My Geared Debut

[corey_hayes]

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]

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]

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]

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]

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]

ah shit nvm brotha! just saw you posted a full description on a note in FB. got it covered!

[corey_hayes]

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]

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]

http://youtu.be/n3czsGPyKOM

[corey_hayes]

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]

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 VOLUME = STRENGTH AND JACKEDNESS Loving the log/facebook powerlifting tips you post!!! keep it up!!

[corey_hayes]

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]

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

[corey_hayes]

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]

[underthebar]

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]

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]

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]

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]

[corey_hayes]

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]

http://youtu.be/zyvP7zDKI2g

[dbc3po]

May of been using the straight bar the other day. Even with the long ass bull dog it jacks my arms up.

[corey_hayes]

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]

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=bp3I...U&feature=plcp