My Geared Debut

[corey_hayes]

Easy upper day:

side raises: 20s 4x12
Swiss bar extensions: 95lb 4x10
Incline DB press: 60s x50
swiss bar curls: 45lb 2x20

[corey_hayes]

cambered bar squats:
+ 100lbs of hanging chain suspended by bands
80x3
170x3
280x3
480 5x3

Sumo deadlifts on belt squat:
90x10
180 3x10

one leg hyperextensions: 3x10 per leg
GHR sit ups: 3x10
pulldown abs: green 2x15

On the squats we were really trying to hit the core and learn to get tighter. To amplify the effects we didnt use a belt and we rolled the briefs down off of our bellys to reduce the support.
On the sumo deadlifts/belt squat i sunk those as low as i could and they blasted my hips but it didnt hurt at all, those are a keeper for sure.

[corey_hayes]

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

[corey_hayes]

Bench:
45x8
135x5
185x2
245x2
295x2
335x2
365x2
405x2
455x2
475x1 PR

Pause bench: hold 1 inch above chest
275 3x8

Chest supported rows: 2.5 plates 3x15
Pullaparts: purple 2x20
JM press: 95 2x25

[corey_hayes]

Deadlift
135x3
225x2
315x1
405x1
495x1
565x3
495 3x2

RDL: 225 3x8

Thats all.. have a required camping trip tomorrow so i lifted a day earlier and cut most assistance work out. Why? I cant walk 3 miles as is.

[corey_hayes]

Bench:
+double light bands (200)
45x5
135x5
+ 3 board
185x5
255x5
265x5
275x8

Seated DB overhead press: 100s 2x15
Chain tricep extensions: 25lb bar + 80 chain 2x25
football bar Pushdowns: 100lb 3 sets (each set is 10 reps with each grip)
normal Pullaparts: green band 2x25
shrugs: green band 2x25

good workout considering i had to hike 3hrs yesterday and then 2hrs today after sleeping in a tent... worst thing ever considering i only ate peanut butter

[corey_hayes]

Squats:
55x8
145x2
255x2
345x1
briefs
455x1
535x1
635 4x1
725x1 - reverse double minis

Extra wide squats:
255 + 50lb of hanging kbs x10
255 + 80lb of hanging kbs x10

GHR: 2x10
GHR sit ups: 3x10
Band gms: 2x15

done... easy night, just 70% for some singles then up to 80% for a reverse band set

[corey_hayes]

https://www.youtube.com/watch?v=R5QN...&feature=g-u-u

[corey_hayes]

Went to Darkside strength and conditioning to train and talk with a few big time playa's at the juggernaut get together. Ended up sharing a bench with Mike Tuchscherer.

Bench:
45x8
95x3
135x3
185x2
225x2
315x2
365x2
415x2
Shirt on
545x1 - 3 board
585x1 - 2 board
635x - dumped upwards


Im use to the boss competition bench and had to bench on a slide in adjustable bench and a powerrack, needless to say shit wasnt right at all. Im a pampered princess and cant use a shitty bench to save my life... luckily this week was just to go up to my opener so no real work lost.. Ill probably just train assistance today because i didnt do jack shit

[corey_hayes]

Benched again because i give not one fuck...

Bench:
95x10
135x3
185x2
245x2
295x2
Add 2 board
335x2
385x1
425x1
460x1 PR
335x10

Close grip: No feet
295x10 -2 board

Extra wide pauses: 245 2x10
Pulldowns: double light band 10x10
Pullaparts: lights 3x15
One arm overhead press: 25 x50 reps

[corey_hayes]

Deadlifts:
135x2
225x2
315x1
405x1
suit
495x1
595x3
635x3 - 3in blocks

Olympic squats:
325 x32 mother fuckin reps

heart attack : 3 sets of 10

Pulldown abs: blue band 3x15

video will be up later, im dying

[corey_hayes]

Bench:
45x5
95x5
135x5
185x5
225x5
305x5
325x5
345x6

Facepulls: 2x50
Overhead tricep ext: 2x50
Band flys: 2x50

Pretty killed from idiotically benching three times this week so i just pumped alot of blood in there to speed up recovery, ill bench again thursday then take next sunday off or just do bench and leave

[corey_hayes]

https://www.youtube.com/watch?v=xW9o...&feature=g-u-u

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

[Polk17]

Solid work man... I have my own Garage Gym like y'all, not quite the team you have though...

