 100lb x25,21 each side

All assistance took to failure, all the squats were real speed, next week ill bump all the squats up 20-30lbs
set myself a goal tonight, i have a 3 week green band phase then a 3 week straight weight phase planned out, by the end of the straight weight phase i want to hit 800x2 in my briefs and maybbbbbbe a light wrap if i need them

corey_hayes
10-23-2012, 09:27 PM
Great log.

How's your bench training gonna change?

just getting back to more basic stuff and more volume instead of trying to hit 1-3rm's every week
most going to rely on bench, boards, slingshots without any of the extra bells and whistles

corey_hayes
10-25-2012, 05:28 PM
Bench:
45 3x20
95 2x10
135x10
185x5
225x1
275x6
275x12 - reactive sling shot
315x8 - reactive sling shot
2 board
365x8 - ram

DB press: 35s 2x40
Cable flys: 25 per side x45,35
Hammer curls: 45sx18 45sx13

Pec is getting better, should be able to go up to 315 without any help next week

corey_hayes
10-27-2012, 12:55 PM
Deadlift:
135x3
225z3
315x1
405x1
loose single ply titan bottoms:
495x1
545x8 PR

3in blocks:
585x8 -straps
495x8 - raw conventional /no belt

CSR: + light band
3 plates x 18
3 plates x 12
3 plates x8 ----2 plates x8----1 plate x8 (drop set

Band rear delt fly: mini band x20, 15
Ab roller: + 25lb 2x15

good day, deadlift reps make me strong, i have to keep this up

corey_hayes
10-27-2012, 01:01 PM
http://youtu.be/xhWXLnw4FQ8

corey_hayes
10-28-2012, 12:05 PM
Chain suspended overheads:
95x5
135x5
225x3
295x6 PR
245x12 PR

Floor skulls: 125 x16,15
Grenade ball side raises: 20lb x21, 18 (each side)
Football bar pushdowns: 150lb x25, 15,12 (close/med/wide)
Fat bar curls: 95lb x12,10 45 2x10

corey_hayes
10-30-2012, 08:32 PM
Squat:
+ green bands (150 bottom/200 top)
55x6
145x2
255x2
345x2
briefs
455x2
545 2x2
595 2x2
635x2

Belt squat: 290 x20,15
green band leg curls: x45,25
Side bends: 100lb x30,25


http://www.youtube.com/watch?v=4N35C-CIiM8&feature=youtu.be

corey_hayes
11-01-2012, 05:58 PM
Bench:
45x20
95x8
135x3
185x3
225x3
275x3
315x8
365x8 -reactive sling shot
405x5 -ram
2 board:
405x8 - ram

Close grip 3 board: 315 2x8
Cable flys: 45 per side x27,18

Pec held up well, going to work on my set up some while my weights are down and try to get more actual benching in

corey_hayes
11-02-2012, 05:49 PM
Deadlift:
135x5
225x2
315x1
405x1
single ply briefs
405x1
495x1
585x5 Pr

3 in block pulls: w straps
635x5 PR

Hammer row machine: 2 plates per side x25,15
Vogelpohl Pulldowns: 90 x15,15

Flew from KY to sacramento so i was beat and just didnt feel like doing too much

corey_hayes
11-02-2012, 06:26 PM
https://www.youtube.com/watch?v=Nl8tEwbRPeE&feature=g-u-u

corey_hayes
11-06-2012, 07:05 PM
Buffalo bar squat:
+ greens
55x2
145 2x2
255x2
345x2
briefs
455x2
545x2
675x1
wraps
675x1

Wide Leg press: 10 plates x30,23
GHR (set up special): x8,6
Shoulder width pullups: x10,6,4

Squats felt good, wanted a double but they threw the hooks under after one and i just couldnt hold my breath that long, if i let it go i just crumble... the GHR's were set so that my shins were on the pad so it was really like a natural GHR with a foot plate, SO FUCKING HARD

corey_hayes
11-06-2012, 10:11 PM
https://www.youtube.com/watch?v=Goh3mbi3sAs&feature=plcp

corey_hayes
11-08-2012, 05:43 PM
Bench:
45x50
95x5
135x3
185x3
225x3
275x3
335x6
375x6 - reactive SS
405x6 - mad dog SS

