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Old 12-08-2012, 12:00 AM   #1
corey_hayes
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Default Training for SPF Ironman Pro- day

Whats up guys? Im Corey Hayes, Professional level gear and raw competitor. Im a 220/242 skinny fuck.

Best meet lifts are:
Raw:
Squat: 725 raw 880 geared
Bench: 425 raw 640 geared
Deadlift: 680 raw

My geared numbers are after 3 months in the gear coming off of a 6 month lower body lay off due to a spine injury and a small tear in my pec. Im semi healthy and I've got my training cycles set up for a 2400 total, dont bet against me.

Training starts tuesday, 12 weeks out. Ill start my log tomorrow though with some deadlift action
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Old 12-08-2012, 12:10 AM   #2
BendtheBar
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Welcome to the forum Corey. Rock solid numbers. Creeping up on that elusive 2000 raw.

Smash it.
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Old 12-08-2012, 12:11 AM   #3
MikeM
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Nice numbers. Best of luck Corey.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 12-08-2012, 12:13 AM   #4
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Where are you from by the way?
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Old 12-08-2012, 07:20 AM   #5
Caitlyn.Trout
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Nice to see you make a log on here boyfriend , that 1000 squat is yours come March!
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Old 12-08-2012, 10:03 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Where are you from by the way?
Berea Barbell in Kentucky
I train with Brandon Lilly and of course my little lady, Caitlyn
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Old 12-08-2012, 04:52 PM   #7
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Speed Pulls:
135x3
225x2
315x1
405x1
455 2x1
495 8x1 (no rest)

3in Deficit pulls w/o belt: 405x13
Barbell rows standing on deficit: 225 4x6
Front squats: 185 2x8
GHR: 2x5 (with no holes showing) 1x10 (one hole showing)
Band crunches: 3x15 with monster mini

Doesnt look like much but im beat. I started the weights on everything kinda low as im 12.5ish weeks out and want to stick with the same assistance for the duration of the training cycle if possible. Each week i will add weight or reps/sets.
The GHR's make me look like a pussy but with no holes showing my knees are on top of the pad, so its really a like a natural glute ham raise, each rep makes me want to puke and die
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Old 12-08-2012, 05:32 PM   #8
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Welcome to mab!

Looking forward to see you hit that total!
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Old 12-08-2012, 05:40 PM   #9
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Welcome to the board. Great training.
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Old 12-08-2012, 06:03 PM   #10
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Helluva session Corey,lookin forward more!
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