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corey_hayes
11-07-13, 1:42 pm
So Im new around here; My names Corey Hayes. Im a juggernaut training systems athlete and a former training partner of B. Lilly. I created and wrote the cube extreme, a 3x a week cube method spin off. Im 1 of 3 approved cube method trainers. Im an online powerlifting coach, I pride myself on my success rate. My star client being mutliple world record holder Caitlyn Trout.

I even lift myself haha. I have a meet PR best of 1825@220 raw as a Jr and 2200@242 geared as a Jr. Both are considered Pro, whatever that means in a sport with no money.

Ive had a hard journey since my 1825 total. Over the past two years I have herniated my l5/s1 leaving me unable to use the posterior side of my left leg for a few months and went through a series of pec strain/tears thats left me unable to train bench at 100% until lately. These both had me down and feeling sorry for myself but Ill allow no more of that shit.

This past weekend was my first raw meet back after all of this. Im disappointed in the outcome but its a "restart" for future plans of domination.




www.youtube.com/watch?v=ULph37iSiiM


This lit the fire, this made me hungry. Ill be tracking my workouts here as well as JTS so I can have more interaction and feedback.

LETS GO

Universal Rep
11-07-13, 1:44 pm
So Im new around here; My names Corey Hayes. Im a juggernaut training systems athlete and a former training partner of B. Lilly. I created and wrote the cube extreme, a 3x a week cube method spin off. Im 1 of 3 approved cube method trainers. Im an online powerlifting coach, I pride myself on my success rate. My star client being mutliple world record holder Caitlyn Trout.

I even lift myself haha. I have a meet PR best of 1825@220 raw as a Jr and 2200@242 geared as a Jr. Both are considered Pro, whatever that means in a sport with no money.

Ive had a hard journey since my 1825 total. Over the past two years I have herniated my l5/s1 leaving me unable to use the posterior side of my left leg for a few months and went through a series of pec strain/tears thats left me unable to train bench at 100% until lately. These both had me down and feeling sorry for myself but Ill allow no more of that shit.

This past weekend was my first raw meet back after all of this. Im disappointed in the outcome but its a "restart" for future plans of domination.

www.youtube.com/embed/ULph37iSiiM

This lit the fire, this made me hungry. Ill be tracking my workouts here as well as JTS so I can have more interaction and feedback.

LETS GO

Welcome brotha, have heard sum good thing about ya. What brought ya here, Brandon, Caitlyn or sumthin else?

corey_hayes
11-07-13, 1:47 pm
Welcome brotha, have heard sum good thing about ya. What brought ya here, Brandon, Caitlyn or sumthin else?

Neither. Ive lurked around and I enjoy the support and feel of the community. Great thinks happen when like minded individuals gather.

Universal Rep
11-07-13, 1:52 pm
Neither. Ive lurked around and I enjoy the support and feel of the community. Great thinks happen when like minded individuals gather.

If by like minded ya mean serious powerlifters, then that community is certainly growing here...

Kowboy
11-07-13, 1:52 pm
subbed for the log man, excited to watch this one.

corey_hayes
11-07-13, 2:10 pm
So starting my own programming a little early just to get back in with my crew. Ill officially start training hard on the 18th. I took my first weeks weights on the program and just subtracted 10lbs, they deload next week so i will too.
Bodyweight: 232

Bench: paused
45×10
95×10
155×3
220×3
297 6×3

1 board:
297 3×5

Close grip:
247 2×8

CSR: 115 in plates x30 total
Cable flys: 50 per side x30 total
Orange band pushdowns: x30 total

A normal cycle using my system is 5-6 months. I believe heavily in building the base up before peaking so I generally have clients run 3-4 months of high volume, starting light building speed and work capacity while getting heavier over time. I use variants of the squat, bench and deadlift for the real work. The assistance work always includes lats, the back is the basis of strength in most strong dudes eyes. I also include 2 other bodyparts that either need extra attention or high injury rate muscles to build tendon strength

Chase "BIG COUNTRY" Browning
11-07-13, 2:23 pm
Will be cool to get a look at your training. Im currently running the newest Cube variation, but like you mentioned above I'm focusing HEAVILY on back work my accessories. Lats every day.

