Journal of Mediocrity: Corey DuCharme

[Corey DuCharme]

If you are looking for entries of inspiring huge lifts, feats of strength or the ultimate program design.........look elsewhere.

My level of strength is humble and I am ok with that. Although strength/physique training is my favorite pastime, I do not take myself seriously. I do train seriously, with a mindset of constant improvement, trying to honor the gifts that God has given me.

My entries may be humorous occassionaly, but I have a great respect for the iron endeavor and it's participants.

[Paul Neuhaus]

Corey,
Are you in Mt Pleasant off 196 and Blue Star Hwy? If so, small world. I have family west of Fennville.

[Corey DuCharme]

Well, lets get this journal rolling.

A while back I was fortunate enough to come across a new power rack, adjustable bench, high/low pully, dip attachment, pull up bar, 250lb weight set for $300. It's only sporting good store quality, but it is functional, looks nice and is sturdy enough for my needs. I also added two more 45lb plates. It sat in a friends garage until I moved into a place with a basement.

After moving in I quickly went to work setting up one of my life long dreams, my own gym!

After going downstairs one day to find laundry hanging from my bar, I decided it was time to start using it for it's intended purpose. My wife received a firm but loving talk about proper usage of my gym area.

With about a month of getting back into shape behind me, I feel like its time to start getting serious. I have no accomplishments to mention from the last six weeks except one.

A week ago, I performed a twenty rep set of squats with my bodyweight.............in my underwear. :disgust: That's right, the bar across my bare shoulders, whitey tighties and some sneakers. I always used to say when I had my own gym I could workout in my underwear if I wanted to. Since there was nothing stopping me, I went for it. It was suprisingly comfortable, but I don't plan on making a habit of it.

Now that I have a base level of strength and conditioning I will set out to achieve some goals:

Strict Overhead Press 185lbs (155 now)

Power Clean 185lbs (Not even close)

Front Squat 225lbs (WEAK now!!)

Deadlift 350lbs (Probably 295-300 now)

Close COC #2 (Consistently within 1/4 inch now)

Rolling Thunder Deadlift 175lbs (135 now)

Increase overall muscle mass while maintaining lean bodyfat (190lbs at about 12% bodyfat now)

There are a few other incidental goals, but nothing worth listing.

I am a little lost as to my exact plan of attack to achieve these goals by April, 1st 2006. In the past I have had good luck with the countdown method:

5x, add twenty lbs

4x, add twenty lbs

3x, add twenty lbs

2x, add twenty lbs

1x

5x with weight of 3x as a built in check system. Get it-move up, miss it-repeat.

This will probably produce results in the OHP, FS and DL. I'm not sure what to do for the PC's. Also I'm not sure what accessory movements I will include or how I will split up my training.

For my last goal, I need to be more disciplined with my eating schedule. I don't eat often enough and I really should throw out the Christmas candy.

If you have bothered reading this far......Thanks!!......and feel free to comment, suggest, support, laugh, ridicule, whatever you want.

[Corey DuCharme]

Paul, nope, Mt Pleasant off 127 an hour north of Lansing. Same peninsula though, so still a kind of small world!

[Paul Neuhaus]

Dude, just don't post any pics of you squatting in your undies!!

That's the first advice that came to my mind.

Better yet, at least lie to us and tell us you're wearing shorts or pants! :LOL:

Oh, one more thing. No one here will laugh or ridicule you for your numbers. We're all different sizes, different strength levels, different goals, and more importantly, we all started somewhere.

[Patrick McGuffin]

I envy you and your ability to squat in your whitie thighties :BB:

I look forward to reading you entries.

[Corey DuCharme]

Here's what I came up with for a workout so far.

Moday - Leg Day

Front Squats 5x5
Back Squats 3x8
Free Standing Calf Raises w/barbell on 3" block 4x12
One Leg Calf Raises on 4.5" block 3x8
Hanging Knee Raises 3x8
COC Grip work

Wednesday - Pressing Day

Standing Overhead Press countdown as described previously
Incline Bench Press 3x8
Dips 3x8
One Arm Standing Dumbbell Press 3x5
Tricep Pushdowns 2x12

Friday - Back Day

Deadlift countdown
T-Bar Rows with V grip 3x8
Hanging Power Cleans 5x5
Reverse Hypers 3x8
Rolling Thunder Deadlifts

I've done each workout once so far and am about to start with legs again tonight. As you can see, I have some kind of hang up with the 3x8 set rep scheme. It's like a warm fuzzy blanket that I can't let go of.

These workouts felt productive when I did them. They seem a little thrown together though, because they were.

[Corey DuCharme]

Didn't do legs on Monday......SLACKER!! I did them yesterday though. This workout is feeling good except for my back squats. If I could get a quick tutorial on doing box squats I think I would like to try them instead of regular squats for a while. Basically squat down on a 12" box, sit back, lean forward and stand up right? (I'm six feet tall if that matters) Also, on the advice of Paul Neuhaus, I added in good mornings and standing cable crunches. Love the good mornings, sore hammies already. I did the cable crunches facing away from the weight with my butt on the back pad, right or wrong? Felt productive, a little sore in the upper rectus abdominus.

Moday (Oops, Tuesday) - Leg Day

Front Squats 5x5 - a whopping 145lbs
Back Squats 3x8 - watch out squat kings, 185lbs! (That puts me behind several females on this site, you go girls!)
Free Standing Calf Raises w/barbell on 3" block 4x12 - 145lbs (sore calves :) )
Good Mornings - you guessed it 3x8
One Leg Calf Raises on 4.5" block 3x8 - 35lbs
Standing Cable Crunches 3x8 duh!
Hanging Knee Raises 3x8
COC Grip work - whoops, didn't do. Did some pronate/suppinate wrist work though.

I think I will do my pressing workout later today.

[Corey DuCharme]

Did the workout.

Wednesday - Pressing Day

Standing Overhead Press countdown as described previously
5@95
4@110
3@125
2@140
1@155 I'm dumb, I worked up to my max already and this is only my second workout, it was heavy! I'm going to try moving up next week, but I might get buried.
5@125
Incline Bench Press 3x8@140, got nine last set
Dips 3x8@+15, missed last rep
One Arm Standing Dumbbell Press 4x5@40, got seven on last set
Tricep Pushdowns 3x12 pointless to talk about my fluffy pump sets

Did some COC work, not gaining strength there, bummer.

[Corey DuCharme]

Friday - Back Day

Deadlift countdown - I think I've underestimated my DL, I goofed up and used too much weight but wasn't bothered by it
5@205
4@245, was supposed to be 225
3@245
2@265
2@285, supposed to be single but it felt good for 2 with no struggle
7@245, was going to be 5

T-Bar Rows with V grip 4x8 (added an extra set) 110lbs, got ten last set
Hanging Power Cleans 5x5 125lbs, felt choppy but not heavy, sore traps :)
Reverse Hypers 3x8 50lbs
Rolling Thunder Deadlifts 2x5, 1x3, 1x1 and a hold until failure, righty way stronger than lefty, same as COC (I'm left handed though)

Good workout but my lower back has been aching a little. Want to keep progressing slow in the DL because this is the first time I've trained it so I don't want to pick up any bad habits. (My English teachers would kill me for that last sentence, yikes!)

[Patrick McGuffin]

I am left handed also but my right hand is alot stronger, something is messed up here. :BB:

[Corey DuCharme]

I did 3x10 of light, explosive squats Monday morning and planned on lifting heavier in the evening. My wife got home and had a different plan........I liked her idea better. :EL:

Soooo, Tuesday Morning - Leg Day

Front Squats 5x5 - 155lbs They're getting tough already

Back Squats 3x8 - 190 messed w/bar position, felt better

Free Standing Calf Raises w/barbell on 3" block 4x12 - 165lbs

Good Mornings - 3x8 - 100lbs did ten last set

One Leg Calf Raises on 4.5" block - 3x8 40lbs

Standing Cable Crunches - 3x8 60lbs

Hanging Knee Raises - 3x8

COC Grip work - Feeling a little stronger, took a shot at the #2 and was able to muscle a bit past my usual sticking point.

[Corey DuCharme]

Wednesday - Pressing Day

Standing Overhead Press countdown as described previously
5@100
4@115
3@130
2@145
1@160 push press, I fought for a strict press but couldn't drive it past my forehead. Decided to stick with the weight scheme because all other sets are progressing, so I'll pp the single after a strict attempt.
5@130

Incline Bench Press 4x8@140, added extra set and only got six reps.

Dips 3x8@+15, got 8,7,7 Probably fried from extra set of inclines.

One Arm Standing Dumbbell Press 4x5@45, missed the last rep of last set

Tricep Pushdowns 3x12 still pointless to talk about my fluffy pump sets

Thinking about doing a DE and ME split for overhead presses. It would be Tues and Thurs with some assistance work. I'll see after I putz out on current plan.

[Corey DuCharme]

Friday - Back Day

Deadlift countdown

5@225
4@245
3@265
2@285, my wife, Katie, came downstairs and pinched my butt halfway
through the second rep, kind of distracting.
2@305, Used my new belt, don't quite know how to wear it as far as placement. This double felt pretty strong, so I'm excited to keep progressing.
7@265

(Switched Order) Hanging Power Cleans 5x5@125lbs These felt great and I did 7 reps the last two sets, Katie told me I looked funny doing them, but what does she know about lifting?

T-Bar Rows with V grip 4x8 115lbs, they got a little exaggerated towards the end and I only got seven on the last set.

Reverse Hypers 3x8 55lbs Flippin' hard.

Rolling Thunder Deadlifts then neck extensions on my new head harness. I attach it to my low pulley and sit on my bench, works great and I was really sore the next day.

[ScottDowney]

Looking good there Corey

Are you aiming on an increasing double every week on the deadlift?

personally I try for a triple with top weight (according to cycle week) and 5 with minus 30 or so kilos so what we do is quite similar ;)

[Corey DuCharme]

Thanks Scott, it's good to get a reply, I'm getting sick of looking at my goofy face on this thread!!

The plan is to go 5,4,3,2,1 and another 5 with the weight you did at 3. So, the first three sets are pretty light and almost like a warmup. Then, by the time you get to your single, it should be close to your max single.

Since I've never really deadlifted before, I started conservatively and am pleased with my progress. I'll do the extra reps while I can. As the weight gets heavier, I will stick with the single. The backup set is like a check system, if you get five reps you should move up next workout or repeat if you fail. BTW, I use straps for all sets except the single. (Sinner) Then I go without them and put my belt on.

Did you get the kinks worked out of your computer yet?

[ScottDowney]

Basically if I hit the top 3 reps, I'll up the weight the next week and when I hit the backup set of 5 ,I up the weight on that one too ;)

Training with straps is cool to begin with and I used to use them on my top set to make sure my grip doesnt let my back workout down, but if you're aiming to compete, go raw on the deads!

Since you've never really deadlifted, you're dl is coming along nicely

[Paul Neuhaus]

Corey, If you don't mind some advice, I think you should be doing the cleans first, DL next, then accessories like T-bars and hypers. If you tax your body on a powerlift like DL, you could injur yourself on an explosive Oly lift. Typically, they should go in this order....

Oly lifts
Power lifts
Accessories

I think you'll get a lot more out of your workout that way. You'll be more explosive on the Oly lifts, and you'll be nice and warmed up for the power lifts.

[ScottDowney]

I must agree with Paul there, I remember the days of heavy deadlifting followed by powercleans and man did it slow down some!

[Corey DuCharme]

Thanks Paul, I don't mind at all. In fact, I just solicited some advice from you in your journal thread. LOL I'll make the switch this week.

I just got done working out.

Monday - Leg Day

Front Squats 5x5 - 165lbs Almost lost the bar on the last rep.

Back Squats 3x8 - 195 These are not going well.

Free Standing Calf Raises w/barbell on 3" block 4x12 - 175lbs

Good Mornings 3x8 - 110lbs

Hanging Knee Raises 3x8

Side Bends and COC Grip work

[Corey DuCharme]

Here it is Scott, my first grip specific workout!!

Wednesday AM - Grip/Forearms

Warmed up with my new toy, Ironmind sandbag kit. Couple sets of sandbag swings. Then some trainer crushes.

CoC

5x2 w/ #1 All sets w/ righty were unassisted while lefty got some help
2x1 neg w/ #2
2x5 overcrush w/ T

Pronate/Suppinate (I use my Ironmind olympic loading pin for these)

2x5 @ 5lbs
1x3 @ 7.5
1x2 @ 7.5
1x0 @ 10
1X10 @ 2.5

Rolling Thunder Deadlift

1x5 @ 95lbs
1x5 @ 105
1x3 @ 125 lefty bombed here
1x0 @ 150 too much weight for the boys, going to reconfigure
Hold @ 125

Various Eagle Loop Hangs with bodyweight (Flippin' ouch!!)

Sandbag Hammer Curls (very cool, highly recommend, just use weight plates and a pillow case if you have to)

1x7 @ 25lbs
1x5 @ 35
1x6 @ 35

Cooldown, rubber band extensions and typing this post. Hopefully train presses later.

[ScottDowney]

Excellent start....really pushing the envelope with the volume!

Nice work Corey

[Paul Neuhaus]

....really pushing the envelope with the volume!



I agree with that comment, but that's what happens when you get new toys!! At least you're not lacking motivation. Nice work!

[ScottDowney]

Hahaha I remember the first few weeks of owning grippers....man I used to bust my nuts trying to close the HG200 every day!! :D

[Corey DuCharme]

Wednesday - Pressing Day

Standing Overhead Press countdown as described previously

5@105
4@120
3@135
2@150
1@165 push press
5@135

Incline Bench Press 4x8@140, missed the last rep

Dips 3x8@+25, got 7,7,5

One Arm Standing Sandbag Press :M: 4x5@35, yes my new toy again, played with different grips and planes of motion. Supported on the bottom like a waiter with a tray and really liked rolling it up and bracing it on the back of my forearm like a kettlebell.

Sand Bag Curls 2x8@50

Tricep Pushdowns 3x12 Fluffy McFlufferton

[Patrick McGuffin]

Hahaha I remember the first few weeks of owning grippers....man I used to bust my nuts trying to close the HG200 every day!! :D

If you are busting your nut trying to close them you should not try and cheat it closed with your inner thigh :D

[ScottDowney]

If you are busting your nut trying to close them you should not try and cheat it closed with your inner thigh :D

Hahahaha nice one....dont let my secret out ;)

(nut means head in Uk)

[Corey DuCharme]

Friday, January 20

Back Day

Hang Power Cleans - 5x5 @ 135 Complete crap. Switching to high pulls before I hurt myself.

