Coreys road to elite

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    Coreys road to elite


    Hey, my names corey, im 17 (since feb) and right now im about 170lb at a pretty low body fat, i compete in powerlifting

    my best competition lifts are:
    446 squat
    347 bench
    497 deadlift

    and best gym lifts are:
    475 squat 385 raw
    365 bench 275 raw
    505 deadlift 475 raw (conventional)

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    last monday

    13in Box squat: no belt
    135x5
    185x5
    225x5
    275x3
    295x1
    315x1
    gheyyyyyyy...this needs to come up, its time to get serious

    Blue Band goodmornings:
    4x20

    Hypers:
    65lb ssb bar 3x8

    Leg raises:
    2x15
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    last tuesday

    Some ghetto sled pulls: please, no one be offended by ghetto
    75lb chain in grass
    3x50yards forwards
    3x50 yards backwards

    Leg extinsion:
    50x30

    Leg curls: 1 leg per time
    30x20
    •   
       

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    last wednsday

    Bench:
    135x9
    165x7
    190x5
    205x3
    225x3
    205x5
    190x7
    165x9

    Incline DB: 60 2x8
    Floor press DB: 75 2x8
    DB military: 45 2x8
    Cable Flys: 70 3x10
    DB powercleans: 20 3x15
    Skullcrushers: 75 3x10


    Good workout.....lot of assistance,but it was all light to get a pump, so i can maybe get some hypertrophy
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    last friday

    13 in box:
    about 80lb of chain
    45x8
    135x8
    185x5
    205x3
    225x3

    Sumo deadlift:
    135x2
    225x2
    295x8
    315x5
    345x3
    belt
    365x3

    Shrugs:
    135x10
    225x10
    275 3x10

    Nuetral grip pulldowns:
    180 3x10

    Face pulls:
    hands over: 130 2x10
    hands under: 130 2x10

    DB hammer curls:
    40s 2x8

    Thick bar curls:
    55x10
    75 2x8

    good workout. quick too
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    last saturday

    3 Board Bench:
    135x5
    add 80-100lb of chain
    135x3
    185x3
    205x3
    225x3
    205 3x3

    CG Decline:
    135x5
    185x5
    205 4x5

    Pushdowns:
    3x15
    3 different grips


    Good workout, awsome pump
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    yesterday

    Squats: closer stance, like caleb williams
    all of these are atg
    135x5
    185x9
    205x7
    245x5
    belt
    265x3
    285x3
    265x5
    245x7
    205x9
    brutalx10

    Hypers with ssb:
    65lb 3x8

    Sled:
    45 80ft backwardsx1 forwardsx1
    90 backwardsx2 forwardx2
    135 backwardsx3 forwardsx3



    Good workout, will do abs later if im not to lazy, my hams are burning
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    today

    recovery:

    25lb kettlebell:
    x8 swings
    x8 snatch per arm

    55lb kettlebell
    x8 swings
    x8 snatch per arm
    x8 swings

    got the blood flowing nicely
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    HI COREY!

    WELCOME! I just saw this thread now. Looks GREAT keep up the good work.

    CROWLER
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    thankx man
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    Bench:
    45xa few
    135x3
    165x9
    190x7
    205x5
    225x3
    240x3
    225x5
    205x7
    190x9

    Assistance:
    Incline DB press: 65s 2x8
    DB floor press: 80s 2x7, ****in failed on 8th rep both sets
    KB OHP: 35 3x8 per arm

    Accessory:
    Cable flys: 50 2x8
    Seated DB cleans: 25 2x15
    Skullcrushers: 75 2x12

    Good workout, next week will be hard so ill take the volume down on the assistance and accessory for recovery purposes
    weight was 168, before my workout
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    some pics from this morning
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    nice work brutha. keep up with the log. you've got an excellent base, a lot more than I had at 17 y/o. what kind of diet you following? macros?
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    well right now its all over the ****in place, i eat crap whenever

    i should be getting back on track soon
    something like 100/350/350, im moving up to 181 weight class for a usapl meet in september, which means i can gain about 20lbs and be ok, im going for a few of there national records
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    Box squat:
    choked blue bands around safety bars 1 and 3
    145x8
    195x5
    215x3
    245x3

    Deadlift ( sumo of course)
    working on pretensing my muscles, makes it a ****ton easier off the floor
    135x3
    225x3
    305x8
    325x5
    355x3
    belt
    375x3

    Pullthroughs:
    180x10
    200 2x10

    Chest supported rows:
    90 2x10

    Close grip pulldowns:
    180x6
    felt really ****in weak, my back is pitiful, so i bumped it down to do the motion right, with no momentum
    120-130 didnt even look 2x10

    Seated rows: same thing with the pulldowns
    130 2x8

    Main exercises was good, thats all that really matters
    my back definately needs work, ill start doing an extra back day till its caught up
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    Bench:
    45x10
    135x5
    Add double minis (100 at top)
    135x3
    3 board:
    185x3
    205x3
    225x3
    4 board
    245x3

    Floor Press:
    185x5
    205x5
    miniband around back
    225 3x5

    good workout....
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    ATG Squat:
    135x5
    190x9
    245x7
    265x5
    280x3
    belt
    300x3
    belt off
    280x5
    265x7
    245x9