Chase "BIG COUNTRY" Browning
11-07-13, 2:33 pm
should change your name to Corey "Schmedium Country" Hayes

SquatPressPull
11-07-13, 3:01 pm
Going to be subbed and watch this log. Considered some training from you but, dead engine in my truck has put a stop to a lot of things.

I'll be watching and good luck.

naturalguy
11-07-13, 4:08 pm
Welcome Corey

Jay
11-08-13, 11:39 am
Welcome. Saw a post on facebook that brought me here. Impressive numbers thus far. Having just competed in my first competition, Ill be checkin in here to get some tips.

Jay

corey_hayes
11-08-13, 8:46 pm
http://www.youtube.com/watch?v=Xo8dpCsXvTU

Squat: no belt, no wraps ,walked out, miserable
25kgx 3
80x3
150x3
210kgs/462lbs 6x3

Paused squats:
185kg/407lbs 3x5

Hip thrusts:
295 3x8

Hypers: 3x10
Knee raises: 3x10
T-bar rows: 100lbs 3x10

Again tonight I just subtracted 10 or so lbs from my starting weight so I could train with the crew. Everything felt good considering everything is different. Brought my stance in, walked shit out, no belt, no wraps. Im making everything as hard as possible, taking away all advantages so when I pull out the tricks, stuff will come easy.

J Wong
11-10-13, 5:54 pm
I really enjoyed watching you do those hip thrusts.

Are you still going to do RUM?

RedlegDbell
11-10-13, 7:46 pm
Subbed! Welcome to the forvm Corey.

corey_hayes
11-11-13, 7:02 pm
I really enjoyed watching you do those hip thrusts.

Are you still going to do RUM?

I dont think so, Im not really at the strength I want to be at yet to start doing the big meets like that. I have work that needs done first. Sooooo, ill let you have this one... THIS ONE haha

corey_hayes
11-11-13, 7:03 pm
Deadlift deload:

Deads: 1in deficit, normal bar, no belt
...
365 4x3

Rack pulls:
315 3x5

Front squat:
245 2x5

Leg curls: 80 2x15
One arm rows: 80s 3x10
Planks: 6x30s +45lb

Nothing really to talk about here. Next week starts my normal training.

corey_hayes
11-14-13, 1:37 pm
Bench deload:

Bench:
...
235 4x3

1 board:
235 3x5

Close grip
185 2x6

CSR: 2.5 plates 3x10
Pushdowns: 100 3x10
flys: 100 3x10

Thats it.. One more deload day and the real training starts.

corey_hayes
11-17-13, 3:58 pm
Training cycle starts now: Block 1: Week 1, Day 1

Military press:
45x8
135x5
175 3x5

Dead bench:
265 8 sets of 1

Close grip 2 board:
285 3x6

barbell front raises: 55 3x10
Chest supported rows: 2.5 plates 3x10
Pushdowns: 100 3x10

Prowler: no rest
350lbs 5x15yrd low handles
350lbs 5x15yrd high handles

Thats all.. Its light but you cant start base building with weights you struggle with. The volume will stay the same for about 3 months before i pick a meet to start tapering down to, everything goes up 5-10lbs a week for 3 weeks with week 4 being a deload every month.
The prowler is new, I havent really ever done cardio in my life but Im getting old (23) so i have to worry about the ole ticker...not really, reasons are completely vein.

RedlegDbell
11-17-13, 4:47 pm
Training cycle starts now: Block 1: Week 1, Day 1

Military press:
45x8
135x5
175 3x5

Dead bench:
265 8 sets of 1

Close grip 2 board:
285 3x6

barbell front raises: 55 3x10
Chest supported rows: 2.5 plates 3x10
Pushdowns: 100 3x10

Prowler: no rest
350lbs 5x15yrd low handles
350lbs 5x15yrd high handles

Thats all.. Its light but you cant start base building with weights you struggle with. The volume will stay the same for about 3 months before i pick a meet to start tapering down to, everything goes up 5-10lbs a week for 3 weeks with week 4 being a deload every month.
The prowler is new, I havent really ever done cardio in my life but Im getting old (23) so i have to worry about the ole ticker...not really, reasons are completely vein.
The prowler sucks but it does the job. Those low handles freaking destroy me haha

gwade
11-17-13, 10:32 pm
Training cycle starts now: Block 1: Week 1, Day 1

Military press:
45x8
135x5
175 3x5

Dead bench:
265 8 sets of 1

Close grip 2 board:
285 3x6

barbell front raises: 55 3x10
Chest supported rows: 2.5 plates 3x10
Pushdowns: 100 3x10