Deadlift Countdown

5@235
4@255
3@275
2@295
1@315 Belt, felt uncomfortable, but helped.
5@275

I'm starting to feel that I'm weak off the floor, any advice??

T-Bar Rows with V grip 4x8 @ 115 Took it to 9 reps last set.

Reverse Hypers 3x8 @ 60

Had to skip neck extensions and weighted sit-ups because I was running late for a function. Probably rushed my workout which lead to it feeling less than productive.

[ScottDowney]

If you feel that you're weak from the floor, try looking at your technique. There may be a point where your backside is coming up too high before the lift begins. The best technique I have found is to drop your butt down just as you pull and put a lot of the work onto the hamstrings and engage the back at the same time, as the weight comes up over the knees push through with the hips.

Also...something I was told to do is to try bring the weight straight up the shins....you may skin them once in a while, but with your butt low, pulling up the shins will give the straighstest line possible....keep that head up too ;)

Hope this helps buddy

[Corey DuCharme]

Cool Scott, I think you are right. Up until this last workout I believe I was leaning too far over the bar. Then I read the deadlift how-to by JV Askem on the articles page. It said pretty much what you said about vertical shins and dragging the bar up your legs. The last workout is the first time I really tried it, so that might be why I was weak off the floor. Low back felt better and smoother lift overall, though. It's good to get a second opinion that supports the first. Glad we caught it relatively early.

Knee high socks from Hanes help with the meat tenderizer....er, I mean bar scraping the shins. I might double them up now.

[Corey DuCharme]

Tuesday 1/24/06 - Legs

Switched the workout up a bit.

Did singles on the front squat, worked up to where I thought my max might be.

Front Squat - 135, 135, 145, 155, 155, 165, 175, 175, 185, 195 getting heavy, but plenty of strength left. :D

Back Squats (The Bane of my Workout) - 3x5 @ 205 I can remember six years ago doing 3x10 with 225 like nothing, and now I'm feeling like a crippled ant under this weight.

Good Mornings to Pins (Waistband Height) - 4x6 @ 135 These are cool Paul, it's actually shallower than I was going, so I upped the weight.

Sandbag Walking Lunges (Zercher Hold) - 3x40ft @ 50 These are fun and tough as hell. Mildly strained my left buttock on these, probably glute minimus. Guess you could say they kicked my butt!! Ha, ha, lame.

Free Standing Calf Raises - 3x12 @ 180

Various Abdominal Work

[Jay O'Neill]

Nice work Corey! Next week 210 for 3 sets of 5...!
keep up the good work. Front squats look great as well!

[Paul Neuhaus]

Looks like you're making some real progress!

GM to waistband level is pretty freakin' deep!!! I go to naval level, and I do all I can not to use my legs. Nice work!

[Mike Westerling]

A week ago, I performed a twenty rep set of squats with my bodyweight.............in my underwear. :disgust: That's right, the bar across my bare shoulders, whitey tighties and some sneakers. I always used to say when I had my own gym I could workout in my underwear if I wanted to. Since there was nothing stopping me, I went for it. It was suprisingly comfortable, but I don't plan on making a habit of it..

Now you need to a husafell stone carry out in the snow in the whitey tighties-lol!
-Mike

[Corey DuCharme]

Thanks for the encouragement guys, it helps more than you know. Mike, I'll consider that training option, although it could get me arrested.

Wednesday, January 25 - Pressing Day

Kind of bummed today because I was busy all morning so I had to pass on my grip specific workout. I switched up this workout as well, it was pretty good.

Push Press - 5x3 - 3@135, 3@145, 3@155, 1@165 should have got 2 but I dipped too low and it screwed me up, 0@175 so I stripped it down to 135 and got 3 strict and 1 pp. I think I'll stay at these weights until I get 3 reps all the way up every set.

Incline Sandbag Bench - 4x5 @ 100 got 6,6,5,5 These I did at a steep incline with a neutral grip.

Cable Rear Delt Flyes - 3x10 Skinny shoulders, trying to fill out the rear a little.

Cable Skull Crushers - 3x10 @ 60 got 12,9,9

Sandbag Hammer Curls - 4x5 @ 40 got 5,5,5,4

CoC - 5x2 @ 1 and 2 negative @ 2 Righty was thirsting for more but lefty wanted to hide in a pocket.

A few Eagle Loop hangs to remember what pain is.

[Corey DuCharme]

Thursday January 26 - Goofing Around

Since I was by my brother's house today, I thought I'd have a go at the farmer's walk. They have 1" handles and weigh 195lbs each. This is only the second time I've tried them and I was really pleased with my improvement.

2x70ft w/1 turn

Nothing special, but a good improvement from the 55 or so feet I got the first time I tried a couple of months ago. If tomorrow wasn't back day, I would have gone to failure, and then maybe flipped the tire for fun.

[Corey DuCharme]

Friday January 27 - Back Day

This workout got me in trouble, because I should have been getting ready to go to a rehearsal dinner instead of lifting weights. OOOOPS!!! Sorry babe. We made it on time anyway, so all was not lost.

High Pulls - 5x7 @ 135, went light to get a feel for them.

Deadlift Countdown

5@245
4@265
3@285
2@305
1@325
7@285, I was pumped, so I went for two extra reps. Need to buy more weight very soon. :D

Sandbag Load (One Motion, w/ negative) to 53" 1x5@100, 2x5@125 These are so fun, I look forward to doing more.

Bent Over Sandbag Rows - set of 8 and 5, but wasn't feeling it, switched to barbell and did 8@135 and 8@185 which is a PR and they were pretty strict.

Neck Extensions w/ harness on low pulley - 4x8

While working my neck, the bar was still loaded to 185 and I was feeling cooky. So, I thought about trying to power clean it and tried twice only to chicken out. The bar was plenty high enough, but I'm not sure I could have racked it up smoothly, so I let it back down.

[ScottDowney]

Do you work in lbs or kgs Corey??

[Corey DuCharme]

Scott, I would love to tell you that all my lifts are in kgs, but I am a mere mortal, and a weak one at that. Sooooo, they are all in lbs.

Like my signature over at brute strength says, "Just a skinny guy doing what he can......." I love lifting weights though. As long as I am able to I will continue to lift and be thankful for the ability to do so.

[Corey DuCharme]

Switched to Tues, Thurs, Sat schedule.

Tuesday January 31 - Legs

Front Squat - 3 @ 135, and then 1 each @ 145, 155, 165, 175, 185, 185, 195, 205, 210

Back Squats - 3x5 @ 210

Good Mornings to Pins (Waistband Height) - 4x6 @ 140

Sandbag Walking Lunges (Zercher Hold) - 3x40ft @ 60

Standing Cable Crunches and Side Bends 3x10

Free Standing Calf Raises - 3x12 @ 185

[Corey DuCharme]

Thursday, Febuary 2 - Pressing Day

Push Press - 5x3 - 3@135, 3@145, 3@155, 2@165, 1@175, stripped it down to 135 and got 2 strict and 1 pp. Big improvement overall, felt stronger, will skip back up set w/135 next time.

Incline Sandbag Bench - 5x5 @ 100 got 6,6,5,5,5

Cable Rear Delt Flyes - 3x10

Cable Skull Crushers - 3x10 @ 60 got 10,9,9

Sandbag Hammer Curls - 4x5 @ 40 got 5,5,5,4

[Mike Westerling]

Thursday, Febuary 2 - Pressing Day

Push Press - 5x3 - 3@135, 3@145, 3@155, 2@165, 1@175, stripped it down to 135 and got 2 strict and 1 pp. Big improvement overall, felt stronger, will skip back up set w/135 next time.

Incline Sandbag Bench - 5x5 @ 100 got 6,6,5,5,5

Cable Rear Delt Flyes - 3x10

Cable Skull Crushers - 3x10 @ 60 got 10,9,9

Sandbag Hammer Curls - 4x5 @ 40 got 5,5,5,4

Nice work.
-Mike

[Corey DuCharme]

Thanks Mike. It's the first time I have ever trained push presses, so every improvement is a PR.

[Corey DuCharme]

My schedule is all screwed up. Missed my workout Saturday and I didn't do it until today for various non-reasons.

Tuesday February 7 - Back Day

High Pulls - 5x7 @ 145

Deadlift Countdown

5@255
4@275
3@295
2@315
2@340 Belt, this is close to my limit and used all the weight I have in the basement. Rounded a little, not bad and no shaking/hitching.
5@295

Sandbag Load to 53" 4x5@135 Good workout

Eagle Loop Pull ups w/BW - 6,4,4 Not feeling them, might try something else next time.

Neck Extensions w/ harness on low pulley - 4x8

[ScottDowney]

Hows the new technique working on the deadlift Corey??

Made those shins bleed yet?

[Corey DuCharme]

Yes, had some blood last week. Yesterday I doubled up on the knee high socks and now only have some big bruises.

Thinking about dropping the current program. The volume is starting to get to me. I might try singles like I've started doing on front squats, then do some volume work. I'm entertaining a fantasy of pulling 405 by April, but that may prove to be a bit lofty.

[ScottDowney]

Volume can be a big killer in training, I know.

405lbs isnt a lofty goal dude, if the training is right you'll nail that sucker no problemo!!!!!!

You could try out the technique I used, a lot of people have tried and gained on it almost immediately

On deadlift especially; seperate 5 different weights for each training day ie;
3 weights for warmup, 2 for top weights (according to cycle week)

Work your training around a 6 week cycle, and specify your top weights for each week with the goal and intentions of nailing a minimum 10lbs PR by the end of each cycle.

Example:
Week 1 300lbs x 3 260lbs x 5
Week 2 320lbs x 3 280lbs x 5
Week 3 350lbs x 3 300lbs x 5
Week 4 370lbs x 3 320lbs x 5
Week 5 390lbs x 3 340lbs x 5
Week 6 410lbs x 3 360lbs x 5

This structure can be altered and used on different exercises too...I was using it on all 3 powerlifts!!

[Corey DuCharme]

Hey Scott, I must have missed the e-mail update for this post. Sounds like a good plan. Are those weights just examples or did you pick them based off of my workout weights? I'm going to give it a try, I was looking for a new plan for Monday.

[Corey DuCharme]

Thursday 2/9/06 - Pressing Day

Push Press - 5x3 - 3@135, 3@145, 3@155, 3@165!, 2@175! Big improvement, I'm going to try to keep these going strong, one more stinkin' rep and I'm moving all sets up five pounds.

Incline Sandbag Bench - 5x5 @ 110, actually got six reps for all but the last set of five.

Cable Rear Delt Flyes - 3x10, got 10,12,12

Cable Skull Crushers - 3x10 @ 60 got 10,10,9

Sandbag Hammer Curls - 4x5 @ 40 got all five finally

Knee Raises and Rotational neck work

[ScottDowney]

The weights I typed were just an example to show you how it should break down (roughly)

Feel free to go for whatever weight you want, but always try to hit that increase for 3 reps at the end of each cycle!

Its worked for everyone that has used it so far

The beauty about this routine is that it can be used on almost every movement....you might need to lower the weight jumps for some exercises though ;)

[Corey DuCharme]

Saturday February 11 - Legs

Front Squat - 1 @ 135, 155, 175, 195, 145, 165, 185, 205, 215 lost balance a little, would of buried me if it were heavier, 220 felt strong, but went up sloooooowww. Did kind of a wave progression, liked it.

Back Squats - 3x5 @ 215 The best feeling back squats since my undie workout.

Good Mornings to Pins (Waistband Height) - 4x6 @ 145 Might raise the pins a click.

Sandbag Walking Lunges (Zercher Hold) - 3x40ft @ 65 Very tiring.

Free Standing Calf Raises - 3x12 @ 190

Standing Cable Crunches and Side Bends 3x10

Loved this workout, might be because of the longer break from it due to my schedule change, but whatever it was, it was great.

[Patrick McGuffin]

Your front squats are coming along verry nicely! :BP:

[Corey DuCharme]

Wednesday, February 15 - Grip

CoC 5x1 w/#1, 2xnegative w/ #2, 1x5 overcrush w/Trainer. It's been a while and it shows.

Rolling Thunder - Set of 3 w/95, 105, 115. Sets of one w/125, 135, 145. Lefty gave up at 125, righty pulled 135 and broke 145 off the ground.

Barbell Hold (Overhand Grip) - 405 broke off pins, 365 locked out and set it down, 315 eight seconds and 225 for a while.

Hub Pinch Grip - 3x5 w/25

Sandbag Hammer Curls - 2x5 and 2x3 w/ 45

Olympic Bar One Arm Curl - Six reps with each arm.

Presses later today.

[Corey DuCharme]

Wednesday, February 15 - Pressing Day

Push Press - 5x3 - 3@135, 3@145, 3@155, 3@165, 2@175. Blah, same as last time, need that last rep, but had to fight just to break even today. :(

Incline Sandbag Bench - 5x5 @ 125, Heh, ugly, 5,2,4,3,2.

Cable Rear Delt Flyes - 3x10, got 10,10,12

Cable Skull Crushers - 3x10 @ 60 got 10,10,11

Knee Raises and Rotational neck work

I have a new workout in mind, but I think I should stick this one out a little longer.

[Corey DuCharme]

Saturday, February 18 - Back

High Pulls 3x7 - 155

Deadlift
7@155
7@205
5@245
3@325* Felt good, slight rounding of lower back on third rep, but it was a mental slip not physical.
5@285*

* Work Set

Sandbag Load to 53" - 3x5@165. Worked my butt over, layed on the floor sucking wind for a few minutes afterwards.

Eagle Loop Upright Rows 3x10 (Switching these to shoulder day and adding some form of row.)

Neck Extensions 4x8

[GregMonfredo]

Good job on your workouts. What do you use as a plateform to load the sandbag on to? Did you just make something?

[Corey DuCharme]

Thanks Greg. My sandbag platform is just a piece of MDF sitting on some 2x4's laying on the cross bars of my power rack. I strap it down to the crossbars at the front corners. It's adjustable and easy to take down and store.

