My Geared Debut

[corey_hayes]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Bw is 240 today... need to gain about 10 more lbs

Tonight is reverse blue band bench

[corey_hayes]

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]

Speed pulls:
+ dbl mini bands
315 10x1

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

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

[corey_hayes]

http://www.youtube.com/watch?v=UYRWhPoQtG0

[corey_hayes]

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]

Beastly work going on Corey, good job throughout!

[corey_hayes]

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]

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]

BW: 242 before workout

[Brian Hopper]

Some strong lifting!!!

[corey_hayes]

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]

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]

Holding on to some fine numbers man.

[corey_hayes]

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]

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