Prowler: no rest
350lbs 5x15yrd low handles
350lbs 5x15yrd high handles

Thats all.. Its light but you cant start base building with weights you struggle with. The volume will stay the same for about 3 months before i pick a meet to start tapering down to, everything goes up 5-10lbs a week for 3 weeks with week 4 being a deload every month.
The prowler is new, I havent really ever done cardio in my life but Im getting old (23) so i have to worry about the ole ticker...not really, reasons are completely vein.

Nice work. I'm a fan of the dead bench, brother!

corey_hayes
11-18-13, 8:14 pm
11/18 - Deadlifts - Block 1: week 1: Day 2

1in deficit deadlifts: no belt, stiff bar, dead stop reps
135x5
225x3
315x1
405x1
475 6x3

Bottom pin rack pulls: no belt
440 3x5

SSB no hands squat: no belt
270 2x8

Leg curls: 100 3x10
Ab coaster: 20lb 3x10
Chest supported rows: 125 3x10

Good workout. Got this all done in an hour believe it or not. I felt shitty starting out just from working all day then it hit me and I felt a little possessed, no rest was taken. The deads felt good and fast despite this being the hardest possible way of doing the exercise for me. Im weak off the floor, belt dependant and love a deadlift bar. The rack pulls have always been a struggle from me, I suck at breaking them off of the pins then they fly up, this will help alot. The rest is piddly.

brentwillisbgw
11-18-13, 9:00 pm
11/18 - Deadlifts - Block 1: week 1: Day 2

1in deficit deadlifts: no belt, stiff bar, dead stop reps
135x5
225x3
315x1
405x1
475 6x3

Bottom pin rack pulls: no belt
440 3x5

SSB no hands squat: no belt
270 2x8

Leg curls: 100 3x10
Ab coaster: 20lb 3x10
Chest supported rows: 125 3x10

Good workout. Got this all done in an hour believe it or not. I felt shitty starting out just from working all day then it hit me and I felt a little possessed, no rest was taken. The deads felt good and fast despite this being the hardest possible way of doing the exercise for me. Im weak off the floor, belt dependant and love a deadlift bar. The rack pulls have always been a struggle from me, I suck at breaking them off of the pins then they fly up, this will help alot. The rest is piddly.


How far off the ground were the weights for the bottom pin rack pulls? Do you prefer those over block pulls?

corey_hayes
11-18-13, 9:03 pm
How far off the ground were the weights for the bottom pin rack pulls? Do you prefer those over block pulls?

3 inches

They are actually harder for me, Im sure its just because i do blocks w a deadlift bar and rack pulls with a straight bar.

brentwillisbgw
11-18-13, 9:17 pm
3 inches

They are actually harder for me, Im sure its just because i do blocks w a deadlift bar and rack pulls with a straight bar.

Not that I'm good at block pulls by any means, but I'm getting better. I'm sure the bar bending helps. I'll try some of these next time I pull, though. Thanks.

corey_hayes
11-20-13, 8:22 pm
11/20 - Block 1: Week 1: Day 3

Paused bench:
45x10
95x5
135x3
185x3
225x3
275x3
310 6x3

1 board: touch n go reps
310 3x5

Close grip:
245 3x6

Cable flys: 70 per side 3x10
Pushdowns: 100 3x10
CSR: 125 3x10

This one took longer than I wanted despite me skipping rotation a few times. Too much talking in the group so I think I may change my workout time. I hate waiting and I hate sitting around between sets, Im already in the gym training people all day so the last thing I want to do is be in there more than need be.
Workout wise: Everything was fast which is the goal at the moment... Forearm was a little troublesome but ill get that worked out tomorrow.
Bodyweight: 230

D-NUTZ
11-20-13, 8:35 pm
Ill be following along man. I train at Under The Bar in Lima, OH where a few of the guys (and gals) are working with you. Its pretty awesome seeing them get so strong so fast. You're a smart dude

corey_hayes
11-20-13, 10:19 pm
Ill be following along man. I train at Under The Bar in Lima, OH where a few of the guys (and gals) are working with you. Its pretty awesome seeing them get so strong so fast. You're a smart dude