[Corey DuCharme]

Tuesday, February 21 - Legs

Front Squat - 1 @ 135, 145, 165, 155, 175, 195, 205, 215, 225 tied PR, 205

Back Squats - 3x5 @ 220

Good Mornings to Pins (Waistband Height) - 4x6 @ 150

Sandbag Walking Lunges (Zercher Hold) - 3x40ft @ 80

One Leg Calf Raises - 3x10 @ 45 got 10,8,8

Standing Cable Crunches 3x10 @ 90 got 10,8,8

[Corey DuCharme]

Wednesday, February 22 - Grip

CoC w/#1 - 3,1,1,1,3(righty only, lefty got one)

Rolling Thunder -
2x5 @ 95
2x3 @ 115
2x1 @ 135 Righty got them both but lefty only broke it off the ground once.

Barbell Hold (Overhand Grip) - 315 10sec, 275 25sec, 225 35sec

Plate Pinch Grip with 25's smooth side out - 2,3,5 Strange how I improved as I went on.

Hammer Cheat Curls w/60 - 5,5,4

Presses later today..........................and I will get the third rep of my last set!!!! Screw it, I'm going for four!!!!!!!!!!!!

On a personal note, I'm a little bummed because my mom called me today and said she had to put her dog to sleep. Stinky little Boxer, Scout, was ten and a half years old and we were real close. They got her when I was still at home so we hung out a lot and I taught her how to play frisbee. (She was sooooo friggin' quick!!!!) I have my own mutt now, but I'll miss that funny faced little dog. I hope dogs go to heaven so I can see her again someday.

[ScottDowney]

Hey Corey, sorry to hear about the dog brother, that kinda thing is never good!!

good looking worjouts though dude, starting to look real solid :BP:

[Corey DuCharme]

Wednesday, February 22 - Presses

Push Press - Two words: Friggin' sucked.............

Incline CG Bench - 5x5, figuring it out.

Eagle Loop Upright Rows - 3x10 w/85

Standing Overhead Tricep Extensions - 3x10 w/40

Rotational Neck Work

Worst workout I have had since starting back up.

[Corey DuCharme]

Monday, February 27 - Back

High Pulls 3x7 - 160

Deadlift
7@160
7@205
5@255
3@335*
5@295*

* Work Set

Power Rows from Floor 3x5 - 185,195,205. My lower back was cooked, so next time I will try them off the pins at around knee height.

Sandbag Load to 53" from the lap - 3x5@190. Not too bad, might go back to full lift next week.

Neck Extensions 4x8

Leg Raises On Bench 3x8 - Discovered a weak spot with these so I will be working them hard.

Great workout, which I needed to have after my let down on Wednesday. Oh yeah, this is my official contest preparation journal now. My entry form was mailed last week so now I have more desire and dedication to train harder than ever.

[Corey DuCharme]

Wednesday, March 1 - Presses

Push Press - 1 w/135, 145, 155, 165, 175, 185 PR, 2x0 w/195 Strict press 135x5 and then 2 PP's.

Rack Lockout Bench Press (pause on pins, ROM about seven inches) - 225x5 CG, 225x7 Medium and Wide grip. Going to stick with just close grip next time.

Eagle Loop Upright Rows - 3x10 w/90

Seated Overhead Tricep Extensions - 3x8 w/40

Rotational Neck Work

Side Bends - 3x10 w/70

Rolling Thunder - 2x5 w/95, 2x3 w/120, 2x1 w/140 (actually got two with righty second set)

Coming close to my goal of pinch gripping two 35's smooth side out. Broke them off the ground with lefty, and pulled a good eight inches with righty.

[Mike Westerling]

Push press is coming right along huh?
-Mike

[Corey DuCharme]

Thanks, it seems to be going ok. I wanted it to be closer to 205 but I'll have to keep working at it. Got tired of failing the 175x3 so I switched to singles. They should be fun for a few weeks. Hoping that the rack benches help me lock out better.

Oh yeah, good job at your contest. Especially considering what you went through going into it, you did amazing. You were real strong on the stones, I watched your video several times for pointers.

[Michael Dunson]

good luck i find that rack lockouts are very helpfull i do em three days a week with medium weights

[Corey DuCharme]

Thanks Mike D, I'm hoping that lockouts along with some core strengthening will boost my max in a few weeks.

Friday, March 3 - Legs

My back was super tight when I got up due to a combination of a few stupid things I did during Wednesdays workout and a chiro adjustment on Thursday. A non dedicated person might have taken the day off. An amateur would have lifted light. I went ahead and did the workout as planned with attention being paid to my back's condition.

Front Squat - 1 w/135, 145, 155, 165, 175, 185, 195, 215, 0x1 w/225, 230. (didn't want to fail at the same weight twice so I moved up!)

Back Squats - 2x5 w/225, 1x4 w/225. (failed fifth attempt, thank God for safety racks)

Sandbag Squat Extensions - 4x12 w/80 Tough stuff, Jesse mentioned doing them in another thread so I tried them. Don't know if I did them right. I lapped the sandbag like a stone and squatted to full extension on my toes.

One Leg Calf Raises - 3x10 w/45 got 10,10,8

Standing Cable Crunches 3x10 w/90 got 10,10,8

Sandbag Step-ups - Was going to try 3x8 but was fried from sandbag squats, so I did one set and called it good.

Glad I worked out intensely. Even with the failures I felt good about myself. At least I know I'm pushing it as hard as I can. Please offer some advice on a new squat routine as I think I have taken this one as far as it will go.

[Paul Neuhaus]

Front Squat - 1 w/135, 145, 155, 165, 175, 185, 195, 215, 0x1 w/225, 230. (didn't want to fail at the same weight twice so I moved up!)


Nice work pushing yourself!

[Corey DuCharme]

Thanks Paul, I'm going to keep trying.

Saturday, March 4 - Push/Pull

Bench Press - 3x3 w/205 Man, I forgot how to bench. It's been a while and even longer since I was decent. :)

Rope Pull Ups (Supersetted w/ Bench) - Bodyweight for 6,4,4 using a rope about 1.5 inches. It's slippery due to duct tape covering.

Close Grip Bench Lockouts (Seven inch ROM) - 3x5 w/225 These felt pretty easy.

Pull Ups (SS w/CG's) - 5,4,4 w/bodyweight, fingers on flat of two by four floor joist.

Seated Overhead Lockouts (Eye Level) - 1x5 w/135, 2x7 w/115. These were tough. I'm glad I tried them because it identified my weak point.

Pull Ups to Bar (Body Parallel to floor) - 2x10, 1x8 w/bodyweight.

Rope Pressdowns (SS) - 2x10, 1x8 w/50.

This workout addresses my weak point in pressing and adds some balance to the pressing muscles with the pulls. Next time I'm going to switch up the order a little bit and do higher reps on bench. I will keep this workout in the mix as long as it is productive and I have time to do so.

[Michael Dunson]

i find that if i dont do regular flat benches regularly that my max usually goes down even when everything else is getting stronger even my inclines which is now at 215 yay

[Corey DuCharme]

Monday, March 6 - Back

High Pulls 3x7 - 165

Deadlift
7@165
7@205
5@265
3@345*
4@315*

* Work Set

Power Rows from Pins (Knee Height) 3x5 w/225

Sandbag Load to 53" from the lap - 3,2,0 w/200

Neck Extensions 4x8

Leg Raises On Bench 3x8

This workout went poorly. Not a problem though, it has given me focus for improvement.

[Corey DuCharme]

I've been thinking about my workouts lately and have figured out some stuff to work on. Since I was new to PP's, DL's, and it's been some time on FS's, the linear progression worked for a while. Now I am identifying sticking points and weaknesses.

With a contest coming up in under two months I have little room to fart around. The two events that I want to focus on in the gym are log presses and stones. My leg drive is good on OHP's so I need to hit my sticking point and lockouts. Stones are causing me some concern. I don't have access to train on them, but would love to get the first two, maybe three stones on the platform. (Two 250's and 275)

Leg day will include box squats since I'm weak at the bottom of squats and DL's. I will keep FS's because I'm hoping it has some carryover to stones, will do triples instead of singles. Sandbag squat extensions are good for conditioning so those stay. Calf raises will stay to keep my lower leg strong and flexible. Of course some heavy ab work will be included as usual.

Shoulder day has me stumped. My PP singles seemed to have died early, so I'm not sure if I should switch to strict press or more reps or what. Neutral grip DB's?? Bench lockouts are staying for sure. The upright rows are staying, they are almost a pull but use more shoulder than my other pulls, hoping for carryover to stones. Overhead tricep extensions are a nice full range movement, but I might try french presses instead. Some side bends are staying too.

Back day.......ugh. High pulls are a good warm ups and may carryover some on hand over hand truck pulls or stones so they stay. My DL's are getting stuck to the floor. Just below the knee they start moving well, so I will do some DL's off a platform and SLD's. I think I will continue with sandbag loads. They are great for conditioning and it's the closest thing I have to a stone. Problem is, putting 200#'s in the bag makes it very wide and tough to grip. Maybe I can get some plates in there to add weight without bulk. Some rows or not....don't know?? Neck work and leg raises will stay too.

My new push pull workout will stay as long as I can keep it up. Some things will be tweaked around but the basic principle will stay the same.

Now my brother and I have to get together to train events. We'll use a sled for the truck pulls. We have 200# FW handles, and he has an 8" log for pressing. Stones??? He has a keg we could fill with concrete, and I could bring my sandbag. Maybe we could find some field stones to lift.

Sorry if you read all this, I just had to get it in writing to clarfiy my thoughts. If you did read it and have suggestions or comments, I'd love to hear them.

[Paul Neuhaus]

For shoulders, eliminate the upright rows, unless you're doing them as an explosive movement.

Don't fill your keg with concrete unless you think you can lift 320#, because that's how much it will weigh. Here are some gym lifts you can do to prepare for the stones.

Zercher DL
DL from 6" platfrom - Do these in a narrow sumo stance, just like you would for a stone lift.
BB rows off the floor - Pause on the floor for each rep, and explode up so the bar hits your stomach.
Zercher squats
Front squats - On your front and Z squats, pause in the hole, and explode up. Keep your head up, back arched, and thrust your hips out in front of you on lock out.

On the log press, it may be your technique. Make sure the log is sitting on your chest when you start the leg drive. This way, all the force will go into the log. The log should be so high on your chest that you have to look up. Clinch every muscle between your knees and mid-section. Clinch your thighs, glutes, abs, and lower back. Suck your elbows in tight, like you're trying to bring them together. With all those muscles cliched, drop about 2-3" and explode all at once as you drive up. When you drop to start the leg drive, make sure your heels are firmly planted on the ground so that all the energy goes up into the log.

I hope this makes sense.

[Corey DuCharme]

Makes perfect sense. Thank you for the tips, I'm sure they will help me greatly on April 29th and in training up until then. I appreciate the mental checklist for log press as having reminders always helps me improve in any lift. The upright rows are done explosively from a low pulley with a good amount of leaning back, so I think they are somewhat helpful.

I have been thinking about doing some form of Z lift for a while now. I should have enough time to experiment with weight and form to be productive between now and the end of April.

Paul, if you look back, I have taken every piece of advice you have given me and wouldn't be where I am without it, thank you. You have an online protegee. :LOL:

[Paul Neuhaus]

Paul, if you look back, I have taken every piece of advice you have given me and wouldn't be where I am without it, thank you. You have an online protegee. :LOL:
It's all part of my master plan to keep you out of contention when we compete!! :EL:

Just kidding! I'm no expert, and I'm not even close to turning pro. In fact, I've been doing this for only 11 months. But, I've made mental notes of what has worked for me so far. Keep up the hard work!

[Corey DuCharme]

It's all part of my master plan to keep you out of contention when we compete!! :EL:

Just kidding! I'm no expert, and I'm not even close to turning pro. In fact, I've been doing this for only 11 months. But, I've made mental notes of what has worked for me so far. Keep up the hard work!

Did I forget to mention that all my lifts are in kilos? :M:

Okay, not really. The only attention I'll draw is being the guy who lifted the least but puked anyway. In the meantime, hit up the double cheeseburgers at McDonalds so you get bumped up with the big boys and won't humiliate me.

[Paul Neuhaus]

In the meantime, hit up the double cheeseburgers at McDonalds so you get bumped up with the big boys and won't humiliate me.
Don't worry about me. I'll be recovering from the Chicago contest, which is on the 22nd, just one week before. So, I'm treating the Fox Cities like a training day.

Paul Bergmann (Jason's brother) has been told by Big Tony that he cannot compete in the MWs in this contest. That's why he's listed in the HWs, and he only weighs 237. But, he's on the verge of earning his LW pro card. Trust me. Paul B makes me look down-right silly when we train. He's been lapping the 420 stone every week, and came about 6" short of loading it a couple weeks ago. For his size, that's just freakish. If we allowed him to compete with a bunch of MW novices, half of them would never want to compete again.

You'll know what I'm talking about when you see him compete in the HWs at this contest. He'll be the guy to watch.

[ScottDowney]

Looking hella good there Corey....nice too see you progressing :)

[Corey DuCharme]

Wednesday, March 8th - Shoulders

Push Presses - Worked up to 185 for a single, failed 195, got 185 again. Stripped to 135 got 5 strict, 1 pp, took 30 sec break got 3 more pp. I don't think singles are getting me anywhere right now. Maybe more reps or different exercise?

Close Grip Lockouts - 5,4,4 w/235 did a couple extra with regular grip.

Eagle Loop Upright Rows - 3x10 w/95

Standing Overhead Barbell Extensioins - 8,8,9 w/65. Loved these, good stretch and tough lockout.

Rotational Neck Work

Pinch Grip Plates - Broke 35's off the ground with lefty and pulled them a foot or so with righty. Several sets of several reps and passes w/25's.

Full Contact Twists - 3x10 w/35

Side Bends

One Arm Olympic Bar Curl - 2x8 w/my cheap 40lb bar.

[Matt Ohlendorf]

Corey what is a push press?

[Corey DuCharme]

Matt, a push press is a standing overhead press (Military Press), done with the assistance of momentum developed from a dip and drive of the legs. It is a common assistance movement for olympic style weight lifting.

As far as I know, all strongman competitions allow push pressing of logs and viking press implements. Since push pressing allows you to move heavier weights than standing presses, it's helpful to train them.

A push jerk allows even heavier weights to be used, but requires much more practice and knowledge to be done properly. Push jerk would be dip, drive, dip and stand with the weight.

My first contest ever has a 205lb log press for reps (relatively light), and I am trying to develop my overhead pressing strength enough to hopefully get at least one rep.

[Corey DuCharme]

Friday, March 10 Workout One - Stomach

My wife wanted to go out to dinner but had a girly party to go to later. (You know the kind where they sell candles, housewares, or jewelry......I won't say what this one was for, she just better not bring home anything that intimidates me!) Anyway, Mexican food before workout=yuck.

