My Geared Debut

[corey_hayes]

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

[corey_hayes]

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]

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]

https://www.youtube.com/watch?v=wfdj9Ayvbks&feature=g-u

[dbc3po]

squats looked good and strong buddy.

[corey_hayes]

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]

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]

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]

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]

go to chiro? how'd the hip feel today?

[corey_hayes]

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]

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]

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]

https://www.youtube.com/watch?v=mcYf...ature=g-high-u

[corey_hayes]

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]

http://youtu.be/t6EtvO013-E

[corey_hayes]

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]

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]

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]

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]

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]

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.