Coreys road to elite

[Corey165]

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)

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[CROWLER]

HI COREY!

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

CROWLER

 

[Corey165]

thankx man

 

[Corey165]

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

 

[Corey165]

some pics from this morning

 

[Beelzebub]

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?

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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....

 

[Corey165]

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

 

[Corey165]

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

 

[wrestler119]

Dont shoot yourself!

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

started eating alot, weight is 173 after workout

 

[Corey165]

dont you all just love cramps

 

[wrestler119]

I have looke into my crystal ball and I have a sneaking suspicion you will be getting bigger and stronger in the coming weeks.

 

[Corey165]

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....

 

[Corey165]

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....

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

Extra Workout:

Flat DB bench:
40 2x25

Incline:
mini band behind my back
25 2x20

BHN Press:
45 2x20

Pull aparts:
2x20

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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 ****

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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

 

[Corey165]

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....

 

[Corey165]

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

 

[Corey165]

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

 

[Ubiquitous]

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

 

[Corey165]

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

 

[Corey165]

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...

 

[Corey165]

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

 

[Corey165]

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

 

[wrestler119]

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

 

[Corey165]

lmao i think he got pissed at that one

 

[Corey165]

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

 

[Corey165]

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