Appreciate it man... My clients go through some hell but its calculated old school hard work, never fails. Sara and Cody are both doing awesome.

corey_hayes
11-21-13, 4:13 pm
11/21 - Squat day: Block 1: Week 1: Day 4

Squat: walked out, no belt
50x8
140x5
230x3
320x1
410x1
475 6x3

Pause squat:
425 3x5

Hip thrusts: 1 second hold at top
315 2x8

Chest supported rows: 135 3x10
Leg raises: 3x10
Hypers: 3x10 (with chin tucked to hit glutes harder)

This was a son of a bitch... I said earlier this week I was belt and deadlift bar dependant but I truely am belt and monolift dependant on squat. Ive built my technique around a belt and monolift because Ive never made myself go without it. Well, 475 made a 700+ squatter feel like a bitch today. I know Ill benefit from this.

RedlegDbell
11-21-13, 4:30 pm
11/21 - Squat day: Block 1: Week 1: Day 4

Squat: walked out, no belt
50x8
140x5
230x3
320x1
410x1
475 6x3

Pause squat:
425 3x5

Hip thrusts: 1 second hold at top
315 2x8

Chest supported rows: 135 3x10
Leg raises: 3x10
Hypers: 3x10 (with chin tucked to hit glutes harder)

This was a son of a bitch... I said earlier this week I was belt and deadlift bar dependant but I truely am belt and monolift dependant on squat. Ive built my technique around a belt and monolift because Ive never made myself go without it. Well, 475 made a 700+ squatter feel like a bitch today. I know Ill benefit from this.
Lol that's good to know Corey. I almost never get to squat out of a mono. I guess that's why my squat had felt really strong in the 2 Mets I've done this far.
Could you give me any suggestions regarding hip flexibility? You helped me a great deal at the Lexington ABC several months ago. My back issues have been minimal since then. I still notice that my right hip joint is tighter than my left. Just stretch it a little extra to loosen it up? Thanks Corey! Any chance we'll see you in Columbus on Saturday?

corey_hayes
11-24-13, 4:33 pm
11/24/2013: Upper assistance Block 1: Week 2: Day 1

Military press:
185 3x5

Dead bench:
280 8x1

close grip 2 board:
300 3x6

Front raises: 65 3x10
Pushdowns: 110 3x10

Had to skip lats, Mom showed up wanting to buy me lunch and I cant really turn down free food. Mom being here also means a free house cleaning... Well worth the lat size I sacrificed IMO

corey_hayes
11-25-13, 9:35 pm
11/25/2013: Deadlift day – Block 1: Week 2: Day 2:

1in Deficit Deadlift: no belt, stiff bar
135×3
225×3
315×1
405×1
495 6×3

Bottom pin Rack pulls: no belt
465 3×5

Oly style SSB squats: no belt, no hands
285 2×8

Chest supported rows: 135 3×10
Leg curls: 120 3×10
Ab coaster: 40 3×10

This week was way easier than last week despite everything being up 15-20lbs. My forms better, im not dipping as low and using more hamstring now. Also, my abs were engaging alot better and my hips were aligned better from the hour or so of mobility work I did today. By mobility work, I mean laying in the gym floor on a lacrosse ball looking like a potato.
Rack pulls were actually harder than the floor pulls for me, I hate those things.

J Wong
11-25-13, 9:37 pm
Rack pulls and block pulls are both hard for me compared to pulling off the floor. It takes 10 minutes to get any amount of weight moving, then it'll go up fine.

ibnmahama
11-25-13, 11:02 pm
Rack pulls and block pulls are both hard for me compared to pulling off the floor. It takes 10 minutes to get any amount of weight moving, then it'll go up fine.


