Coreys road to elite

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  1. Extra Workout:

    Flat DB bench:
    40 2x25

    Incline:
    mini band behind my back
    25 2x20

    BHN Press:
    45 2x20

    Pull aparts:
    2x20


  2. Box squats:
    145x8
    195x5
    215x3
    235x3

    Deadlift: Conventional
    135x3
    225x5
    275x10
    300x8
    315x6
    340x4
    365x2
    385x1

    Close Grip pulldowns:
    160 3x8
    170x8
    180x8

    Shrugs:
    135x10
    225x10
    315 3x10

    T-Bar Rows:
    1 platex10
    2 platesx10
    3 plates 3x8

    Some db Preacher curls


    Awsome workout, except the deadlifts, cauz i hate conventional, but my lower back needs the strength, back was feeling good, biceps were about to bust from the pump
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  3. Speed Bench: 3 diff grips
    45x10
    135 3x3
    145 6x3

    Incline Bench:
    135x3
    165 3x5
    185 2x3
    195x3

    BTN Press:
    95 3x8

    External Rotations:
    20 3x10


    Pretty good workout

  4. Squats: atg, paused like every other on on the 315 sets
    135x3
    225x3
    belt
    315 3x3

    Wide Stance Speed pulls:
    135x1
    225 3x1
    275 3x1

    Hyper-extensions:
    with ssb
    65lbx8
    75lb 2x8

    Wide grip pulldowns:
    160 2x8

    BTN pulldowns:
    130 2x8

    Blue band GMS: 2x20
    Pulldown abs: 80lb 3x10
    Hanging Leg raises: 2x8


    Awsome workout, everything was easy as ****

  5. Bench:
    135x5
    185x3
    225x3
    245x3
    260x3 PR
    285x1 PR

    Floor Press:
    225x3
    245x3
    275x3 PR
    225x12 PR

    Incline Dumbell press:
    70s 2x10

    Dips:
    77lb kettle bell + 181bw
    6,6,10,8 = 30 reps

    External Rotations: 20lb 3x10
    Side lateral Raises: 25x10 30 2x10
    Pushdowns: 140x10 160 2x10
    DB preacher curls: 25x10 30x10

    Awsome workout...i believe working on my weakness' (incline, BTN press, and SPEED) on saturday has made a ****load of difference, my benches finally arent grinders

  6. Conventional Deadlifts:
    135x3
    225x3
    315x3
    365x3
    Belt
    405x3

    Sumo Deadlifts:
    315x3
    365x3
    belt
    405x3
    435x3 PR

    T bar Rows:
    1 platex10
    2 platex10
    3 platex10
    3plates + a dimex10
    3 plates + a quarterx10

    Shrugs:
    225x10
    275x10
    315 2x10
    335x10
    365 2x10

    Close Grip pulldowns:
    170 3x8
    200x8

    Dumbell Preacher curls: 30s 3x8
    Straight Arm pulldowns: 150 2x15

    Awsome workout, 405 conventional was rough. but sumo was all easy

  7. Speed Bench: 3 different grips
    45x10
    95x3
    135 3x3
    145 3x3
    155 3x3

    Incline:
    135x5
    185 2x5
    205x5 pr
    215x3 pr

    BTN press:
    45x10
    105 3x8

    Side raises: 25x8 30x8 35 2x8
    Cable Flys: 40x8 60 3x8
    Pushdowns: 150 4x8

    Good workout. speed was kinda slow. but im switching to high reps next week for 3 weeks

  8. ATG squats
    135x3
    225x3
    315x3
    belt
    345x3 possible pr
    365x3 PR!

    Hyper Extensions:
    ssb (65lb) x8
    85lb 2x8

    Dumbell Lunges:
    55's 2x8

    Pulldowns to the front: 170 2x10
    Pulldowns to the back: 130 2x10

    Hanging leg raises: 2x10
    Standing Crunches: 80 2x10

    AWSOME workout, the bodyweight is deffinately helping the leverages

  9. Bench:
    135x5
    185x3
    225x3
    245x3
    265x3 pr
    275x2.5 pr

    Low Pin Press: 3 inches off chest
    135 2x5
    225x3
    245x3

    Floor Press:
    225x3
    245x3
    275x3
    285x2.5 PR

    Side Raises: 30 4x8
    Dips: 77lb 3x10
    Pushdowns:140x10 170 3x8

    Pretty decent workout....

  10. Deadlift: sumo
    135x3
    225x3
    315x3
    405x1
    455x3 PR
    475x1 PR

    Tbar rows: Strict
    45x8
    90x8
    135x8
    160x8
    180x8 (4 plates)

    DB Rows: Strict
    100's 3x8

    Close Grip pulldowns:
    180 2x8
    160x10

    Good workout....used the new okie deadlift bar at the gym, thats prolly the reasoning behind the pr's
    •   
       


  11. took bench off yesterday due to excessive sleeping.....day after prom

  12. looking phenomenal for 17. Constant progression. Great work thus far. I'll keep an eye on this log.

