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10-17-2009, 07:10 AM
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#1
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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From Fitness Model to Powerlifter Musclepharm VP
Hi my name is Cory Gregory I have been a natural bodybuilder and fitness model for 10+ years and now i got bit hard by the powerlifting sickness. I will be posting my log here I have made alot of strides in 1 year i have been devoting to powerlifting. I keep a log of video and explain what i am doing feel free to ask any questions or offer help will be much appreciated. I train at my own gym in columbus Ohio call the OLD SCHOOL GYM and Westside Barbell. thx
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.......MusclePharm VP CoryG.....
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10-17-2009, 07:49 AM
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#5
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Registered User
Join Date: Feb 2008
Posts: 64
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10.14.09 ME Chest
10.14.09 ME Chest
Started off raw full range and i wasn't feeling really strong to be honest
but i pulled it together pretty well.
Raw Full range 225x5 275x3 315x3 365x1 375x1
Shirted work after 3 board 405 2 board 455
2 board 495(video below)
http://www.youtube.com/watch?v=-PhcyVlnrCc
then finished with a pretty clean 525 after that also on a 2 board
next I did football bar floor press 200 lbs 4 different handles 1x8 reps each handle
I did then high reps hammer strength seated rows 3x 30 reps
then I did 4x 20 rope press downs and was cooked.
Overall it was great workout jay fry was a great help and got to bull**** with louie and his wife for a few minutes was good night
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.......MusclePharm VP CoryG.....
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10-17-2009, 07:53 AM
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#8
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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Im caught up from last week I am really excited about this log and i am all in on getting strong!
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.......MusclePharm VP CoryG.....
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10-17-2009, 09:45 AM
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#9
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I AM PR HEAR ME ROAR
Join Date: Jan 2003
Age: 21
Stats: 5'10", 225 lbs
Posts: 4,544
BodyBlog Entries: 0
BodyPoints: 1285
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Whoa, you get to train at Westside Barbell? That's awesome. You seem to be pretty strong already, have you competed yet?
__________________
Methods are many,
Principles are few,
Methods often change,
Principles never do.
Last edited by ShutUpAndSquat; 10-17-2009 at 09:47 AM.
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10-17-2009, 10:42 AM
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#10
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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Quote:
Originally Posted by ShutUpAndSquat
Whoa, you get to train at Westside Barbell? That's awesome. You seem to be pretty strong already, have you competed yet?
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I have done only 2 full meets with single ply gear I went 540/440/520 1500
second meet i missed all my 3rd lifts barley I went 530 430 550 for 1510
I just missed a 575 squat and it was NASA so we had to get way deep on squat just missed 450 bench by my butt lifted 1 centimeter i think and my callous ripped off at 575 pull 1 inch from lockout it sucked was close to a good day.
right now i think with the guys that have been helping me I would say i am on pace for a
600 to 625 squat -500-525 bench and 600 deadlift. i have a push pull meet december 12th trying to go min 1100 if i can.
westside is real cool to train at I learned alot there so far
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.......MusclePharm VP CoryG.....
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10-17-2009, 10:45 AM
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#11
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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Quote:
Originally Posted by ShutUpAndSquat
Whoa, you get to train at Westside Barbell? That's awesome. You seem to be pretty strong already, have you competed yet?
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Do you train westside method?
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.......MusclePharm VP CoryG.....
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10-17-2009, 11:39 AM
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#12
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I AM PR HEAR ME ROAR
Join Date: Jan 2003
Age: 21
Stats: 5'10", 225 lbs
Posts: 4,544
BodyBlog Entries: 0
BodyPoints: 1285
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Wow, awesome. As soon as your squat & deadlift catch up with your bench, you'll be a force to be reckoned with. Especially since you get to work with Westside!
I train Westside, but I'm nowhere close to you yet. I'm still pretty new to the method, and I'm just a beginner overall. Westside gave me a 75 lb. PR on my total within just 3 months, and I'm hoping for another 100 lb. jump in my total this December since my September meet. I'm loving it.