Am the same way with those

ibnmahama
11-25-13, 11:03 pm
11/25/2013: Deadlift day – Block 1: Week 2: Day 2:

1in Deficit Deadlift: no belt, stiff bar
135×3
225×3
315×1
405×1
495 6×3

Bottom pin Rack pulls: no belt
465 3×5

Oly style SSB squats: no belt, no hands
285 2×8

Chest supported rows: 135 3×10
Leg curls: 120 3×10
Ab coaster: 40 3×10

This week was way easier than last week despite everything being up 15-20lbs. My forms better, im not dipping as low and using more hamstring now. Also, my abs were engaging alot better and my hips were aligned better from the hour or so of mobility work I did today. By mobility work, I mean laying in the gym floor on a lacrosse ball looking like a potato.
Rack pulls were actually harder than the floor pulls for me, I hate those things.

The lacrosse ball is a killer, feel like crying some times,lol

corey_hayes
11-27-13, 8:31 pm
11/27/2013 - Bench day: Block 1: W2: D3

Paused bench:
45 3x15
95x5
135x3
185x3
225x3
275x1
325 6x3

1 board: touch n go
325 3x5

Close grip:
260 2x8

Chest supported rows: 3 plates 3x10
Cable flys: 60 per side 3x10
Pushdowns: 110 3x10

Everything felt fast as hell... Got my new gear from my sponser, Powerbelly Gear and was extremely impressed. I used the Super heavy Wraps tonight to bench with. The are really thick but have enough give that you can stretch them to wrap. They are built to last, the velcro is basically like super glue. That being said, If you know me, I dont tolerate crappy stuff so this isnt me saying they are good because they are free, Im saying they are good because they are good.
Check them out at www.powerbellygear.com

Úlfheðinn
11-27-13, 8:39 pm
The press is strong in this one. I'll be following..

bp455
11-28-13, 11:33 am
11/27/2013 - Bench day: Block 1: W2: D3

Paused bench:
45 3x15
95x5
135x3
185x3
225x3
275x1
325 6x3

1 board: touch n go
325 3x5

Close grip:
260 2x8


Chest supported rows: 3 plates 3x10
Cable flys: 60 per side 3x10
Pushdowns: 110 3x10

Everything felt fast as hell... Got my new gear from my sponser, Powerbelly Gear and was extremely impressed. I used the Super heavy Wraps tonight to bench with. The are really thick but have enough give that you can stretch them to wrap. They are built to last, the velcro is basically like super glue. That being said, If you know me, I dont tolerate crappy stuff so this isnt me saying they are good because they are free, Im saying they are good because they are good.
Check them out at www.powerbellygear.com
nice workouts good weights in benching.
thanks for the advice.
You were so
thanks for the advice.
You were so right I think I can fix the problem but starting over getting form(leg drive) w/lighter wts.
Good luck in lifting. I remember your name.

Have not competed nationally or really ranked in a few years.

right I think I can fix the problem but starting over getting form(leg drive) w/lighter wts.
Good luck in lifting. I remember your name.

Have not competed nationally or really ranked in a few years.

corey_hayes
11-29-13, 8:57 pm
11/29 Squat: Block 1: W2: D4

Squat: no belt
60x5
170x3
280x3
390x1
495 6x3

Pause squat: No belt
440 3x5

Hip thrust:
325 2x8

I got some nike Romaleos in and did all my work sets in them. I honestly like them alot, my squats were alot smoother and much lower. Despite being lower they came up easier than last week. I also tried squatting with my head down some and it seemed to keep me alot more upright. By the time I was ready to do assistance work it was time to close the gym so I went home, F it.

corey_hayes
12-01-13, 2:30 pm
11/29 Upper assistance: Block 1: W2D4

Military press:
45 3x10
95x5
135x5
195 3x5

Dead bench:
295 8x1

close grip 2 board:
315 3x6

Pushdowns: 110 3x10
Front raises: 45 3x10
CSR: 3 plates 3x10

RedlegDbell
12-01-13, 6:06 pm
I feel like a noob asking but what is dead bench?

corey_hayes
12-01-13, 6:29 pm
I feel like a noob asking but what is dead bench?

Bench starting on pins at your chest in the rack

RedlegDbell
12-01-13, 6:36 pm
Bench starting on pins at your chest in the rack

Oh okay. Wow that's one I haven't done in a long time. I certainly should though. Thanks Corey.

ibnmahama
12-02-13, 12:11 am
11/29 Squat: Block 1: W2: D4

Squat: no belt
60x5
170x3
280x3
390x1
495 6x3

Pause squat: No belt
440 3x5

Hip thrust:
325 2x8

I got some nike Romaleos in and did all my work sets in them. I honestly like them alot, my squats were alot smoother and much lower. Despite being lower they came up easier than last week. I also tried squatting with my head down some and it seemed to keep me alot more upright. By the time I was ready to do assistance work it was time to close the gym so I went home, F it.