  13. ATG Squats:
    135x5
    225x3
    315x3
    belt
    365x3
    375x3 PR
    ...need to loosen the belt

    Leg Press:
    6 plates x8
    8 plates x8
    8 plates and 2 quarters: 3x8

    Pullthroughs:
    200x10
    245x10
    290 3x10
    ( stack with someone holding 2 45s on it)

    Pulldowns:
    180 2x8
    160 2x10

    Some abs
    Some calves

    Pretty good stuff

  14. Bench:
    45x20
    135x3
    185x3
    225x3
    275x3
    285x3 pr
    300x1 pr

    Pin press: weight resting on my chest
    135x3
    185x5
    205 2x5
    -just getting use to the exercise

    Inclines:
    185 3x8

    BHN Press:
    115 2x8

    Cable Flys: 80 2x10
    Incline db flys: 50 2x10
    Side Raises: 35 2x10
    Tricep DB extenions: 35s 3x10

    Pretty awsome workout...

  15. Deadlift: okie bar
    135x3
    225x3
    315x3
    belt
    405x1
    475x3 pr
    495x1 pr

    Bent Over Rows:
    225 3x8

    Machine Shrugs:
    300 4x10

    Close Grip pulldowns:
    180 3x8

    DB rows:
    110s 2x8

    some biceps


    Pretty awsome day, pretty much did 500 raw

  16. Bench: bodybuilding style. elbows out, flat back, no leg drive
    135x10
    185x8
    225 3x8

    Incline DB:
    75x10
    60 2x15

    Military Press:
    115 3x8

    Some cable crossover ****
    50 pushdowns with green band
    blah

  17. Hey...3 guys at this table have benched 300. Not one of them drinks. How much you love 'em Bud Heavy?

  18. lmao i think he got pissed at that one

  19. Squat:
    45x5
    135x3
    225x3
    315x3
    belt
    365x1
    405x1 pr
    415x1 pr
    actually got a video of 415, will get later

    Leg press:
    6 plates x8
    8 plates x8
    10 plates 3x8

    DB one leg straight, one leg back things:
    30s 3x8

    Chamber Bar Goodmornings:
    135 3x8

    Abs, Calves


    Pretty good workout, will get video in a few minutes

  20. [nomedia="http://www.youtube.com/watch?v=lQtW1AcWBJU"]YouTube - Broadcast Yourself.[/nomedia]

  21. [nomedia="http://www.youtube.com/watch?v=xmd0YP08zfI"]YouTube - Broadcast Yourself.[/nomedia]

  22. Bench:
    135x10
    225x1
    275x1
    295x1
    315x.75
    275x3
    ill get it within a month, stalled but didnt come down

    Flat DB bench:
    80s 2x10

    BTN Press:
    95x8
    115 2x8

    Side laterals:
    35s 2x8

    bout it, had to make it quick, since im grounded, i snuck after work

  23. Deadlift:
    135x3
    225x3
    315x1
    405x1
    belt
    500x3 PR

    Bent over Rows: 225 2x8
    Yates Rows: 225 2x8
    Close Grip pulldowns: 180 2x8
    Band pulldowns: green and purples with pause at bottom 2x8
    kettle bell curls: 35 2x8

    Good quick workout, took about an hour

  24. Deload Squat day:

    gym wasnt open so i did outside stuff

    light tire flip:
    x10, x15

    Overhead Keg Squats: about 100lb of water
    2x10

    Farmers Walk:
    125 each 2x200ft

    Oly squats:
    135x10
    185x10

    Blaah

  25. Bench:
    135x8
    185x3
    225x3
    275 3x3

    Added reverse bands: ****ty bands, took like 50lb off the bottom
    275x3
    295x3
    315x3

    Military press: 135 2x8
    SS w/
    BTN Press: 85 2x8

    Cable Flys: 60 2x8
    Straight bar Skullcrushers: 85 2x8
    Pushdowns: 150 2x8

    balh nothing special, im dehydrated from working wayyyyyy to hard at work lol

  26. Deadlift:
    135x3
    225x1
    315x1
    405x1
    belt
    495x1
    545x0
    got it off the floor

    Pullups:
    wide x6
    close x6
    medium x6

    Facepulls:
    170 3x8

    few pulldowns


    this was a 20 minute workout...work is draining me, its not hard at all its just being in the sun all damn day...and not eating good

  27. Cory I see that you said your going to do a USAPL meet. When, and where. We are putting on a meet in Johnson city, TN some time in december. I will be a 165 proably go something like this 425+,315+,475+, 1215+ total, hit me up, love to see you there.Mark
  

  
 

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