2xbasket full of chips and salsa

1xbig ol' margarita

1xchimichanga w/ backup sets of rice and refried beans

Cooldown - Glass of water


Workout Two - Legs (Are you friggin' kidding me?)

Low Box Squats (10") - 5x5 w/ 185. First time ever with these, they are going to help a ton.

Front Squats - 1x3 w/185, 2x3 w/165. Box squats took a lot out of me.

Sandbag Squat Extensions - 4x12 w/90. Stopped multiple attempts of stomach trying to regurgitate chimi.

One Leg Calf Raises - 3x10 w/45. Just get it over with already.

Standing Cable Crunches - 3x10 w/90

Great workout!! Trying to swallow down a protein shake right now. You guys know that Asian kid who wins all the hot dog eating contests?...........I feel like I ate two of him!! :FF:

[Corey DuCharme]

Saturday, March 11 - Push/Pull

Bench Press - As many as I could in 5 minutes w/185, got 26.

Rope Pull Ups - 6,5,5 w/bodyweight

CG Bench Lockouts - 4,5,4 w/235

Seated Rope Rows - 3x10 w/130

Seated Overhead Press Lockouts - 7,6 w/125, 6 w/115

Pull Ups to Bar - 3x10 w/bodyweight

Incline Dumbbell Curls - 10,10,8 w/20

Sandbag Load to 49"- Around 250, nothing. Dropped it down to 200 or so and did a couple easy ones, but I had to lap it.

Lower abdomen is feeling not good, as in hernia risk. My wife is in her clinincal rotations as a Physician Assistant so I let her check it out. She said the left side is feeling a little weak. Yikes. On the same topic, my brother who has had a double hernia repair went to the doctor the other day. His doc said he had weakness too. We must be put together wrong. Hope we don't blow our inards out before the contest!

[Paul Neuhaus]

Stay healthy Corey! Don't risk a hernia just to add a little bit of strength, because then you won't even be able to compete. Just get here in one piece!

[patrick w.]

be careful man!!

what contest are you doing?

[Paul Neuhaus]

what contest are you doing?
He's coming to WI for the Fox Cities Strongman Contest that I'm co-promoting. It will be his 1st contest.

[patrick w.]

He's coming to WI for the Fox Cities Strongman Contest that I'm co-promoting. It will be his 1st contest.


wow! great! strongman looks like a lot of fun.

[Corey DuCharme]

He's coming to WI for the Fox Cities Strongman Contest that I'm co-promoting. It will be his 1st contest.

Yeah, I am excited about this contest. It's something I've wanted to try for years, but never pursued. Thanks for the encouragement guys.

[ScottDowney]

You've made a decent amount of progress throughout your training Corey, you should be about ready to bust some heads at your debut

Kick some ass for me budd and take good care of that stomach!!!!!!!!

[Corey DuCharme]

Thanks Scott, let's hope I hold out that long.

Monday, March 13 - Back

Power Cleans - Doubles with 135, 150, 160, 175 PR sadly enough.

Narrow Sumo Deadlifts from 4" block - 5x3 w/275. Liked them.

Stiff Leg Deadlift - 3x5 w/230. Went too deep for my current flexibility, so it tore up my lower back.

Sandbag Rows from floor - 4x8 w/160

Neck Extensions and Leg Raises

[Alex Devenyi]

Congrats on the PR. Looks like a fun workout :cool:

Good luck at your contest, show no mercy! :D

[Corey DuCharme]

Thanks Alex, it was a productive workout. I will not show any mercy at the contest, but I'll be on the receiving end of the pain I dish out!!

Thursday, March 16 (I know, a day late) - Shoulders

Push Press Overloads - 3x3 w/205 to eye level. 1x3 w/185 to top of head. I picked these up from Dan Harrison's journal, he seems to love them.

Neutral Grip Dumbbell Presses - 5,5,3 w/60..........weak.

Seated Behind the Neck Press - 3x5 w/95. Trying to work in different planes of motion.

CG Bench Lockouts - 5,5,7 w/235 Finally I can move up.

Eagle Loop Upright Rows - 3x10 w/100

Standing Overhead Barbell Extensioins - 3x8 w/75.

Rotational Neck Work

No abdominal work because I have big ideas of training legs later today so I can train events Saturday.

[Corey DuCharme]

Thursday, March 16 - Legs

Low Box Squats (10") - 5x5 w/ 195. Felt lighter than 185 did last week.

Front Squats - 3x3 w/175. Again, felt stronger than last week.

Sandbag Squat Extensions - 4x12 w/100. Breathing heavy.

That's it. Cut out calves and abs because I had to be somewhere. Besides, Saturday we want to try pulling a heavy sled, so that will work both groups sufficiently. Hope the weather is nice.

[Corey DuCharme]

Saturday, March 18 - Events Conditioning

Couldn't make it out my brother's house today, so I had no access to implements. Weather was beautiful, so I went to the local sled hill for some conditioning. This was Balboa style training complete with grey sweats and sleeveless blue hoodie.

Jogged up the hill for a warm up and then went to my car to get my sled, belt and sandbag.

Sled Drag - 90ftx3 w/135lbs. 120ftx1 w/135lbs. The hill was getting sloppy so slipping was an issue. On the last run I was going to keep going but was running in place and had to bear crawl to the finish.

Found a pile of broken concrete to play with. In the last seven years I have torn out close to 80 driveways and various slabs of concrete, so I am no stranger to handling it. Oh yeah, we hand load every piece into our front end loader.

Fence Post Footing Press - 2x2. Heavier on one end so I switched it around to keep it even.

Concrete Chunk Hammer Curl - 2x8. Chunk was about 18" square, 4" thick, and I grabbed the middle and squeezed my hands together and curled.

Concrete Chunk Pivot Deadlift - 1x8 About 2' wide, 4' long and a healthy 4" thick. Lift one end to lock out, similar to first half of tire flip.

Sandbag OHP - 3x5 w/110.

Pavillion Rafter Pullups - 8,6,4.

Plyo Jumps to Power Box (Just under waist high) - 3x4 with depth squat negatives.

Sprinted the entire hill one more time, felt nauseous, went home.

Barbell Rows - 1x10 w/175. Just for fun, back felt too fresh. LOL

I have pics of the hill and my sled, but I don't know how to post them, a little help please. :confused:

[Patrick McGuffin]

ADRIANNNNNNNNNNN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!

Good stuff Corey.

[Paul Neuhaus]

Dang, that's what I call a Balboa/Caveman workout!!! That sounds pretty intense!!

If you want to post some pics, when you post up, you'll be able to scroll down to "manage attatchments". Click onto that, then click onto "browse". You should be able to get anything out of your picture file, but they must be small enough. Here's a link I use to shrink my pics.

http://support.persits.com/jpeg/pick_jpeg.asp

On this link, here are the steps:
Click onto "browse"
Click onto the pic you want to resize
Click onto "upload image"
Click onto "continue"
Set height to 600
Click onto "create thumbnail"
Right click onto pic
Then "save picture as"


After you've resized your pics, come on here and do a post.
Scroll down and click onto "manage attatchments"
Click onto "browse"
"Double click" the picture you want to post
Click onto "upload"

This should do the trick. I know it's a lot of steps, but after you do it several times you'll get the hang of it.

[ScottDowney]

Hahahahaha now thats what strongman is all about

Not using bars and dumbells but lifting anything you can get your hands on and going mad with it!

Nice workd buddy

[Corey DuCharme]

It was a fun workout and a much needed conditioning session. Thanks for the help with the pics Paul. The first pic is of the whole hill. Second is the top 80' which is the steepest. Third pic is my sled setup. Next time I will take more weight because 135lbs wasn't enough resistance to train for pulling a semi truck!!!

[Paul Neuhaus]

Bring a training partner, and take turns sitting on the sled. When that gets easy, have the training partner sit on the sled with the sandbag in his lap!

Make sure there's a 3rd person to take some pics, because that would be a big hit on the forum!!!

[patrick w.]

that is pretty cool.

there is no snow in MI right now?

[Corey DuCharme]

Paul, I actually tried to get a couple of guys I know from my church's high school youth group to come out with me, but they were busy. Next time I'll plan ahead a little because they were bummed they couldn't make it. The one kid is in his freshman year and he's 6', 175lbs. His dad is a big dude who benched 300 and deadlifted 500 in high school, so the kid has a lot of potential. He's going to lift with me here and there throughout the summer.

Patrick, we had a nice thaw about a week ago, lots of flooding. Snow is all gone except for those ugly, black piles sitting in shopping center parking lots. However, there is never a gaurantee on weather in Michigan.

[Corey DuCharme]

Monday, March 20 - Back

Power Cleans - Doubles with 135, 150, 160, 185x1 for the ugliest PR ever. I have no business maxing out again until I clean up my form, it was :disgust:

Narrow Sumo Deadlifts from 4" block - 5x3 w/285.

Stiff Leg Deadlift - 3x5 w/235.

One Arm Dumbbell Rows - 1x8 w/80, 90, 100, 100

Neck Extensions and Leg Raises

While lifting I threw in some pich grip work and set a big PR. Fully locked out and held two 35's smooth side out with righty. It felt easy. Kind of useless for strongman, but something I've been shooting for anyway.

After my workout I went upstairs and took my shirt off. I decided to do some crunches so I put my legs up on a chair and started. When I looked down at my stomach I was horrified! I was doing the "truffle shuffle." I'm getting chubbier than ever, time to clean up my diet..........after the tub of raw cookie dough is gone. :D

[Patrick McGuffin]

Hahahah that was me speaking in that last post. Congrats on the pinch grip pr, I have been working towards getting a pair of 35's also. My clean form is horrible also but I have been working on form for a while with little improvement, I would say try that weight again in a week or two and just try to make it with better form.

[Corey DuCharme]

Wednesday, March 22 - Shoulders

Push Press - 5x3 w/135.....yeah buddy, LIGHT WEIGHT!! No, really, it was light on purpose. It occured to me that I was losing a lot of leg drive to my lower back by not tensing my glutes enough. I wanted to work on fixing that and really moving the bar fast. It went well. I strict pressed it for 5 after my last PP set.

Seated Behind the Neck Press - 3x5 w/105. These made me sore last time, like "inflexible" sore. It's good that I am working on them.

CG Rack Lockouts - 5,3,3 w/245.

Eagle Loop Upright Rows - 3x10 w/105.

Standing Overhead Tricep Extensions - 3x8 w/80.

Rotational Neck Work

Side Bends - 3x10 w/80. Hooked a handle to loading pin with a chain. This way I adjusted the height so I couldn't dip too low as it tends to aggravate my back.

Great workout, been a while since I enjoyed my shoulder day. Tomorrow legs and Saturday EVENTS!!!

[Corey DuCharme]

Thursday, March 16 - Legs

Low Box Squats (10") - 5x5 w/ 205.

Front Squats - 3x3 w/185.

Sandbag Squat Extensions - 4x12 w/110.

[Corey DuCharme]

Saturday, March 25 - Events

Truck Pull with Belt Only (Crew cab F-350) - 150'x2 under a minute each run. Next time we are going to add more resistance in some way.

12" Log Press - Various warm ups and an attempt at 205.........at least I cleaned it. :rolleyes: After failing I did several sets of five with 155. My brother got four sets of five with 205 because he's a jerk and I hate him. :D

Farmers Walk - 60' with a turn. 3x5 w/205.

Dumbbell Rows - 2x8 w/100.

First picture is me, second is my brother Grant.

[Paul Neuhaus]

Corey,
You'll have to press that log out next time so we can see your face in the pic! HAHA

I think the best thing you could do right now is to work up to a max single on the log. Then, do a ME and DE Westside-type split.

Let's say your max is 190, for example.

Early in the week, do your DE pressing with 60% of your 1RM for speed doubles, like this.
50-60%1RM 8x2 Speed doubles w/ 60 sec rest

On this DE (dynamic effort) workout, work on explosiveness and use a good power jerk technique. Use the "mental checklist" I gave you before. Don't be lazy on the rep just because it's easy. Pretend it's your 1RM, and EXPLODE it off your chest as fast as you can, using a good jerk technique.

Later in the week, work up to a max single and shoot for PR. With this being a new exercise for you, you should hit small PRs every couple weeks or so. If you hit a new 1RM, then you'll have to base your % off that for your next DE session.

And, don't neglect the accessory lifts. On DE day, I prefer to go 3x10 on accessory lifts, and save the heavy lifting for ME (max effort) day.

I hope this makes sense. Good luck.

[Corey DuCharme]

Yeah, there is nothing in my training I would like more than to peek my ugly face out from under that log.

Monday, March 27 - OHP & Back

Power Jerk DE - 8x2 w/115. I used a wider grip than usual to match the width of the log handles and did not rest more than a minute.

Narrow Stance Sumo Deadlifts from 4" block - 5x3 w/295.

Stiff Leg Deadlift - 3x5 w/245.

One Arm Dumbbell Rows - 4x6 w/120.

Leg Raises - 3x10

Power Rows From Floor - 2x5 w/225.

Thanks for the advice Paul. Hopefully I can put on some strength with this new pressing program.

[Pete Berg]

My brother got four sets of five with 205 because he's a jerk and I hate him. :D

.
Now where is the love in that ?:B:

[Nicolette L.]

Nice DL's.

[Rus Mandery]

'Truck Pull with Belt Only (Crew cab F-350) - 150'x2 under a minute each run. Next time we are going to add more resistance in some way.'

Find a slight grade to work with, or you could take some air out of the tyres.

[ScottDowney]

Awesome Corey, you're really working the strongman training now buddy....excellent work

[Corey DuCharme]

Now where is the love in that ?:B:

HAHA, it's a love hate thing when it comes to him being stronger than me. It really doesn't bother me, but we like to joke around about it.

Nice DL's.

Thanks Nicolette, when I started last fall I was using less weight for my conventional DL's than I use on stiff legged now.

Find a slight grade to work with, or you could take some air out of the tyres.

Rus, thanks for the ideas. We might start by hooking up a tandem axle trailer to the truck, then move up to a large dump trailer and possibly back to the tandem with a front end loader on it. The last one would be too much to start without a rope assist. One idea was to get it rolling with the truck and throw it in neutral so we can try to keep it moving with leg drive alone. My brother thinks I would try to run him over though. :EL:

Awesome Corey, you're really working the strongman training now buddy....excellent work

I'm trying to go hard at it Scott. This weekend I'm out of town so I will do log press and FW tomorrow. Then I have to come up with something crazy to do at my friends house Saturday. He and I have always loved training together and we feed off each others energy so it could be good.