__________________
Methods are many,
Principles are few,
Methods often change,
Principles never do.
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10-17-2009, 12:32 PM
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#13
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Humble Student
Join Date: Jan 2006
Location: New York, New York, United States
Age: 48
Stats: 5'9", 186 lbs
Posts: 6,353
BodyPoints: 21420
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Good lookin' stuff goin' on in here Man!
What Briefs are those? I'm lookin' to get into multi ply and want some recs for a good pair.
What is the height of the box you are going to?
Thanks.
--==Subscribes==--
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Squat (single ply): 336 lbs. X 1
Bench Press (single ply): 290 lbs. X 1
Deadlift (single ply): 435 lbs. X 1
Powerlifting Total in Competition (single ply): 1041 lbs.
Bench (raw): 270 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 1
Power Curls (competition): 130 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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10-17-2009, 02:03 PM
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#14
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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Quote:
Originally Posted by ShutUpAndSquat
Wow, awesome. As soon as your squat & deadlift catch up with your bench, you'll be a force to be reckoned with. Especially since you get to work with Westside!
I train Westside, but I'm nowhere close to you yet. I'm still pretty new to the method, and I'm just a beginner overall. Westside gave me a 75 lb. PR on my total within just 3 months, and I'm hoping for another 100 lb. jump in my total this December since my September meet. I'm loving it.
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My coach Tim harold who trains at my gym was one of the best super heavyweights at westside at one point got me into the Max effort rotations that made a big difference if u need any help let me know
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.......MusclePharm VP CoryG.....
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10-17-2009, 02:06 PM
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#15
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Registered User
Join Date: Feb 2008
Posts: 64
BodyPoints: 0
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Quote:
Originally Posted by smitsky
Good lookin' stuff goin' on in here Man!
What Briefs are those? I'm lookin' to get into multi ply and want some recs for a good pair.
What is the height of the box you are going to?
Thanks.
--==Subscribes==--
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thx bro
I use a single ply titan centurion suit for competition and training I have not went to double ply yet. I use a double ply bench shirt right now trying to learn the rage X but single ply I like the katana. I am 6 foot tall Louie told me to train to about 16 inches it seems to work well for me. I train lower sometimes but i like that height and when I am on platform I can get down deeper if i need with a little adrenaline flowing.
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.......MusclePharm VP CoryG.....
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10-17-2009, 02:12 PM
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#16
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Registered User
Join Date: Feb 2008
Posts: 64
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10.17.09 recovery work
Today I just wanted to loosen up my lower back from yesterday and also get a pump in the arms and do some shoulder stability. here goes
4x20 incline PVC pipe press for stability if your not careful it will bust u in the face
http://www.youtube.com/watch?v=NPj8Mf44LBw
8x10-15 reps 2 way triceps purple band overhead press 10 reg 10 rolling
http://www.youtube.com/watch?v=OhY67yY2mcs
4x15-20 band good mornings
http://www.youtube.com/watch?v=9zhcosWmdi8
was good light Saturday morning workout
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.......MusclePharm VP CoryG.....
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10-18-2009, 07:21 AM
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#17
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Registered User
Join Date: Feb 2008
Posts: 64
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Rest day-westside method
I am resting today after a strong week of PR's and things feeling pretty easy overall weights were hard but they felt fast and easier then past. Westside method has people do speed work on Sundays but my shoulders cant handle that right now so I did that recovery work yesterday. I will just suck down a bunch of protein powder and lots of food and rest today.
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.......MusclePharm VP CoryG.....
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10-18-2009, 07:28 AM
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#18
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Registered User
Join Date: Feb 2008
Posts: 64
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What i look like cut down
kinda crazy 168 in this pic now I am 233 i feel like a natural science project
this was only 1-year ago .......
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.......MusclePharm VP CoryG.....
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10-18-2009, 07:41 AM
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#19
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CALCULATED DRIVEN MACHINE
Join Date: May 2007
Location: Colorado, United States
Age: 29
Stats: 6'0", 197 lbs
Posts: 1,143
BodyBlog Entries: 0
BodyPoints: 19876
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Looking good G!