Close grip 3 board: 315x8 -felt pec so stopped all pressing

CSR: 3p +purple band x12,10,8
dips: 3x15 (blood flow to pecs)
Hammer curls: 50s x10,8,6

Blah...

corey_hayes
11-11-2012, 11:29 AM
Deadlift:
135x3
225x3
315x1
405x1
455xs1
505x1

-Stopped here, had a reaction to some supplements that left me with flu like symptoms and just felt like complete shit

corey_hayes
11-11-2012, 11:30 AM
Military press: Standing
45x8
135x5
185x5
205x5
135x20
95x20 - BTN

Swiss bar bench: 225 3x10
Two arm DB row: 70s x16,12,10 (38 total)
Side raise: 15s x50
Pushdown: orange band x50

dbc3po
11-12-2012, 01:04 PM
You so scrong! Hows yer tit holding up?

corey_hayes
11-13-2012, 08:03 PM
its attached, just not real strong

getting tired of it so im starting to fill it up with saline and supplements everyday

corey_hayes
11-13-2012, 08:06 PM
Squat:
55x8
145x2
255x2
345x2
455x2
Briefs
545x3
615 5x3

SSB Oly Squats: 265 3x8
Straight leg DB Deadlift: 60s 3x8 (slow)
Shoulder width pullups: 3x8
Band crunches: monster mini 3x10


https://www.youtube.com/watch?v=Xeg3btKs97Y&feature=g-u-u

corey_hayes
11-15-2012, 08:21 PM
Bench:
+100lb of chain
45x12
95x3
135x3
155x3
185x3
205x3
225x3
245x3
275x3
Reactive sling shot on:
295x3
315x3

Close grip 3-board: 245 3x15
Band pushdowns: purple 4x25 (hold and squeeze at contraction)
CSR with arch: 2.5 plates 3x12
DB shrug/rows: 60s 2x20 (hold at top)
Hammer curls: 35s 2 sets of failure


https://www.youtube.com/watch?v=yyoQtygt7EM&feature=g-u-u

corey_hayes
11-17-2012, 12:14 PM
Deadlift:
135x3
225x2
315x1
405x1
495 8x1 ( in 2-3 minutes)

Snatch grip 2in block pulls: 315 2x12
Olympic back squats: 235 3x12
Orange band pulldowns: 3x20
Split squats 40lb 3x12

fuck...

corey_hayes
11-17-2012, 12:31 PM
https://www.youtube.com/watch?v=vOPYaX7ToDI&feature=g-u-u

corey_hayes
11-18-2012, 01:49 PM
Weakness Day - Just hitting the small forgotten muscles and the muscles that lag behind

Military press:
45x8
95x8
135x5
185 3x8

DB press: 50s 2 sets of 1 minute
Leg press calve raises: 10 plates 2 sets of failure
Hammer curls: 35s 2 sets of failure
Dragon flys: 2 sets of 8
Band crunches: 2 sets of 10
Kaz presses: 95 2 sets of failure


smoked... i like days like these, everything was super strict with no touch and no lockout, tension stayed on the muscle...
I also didnt count reps as they dont matter, im going for failure not a number

corey_hayes
11-19-2012, 05:06 PM
https://www.youtube.com/watch?v=TXBevhBXXG4&feature=g-u-u

corey_hayes
11-20-2012, 05:53 PM
Squat:
145x2
235x2
325x2
briefs
415x2
505 6x2
Reverse double minis
595x1
645x1

Olympic pause squats: 285 3x10
Chest supported row: 125 3x10
Band leg curls: 1x50
Band gms: 1x50
Band sit ups: 2x15

corey_hayes
11-21-2012, 05:23 PM
Bench:
45x10
95x8
135x5
185x3
225x1
275x1
315 5x5

Close grip 2 board: 205 2x20
Kaz Press: 115 3 sets of failure ( slow and constant tension, was getting 15-20 reps per set)
side raises: 10s 4x25
shoulder width Pulldowns: 130 4x20
DB shrugs: 60s 3x15

corey_hayes
11-24-2012, 12:06 PM
3in block pulls:
135x3
225x3
315x2
405x1
495x1
545x1
605x1
635x1
675x1
690x1
505x3