[corey_hayes]

Cambered bar squat:
+100lbs of hanging chain (suspended by bands)
80x5
170x3
260x3
350x1
440x1 (raw pr with straight weight, wraps and belt is only 600ish?)
Briefs on, rolled off of my belly:
530 4x3
- All without belt

SSB GMs: 155 3x10
Belt squat Deadlifts: 90x10, 180 2x10
Spread Eagle Sit-ups: +10lb 3x10

good workout, the cambered bar is HARD AS FUCK
Body weight: 238
V

[corey_hayes]

Floor press:
+80 chain
45x8
95x5
135x3
185x2
225x2
275x2
315x1
345x1
365x1 - strained my pec

DB overhead press:
100's x20,15

Chest supported rows: 135 4x10
Pullaparts: 4x20
pushdowns: 4x20

Cant really get ahead on bench because i keep straining pecs... will start rolling it tonight and saline tomorrow

after reassessing what ive been doing on bench and my lack of raw progress, stuff is about to change dramatically

[corey_hayes]

Skipped Deadlift day, it was a easy day by design but I didnt want to risk pulling my pec more

Today:

Bench press: 45lb x100 reps ( changed grip every 10 reps)

Chain suspended military press: starting at the bridge of my nose
45x8
135x5
185x5
225 4x6

unilateral DB OH press: 60lb 2x12
Side raises: 20s 4x10
Rear delt band flys: micro-mini 3x20

DB tricep extension: 30s 4x10
Green band pushdown: 3x15
Orange band overhead tricep ext: 3x10

Doesnt look like anything major but im pumped all to fuck
slow negatives, flex at the top, etc..

[corey_hayes]

SSB squats:
65x8
155x3
245x2
335x2
425x2
belt
515x2
545x1 -wraps
Briefs (no wraps)
605x2
700x2
750x1 - wraps

Deadlift on belt squat: 225 3x10
Hypers/sit ups/side bend superset: 3 sets of 10 each
CSR + arch: 3 plates 2x15
hill sprints: 5x40 yrd

[corey_hayes]

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

[corey_hayes]

Bench:
bar x30
95x20
135x10
185x5
titan ram - protecting muh bewb
225x5
275x3
315x1

DB press: elbows in
45s 3x25

CSR: 3 plates + mini band 3x15
Cable flys: 25 per side 4x15
chest supported DB row: 35s 3x12
Pullaparts: orange 2x20
Band pulldowns: 2 oranges 2x15
Hammer curls: 35s 3x8
Fat bar curls: 25 x100

[corey_hayes]

Deadlift:
135x3
225x3
315x1
405x1
Loose single ply bottoms
495x1
545x6
545x8 - straps

Chest supported rows: 3 plates + orange band x13,12
Erector crunches: 40lb x23,18
kneeling Pull down abs: Blue band x20,18

Best workout I've had in a long time... Going to keep my reps up since its offseason and limit my assistance but take everything to failure... Its build time, no more testing.

[corey_hayes]

[corey_hayes]

Chain suspended Fat bar overhead press:
135x3
185x3
225x3
275x10
225x15

Floor skulls: 115 x15,15
Grenade Ball Side Raises: 15lb x20,18
Football bar pushdowns: 140lb x25(close)/ 15(medium)/ 12(wide)
Fat barl curls: 95lb x12,7

[Rock1984]

Great log.

How's your bench training gonna change?

[corey_hayes]

Squat:
+ greens (200 top/150 bottom)
55x5
145x2
255x2
briefs
345x2
505 2x2
525 2x2
545x2

Belt squat onto 10in box: 270 x 17, 12
Band leg curls: average/onyx - x40,10 (cramped with every rep so i quit)
Side bends: 100lb x25,21 each side

All assistance took to failure, all the squats were real speed, next week ill bump all the squats up 20-30lbs
set myself a goal tonight, i have a 3 week green band phase then a 3 week straight weight phase planned out, by the end of the straight weight phase i want to hit 800x2 in my briefs and maybbbbbbe a light wrap if i need them