My Geared Debut

[corey_hayes]

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]

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]

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]

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

[corey_hayes]

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]

Looking very solid. Im expect you to make a big splash on the gear scene come August.

[corey_hayes]

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

[corey_hayes]

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]

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]

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

[corey_hayes]

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]

[corey_hayes]

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

[corey_hayes]

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

[corey_hayes]

Squat:
+250 band
55x6
145x2
255x2
345x2
480 8x2

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

[corey_hayes]

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]

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]

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]

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

[corey_hayes]

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

[corey_hayes]

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
...

[corey_hayes]

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]

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

[corey_hayes]

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]

How does the pec feel?