SSB oly squats: 295 3x10
Shoulder width pullups: 3x8
Leg press: 8 plates 1x50
abs: 3x10

corey_hayes
11-24-2012, 12:52 PM
https://www.youtube.com/watch?v=gtMOW08ZTno&feature=plcp

corey_hayes
11-25-2012, 05:55 PM
Military press:
w/Squat bar
60x8
110x3
150x3
200 2x8
150x15

DB bench: 50lb 2 sets of 1 minute
Hammer curls: 35s 2x failure
kaz press: 95 2xfailure
leg press calve raises: 10 plates 2 sets of failure
foot in front band abs: 2 sets of 15 per side

corey_hayes
11-27-2012, 07:39 PM
Squats:
60x5
150x2
260x2
350x1
460x1
briefs
550x1
640x1
750x1
Rev band
800x1
850x1

SSB front squats - oly style (no belt)
245 3x8

wide pullups: 2x8
Vogelpohl pulldowns: 90 2x15
Blue Band gms: 2x25

I dont think there was really weight on the bar... that easy

corey_hayes
11-27-2012, 09:03 PM
https://www.youtube.com/watch?v=wfdj9Ayvbks&feature=g-u

dbc3po
11-27-2012, 09:12 PM
squats looked good and strong buddy.

corey_hayes
11-29-2012, 07:52 PM
Floor press:
45x8
95x5
135x3
185x3
225x3
275x3
295 5x3

Close grip bench:
215x15
225x15

Swiss bar pushups: 4x25
Swiss bar fat man rows: 3x15
DB presses: 90s 2x15
EZ bar curls: 115 2x8


https://www.youtube.com/watch?v=V_9m_6x6Z6w&feature=g-u

corey_hayes
12-02-2012, 11:47 AM
Deadlift: 1in deficit (sumo)
135x3
225x2
315x1
405x1
505x5
545x3

Pulldown abs: green band 3x15

Feel like shit today, did just what i had to do and nothing more

corey_hayes
12-04-2012, 06:07 PM
Squat:
60x5
150x2
260x2
350x1
460x1
briefs
550x1
660x2
660x1

My hip feels out of socket, i got mad and just left after this... chiropractor tomorrow i guess

corey_hayes
12-05-2012, 06:44 PM
Squat... again:
150x3
260x2
350x1
briefs: put on early to protect hip
460x1
550x1
710x3
740x1

Front squat: just for a baseline
255x1
350x1

Leg press: 14 plates 3x15

JustinBlatnik
12-05-2012, 07:27 PM
go to chiro? how'd the hip feel today?

corey_hayes
12-05-2012, 08:58 PM
go to chiro? how'd the hip feel today?

Yea i got my pelvis adjusted a few hours before i lifted... wasnt 100% but i was good enough to get some work in

corey_hayes
12-06-2012, 06:14 PM
Bench:
45 6x10
95x3
135x3
185x3
225x3
275x3
2 board
315x3
345x3
365x3
- Stopped here because i was pressing lopsided due to my pec

extra wide bench: 225 3x8
Kaz press: 135 3 sets of failure
Pendlay rows: 185 3 sets of failure
upright row: 60lb x50 total

shit is getting old

corey_hayes
12-08-2012, 02:50 PM
Speed Pulls:
135x3
225x2
315x1
405x1
455 2x1
495 8x1 (no rest)

3in Deficit pulls w/o belt: 405x13
Barbell rows standing on deficit: 225 4x6
Front squats: 185 2x8
GHR: 2x5 (with no holes showing) 1x10 (one hole showing)
Band crunches: 3x15 with monster mini

Doesnt look like much but im beat. I started the weights on everything kinda low as im 12.5ish weeks out and want to stick with the same assistance for the duration of the training cycle if possible. Each week i will add weight or reps/sets.
The GHR's make me look like a pussy but with no holes showing my knees are on top of the pad, so its really a like a natural glute ham raise, each rep makes me want to puke and die

corey_hayes
12-08-2012, 07:14 PM
https://www.youtube.com/watch?v=mcYfYSOsWLE&feature=g-high-u

corey_hayes
12-09-2012, 01:46 PM
Military press:
45x8
95x8
135x8
185x3
225x4 (pr)
185x8
155x10
135x20