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.......Muscle Pharm.......
THE ATHLETES COMPANY.
What's in your ARSENAL?
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10-18-2009, 10:45 AM
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#20
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Registered User
Join Date: Jan 2006
Location: Maryland, United States
Age: 20
Stats: 5'8", 215 lbs
Posts: 4,726
BodyBlog Entries: 0
BodyPoints: 18036
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To be somewhat new in transition between two sports and already putting up numbers like that is phenominal. and I'm sure you have the training base to keep moving up oin #'s swiftly for some time to come
Keep it up bro, subbed
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Reppin' back, and all who post meaningful responces to my log:
http://forum.bodybuilding.com/showthread.php?t=108345081
NSCA-CPT, Future CSCS
Goals:
January '10- Cut to 200 pounds, gain six pack
March '10- Meet or surpass each current all-time PR
Current------March '10/Previous Best
Squat-415x2-----455
Bench-350-------365
Dead--385x3-----430
Whatever it takes.
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10-19-2009, 06:42 PM
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#21
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Registered User
Join Date: Feb 2008
Posts: 64
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ME 101.19.09 Low back and lats
ME low back and lats
I felt good going into today's workout but I played in golf tournament with a few
guys yesterday that we actually won so all the twisting and then good mornings
did not match up well (yes I said golf & power lifter I know weird combo)
anyhow here goes
Buffalo bar Good mornings set's of 5 and then did sets of 3 didn't max out just did work weight
150x5 200x5 240x5 290x3(was supposed to do 2 more sets but back felt off so i stopped)
http://www.youtube.com/watch?v=PAoRQFpKJRw
then we hit rack pulls off 2 pin working on lockout with 200lb of mini bands doubled up also
135x5 225x5 315x3
http://www.youtube.com/watch?v=BkwLcy0lIXU
then we took bands off and did
405x3 495x3 585x1 here is me and showman
http://www.youtube.com/watch?v=Xk0sYxr96-E
http://www.youtube.com/watch?v=kLSVSKJOyJA
We then finished with 7 sets of 15 on lat pulldowns on 3 different kind of handles mostly with close grip and under grips
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.......MusclePharm VP CoryG.....
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10-21-2009, 08:01 PM
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#22
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Registered User
Join Date: Feb 2008
Posts: 64
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10.21.09 ME Chest @ Westside
10.21.09 ME chest at Westside
*felt pretty good had a hard time getting groove on bench at first but finished well.
raw warm up close grip
135x10 135x10 225x8 225x8 275x3
then went off a piece of foam for doubles and singles
315x3 365x2 385x1 missed 405
then put my shirt on 3 board work to ME
455-495-525-550(pr) and here is video of 550
http://www.youtube.com/watch?v=pIGo3hMcbwY
then i did the crazy bar for shoulder stability 3x15
was a good night
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.......MusclePharm VP CoryG.....
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10-23-2009, 12:04 PM
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#23
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Registered User
Join Date: Feb 2008
Posts: 64
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10.23.09 Squat and deads
we just wanted to do some heavy singles today it was pretty good
Raw-135x5 185x5 225x3 275x3 315x3 365x3
single ply straps down 405x1 455x1 500x1(500 felt real fast)
http://www.youtube.com/watch?v=sk60ysgvouY
then 550
http://www.youtube.com/watch?v=7UCCWX8HJhs
Next we did speed deads 315x1 405x1 405x1
my back was a bit tore up from the week so i just called it after that
was a good week though overall
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.......MusclePharm VP CoryG.....