[ScottDowney]

I'm trying to go hard at it Scott. This weekend I'm out of town so I will do log press and FW tomorrow. Then I have to come up with something crazy to do at my friends house Saturday. He and I have always loved training together and we feed off each others energy so it could be good.

Excellent buddy...its great when you can train with some who recipricates the energy that you exhude!

Rob and myself are the same...we're strong if we train apart, but together it gets scarey!

Kick some ass Corey....your journal will soon be no longer one of mediocrity
:EL:

[Corey DuCharme]

Wednesday, March 29 - FW and Log Press

FW - These sets were done on squishy grass, bad idea.
80' w/110.
80' w/200.
failed attempt w/250.
40' w/250 (went all out, but it was suprisingly less ugly than I thought it would be)

These sets were done on hard packed stonecrete, a little uneven though. 80' w/250, YES!! Good thing my grip is strong because I went turtle speed.
142' w/200, could have gone on some more but I wimped out. Between FW and being back to work for two weeks, my hands are tore up.

Log Press - 5 w/90, 4 w/100, 3 w/110, 2 w/120, singles w/130, 140, 150, 160, 170, 0 w/180 and 3 w/140. I need to get under these more, so I may start dropping my left leg back in a slight jerk.

Wanted to keep training shoulders but it was late and I had to get home to let my dog out. Poor little guy made it 13 hours without going. :eek: I hate doing that to him. I took him to the park to play fetch to make it up to him, he loves me.

[patrick w.]

how do you feel going into the contest?

[Paul Neuhaus]

Nice work on the FW. You've got the right idea by training it heavier than contest weight. Next time, you and your brother should time each other. This will actually motivate you to move faster. Try going even heavier on some days. Maybe try 270-280, and time each other. Even if you drop it several times, just keep picking it up and moving. When you go back to 240, it will feel easy.

[Paul Neuhaus]

how do you feel going into the contest?
He'll feel much better after Big Tony's "contest-eve feast" and couple beers to calm his nerves before bed. It works for me!

Corey,
If you haven't made your hotel reservation yet, you should get that done soon. They're going to quit holding the block of rooms because the athletes aren't booking rooms.

Also, email Tony and let him know you and your brother will be there for the feast. He needs a head count.

If your wives need some suggestions for restaurants and bars for Friday evening, let me know.

[Corey DuCharme]

how do you feel going into the contest?

Thanks for asking, I'm excited. It's my first contest so I don't expect much as far as placing goes. I've never been very strong but I love strongman. It's time to get off the couch and into the contest. I just want to go out and try my hardest, learn from the experience and make some friends.

He'll feel much better after Big Tony's "contest-eve feast" and couple beers to calm his nerves before bed. It works for me!

Corey,
If you haven't made your hotel reservation yet, you should get that done soon. They're going to quit holding the block of rooms because the athletes aren't booking rooms.

Also, email Tony and let him know you and your brother will be there for the feast. He needs a head count.

If your wives need some suggestions for restaurants and bars for Friday evening, let me know.

No room for beer, just more ribs and cheesecake and banana pudding and brisket and whatever the heck else is being served. Corey hungry, Corey eat big. Ronnie Coleman says, "Light weight!!!" I say, "Clean plate!!!"

I e-mailed Tony and I'm calling the hotel tomorrow. The wifey's will probably want to go somewhere unique, not a chain restaurant. Then maybe a bar with a calmer atmosphere. Thank you for any suggestions.

I hear you about the FW, but 250 was very hard to pick up for me. Grip good, back weak. I'll work on it, maybe I can shout "Light weight!!!"

[Paul Neuhaus]

I'll work on it, maybe I can shout "Light weight!!!"
YEAH BUDDY!!

Heavy FWs are always easier for me to pick up if I think of it as more of a squat. Bring your hips forward, so they're between your hands. Look to the sky, and "squat" lift those FWs.

In the downtown district on College Ave, there's a martini bar and a wine bar. Your wives might like those places. I'll email you tomorrow with some suggestions for restaurants. Your wives are welcome to join us at Tony's, but even my wife can't handle all the belching and farting!

[Patrick McGuffin]

Great job with the farmers walk Corey, carrying 500lbs is awsome! I hope you have a good time at the contest. And eating and belching and farting :D

[Corey DuCharme]

Sunday, April 2 - Punishment

It's been since Wednesday with a contest less than a month away, unacceptable.

Squats - 20 repper w/225 PR. "THE KING HAS LOST HIS CROWN!!!" It's sad, but I've been gunning for this for years and finally killed it tonight. In the short time I have been doing box squats, they reprogrammed my form for the better, allowing me to handle this with little trouble.

Bottom Start Zercher Squats (Just above my patella) - Singles, 135, 155, 175, 205, 225, 265, 275, 285. First time, loved them, should have been doing them for weeks.

Sandbag Walking Lunges - 80' w/110 taking some breaks.

Free Standing Calf Raises - 4x8 w/225.

Shrugs - 4x12 w/225.

Incline Dumbbell Curls and Standing Cable Crunches

Barbell Cheat Curls (Not too ugly) - 1x5 w/135.

[Corey DuCharme]

Monday, April 3 - Shoulders

12" Log - Speed doubles, 8x2 w/110. Helped me get a feel for that dang log.

Seated Dumbbell OHP - 12, 12, 10 w/50.

Dips - 3x10 with my fat butt body weight.

Some rear delt stuff.

[ScottDowney]

way to kick your own ass there Corey me old buddy....

The log is a damn funny thing to get used to, but hang in there and you'll make it your bitch soon enough!

Whats your bodyweight now then?

Still lightweight or have you crammed enough food in to be classified as a fat boy (like myself hahaha)

[Corey DuCharme]

I am classified as a junior fat boy. I've porked up to about 212 first thing in the morning, and it ain't all muscle!! :disgust: Pants are sooooooooo tight across the hips and in the can it's silly. My abs have not completely disappeared yet though.

[ScottDowney]

Abs??? What are those??

The last time I had abs was the last time I saw my feet :LOL:

[Pete Berg]

Corey, I feel your pain. I'm trying to add some pounds for Fox cities but it is not all muscle and my pants don't like it.

[Corey DuCharme]

Wednesday, April 5 - Shoulders

Push Press - Singles w/145,155,165,175,185. Failed w/195,205,195. The first attempt at 195 should have been a PR but the bar got in front of me too much. 205 went higher than I thought, a couple inches over my head.

Seated Behind the Neck Press - 3x5 w/115.

CG Rack Lockouts - 5,5,6 w/245.

Standing Overhead Tricep Extensions - 3x8 w/85.

Rotational Neck Work

Side Bends - 3x10 w/90.

This was a good workout but I'm ticked off about missing 195. I seem to have trouble getting under the bar. Next week I will own that weight though.

[ScottDowney]

Have you ever tried to double jerk it?

I have serious problems with OH work

[Corey DuCharme]

Scott, I need to learn how to power jerk the overheads. I'm hesitant to do so now because it is so close to contest time. I don't think I have the time to get the technique down and build power with it.

[Patrick McGuffin]

Scott, I need to learn how to power jerk the overheads. I'm hesitant to do so now because it is so close to contest time. I don't think I have the time to get the technique down and build power with it.

Just try it with some light weight,alot of times it comes naturaly.

[ScottDowney]

Scott, I need to learn how to power jerk the overheads. I'm hesitant to do so now because it is so close to contest time. I don't think I have the time to get the technique down and build power with it.

I understand you being hesitant at this stage Corey

You could always do what Patrick suggested and try with low weight, or wait until after the competition....no doubt you'll be doing more ;)

[Pete Berg]

Corey, three weeks is alot of time to learn the power jerk it might not be pretty but it can't hurt to try. By the way I try to go beyond my max on the push press and make some attemps it helps with making the core stonger and gives your body a chance to feel the extra weight.

[patrick w.]

Scott, I need to learn how to power jerk the overheads. I'm hesitant to do so now because it is so close to contest time. I don't think I have the time to get the technique down and build power with it.


do the same thing you do on the push press but instead of locking your knees after the drive out of the hole and pushing with your arms, drive out of the hole and when you throw the bar off your chest, re-bed your knees and go into a little quarter squat and puch the weight out with your hands....hard...push against the bar and use its momentum to your advantage to get into the hole quicker.

[Corey DuCharme]

Sounds like I don't have a choice in the matter!! :LOL: Thanks guys, I can be a little timid when it comes to trying new stuff in the gym. The advice and encouragement help a lot. I'll get started on light push jerks tomorrow.

Ok, I'm not trying to be all Dan Harrison, spill blood, heads rolling and eating the buffet attendee or anything but.......... My wife and I went to a Chinese buffet tonight and I weighed myself before and after the binge. In an hours time, my weight went from 216 to 219!! :M:

[ScottDowney]

Good man....3lb in an hour is sweet ;)

[Paul Neuhaus]

Corey,
When do you guys plan on heading home after the Fox Cities contest? If you'll be around on Sunday, I'll take you to our local Gold's Gym and do a light session of power jerks to show you some technique. Mine isn't the prettiest, but I've really had to clean it up so I can press logs with a bum shoulder. We could even do an active recovery workout.

Also, what kind of restaurants do your wives like? I told you I'd make some suggestions for them. Your hotel is in the town of Grand Chute, right next to Appleton. If they like a smoke free environment, I'll recommend some hotels and bars in Appleton. The WHOLE CITY is smoke free in all businesses.

[Corey DuCharme]

Thanks for the help Paul. I booked our room for two nights, but we may leave on Saturday. (We'll have to donate our free wings to somebody :( ) If we stay Saturday night, we will probably leave early Sunday.

Otherwise, I would love to go to Gold's with you. Man it would be sweet. We could wear our helmets and head butt each other while singing the theme song from the Smurf's. I could bring Bucket: The Special Needs Dumbbell, and we could put it in the middle of the floor and bow down to it.

The ladies would love a smoke free environment. Like I said before, they prefer something unique, not the local Big Boy. If you could, maybe just give them a few options. Also, they would enjoy the martini and wine bars you mentioned.

Thanks again.

[Paul Neuhaus]

These are all on College Ave in the downtown district, AKA "the strip".

De Ja Vue (Martini bar)
Flanagan's Wine Review (wine bar)

Victoria's
Average $13 per plate. Italian cuisine, and they will FEED you. Your wives will end up bringing left-overs back to the hotel so you can carb up again before bed.

Casa Blanca
Latin cuisine. Fine dining atmosphere, average $15-20 per plate.

Old Bavarian
German cuisine. Quiet, casual atmosphere, average $12-20 per plate.

Taste of Thai
Average $15 per plate.

Fusions
Fine dining atmosphere. Four star dishes at three star prices, average $15-20 per plate.


All of these places are within a short walking distance of each other, except for Tase of Thai.

[Patrick McGuffin]

Yay Patricks suggestion for a name wins!!!!! I would worship it too...

[Corey DuCharme]

Friday, April 7 - Back

Deadlift - Singles, 135, 185, 205, 225, 315, 365 PR (weak). Failed at 385 and 375. After the contest I want to make DL's a priority, maybe get a hold of the Gillingham video.

Power Rows From Floor - 5, 5, 7 w/225.

Sandbag Load From Lap to 53" - 3x5 w/200.

One Arm Dumbbell Rows - 3x8 w/130.

Push Jerk - 8x2 w/115.

Leg Raises - 3x10.

[Paul Neuhaus]

Victoria's
Average $13 per plate. Italian cuisine, and they will FEED you. Your wives will end up bringing left-overs back to the hotel so you can carb up again before bed.


You can scratch Victoria's off your list. My wife and I had dinner there tonight, and they must have some new cooks in there because the food was absolutely horrible. I no longer recommend it. You could get better Italian at freakin' Fazzoli's!

[Paul Neuhaus]

Deadlift - Singles, 135, 185, 205, 225, 315, 365 PR (weak). Failed at 385 and 375. After the contest I want to make DL's a priority, maybe get a hold of the Gillingham video.


Hey, congrats on your PR. If you want Brad's video, go to the Jackal's Gym website and email Karl Gillingham. Let him know what you'd like to purchase, and he'll bring your order to the contest. You could probably even make the exchange at the Friday night feast, because he will also be there.

[Corey DuCharme]

Paul, Victoria's :disgust: thanks for the tip. I'm going to Mapquest the others and put together a little guide for our wifeys. Should I order tacky, or will they have tons of it at the contest?

Monday, April 10 - Legs (Pseudo Back)

Bottom Start Zercher Squats - 3 w/225, 245, 265. Might have been something I ate, but there was definitely a disturbance in the force. High risk of letting off a dirty bomb in my drawers.

Low Box Squats - 1x5 w/215, 3x5, 1x4 w/205. Zerchers took some oomph out of me so I had to back off a touch on these.

Sandbag Squat Extensions - 4x12 w/120. Ugh.

Free Standing Calf Raises - 1x8, 3x5 w/245.

Knee Raises - 2x10, 1x4 because I was drained by this point.

My back was worked over afterwards, as were my legs. What the heck is a deloading phase? Because if it means taking a week to use lighter weight and intensity, I want one!!

No OHP because I had some trouble with my neck this weekend. Recurring issue for years, went to chiro, will go back Wed. This injury is quite uncomfortable but is healing fast. I will train power jerks again Wed.

[Paul Neuhaus]

Paul, Victoria's :disgust: thanks for the tip. I'm going to Mapquest the others and put together a little guide for our wifeys. Should I order tacky, or will they have tons of it at the contest?


When I meet up with you guys at the hotel, I can show your wives how to get where they're going. It's super easy.

I think Dave plans on bringing lots of tacky. But, as long as you're placing an order, it can't hurt to add your tacky to the order just to make sure you get it.

All you have to do is place 2nd or 3rd, and you'll win free tacky!

[Corey DuCharme]

All you have to do is place 2nd or 3rd, and you'll win free tacky!

HAHAHAHAHA!! Whew, laughing that hard was a great ab workout. I'm going to try my best, but 2nd or 3rd from last would make me happy.

[Corey DuCharme]

Wednesday, April 12 - Presses

Power Jerks - 8x2 w/135.

Bench Press - 29 in 5min w/185.

Seated Behind the Neck Press - 3x5 w/105.

Tricep Pressdowns - 10 w/70, 10,8 w/80.

Cuban Presses - 3x8 w/bar.

