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Thread: My Geared Debut

  1. #1
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    A Cornucopia of Awesome

    Corey Hayes of Berea Barbell

    My best competition lifts are:
    Raw - 725/425/675 = 1825@220 as a JR
    Geared - 880/640/680 = 2220@242 also as JR

    Wanna know something? AX me
    Last edited by corey_hayes; 10-12-2012 at 09:22 PM.

  2. #2
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    Box squat:
    +green bands
    55x8
    145x2
    235x2
    325x2
    Briefs
    415x2
    505x2

    - stopped here as my pelvis shifted pretty bad, last time this happened and I pushed on I was out for a few months

  3. #3
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    Bench:
    45x8
    95x5
    135x3
    185x3
    225x3
    275x3
    315x3
    Add 3 board
    365x1
    405x1
    455x1
    475x0 - couldn't stay tight
    405x5
    425x4

    Bamboo bar: 105 2x20 155x20
    Skullcrusher triple sets: 65+ mini. 3x8/8/8
    Standing low row: 140 6x15
    Facepulls: purple 3x20

  4. #4
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    Sumo pulls:
    135x3
    225x1
    315x1
    405x1
    495x1
    Add suit
    585x1
    635x0... grip

    This was just a test day, my first time going sumo in years .. I credit the grip to lack of work honestly, I've let myself get lazy... my pelvis isn't fixed yet so I shouldn't have even pulled

  5. #5
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    Close grip:
    45x8
    135x8
    185x8
    225x8
    275x8
    345x8 PR

    3 board: competition grip
    + double minis
    135x5
    225x5
    275x5
    315x5
    365x5

    Chain suspended overhead press:
    135x8
    185x8
    225x8
    245x8

    Pushdowns: green band 5x20
    pullaparts: purple 5x10

  6. #6
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    Ssb box squat:
    65x8
    155x2
    245x2
    295x2
    335x2
    Briefs
    385x2
    425x2
    515x2
    565x2
    605x2
    655x2
    695x1... wasn't a Max but 2 wasn't there

    Chain suspended gms w ssb:
    155x5
    205x5
    245x5
    295x5
    335x5

    Wide paused leg press:
    10p x8
    12p x8
    14p x8

    Rev hyper: 180 3x15
    ABS and grip

  7. #7
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    Bench:
    +100 chain
    95x2
    135x2
    185x2
    225x2
    275x2
    295x2
    315x2
    335x2
    365x1. ... second was 90% there

    Fat bar floor press:
    +150 chain
    135x5
    185x5
    225x5
    275x5

    KB tricep ext: 25s 3x25
    Side raises: 15s 3x15
    Band pullaparts: purple 3x15

  8. #8
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    2.5in deficit pulls: with power bar
    135x3
    225x3
    315x3
    405x3
    495x3
    545x3

    Extra wide sumo: all double overhand
    135x5
    225x5
    315x5
    365x5

    Pendley rows: 225 3x8
    Straight arm pulldowns: 90 2x15
    Bench crunches w dbl minis: 4x8

  9. #9
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    Close grip:
    95x8
    135x8
    185x8
    225x8
    275x3
    355x7

    3 board: por
    +double purples
    135x5
    185x5
    225x5
    275x5

    Chain suspended overheads:
    135x8
    185x8
    225x8
    275x7

    Green band pushdowns: 3x20
    Band shoulder rotation: 3x15

  10. #10
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    box squat:
    + blue band (250)
    55x5
    145x2
    235x2
    285x2
    briefs
    325x2
    415x2
    belt
    465x2
    505x2
    545x2

    GM's: wide stance/shallow.... these are like worst case scenario squats
    +blue bands
    55x5
    105x5
    145x5
    195x5

    Wide pause leg press:
    10 platesx12
    10plates + orange bands 2x12

    double mini abducters: 2x25
    mini band adducters: 2x15
    Sit ups: 50lbs 4x12

  11. #11
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    Bw is 240 today... need to gain about 10 more lbs