Those hip thrust though... Glute killers.BTW thanks a lot for the tips on deads

corey_hayes
12-02-13, 8:32 pm
12/2 - Deadlifts: Block 1 W3D2

1in deficit Deadlift: no belt w power bar
135x3
225x3
315x1
405x1
515 6x3

bottom pin rack pulls: no belt
475 3x5

SSB olympic squats: no belt
295 x16

Leg curls: 110 3x10
Ab pulldowns: 140 3x10


So today was probably one of the harder workouts ever. On paper it isnt much but take away my belt, throw a deficit in there and do it on the straight bar and it is significantly harder. I have weak abs, herniated l5/s1 and weak off the bottom so you can imagine. The rack pulls tested me as well as thats just a shitty position. At that point, im pissed at being a fucking pussy so I punished myself by doing a set 16 on ssb oly squats instead of 2x8... Nobody notices normal.

corey_hayes
12-04-13, 7:34 pm
12/4 Bench day: B1W3D3

Paused bench:
45 3x10
95x10
135x3
185x3
225x3
275x1
345 6x3

1 board: touch n go
345 3x5

Close grip:
275 2x8

Pushdowns: 120 3x10
Flys: 110 3x10
Pullsdowns: 220 3x10

My back is out of line so I had to be careful not to twist on everything. Im a technical bencher, Im not very strong I just know how to move weight from point A to point B so I can feel if any little thing is off. Im lucky I didnt pull a pec honestly. That being said, the weights were flying up, just a little twist here and there.

corey_hayes
12-07-13, 2:09 pm
12/7/2012 Squat day: B1W3D4

Squat:
55x5
145x3
235x2
325x2
415x1
belt
515 6x3

Pause squats:
465 3x5

Hip thrusts:
295 2x8

Planks: 3 sets
Abs: 3 sets

Thats all.. This was a day late, last night I did mobility stuff for an hour and just couldnt get right, my hips were a mess but I figured out it was just inactive glutes. My hips are crooked too so I took my time today, luckily next week is deload and ill have time to fix these issues. I pussed out and put a belt on: FAIL. Ill probably move my stance back out, the close stuff is just beating me to death, wide doesnt do this for some reason. Ill add in lunges and leg press to compensate and build those muscles up without destroying myself.

corey_hayes
12-10-13, 6:33 pm
12/9/13 Deadlift day : B1W4D2

My pelvis is twisted, been a reoccuring problem since i herniated my l5 and s1 a few years ago. It created some imbalances which still havent been fixed so every so often im crippled for a few days. Oh well, I know how to correct it, it just takes a few days.

So I skipped the big lifts and went with all unilateral work to help straighten things out

Split squats: 40lb 3x10 per leg
Leg ext: 100 2x10 per leg
leg curls: 80 2x10 per leg
One leg hypers: 2x10
Pulldown abs: Green band 3x10

TGoetsch
12-11-13, 11:42 am
I hadn't seen this thread yet, but I'll definitely be keeping up on it!

J-Dawg
12-11-13, 12:38 pm
I hadn't seen this thread yet, but I'll definitely be keeping up on it!

x2--just came across this log now. Looking to learn a thing or two here from Corey!

corey_hayes
12-15-13, 4:20 pm
12/15 Upper assistance: Block 2 Week 1 Day 1

Military press:
45x10
95x5
135x5
205 3x5

Dead bench:
225x1
305 8x1

Close grip 2 board:
325 3x5

Chest supported rows: 3.5 plates 3x8
DB front raises: 30s 3x10
Pushdowns: 150 3x10

This felt great. Month 1 is usually rough as hell for all of my athletes and was the same for me. Feeling a ton stronger after deload so im happy about that. Changed some stuff up on my lower days to save my back and bring up my glutes and quads some.