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10-26-2009, 01:51 PM
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#24
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Registered User
Join Date: Feb 2008
Posts: 64
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10.25.09 Chest
10.25.09 Chest
I had been doing speed work for a long time on this day and triceps
but i have decided to change it up and make this an incline day seeing how I feel strong when my incline is up and there is no bar incline at westside were i do chest on wed now. I think it
will be much more beneficial for me personally plus I have some tricep tendinitis I am trying to be careful with.
incline bar
135 x10 wide grip 135x10 wide 185x10 wide 185x10 wide(trying to get tricep warmed up
felt better so then i close gripped the rest of the way
225x5 250x5 275x4 225x10
PVC pipe on incline next with kettle bells hanging 4x20 reps for stability
5x12-15 slow reps on preacher bench elbows tucked Larry Scott style
3x30 bicep machine and out!
felt real strong i have not done barbell incline in 3 weeks so it felt positive my PR close grip is 315 I might of had that today
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.......MusclePharm VP CoryG.....
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10-26-2009, 01:53 PM
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#25
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Registered User
Join Date: Feb 2008
Posts: 64
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10.26.09 ME Lower back & lats
10.26.09 ME Lower back & lats
Max Effort 1 pin rack pulls
raw-225x5 315x5 365x3
straps down 405x5 455x1 495x1 545x1 600xmiss 600xmiss
http://www.youtube.com/watch?v=OW_hcs-0kGE (felt like a house)
2nd Exercise was work weight 3x5 good mornings
150x5 200x5 240x5 200x5
http://www.youtube.com/watch?v=OWlpTDnoiCU
3 sets of lat pulls wide grip
my elbow still bugging me and fighting off cold so not PR ing today did not surprise me.
my former PR on 1 pin is 585
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.......MusclePharm VP CoryG.....
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10-28-2009, 07:36 PM
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#26
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Registered User
Join Date: Feb 2008
Posts: 64
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10.28.09 Max Effort Chest(high volume off week)
10.28.09 Max Effort Chest(high volume off week)
-I forgot my dam camera and felt strong tonight trained at OSG too busy
to go to westside tonight.
-1 board warm up close grip 135x10 185x5 225x5 275x3
-2 board regular grip split rings 315x3 365x3 405x1 365x3
-1 board 315x10( I was happy about that)
-1 board 225x25 pretty easy felt bar was empty
-pvc pipe 2x20 with 6olbs of hanging kettle bells
-3x5 with 148 lbs in hanging kettles
-1x20 6olbs
6x25 band press downs purple
still being careful of tricep still tendor from 550 last week in shirt
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.......MusclePharm VP CoryG.....
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10-28-2009, 10:38 PM
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#27
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Registered User
Join Date: May 2008
Location: Ajax, Ontario, Canada
Age: 23
Posts: 3,111
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You lucky dawg you
nice lifts
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It is not the strongest of the species that survives, nor the most intelligent, but rather the one most responsive to change.
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10-29-2009, 02:42 AM
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#28
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Registered User
Join Date: Feb 2008
Posts: 64
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hey whats up man
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.......MusclePharm VP CoryG.....
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11-04-2009, 07:07 PM
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#29
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Registered User
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Posts: 64
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11.2.09 ME low back
11.2.09 ME low back
-we did work sets on good morning with buffalo bar still was ore from friday
150x5 200x5 240x5 240x5 240x5
lat work 6 different handles 3x20 reps on lat pulldowns
felt great pump
- cut it a bit short but had good stretch on good mornings and felt huge lat pump so i was good
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__________________
.......MusclePharm VP CoryG.....
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11-08-2009, 05:06 PM
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#30
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Registered User
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Posts: 64
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11.4.09 ME chest at OSG
11.4.09 ME chest at OSG
I have trained at my place instead of westside last 2 weeks because my tricep has been a little off
so instead of handling 500 plus in a shirt i did this crazy **** tonight and got video!
1 board ME work
135x10 135x10 185x5 225x5 275x15(PR) 315x5 365x2 390x1(PR)
then I went after it 315x11 just missed 12 (PR) 225x29(PR)
Here is 315 video
http://www.youtube.com/watch?v=DqtKKbgqn6I
Here is 225 video
http://www.youtube.com/watch?v=q98fjAtcgFw
After this **** i was smoked I did 3x20 push ups and was out!
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.......MusclePharm VP CoryG.....
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