Went light to test out my neck, it's feeling pretty good. Heavy log coming up on Saturday. Oh yeah, I was looking back a few pages and thought I could update everyone about my hernia scare. It's fine now. :rolleyes: Sometimes I still feel some uncomfortable pressure down there, but the aching is gone. I'm starting to think it is a stomach muscle that I keep re-injuring.

[ScottDowney]

Oh yeah, I was looking back a few pages and thought I could update everyone about my hernia scare. It's fine now. :rolleyes: Sometimes I still feel some uncomfortable pressure down there, but the aching is gone. I'm starting to think it is a stomach muscle that I keep re-injuring.

oohhhh dude thats great news brother...I think Im either straining a muscle in my stomach or heading for a hearnia myself...occasionally feel something 'pop' under my stomach and this time it aint wind!

Nice work on the presses man....Saturday has been and gone, wheres the update on the log dude???

[Paul Neuhaus]

..Saturday has been and gone, wheres the update on the log dude???
And, the rest of the events for that matter!

I'm glad to hear you're doing OK. Just keep hitting the abs really heavy, 8-10 rep range. My abs used to cramp up when attempting heavy DLs, but that all went away when I started hitting my abs and obliques really hard.

[Corey DuCharme]

Last week fell apart as far as training was concerned. :EP:

Wednesday night, right after my workout, I took my wife to the hospital. She had a stone stuck between her kidney and bladder. OUCH!! Thursday, after leaving work early, I sat in the hospital until 10pm. I took Friday off with plans to train events hardcore on Saturday. Saturday my wife was in severe pain all morning so I rode it out with her. By the time she felt better and we got to my brother's house, it was too late to train. Sunday morning was spent at church as usual, followed by Easter brunch out of town with family until 8pm. Brunch was way over priced and I visited the porta-potty twice at work today as a result of too many sweets after.

Wifey is better now, squirts are gone, (skid marks are a sign of victory anyway, apparently) and I am going downstairs to train finally!!!! I'll be smart, but I want to tear it up tonight. Kick the intensity up with moderate weights.

[ScottDowney]

Oh man it sucks when life kicks you in the nuts that-a-way

Glad to hear that your wife is all better though buddy....looking forward to seeing how you get on with the log again :)

hhhmmmm skidmarks are a sign of victory....that sounds familiar :LOL:

[Corey DuCharme]

Last Wednesday, April 12 (Forgot) - Shoulders, Chest, Triceps

Power Jerks - 8x2 w/135. Smooth and easy with good speed, only wish it was 205.

Bench Press - 29 in five minutes.

Seated Behind the Neck Press - 3x5 w/105.

Tricep Pressdowns - 10, 10, 8 w/80.

Cuban Press - 3x8 w/bar.

Last Night, April 17 - Back, heh, heh, heh

Deadlift - Screw moderate weight, triples w/275, 295, 315, and 335. Then a big fat double w/355. CHOO-CHOO!!! Caboose POWER!!!

Power Rows from Floor - 5, 5, 6 w/235.

Sandbag Load from Lap - 3x1 and 1x2 w/230 and 1x5 w/190.

Rope Pullups - 5, 2, 3 w/ my chunky caboose in tow.

One Arm Dumbbell Rows - 3x8 w/135.

Some leg raises.

Hurt the other side of my neck at work today, back to the chiro, BRAINS, BRAINS!!!!! (I look like a stiff contorted zombie)

[Patrick McGuffin]

Sweet deadlifting today Corey!

[ScottDowney]

Deadlift - Screw moderate weight, triples w/275, 295, 315, and 335. Then a big fat double w/355. CHOO-CHOO!!! Caboose POWER!!!

Kick ass man...those triples will make you hella stronger


BRAINS, BRAINS!!!!! (I look like a stiff contorted zombie)

Hahahahaha maybe we should audition for parts in the next Zombie movie Corey.....they had a strong Zombie in Dawn Of The Dead 2004 (threw a gas canister back at the bus)

:LOL:

[Corey DuCharme]

Thanks Patrick and Scott. My back was sore the last couple of days, but the good kind.

Wednesday, April 19 - Shoulders, Chest, Triceps

Power Jerk, Push Jerk, Double Dip, whatever you want to call it - Singles w/95, 115, 135, 155, 175, 185 and 195. I almost had 205 but I chickened out because it felt too shaky. Thanks to everybody for encouraging me to try these. Especially Patrick Ward, because for some reason the way you described them just "clicked" for me.

Bench Press - 30 in five minutes w/185.

Seated Behind the Neck Press - 5, 4, 4 w/110.

Tricep Pressdowns - 3x10 w/80.

Cuban Press - 10, 8, 8 w/bar.

[Pete Berg]

Corey looks like you'll be right on time with that 205. With the extra energy from the contest you should blow it right up.

[Corey DuCharme]

Corey looks like you'll be right on time with that 205. With the extra energy from the contest you should blow it right up.

I'm not counting on it, but it would be nice.

Monday, April 24 - Legs

Low Box Squats (Speed Doubles) - 8 sets w/185.

Front Squats - 3x5 w/135. Funny thing happened, I was really focusing on getting the weight back on my heels and I started falling backwards at the bottom. I pushed the bar forward and landed on my butt. So, I got up, cleaned the weight from the safety racks, and finished the set.

Free Standing Calf Raises on 3" Block - 10, 8, 8 w/225.

Leg Raises and stretching.

Went light and it was a good thing, because my balance was off tonight. I think I may have been slightly dehydrated because my abs were cramping after leg raises.

[Corey DuCharme]

Wednesday, April 26

After some warm ups I did FW holds w/200 and 250 for around 30 seconds. I needed a belt to pull the 250's off the floor.

That's it for me until contest time, I just needed to know I could lift that weight again. Thanks to everybody for your support and advice along the way. I'm going to go all out on Saturday and hope for the best.

[Jessejobe]

Good luck with your meet.


Jesse Jobe

[Corey DuCharme]

Ok, I'm at the Hotel on their computer. Just a quick update, my brother spent Wednesday night puking, but is feeling better now. Let's just hope that I don't come down with whatever the heck he had.

Other than that, I'm getting a little shaky already, but I am very excited about tomorrow. The weather looks good, cloudy and cool with no rain. Oh yeah, as of right now Grant and I are going head to head, so I'm going to see if that can be changed. I've been beat by him my whole life, I want to lose to somebody new!!!

[Mike Westerling]

Don't get what ever your brother has!
Good Luck!
-Mike

[Corey DuCharme]

Saturday, April 29 - Fox Cities Strongman Contest

Harness Truck Pull - Dissapointing, 25.3sec for 80ft w/16,000lbs. Finished third from last. First time with harness and rope, was too high and weaving like a drunk. Need practice.

Hand Over Hand H2 Pull - First time, felt great, but sloppy form and fumbling the rope slowed me down a lot. Loved this event anyway.

Log Press - 10" Log, 205lbs, ZERO reps..........weak, oh so weak.

Farmers Walk - Straight shot for 80' w/240 per hand, finished a turtle slow 14sec, but no drops and a much quicker pick up than expected.

Stones - LOVED THIS!!! First time and I was pumped. Everybody offered great advice on tacky use and stuff. 250 easy!, 250 easy! (feeling good), 275 no problem!, attacked the 300 and......lapped with no trouble, stood up with it but could not load it, quick break and fought it into my lap again, could not stand up with it though.

No injuries, lots of fun, met some great guys and can't wait for my next contest.

[Mike Westerling]

Lapping the 300 the first time trying stones is impressive especially after loading the other 3!!!! Love those stones!
Now that your hooked, What's next????
Congrats!
-Mike

[Paul Neuhaus]

Corey,
I was VERY impressed with your stone loading, especially since you've never touched them before. 14 seconds on the FW was also an awesome time for a guy with your experience. Honestly, it took me a long time to do what you did on the stones. Great job!!

[Tony Crawford]

Great meet Corey. First time with the 300. Awesome.

[Patrick McGuffin]

You kicked ass Corey! I wish I could have done as well at my first contest.

[Jessejobe]

Awesome job man. I can't wait for my comp on the 13th. Seeing how you did really gets me pumped up. Farmers walks is very impressive. And really good job on the stones. I just hope I can even lap a 300lb stone.

Jesse

[Pete Berg]

Hey Corey, Both you and Grant did and awesome job for your first meet, you guy looked like old pro's.

[Lance Remus]

Big props to ya Corey! You did REALLY well for your first contest. To think you thought you'd come in last...Grant was pretty impressive too. Keep training and come out again in August to do it all again (only better, right?)

It was good to meet you.

[Corey DuCharme]

Thanks guys, it was an awesome day.

Thanks Mike, I don't know about impressive, but it was fun. Yes, I'm hooked. This week I will be casting my first stone to practice with and Grant and I are already looking for our next contest.

Big thanks to you Paul. Without getting fruity, you really made this contest the great experience that it was for me. Great training advice for the last few months, nutrition advice, encouragement, hospitality and tips for the events while we were "competing." (I'm not much competition for you.) I will be trying to "Impose my will on inanimate objects" for a long time now.

Patrick, I appreciate the comment, especially since I don't feel like I kicked ass. More like I got my booty kicked. :LOL:

The only advice I have for you Jesse is to attack the stones. It's what Travis Ortmayer advises to do and it works. Drill your form from now until contest day and then just let loose on them!!! I don't want you to lap that 300 pound round turd, I want you to load it! Oh yeah, Josh Thigpen told me not to yell as I was trying to load the 300, you lose your air that way. (I was fired up at that point)

You must mean a broken down old pro in my case Pete. Thanks a ton for all the help and the Gojo too. I would probably still be scrubbing tacky off without it.

Nice meeting you too Lance. Thanks for leading us out to the feast on Friday. I loved your quote in the local paper!! After Saturday, I'm one of those other people. :M: I don't know about the August contest. Sure, you lure me out there with light weights and great cooking for the first one, then you crush me into the ground for the second one. After last weekend it will be hard to pass up though.

I am now officially one of those nuts that will compete out of love for the sport.

[Paul Neuhaus]

Come on Corey! We'll be having the feast again!!!!! This time, the feast will be after the contest because the contest is only a few miles from Tony's house.

[patrick w.]

damn, sounds like a great time! way to go!!

[Corey DuCharme]

Give us some time, we'll probably come out.

Thanks Patrick, you definitely need to compete in strongman. We had a 170lber in our weight class, it was awesome. He tried his heart out and did good. You would do very well.

[Patrick McGuffin]

[QUOTE=Corey DuCharme]Patrick, I appreciate the comment, especially since I don't feel like I kicked ass. More like I got my booty kicked. :LOL: QUOTE]

Dont lie you did awesome! In my first contest I managed to lift the farmers walk three inches off the ground and almost passed out from that. Then I got a log press max of a whopping 150lbs...... some how managed to flip the 690lb tire 4 times and that was my second best event. My best event was the car pull which was the only thing I did not end up dead last in, and it was only a sedan. And as for stones.... I didnt even manage to lap a 200lber. Geeeese the modesty here. You deserve alot more credit than you give yourself here, especily since alot of the guys who you went against have been in the sport for a while and are really good! Ok I am done ranting :)

[Corey DuCharme]

Thank you for the compliment Pat. I guess it would be silly for me to go on and on trying to convince you I suck. :LOL: I had tons of fun and am satisfied with my performance. Not that I am a competitve person, but I am looking forward to improving.

However, working on improving will be postponed a little while longer, my wife had the day off so I am spending time with her tonight. Priorities........ :D

[Corey DuCharme]

Wednesday, May 3rd - Back (Finally)

Power Clean & Push Jerk (Back to back, two bars) - 5x2 w/175, 155. Too heavy, I always do this. :BB: Why I thought speed doubles on power cleans with 10lbs less than my max was a good idea I don't know. Next time I will drop 20lbs for each and work on speed and form.

Deadlift - Triples w/315, 335 and 355! This went up a rep from two weeks ago. Last rep was quite smooth with good form and no stalling.

Power Rows - 3x5 w/245.

Sandbag Load to 55" (As high as my cheap power rack goes until I drill holes) - 3x5 w/170.

Leg Raises - 8 and 6 w/10 and then 10 without weight.

I'm glad to be back at it again. After taking it easy last week it feels like I haven't lifted in forever. However, the contest flared up some mean tendonitis, so work and lifting aren't comfortable. I did some very slow, light incline curls focusing on stretching to help heal this problem up.

[ScottDowney]

Sounds liek you had a good day at the fox cities brother

14 seconds with 109kgs per hand is pretty quick...it took me ages to get to that point! It used to take me a week to do 40 meters with 100kg :LOL:

Great performance on the stones too

Have you been completely bitten by the bug now?

[Corey DuCharme]

Bitten so hard my butt is swelling up!!!............oh wait, that's just chub left over from the winter. My 300# stone is curing up as I type. I love free concrete!! :M:

Monday, May 8 - Legs & Shoulders

Box Squats - Speed Doubles, 8x2 w/195.

Front Squats - 1x3 w/185, 195 & 205.

Axle OHP (Strict) - 5x5 w/120 Light, want to work out any weak links so I'll progress from there.

Seated Behind the Neck Press - 1x8 & 2x6 w/95.

Cable Reverse Tomahawk Chop - 3x10 w20, start laughing because I got these from a bodybuilding magazine. Standing facing stack, palms together, strap around wrists and pull over head as far back as possible.

Hanging Knee Raises - 3x10

Neck Extensions - 2x12, light, feeling it out after last time I tweaked my neck.

[ScottDowney]

Hahaha

so when you planning your next comp brother?

[Paul Neuhaus]

so when you planning your next comp brother?
He'd better be at Big Tony's Pro/Am on August 19!!!

[Corey DuCharme]

He'd better be at Big Tony's Pro/Am on August 19!!!

This from a guy who isn't traveling to any contests this year!! :B: Grant and I are talking about it still. Your new signature is great Paul. The Ark had a far superior designer than the Titanic! It made it through the worst storm in history with a drunk behind the wheel!

My next contest will be on June 24th: http://p207.ezboard.com/ftheanvil88051frm1.showMessage?topicID=5990.topic

At least the press medley won't tire me out, seeing as how I'll probably get stuck in the second lift. Hoping for the best in the rest, who knows. I should be able to drive down there once or twice to train events with those guys.

Friday, May 12

Axle Clean & Push Jerk - 4x2 w/160.

Sandbag Overhead Press - Singles w/100, 125, 150, 150. 0 w/175. Weights are approximate. I put it on the scale after my 150lb lift and it actually weighed 165. Next time I will weigh them all.