    Hypers With ssb: 3x8
    add another set next week

    Cable Rows: > handle
    130 4x10

    Leg Raises:
    2x15


    Good workout, squats feel easier this week for some reason, maybe getting use to actually doing reps
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    Bench:
    135x8
    190x9
    205x7
    225x5
    240x3
    250x2 wtf
    240x3 (surpose to be 5)
    225x5 (surpose to be 7)
    205x7 (surpose to be 9)

    so, that sucked big donkey ****

    so took the rest of the day easy

    Incline dumbells: 35s 2x20
    High pulls: green band 2x20
    Pushdowns: purple band 2x20


    ****in pitiful, i think its due to the volume on my assistance last week, so ill cut out the saturday workout and try this again next week...... if i dont shoot myself before then
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    Dont shoot yourself!
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    Box Squats:
    blue bands choked around rack hole 1 and 3
    45x10
    155x8
    205x5
    225x3
    245x3

    Deadlift: sumo
    135x3
    225x5
    315x8
    345x5
    365x3
    belt
    385x3
    easy as ****


    Cable rows: < handle to sternum
    150 3x8

    Facepulls:
    130 4x10

    Farmers Walk:
    135 per hand
    3x200ft ( turn at 100)
    around 30-40 seconds a pop

    Axle bar curls: 20x8 40x8 60x8 70 2x8

    Lat pushdown things: 100x15

    good workout,,,back pumped all to hell, deads and squats was speeeeeeedy
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    Squats:
    45x10
    135x5
    225x9
    260x7
    280x5
    300x3
    belt
    315x3
    300x5
    belt off
    280x7
    260x9

    Hypers with Chamber bar:
    3x10
    , will go 4x8 next week

    Pullthroughs:
    210 3x10
    (stack +10)

    Standing abs:
    90 3x10

    4-5 sets of TUT calves

    killllled, legs are cramping
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    started eating alot, weight is 173 after workout
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    dont you all just love cramps
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    I have looke into my crystal ball and I have a sneaking suspicion you will be getting bigger and stronger in the coming weeks.
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    Gay Day: i was bored

    Barbell curls: 95 3x8
    EZ bar curls: 65x8 85x8 105x6
    Concentration curls: 30 2x10 TUT - 3/4
    Pullups: 2x10 TUT 2/5

    gay over....
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    Bench:
    45x10
    135x8
    190x9
    205x7
    225x5
    240x3
    250x3 im thinking pr
    240x4.5
    225x6
    205x7.5

    Incline Barbell: touching my neck pretty much
    135 3x8

    DB Floor Press:
    70 3x8

    Cable Flys: out from the machine, to take the shoulders out of it
    30x8
    20 2x8
    10 1x10

    Side raises:
    30 3x8

    Pushdowns:
    100x10 120x10 140x10 120x12 100x12 80x15


    Workout was ok, speed was reallly good up till i was surpose to do 240x5, then i was moving like grandma....
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    Box Squats: choked blues
    45x5
    135x2
    165x8
    215x5
    235x3
    255x3

    Deadlift: sumo
    135x2
    225x2
    335x8
    365x5
    385x3
    belt
    405x3


    Close grip pulldowns:
    180x8
    200x8
    switched to different machine, much harder
    160 3x8

    Close grip cable Rows:
    160 3x8

    Lat pressdown things:
    100x10
    130 3x10

    some shrugs

    pretty good workout...next week starts my 4 week conventional cycle, should be tons of fun and pain....
    have videos, will post later
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    Bench:
    45x9
    138x5
    185x3
    135 9x3 (3 diff grips)
    to light for speed work really, but i was figuring out the whole release the muscle and catch it thing

    Incline:
    135x8
    155 3x5
    175 2x3
    185x3

    Behind the neck press: no leg drive
    45x8
    65x8
    85 3x8

    Dips: 2x10
    hammer decline: 2 plates per side 2x8 1 ppsx25
    External Rotations: 15 3x8
    Lying straight bar extensions: 85 2x8 supersetted with Straight bar cable curls: 120 2x8


    Awsome Workout....read a charles polquin article last night about structural balance, so im going to try to get all my percentages inline with my close grip bench (incline should be 83%, BTN press should be 81%ish, and external rotations should be 9%x8)
    Pump from hell, weight is skyrocketing
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    Squats: atg
    actually found a low bar position that was comfortable, my triceps touch my lats haha
    45xfew
    135x3
    225x9
    275x7
    295x5
    305x3
    Belt
    325x3
    305x5
    295x7
    275x9
    god damn, the x7 and x9 set was rough

    Speed Deadlifts: standing on 25's with shoes on
    135x1
    225 6x1

    Pullthroughs:
    225 3x10

    Smith machine yates rows: i know i know, its a new one, so i had to try it
    135x12
    185 2x12

    Pulldowns to front:
    150 2x10

    Pulldowns to back:
    120 2x10

    Awsome workout, horrible back pump
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    Bench:
    135x8
    185x3
    225x3
    245x3
    255x3 PR
    275x1

    Floor Press:
    135x3
    225x3
    245x3
    265x3 PR
    225x8

    Incline DB press:
    70 2x7
    50 2x10

    Dips:
    77lb kettle bell
    5,8,5,2 = 20 reps

    External Rotations:
    15 3x8

    Side raises:
    25 3x8

    Bent over laterals:
    15 3x8

    Good workout, im tired
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    Extra Workout:

    Flat DB bench:
    40 2x25

    Incline:
    mini band behind my back
    25 2x20

    BHN Press:
    45 2x20

    Pull aparts:
    2x20
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    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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    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
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    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 ****
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    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
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    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
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    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
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    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
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    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....
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    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
  

  
 

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