635x0 ---- pissed me off, took suit off, went raw conv
655x1 - 3in matts
Leg press: 8 plates 5x10
fat bar bench: Inch above pause
Double light bands (200lb)
Upside-down kettle bell press: 25s 3x20
FB bar pushdowns: 90 3x10/10/10 ( 10 with each handle per set)
Pushdowns: greens x50
+ 125lb band
585x2 - 3in blocks
635x1 - 6in blocks
One arm pulldowns: 115 3x12
Competition is near so training deads after squats to get use to pulling fatigued... Squats were light this week to get ready for circa, deads werent too heavy but it was the start of a little cycle to get use to conventional deadlifts again
365x11 - slingshot
+ hanging 25s on all sets (weight not included)
65 + mini 3 sets of 8/8/8
Green band pushdowns: 4x15
635x1 - nosebleed
690x1 - nosebleed part 2
730x1 - nosebleed part 3
635x2 - 3in blocks
Frankenstein walks on belt squat: 2 minutes
Belt squat toe touches: 2 minutes
Last edited by corey_hayes; 08-01-2012 at 07:42 PM.
500 - 3bd
545 - 3bd
605 - 2bd
640 - 2bd
680 - 2bd
680 - 3bd
Green band pushdowns: 4x25
Just accessories today:
Exaggerated sit back belt squats: 3x10
straight leg walk on belt squat: 2 sets
Leg press: 2x20
belt squat Rows: 3x15
Close grip bench:
+ double light bands
Rev dbl mini
My dick is in the dirt basically, beat up and fried, perfect for 3 weeks out imo.. Squats were shit because i couldnt unrack at alll due to being fried so the bar kept inching up into an easier unrack position which fucked my form COMPLETELY up as i cant high bar 135 worth a shit... down week and a deload week and ill be ready to go
Im right there with you. Just trying to make it through this week pull my opener Monday in my suit (just to find where to put my straps) and coast into the meet.
500x1 - 2bd
545x1 - 2bd
600x1 - 1/2bd
my fucking biceps hurt, i hate straight bar squats for this very reason
Lower assistance/bullshit day:
Belt squat: 4 plates 3x10
Frankenstein walks: 5 plates 2-3 sets of 1 minute
Leg press: 10 plates 3x10
Green band gms: 2x15
dunzo.. Siders came down and benched, my volume will be up a bit after this meet
Incline dbs: 75s 2x30
KB overhead press: 25 2x25
Pushdowns: green 3x25
I need to post goals so ill will be held accountable for training, this helps insure im not as lazy anymore with shit and i have direction, i get too caught up in singles and constantly switching exercises which doesnt make me scrong...
heres some raw goals ive came up with
3in block pulls: 675x3, 635 5x3, 585 5x5, 585x8, 495x20
SSB close squats: 5 plates x8, 4 plates x20
Extra wide sumos: 495x5, 455x10
STRICT SSB GMS: 2 plates 3x12
GHR: green band 3x10
Squat w wraps : 585x8, 635x5, 675x3 (555x2 w greens)
Bench: 425x3, 405x5, 405 3x3, 365x10 (495 with slingshot/ram)
Close grip: 405x3, 385x5, 365x8, 365 5x5
Overhead press: 315x3, 275 5x5, 295x5
floor press and 2 board: 455x3 495x1
I like those goals. Im looking forward to seeing what you do next weekend.
Band Gms: 3x10
Standing pulldowns: 3x10
loose jack briefs
Speed pulls: 315 5x1
more Standing pulldowns: 3x10
Last Squats and Deadlifts till meet day, im ready to get this shit over, i want to train
Last edited by corey_hayes; 08-14-2012 at 06:34 PM.
Flat DB press: 100s 2x15
Pushdowns: 100 3x15
band upright rows: 3x15
quick and easy
3 days out... sitting at 242
IM FUCKING READY
Good luck bro!!!
Ill post more later when i feel better but for now here is my meet video
Last edited by corey_hayes; 08-26-2012 at 09:18 PM.
Meet Write up:
Sometime last week I decided I was way too much of a mental fatass to cut to 220 (aka i wanted pizza)...
So friday morning i arrive at the sweatt shop around 10:30 and step on the scale at 238 point something, who cares, after sitting around shooting shit with some of the sweatt shop lifters I headed over to mcdonalds to get a little extra bloat. The rest of the day was spent making fun of my training partner for cutting weight and eating as much as i could infront of him.
5am rolls around and im wide awake; I always wake up hours early if I have something important to do. After eating a few bites I head down stairs and get my shit ready to go. I was fourth flight and opened last on squat:
Metal Jack Squatter:
Opener: 825 - Good
Barely had straps or wraps on, didnt need them for this. I was in the hole for about 2 seconds before getting an upcall
Second: 880 - XXX
Same gear set up which was a mistake, i hadnt ever trained with tight straps or wraps and obviously needed to, as i needed a little more stop in the whole.
Third: 880 - Good
After AJ Roberts bitched at me for being a vagina with my straps I decided to actually try to use them, set them at about a 6/10 and wraps also about a 6/10, this was enough support for the 880... Wish i would have done this earlier as i know i could have hit 900+
Now onto bench...
Again I was fourth flight but next to last this time..
Inzer Super Phenom:
460x1 - 3 board
500x1 - 2 board
590x1 - 1 board ... this was a misload, i asked for a quarter and somehow got a plate without ever noticing
Opener: 600- Good
Perfect is all i have to say
Second: 640- Good
Felt extremely good, put my belt on this time to give a little more shirt (gear whoring just isnt natural to me), raised my head a little bit which I did not like but hey, i got it...
Third: 670- XXX
I seriously only missed this by about 3/4th of an inch, so close... If my pec minor hadnt got injured a few weeks back and i could have actually did lockout work, this would have been an absolute joke.. Next time
First attempt: 625- Good
Second attempt: 660- Good
Third attempt: 680 - Good
This is actually a suprise to me seeing as I only pulled conventional twice this cycle with the heaviest being 585x3.. Lockout slowed down and i felt the bar rolling so i put it on my thigh, pulled my head down hard and slid my hips through without ever moving the bar upwards... slick little move imo
Overall, Im happy... I knew a perfect day would be 2300 and a realistic day was 2200. I know how to improve what needs improved and I know what to do for next time. I had an absolute blast and really want to thank everyone that helped and supported me at the meet and along the way.
Now that im pro, its time to win some motha fuckin money.
Pro tag on my journal makes me look all fancy and shit
Purple band pushdowns: 3x10
Pullaparts: monster mini 3x15
Standing Band press: purple 3x10
Bench: -Pinky on Ring
Add 2 board:
Fat bar floor press:
315 x15,4,2 (rest paused)
Chest supported rows: 3 plates 3x15 low handles, 2x15 high handles
Band shoulder rotations: minis 3x10
Purple band pull aparts: 3x10
Green band pushdowns: 3x20
Already back to work, I love it! I took Wednesday off, headache was still there. Although I bombed on the bench my skin color was impressive on the squats. Great job agian this past weekend, you had allot more in you. One of these days I hope to be as strong as you.