Romanian Deadlifts (Off four inch platform) - 4x4 w/275. Getting a feel for these, hamstrings are sore.

Bottom Start Zercher Squats - 1x3 w/235 and 255. Single w/275. Why I decided to do these towards the end of a workout is beyond me???

Pull Ups - 6 w/BW, 4 w/+10, 3 w/+15, 3 w/+20, 6 w/BW.

Cable Side Bends - 4x8 w/90.

[Paul Neuhaus]

This from a guy who isn't traveling to any contests this year!!
I'll have you know I made the long trek to Chicago's Strongest Man, and I'm going to MN to help out with Strongest Man on Grand in a few weeks! So there! :B:

Besides, if Big Tony's Pro/Am was in MI, I'd be making travel plans to go to MI for the contest. I just have the luxury of living 35 minutes from the contest site! Don't be a hater! :B:

Keep in mind that the hotels in New London are MUCH cheaper because it's a small town. I think they run about $35-$40 per night but, you may want to email Tony and Tracy to find out for sure.

[Billy Wolt]

what do you weigh?

[Corey DuCharme]

I need to e-mail them anyway because I think I left my drivers license at their house. :BB:

Billy, I weigh about 215lbs right now.

[Paul Neuhaus]

I need to e-mail them anyway because I think I left my drivers license at their house. :BB:


.....at Tony's house?!?!

If so, you'll have to come for the Pro/Am to get it!!!! :B:

[Corey DuCharme]

Duhh!.......I can't drive to Wisconsin without my driver's license....sheesh. :EB:

[Paul Neuhaus]

Duhh!.......I can't drive to Wisconsin without my driver's license....sheesh. :EB:
Your brother will drive because he's competing too!!! :EL:

[Corey DuCharme]

Tuesday, May 16 - Sad Day in Corey's Basement

Box Squats - Going for a max double, got 225, 245, one with 265 and had to dump the second one. WEAK!! I was delusional, I thought my squat was stronger than it is. Tried 285 with a belt and had to dump it. At least I didn't blow an o-ring or anything.

Front Squats - Wanted to get 4x4 w/205, but only got three reps and dumped the fourth rep. 3x4 w/185 after that.

Axle OHP - 4x5 w/135.

Close Grip Bench Press - 3x3 w/205.

Calf Raises, Knee Raises and hung from my axle for grip.

One good thing was that I closed my #2 CoC gripper for two singles with righty.

[Corey DuCharme]

Thursday, May 18

Bottom Start Zercher Squats - 3 w/235, 255, 275.

Romanian DL's - 4x4 w/280.

Pull Ups - 6 w/BW, 5 w/+10, 3 w/+15, 3 w/+20, 5 w/BW.

Cable Side Bends - 4x8 w/100.

Straight Bar Strict (very strict) Curls - 3x5 w/95.........hahahahahahaha!!!!! I'm so flippin' weak, I used to do 3x8 with that weight in high school! At least I found the culprit in my tendonitis problem. I'll have to work on these. I hate curls!!!

[Corey DuCharme]

Tuesday, May 23

11" Box Squats - Doubles w/185, 205, 225, 245, 265.

Good Mornings to Pins (Waist High- 4x8 w/155.

Axle Strict Press - 5x5 w/140.

Pull Ups - 6, 6, 5, 4 w/BW.

One Leg Calf Raises and Cable Cross Body Curls.

Abdominal Work and Sandbag Squat Extensions.

[patrick w.]

workouts are lookin' good. competing any time soon?

[Paul Neuhaus]

competing any time soon?
Yeah, Big Tony's Pro/Am!! :EP: :B:

[patrick w.]

Yeah, Big Tony's Pro/Am!! :EP: :B:


everytime I ask him if he is competing you answer.

are you his booking agent? :LOL:

[Paul Neuhaus]

are you his booking agent? :LOL:
No, I'm just that nagging voice in his ear!

[Jessejobe]

Nice looking workout seeing those squats actually gives me some motivation to do some:)

Jesse Jobe

[Corey DuCharme]

No, I'm just that nagging voice in his ear!

Paul, get in line behind my wife................. How's your squat contest with Lance going?

Thanks Patrick, Competing on June 24th. Interesting contest, hope I can manage the weights: Next Contest (http://p207.ezboard.com/ftheanvil88051frm1.showMessage?topicID=5990.topic) I see he finally dropped the OHP weights, not enough for me! LOL My brother will be happy though.

Nice looking workout seeing those squats actually gives me some motivation to do some

Yep, looking at those pathetic weights being used keeps me motivated to grow stronger.

[Paul Neuhaus]

How's your squat contest with Lance going?


We'll find out in about 8 weeks.

[Corey DuCharme]

Thursday, May 25

18" Deadlift - Weak, was only able to work up to 405 for a belted single. 425 barely moved an inch. It was my first time with these, so I am hoping for some big gains........fast?

Front Squats - 4x4 w/185.

V Grip T-Bar Rows - 4x8 w/150.

One Arm Dumbbell Press - 1x4 w/50, singles w/70 & 90, failed to get 110.

Sandbag Carry - Couple of runs to failure w/165.

I'm up north at my in-laws house right now, and I'm contemplating running a hill and finding some odd objects in the woods and on the property to lift.

[Corey DuCharme]

Saturday, May 27

Went for a walk/jog in the woods, ran a 150' hill three times for warm up.

Fingal Finger Log Flip - Sections of ash tree, ranging in diameter, about 10-12' long. Warmed up with some doubles of a light one then did two singles of a heavier log. Followed this with a double of the heaviest and a couple reps of the light one. I really want a fingal finger now!!

Went to the barn and did some walking lunges with a 40lb bag of lime on each shoulder.

Next was the boat trailer deadlift - 24' Starcraft fishing boat on a tandem axle trailer. I grabbed a 24" section of gas pipe and held it under the tongue of the trailer. Pick height was about eigtheen inches. Did a triple and a double, back still a little tired from rack DL's the other day.

One Arm Stone Press - 2x1 with about a 50lber.

Stone Press - Warmed up with eight reps of a lighter one and then did 3x3 with a heavy one.

Trellis Pullups - Homemade cedar trellis, parallel grip about 16" apart, 2x8 w/BW.

Then back to the barn for some GM stretches with 40lb bag of lime across my shoulders. Fininshed with a set of bag lift and extensions with about 130lbs of feed and lime bags. Similar to lifting a stone or sandbag.

Great workout, grabbed some food and cooled down with an aquacycle ride across the lake with my wife.

[Patrick McGuffin]

Thats pretty much McGuyver right there, thats awesome.

[ScottDowney]

I love reading these completely improvised training sessions you have Corey...way to kick ass right there :YR:

[Corey DuCharme]

Those improv workouts are really fun, unlike tonights. Complete CRAP.

Tuesday, May 30

Box Squats - Crap

Good Mornings - Crap

Axle Press - So crappy, I quit after one set.

Pull Ups - The only decent lift of the day. 4x6 w/BW.

Sandbag Squat Extensions - Suprise, suprise......crap.

I had no energy, no strength and no stamina. I had enough desire to be in the basement, I wanted to put a good workout in but the crappy lifting beat it out of me fast. I'm trying to do too much in one workout since I cut back to twice a week. I need help.

[Matt Meinrod]

Squat
OHP
Pull

Keep it simple.

Also it'll help keep your motivation and energy levels high knowing that you have only three things to worry about.

People say, won't doing on three lifts get boring? No, pick the lifts you want as long as they fall in the right category:

Squat:

Box
Olympic and Ass to Ground
Powerlifting - wide
front squats
Dumbbell Squats

OHP

Standing Barbell Strict
Standing DB strict
Push Press
Jerks
1 arm dumbbell
Axel Press

Pull

Deadlift
SLDL
RDL
Snatch - BB or DB
C&J
Power Clean
Hang Clean
Row - BB or DB

[Pete Berg]

Hey Corey, I went through that the past two workouts, I felt like everything went wrong, but a bad day in the gym is better than no day in the gym. I just got to keep reminding myself that or it will drive me crazy.

[Corey DuCharme]

Thanks for giving me a reminder of how to keep it simple Matt. I also appreciate the list of options you gave me. I'm going to take your advice.

Pete, looks like you and I will have to keep trudging forward. Your squats are looking really strong lately, something is going right. BTW, I love your new signature line.

Doing one movement from each group should be enough. If I have time and energy I may throw one or two other exercises in at the end of a workout. Also, I am going to do a 5x5 because I think I may have been trying heavy doubles and singles for too long.

Looking over the event list of my next contest gives me an idea of what choices to make.

18" Deadlifts - Side handle deadlift for reps event.

Zercher Squats - I think they may help with the tire flip and Conan's Wheel.

One Arm Dumbbell Press - Seeing as how the other weights in the press medley may be out of my reach, I would like to be able to at least complete the first lift.

Possibly some sandbag loads one day and carries another?

I'm feeling a little more relaxed now, thanks guys. Any feedback is welcome.

[Matt Meinrod]

How heavy will the One Arm Dumbbell Press be in your comp and where are you at now?

[Corey DuCharme]

The contest weight is 110lbs and I can get 90lbs without any trouble now. 100 and 110 don't feel impossible. However, I don't have fixed dumbbells so I am using a plate loaded handle with spring clips. Because of the thought of ten pound plates raining on my head and feet, I am not as aggressive with the lift as I could be. I don't know the rules, but I think I could easily snatch 110lbs with one hand.

After the DB press is a 210 pound, staggered grip, keg lift which is probably beyond what I can handle. (Not sure, never pressed a keg.) Then an axle press of 225 and log with 250. The last two are way out of my league for now.

[Jay Hagadorn]

Then an axle press of 225 and log with 250. The last two are way out of my league for now.

Great workouts Corey. If you keep progressing at this rate, I'm sure they won't be a problem...

[Corey DuCharme]

Thanks Jay, I really need some pressing power if I want to stick with these strongman contests.

Could anybody suggest a good percentage of my one rep max to use for my upcoming 5x5 workouts. Also, should I do all three exercises (OHP, Squat and Pull) twice a week, or hit them only once with some other stuff thrown in?

Thanks,

Corey

[Corey DuCharme]

No lifting since Tuesday. It's probably not cool to take a little time off this close to a contest, but my back seemed to appreciate it. Also, I think the help you guys have given me with refocusing my workout design will pay off better than a crappy workout.

Today my wife and I went for a nice jog/walk with our dog. We went to a county park out here that has some fun trails along a river bluff and through the woods. Michigan's greatest asset is truly it's natural beauty, as much as people try to ruin it!!

I've decided to split my workouts between squat and deadlift. Not sure where I will put OHP yet. This should save my lower back some trouble by not doing each lift twice a week. Plus it will give me more time to throw some other stuff in.

Does anybody have a recommendation for what percentage of my one rep max to use for a straight 5x5? I was thinking about 75-80%.

[Corey DuCharme]

Moday, June 5

New workout day one.

Axle Hang Clean (Warm up and drill form) - 4x5 w/110.

18" Deadlift - 5x5 w/325.

T-Bar Rows with V-Bar handle - 8, 8, 6, 6 w/160.

Sandbag Load to 56" - As many as I can in five minutes w/185, got 10 want to try and double that number someday.

One set of leg raises off the end of my bench and then my abs cramped severely. Also tried lapping my 300 lb stone in the basement for the first time. Had it almost pulled in but I lost my balance and it fell forward. Dang was that a loud noise!! All I had under it was a cheap foam rubber floor piece and then concrete. I'll need something better before playing with it again. Anyway, good workout, but I'm already aching.

[Corey DuCharme]

Saturday my wife and I went trail running again. We were able to run for 20 minutes straight at a decent pace considering the hills and terrain.

Yesterday, Sunday June 11th, my brother and I worked out together at his house. We were lifting for the better part of two hours so I'll just give the highlights.

Axle Clean and Press - 175x3, 195x2 and a PR of 205x1.

One Arm Dumbbell Press - Several singles w/110, pretty smooth.

Keg Press and Log Press - I'm so flippin' weak.....

Some tire flipping.

Axle Zercher Squat and Carry (Just above the knee) - 285 for two squats and carries, didn't measure the distance, just trying to get a feel for moving with a weight being held like that. (Upcoming contest has Conan's Wheel)

Farmer Walk Deadlift - 195 each hand, 1" painful little handles from about eight inches off the ground for a single.

It doesn't look like much after writing it down, but my body is telling me otherwise. I feel so unprepared for this contest in two weeks. All I know I can do for certain is the first lift of the press medley and the first lift of the tire flip and keg load. Oh well, it will be fun anyway.

[Pete Berg]

Hey Corey your axle is looking good. Now remember you put 205 over head means you can do it with the log and don't tell yourself any thing different.

[Corey DuCharme]

Sunday, June 18

I was up north at my in-laws house this weekend, but I planned ahead and brought my sandbag and lifting equipment.

18" Boat Deadlift - The boat is 22' not 24' like I thought.....it's still heavy enough for me. I cranked the tongue down to 18" inches and used 1" gas pipe under it for a bar. I got two sets of five and a set of three. On the fourth rep of the last set I completely failed just before lockout.

Sandbag Load from Lap to 54" (Shelf in pole barn) - 4x5 w/ 185lbs.

Sandbag OHP - 1, 2, 1 w/ 160lbs.

Sandbag Carries and then some parallel grip pullups on the trellis.

Between the deads and sandbag loads my lower back muscle are very sore. I hope they recover in time for the contest Saturday. Work won't help any!!

[patrick w.]

good to see you are still training hard!!

[Corey DuCharme]

Thanks Patrick, what's new with you? Are you in Arizona yet or still in transition. Hope everything is going well for you either way.

[Paul Neuhaus]

Sunday, June 18

I was up north at my in-laws house this weekend, but I planned ahead and brought my sandbag and lifting equipment.

18" Boat Deadlift - The boat is 22' not 24' like I thought.....it's still heavy enough for me. I cranked the tongue down to 18" inches and used 1" gas pipe under it for a bar. I got two sets of five and a set of three. On the fourth rep of the last set I completely failed just before lockout.

Sandbag Load from Lap to 54" (Shelf in pole barn) - 4x5 w/ 185lbs.

Sandbag OHP - 1, 2, 1 w/ 160lbs.

Sandbag Carries and then some parallel grip pullups on the trellis.

Between the deads and sandbag loads my lower back muscle are very sore. I hope they recover in time for the contest Saturday. Work won't help any!!