Klokov press: 95x8, 135x4 or 5
Close grip decline: 275 x10-4-2 (rest paused)
Skullcrushers: 55lb + monster mini under the bench - 2 sets of failure
Hammer curls: 60s 2x8
Face pulls/ sternum pulls: 45lbs x5 minutes straight

Good workout... Just trying to hit everything with some reps and avoiding pain or wear/tear. The close grip declines completely avoided the part of my pec that is hurt so expect to see alot more of them in the near future. The face pulls were at the end during a little team meeting, i did them from start to finish without stop...Why? Im not the best yet.

corey_hayes
12-09-2012, 04:40 PM
http://youtu.be/t6EtvO013-E

corey_hayes
12-11-2012, 06:17 PM
Squats:
60x5
150x3
310x2
490x2
briefs
620 3x3

Olympic squats: 325 2x8
Romanian deadlifts: (toes elevated) 315 2x10
One leg hyper extensions: 2x8 per leg
Abs: 4 sets of various shit

Ive been training at 230-232 most days but ive slacked on my diet lately and was 237 today so my briefs were alot tighter than normal since i gain all my bloat in my legs and gut... This meant i couldnt hold my air at all, i have to take my breath before the unrack and hold it for sets all the time as i cant get full with the bar in my back, well since i was about to explode after forcing myself to depth i was losing my air on the first rep and squatting with zero belly or air for reps 2 and 3..it was rough, im ready for some heavy singles haha

corey_hayes
12-13-2012, 05:49 PM
Reverse blue band bench: (add bands on at 245)
45x8
135x5
185x3
245x3 (bands on)
335x3
425x3
475x3
Regular Slingshot on:
475x10
515 3x3 - 3 board
385x10 - close grip
335x6 - close grip

Incline DB press:
90sx12
60sx17

Band pushdowns superset with rolling tricep ext:
greens x15 / 40s x10
greens x15 / 40s x6
greens x15 / 30s x8

Pullups: x15,8,5
DB shrugs: 90s 2 sets of failure
Side raises: 15s 2 sets of failure


Awesome workout.... My pec still isnt 100% so i didnt push the main work super hard, im kinda pressing crooked still so i dont need to push that. The reverse band board work did allow me to hit some pec free lockout work which i REALLLLLLLLLLLY need right now seeing as ill be shirting up soon and havent been able to really work lockout any. Ive made a plan for this meet that should allow me to bench 700 as long as nothing blows off

corey_hayes
12-15-2012, 01:33 PM
Deficit pulls: 1.5"
135x5
225x3
315x1
405x1
495x1

3in deficit: 425x8
Front squat: 225x8
Barbell rows: 275x8
Thoracic Extensions: 20lb chain 2x15
One leg slow reverse hypers: 20lb 2x15

Just enough to maintain, meet prep starts next week so i didnt wanna blow my load on anything

corey_hayes
12-16-2012, 12:09 PM
Military press:
45x8
135x5
185x1
225x3
205x8
Klokov press: 115x8 135x8

Fat bar Close grip decline: 275x10
Dips: (with reactive slingshot) 50lb db x22,20
EZ curl bar: 95x16
Hammer curl: 50 x13,9

All the assistance work was done to failure which is going to be how all my shit is done from now on, this is how i did my assistance work when i was strongest. I dont want to just be a good 3 lift competitor, i want to be strong from every angle. Out of position training and all that jazz isnt needed if every muscle you have is just fucking strong.. today was in and out quick

dbc3po
12-16-2012, 12:15 PM
I like it, thats why Im doing the 100 rep shit. You push yourself to get as many reps as you can on the sets

corey_hayes
12-18-2012, 06:26 PM
Squat:
60x8
150x5
240x3
330x1
390x1
470x10 (light wrap)
390x20 (lighter wrap)

Lay in floor x30 mins

Split squat: 150lb (75 per hand) 1x15 (each leg)
Leg press: 8 plates x40
GHR: one hole showing x11,8 (slowwwww negatives)
GHR situps: 10lb plate 3x10

Dunzo... Im raw again, its my true love and the gear just wasnt making my happy and it showed in my effort at the gym.


http://www.youtube.com/watch?v=GrmsupyARyE&feature=youtu.be