My Geared Debut

[Caitlyn_Trout]

Hey boyfriend, you're doing awesome!

[Alex.V]

So what exactly was your injury, man?

[corey_hayes]

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]

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]

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]

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]

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]

http://www.youtube.com/watch?v=fvndKiP4f_4

[corey_hayes]

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]

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]

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]

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]

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]

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]

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]

[corey_hayes]

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]

[corey_hayes]

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

[corey_hayes]

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]

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]

Hey its Dave, did you ever get your Jack suit in?

[corey_hayes]

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]

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

[dbc3po]

which do you like better the slingshot or the ram?