corey_hayes
12-16-13, 8:55 pm
12/16 - Deadlifts Block 2: Week 1: Day 2

Deficit deadlift: added belt and deadlift bar back in
135x5
225x5
315x3
405x1
530 6x3

Sumo rack pull: plates 3in off ground
495 3x5

Leg press:
8 plates + blue band x50 total

GHR: 1 hole showing x30 total
Cable rows: 200 x30 total
Mcgill sit ups: 20lb x50 total

So im still out of alignment a little but no pain, i twisted a little deadlifting so I added straps after set 3 to pull double overhand. Ive found that as long as i do some over/under I keep my grip strength but if I do alot I start twisting more and fucking my back up. So I do a few sets of each then keep all of my other pulling work with straps. If you are new take this advice: Learn hook grip or switch your over/under to under/over every other workout and get use to it. Build your back up evenly.
The sumo rack pulls are much needed imo. These are meant to bring up my glutes. The leg press is to bring up my quads obviously. I have to force my legs to come down straight from years of wide stance knees out squatting. I cant even squat straight down with my feet shoulder width apart.

corey_hayes
12-18-13, 8:27 pm
12/18 - Bench day: Block 2 Week 1 Day 3

Paused Bench:
45x10
95x10
135x3
185x3
225x3
275x3
315x1
355 6x3

1 board:
355 3x5

Close grip:
290 2x8

Chest supported row: 3 plates + 25 x30
seated db cleans: 15s x30
Pushdowns: 150 x30


Bodyweight is just 232, Can someone send me some food? (hint: Banana pudding)... Everything felt good, started some medicine for my anxiety and its lowered my heart rate by about half so im breezing through these workouts like im actually in shape. Barely even sweating or getting out of breath. I like it.

corey_hayes
12-20-13, 8:59 pm
11/20- Squat day: Block 2 Week 1 Day 4

Squat:
50x10
160x3
270x3
400x1
belt
530 6x3

Pause squat:
475 3x5

SSB hypers: (chin tucked for glutes)
65lb 3x8

Front squat holds: 475 2x15 seconds -fuck
Decline sit ups: x30 total
unilateral leg press: 3 plates total x30 per leg
Shrugs:275 2x failure


http://youtu.be/EcyceM3WoMA

Moved out to my normal stance today for the first time in a while and felt much stronger. I am tight from lack of practice but that will come back with a little time, not stressing it as I have an easier time hitting depth in wraps because i can take some pressure off of my hips. Subbed in the ssb hypers for hip thrusts because I just feel them better, you cant really cheat them and its constant tension.

corey_hayes
12-23-13, 11:26 pm
12/22 - Upper assistance

Military press:
45 x10
95x5
135x3
185x1
215 3x5

Dead press:
320 8x1

Close grip 2 board:
335 3x6

Pulldowns: x30 total
skullcrushers/presses/skulls: 45lb+mini band 3x8/8/8
DB cleans: 20s x30 total

corey_hayes
12-23-13, 11:30 pm
12/23 - Deadlift

1in Deficit deadlift:
135x5
225x3
315x2
405x1
495x1
545 6x3

Sumo rack pull: 3in from ground
505 3x5

Leg press: 8 plates + blue band x50 total
standing leg curl: 50 x30 total

Doing most of my work with straps right now to try to fix my asymetrical pull. My hips are crooked most of the time and ive developed a twist in my deadlift. Its nothing major, very suttle but it has caused me problems here and there. Im fine doing lower volume but its alot of twisting on high volume days like this.

corey_hayes
12-26-13, 12:22 pm
pause bench:
45 3x10
95x10
135x5
185x3
225x3
295x2
370 6x3

sling shot bench
370 3x5

close grip
300 2x8


no time for assistance work, it was christmas and shitttttt

corey_hayes
12-27-13, 8:42 pm
SSB squat:
+200lbs of bands
65x10
175x2
265x2
285x2
375x2
Add powerbelly gear felony wraps
440x2
475x1

SSB GMS:
155 3x10

GHR:
+orange band 3x10

Set ups:
25s 3x10

Ab wheel rollouts:
3x10


http://www.youtube.com/watch?v=FbtGedL9q1g&feature=youtu.be

Had to change the training style due to training partners... Too many guys to do 1000 sets in a timely manner. Going to what I did when I was at GSB which is very Cube-esque.