    Tonight is reverse blue band bench

  12. #12
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    Reverse blue band bench:
    135x5
    225x3
    add bands
    315x2
    405x2
    455x2
    495x2
    545x2
    565x2
    585x2
    PR was 545x1

    Swiss bar w dbl minis:
    135x5
    185x5
    225x5
    245x5

    Bamboo bar tricep extra: 85 3x20
    purple band pullaparts: 3x15
    kettlebell curls 3x15

  13. #13
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    Speed pulls:
    + dbl mini bands
    315 10x1

    6in block pulls:
    + dbl minis
    315x5
    365x5
    415x5

    Pendley rows: 235 3x8
    ghr: + mini 3x10

  14. #14
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    Last edited by corey_hayes; 05-04-2012 at 08:54 PM.

  15. #15
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    Close grip bench:
    95x8
    135x8
    185x5
    225x5
    275x3
    315x1
    350x8 PR

    3 board: pinky on ring
    Double mini bands
    135x5
    225x5
    275x5
    315x5
    385x4

    Chain suspended overhead press:
    135x5
    185x5
    225x5
    275x9

    Green band pushdowns: 4x25
    Orange band facepulls: 4x15
    Curls
    Last edited by corey_hayes; 05-06-2012 at 04:27 PM.

  16. #16
    WBB Team Captain Coke's Avatar
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    Beastly work going on Corey, good job throughout!

  17. #17
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    Squats: into chains 2-3 inch high (kinda like a board press for squat)
    145x2
    235x2
    325x2
    briefs
    415x2
    595x2
    700x1

    Stopped here, planned on going suit bottoms up into the 8s but my hip is basically seizing up when i put alot of weight on it and contract... ill get this fixed this week hopefully... im a pussy

  18. #18
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    Bench:
    45x5
    95x5
    135x2
    185x2
    225x2
    275x2
    315x2
    365x2
    405x2 PR
    455x2 - dbl ply ram
    Shirt on: sdp
    +3 board
    495x2
    545x2
    585x2
    + 2 board
    585x2

    Green band pushdowns : 2x25
    Band pull aparts : 3x15
    C.g. Pullups: 2x8

  19. #19
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    BW: 242 before workout

  20. #20
    Moderator Brian Hopper's Avatar
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    Some strong lifting!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #21
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    Zercher pulls:
    135x5
    225x5
    315x5
    365x5
    415x5

    Rev hyper: 180 2x12
    Glute bridges : 90 2x15
    Barbell rows: 225 3x8
    shrugs: 225 3x15
    ABS 4x10

  22. #22
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    Close grip bench:
    45x8
    135x5
    185x5
    225x3
    275x1
    315x1
    355x7 (and 8/10ths)

    3 Board: POR
    double light bands (200lbs tension)
    135x5
    185x5
    225x5
    285x5

    Chain suspended overhead press:
    135x5
    185x5
    225x5
    285x6

    Blue band push-downs: 5x10
    hise shrugs: 135 3x20
    bench set up band pull aparts: purple 2x20

  23. #23
    WBB Team Captain Coke's Avatar
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    Holding on to some fine numbers man.

  24. #24
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    SSB squat:
    + green bands (200 tension)
    155x2
    245x2
    335x2
    briefs
    425x2
    475x2
    515x2
    565x2

    Sumo straight leg block pulls: these are really to teach me to arch, pull back, and push my hips threw
    135x5
    225x5
    315x5
    405x10

    Glute bridges: 110 3x15
    Green band abs: 4x10
    Side bends: 90 3x10 per side


    back pump was too bad to do more actual work and not little shit, only had one spotter so i didnt push my squat up anymore

  25. #25
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    Floor press:
    +80 chains
    45x8
    135x5
    185x2
    225x2
    275x2
    315x2
    355x2
    385x2 (50lb pr)

    Buffalo bar bench: (about a 1 inch camber)
    145x5
    235x5
    285x5
    335x5
    375x5

    Football bar pushdowns: 140 6x10
    Pullups: 25 total
    Purple band pull aparts: 2x20

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