HAHA!! Dude, that is primal! The first thing that popped into my head was Rocky IV, when Stallone was in Russia doing his "old school" training! :mag:

[patrick w.]

Thanks Patrick, what's new with you? Are you in Arizona yet or still in transition. Hope everything is going well for you either way.


yup. finished my move this weekend.

sat. I leave for the entire month to the Berkshires in MASS.

[Corey DuCharme]

HAHA!! Dude, that is primal! The first thing that popped into my head was Rocky IV, when Stallone was in Russia doing his "old school" training! :mag:

That is one of the best training scenes from any movie ever!!

I haven't lifted weights all week. Work has been kicking my butt. Monday was easy enough, prep and pour a patio........until we goofed around too long before finishing it and had to scrub our butts off!!

Tuesday we tore out a driveway. Lots of loading chunks of concrete into the bucket of our front end loader. My brother and I did the whole thing. After that we tore out a couple sidewalks and prepped the drive.

It was pouring rain Wednesday so we couldn't pour the drive. My brother and I tore out a porch/sidewalk between a house and a garage. Here's the best part, he ran the jack hammer and I loaded all the concrete into our dump trailer........by hand. Walked it up a ramp, threw it into the back or tossed it over the side.

Today we poured ten yards for the driveway job and set up all the sidewalks and junk. Oh yeah, we almost got rained on while finishing the concrete.

I might do some light squats, OHP's and calf raises tonight just to loosen up some.

Tomorrow shouldn't be too bad. Tie up all the loose ends and hopefully get done early enough to rest up for the contest Saturday.

I should have some pictures to post after the contest.

[Pete Berg]

Hey Corey, good luck on sat. looks like it will be a fun event.

[Paul Neuhaus]

Corey,
With all that manual labor you're doing this week, you may just want to stick to some active recovery workouts. Maybe a little bit of DE stuff and light DB snatches. You'll do fine this weekend, Corey. Good luck!!

[patrick w.]

good luck!

where is the meet corey?

or perhaps your manager/PR man Paul can clue me in. ;)

[Paul Neuhaus]

good luck!

where is the meet corey?

or perhaps your manager/PR man Paul can clue me in. ;)
It's in MI. As Corey's manager, I felt that it would be a good idea for Corey to do this contest as a "warm-up" "exibition" contest to prep him for Tony's ProAm! I also informed Corey that it would not be a good idea to do a "Corey DuCharme autograph session" at this contest. He will, however, be handing out autographed 8x10s at the ProAm!!!

[patrick w.]

It's in MI. As Corey's manager, I felt that it would be a good idea for Corey to do this contest as a "warm-up" "exibition" contest to prep him for Tony's ProAm! I also informed Corey that it would not be a good idea to do a "Corey DuCharme autograph session" at this contest. He will, however, be handing out autographed 8x10s at the ProAm!!!


What will an autograph cost me?

:lol:

[Paul Neuhaus]

What will an autograph cost me?

:lol:
Whatever Corey charges, I get 10% as his agent!!

[Corey DuCharme]

What's 10% of nothing? Which autographed picture would you like, the one of me not pressing the keg or not picking up the side handle deadlift tomorrow? :B:

Last night I did a light 3x3 axle push jerk with 160. Then I did some squats that were supposed to be light but felt like a ton. Followed that with some light good mornings that made my hamstrings sore and some calf rasies. I need to get back into squatting, I'm repeatedly amazed by how fast that lift deteriorates.

My spine feels like jello today and my confidence is a little low. I'm going to give everything I have tomorrow and have fun too. :D

[ScottDowney]

Hey Corey, long time no see

Just thought Id pop in and see how your progress is going

Hows things brother?

[Corey DuCharme]

Hey Scott!! It has been a while hasn't it. Things are going well here. Recently switched up my training a bit and am debating about what contests to do for the rest of the year. My wife finishes school soon so she's out looking for a job and that could mean a big life change in a very short time. What's new with you?

Feeling a little out of sorts since the board was down for a week. :confused: Suppose I should post up how my contest went last weekend.

It was a very nice day weather wise and the contest location and set up were compact and well run. Everybody was very helpful and fun to talk to (big suprise at a strongman contest :rolleyes: ).

First event Press Medley - 100lb dumbbell, 220 axle, 220 keg and 240 log. Well, the dumbbell flew rigth up but that was it. I had trouble cleaning the axle, was coached how to continental it while lifting it. When I finally went to pull it up to my shoulders off of my stomach my right hand slipped off. I ended up catching that side zercher style and then getting my hand on it. After all that I tried to push jerk it but couldn't get it past the top of my head. Last place.

Second Event Tire Flip - 600, 700, 800 for two flips each. I love tire flipping!! The six and seven hundred pound tires were no problem, but the eight stopped me. I was able to lift it about eighteen inches but that was it. I'm sure with some practice I could get it though. Last place.

Third Event Side Handle Deadlift for Reps w/590lbs - Could not pick the stupid thing up. Pretty sad when the guy who won the event got 22 solid reps with it. Last place.

Fourth Event Conans Wheel w/530 lbs - Very fun!! I suck at it but it's fun. Had a lot of trouble picking it up, and was in poor position when I did. Only made it 3/4 of the way around. The winner made 5 trips around!! Last place.

Fifth Event Staggered Keg Load - Did ok on this. Somebody showed me how to carry them and I loaded them like a stone. They started out at 210 lbs and I made it to the fourth one which was 225. Hey, I actually beat three guys in this event!! That felt good after being last place all day. I even beat some of the heavyweights who used the same kegs and carry distance. Fourth from last.

It was a fun contest and it really pointed out my weaknesses and motivated me to train harder.

[Paul Neuhaus]

Way to tough it out Corey! I like your attitude.

So, how 'bout Big Tony's ProAm?!?!?! I left a message on your phone today.

[Patrick McGuffin]

Looks like you had alot of fun Corey! Nice job on the keg load too. Axle cleans pretty much suck IMO the best double overhand I have done is 225 and the best I have done period is 250 and then I had no energy to press it so for a lw you are doing pretty good!

[ScottDowney]

Hey Corey, good to see you're doing well and continuing to compete ;)

Strongmen wont hurt ya buddy...I think most of us are big softies :LOL:

Nothing much changed here buddy, got my car fixed up and through the goverment checks and shes running as sweet as candy

Havent gotten back to training yet, but as soon as I can, I will (not heavy though)

Got any pictures from the recent competition brother?

[Patrick McGuffin]

[QUOTE=ScottDowney]Strongmen wont hurt ya buddy...I think most of us are big softies :LOL:QUOTE]

No I am not! (starts to cry)

How have you been Scott? Long time no see buddy.

[Corey DuCharme]

Got your message Paul, thanks for checking in on me. Not sure about the Pro-Am. Although it would be great to come out and see everybody again, my chances of completing any events are slim.

Frame Carry 616lbs - I couldn't even side handle deadlift 590lbs last week, so the frame probably wouldn't budge for me.

Yoke 700lbs - Never tried a yoke, but 700lbs seems like a lot for my bird bones.

Max Log Press starting at 225lbs - Have yet to break the 200lb mark with a log press.

Car Deadlift for Reps - Again, I'm not impressed with my pulling power.

Stones 250, 275, 300, 340, 365 - Finally something I could at least complete a lift on, but maybe not more than three.

So, to tell the truth, my confidence is a little shaken right now. I am very motivated to train hard, but unsure of what I can accomplish in a short amount of time. Grant and I talked about coming out just to watch, but that would only make us wish we were competing!!

To all you guys though, thanks for the encouragement.

[Corey DuCharme]

7/10/06 Monday

Box Front Squats - Triples w/ 145, 155, 165, 175, 185, 195, 205 and only got two w/ 215......next time I'll get the third one.

Good Mornings (Slow, focus on a deep hamstring stretch) - 4x6 w/ 115.

Weighted Incline Sit-ups and Sandbag Squat Extensions

Calf Raises and Incline Leg Raises

While front squatting I sometimes end up pushing off my toes. Besides focusing on leaning back and keeping the weight on my heels, are there any tricks to avoid this?

[Corey DuCharme]

Wednesday - 7/12/06

Dips (I set the height to where my feet hit the ground in the bottom of the rep so every one is from a dead start. It is much more forgiving on my shoulders!) - 5x5 w/25lbs.

Close Grip Bench Lockouts (Grip of my OHP) - 3 w/225, 2 w/275, 0 w/295....wimpy, wimpy, wimpy.

Eagle Loop Upright Rows (These are done on a low pulley. I squat down to parallel, extend my hips forward, pull my soulders back, and pull as high as I can. I really think this helps me with stone loading.) - 10 w/ 90, 100, 110.

Neck extensions and tricep pushdowns.

What's that? No OHP? Yep, I am tired of pushing weight over my head for now. Also, I think my triceps are a serious weak link since I have no lock-out power. That's why I'm focusing on those stringy little wimps.

Of course I might take the axle out back this weekend and go for some max clean and jerk!! :D

[Corey DuCharme]

Monday - 7/17/06

Worked up to a triple attempt w/215 on box front squats again and failed on the third rep. Next week I'm dropping down to singles.

Good Mornings - 4x6 w/120

Leg Raises and Sandbag Squat Extensions



Wednesday - 7/19/06

Dips - 5x6 w/35lbs.

OHP Grip Bench Lockouts - Single w/255 and 275. Moved 295 a couple inches off the pins.

Eagle Loop Upright Rows - 3x10 w/110lbs.

Neck Extensions and Tricep Pushdowns

I want to deadlift Friday but my low back is a pile of aching mush right now. Stinkin' work, why can't I just get paid to be a low level wimpy strongman?

[Corey DuCharme]

Monday - 7/24/06 *edit* This workout actually took place on Tuesday, 7/25/06.

Box Front Squats - Did singles, worked up to 225 and then failed at 245. It didn't feel too heavy, so maybe next week.

Back Squats (ATG) - 2x6 and 2x4 w/225. Man, it has been months since I've done these. This is definetly the missing link in my training, I felt it stressing all the areas I am weakest in.

Leg Raises and Sandbag Good Mornings

Also I am back up to closing my #2 Ironmind grip after working at it again for a few weeks, righty only of course.

[Corey DuCharme]

Thursday - 7/27/06

Strict OHP - Wanted to find my max, so I did singles up to 175 which is a PR. Then I did 135 seven times very strict which is also a PR.

OHP Grip Bench Lockouts - Singled 255 and 275. Doubled 295. Last week I only got that weight halfway up, must have been the dips holding me back.

Eagle Loop Upright Rows - 2x10 and 1x9 w/ 120.

Bodyweight Dips (Knees Up) - 12 and 8.

Sandbag OHP - 2x8 w/ 85.

[patrick w.]

good job on the OH press PRs.

[Corey DuCharme]

Thanks Patrick, although the weight was pathetic compared to most guys my size (and smaller), I'm actually starting to feel "strong" in the OHP. Lots of work to do!

Saturday - 7/29/06 Up North again.....

Sandbag Load to 54ish I think - 4x5 w/185.

Carry and Drag - 185lb sandbag on a plastic saucer sled, first run about 60 ft easy. Add wife to sled second run......very heavy, about 25ft, wife jumped off and 15 more feet.

Pull Ups

That was it, very hot and humid so we went out on the pontoon after that. I ate like crazy the rest of the day too.

[Paul Neuhaus]

Add wife to sled second run......very heavy,
:eek: You'd better not let your wife read that!!!! :eek:

Or she'll give you some of this!! :EP:

[Corey DuCharme]

Monday - 7/31/06

Box Front Squats - Did singles again, got up to 235 and stopped, hopefully 245 next week.

Back Squats - 3x6 and 1x4 w/225, next week I will make myself get all six reps on the last set.

Freestanding Calf Raises and Sandbag Good Mornings

[Corey DuCharme]

Thursday - 8/2/06

Strict OHP - What a difference 10lbs makes. I worked up to a single of 185 thinking I might be able to squeeze it out............stalled at eye level both attempts so I push pressed it easily. Maybe next week I'll try 180 instead.

OHP Grip Bench Lockouts - Triples w/ 255 and 275. Four w/ 295.

Eagle Loop Upright Rows - 3x10 w/ 120.

Bodyweight Dips (Knees Up) - 12 and 10.

Sandbag OHP - 10 and 8 w/ 85.

Anybody noticed it's been hot out lately? Work has been fun this week. Today I was in the hot, humid, stagnant air of a new basement scrubbing away on some concrete for the second day in a row. I looked down and realized I was kneeling in large puddles of my own sweat. It was so hot that breathing was difficult and I did not stop dripping sweat for four hours straight. I've been bringing clothes to change into for the hour ride home because I am soaked all the way through, boots included. Hopefully it will help melt away some of my chub because I have six weeks to get under 200lbs for my next contest.

[Paul Neuhaus]

Corey,
What time of day are you working out? I SERIOUSLY recommend you start weight training in the morning before work. With the type of work you do, you'll get much better workouts in the morning. I know I do. It's tough to get used to at first but, believe me, you'll be so glad your workout is over and out of the way.

[Corey DuCharme]

Paul, I always work out after work. To do so before work would require me to get up at four in the morning or so and I am not disciplined enough for that. I see what you're saying about the morning workout being more productive, but knowing me I'd be dragging butt all day at work. :LOL:

Glad to hear the lump issue is clearing up for you. What kind of PR's are you hitting lately? I'm looking for a strong performance from you at the contest, you'll do your best yet.

[Corey DuCharme]

Friday - 8/4/06

Deadlifts....finally!!! - Wanted to get a benchmark to work off of for upcoming contest.

176-200lb class - Axle Deadlift for reps, 315lbs 60 seconds.

200-231lb class - Axle Deadlift for reps, 365lbs 60 seconds.

So I warmed up and then tried 315 for max reps in a minute. I was able to do eight reps which seems ok for me. Then I rested and tried 365lbs and only got two reps and decided not to try more because they were hard and getting ugly fast.

Power Rows from floor - 245 for 6 and 4. 225 for 2x6.

Seated Rows, pull ups, and some abdominal stuff.

[Corey DuCharme]

So yesterday I got it in my head that I might try and enter a contest this weekend in Detroit even though I have not trained for it.............or trained consistently for that matter. Today was supposed to be a confidence boosting workout before I tried to contact the promoter of the contest.

Monday - 8/7/06

Box Front Squats - How great it would be to get the 245lb single I've been wanting. Instead I barely got off the box and had to dump it. :EP:

Back Squats - What an accomplishment it would be to get a PR on 20 reppers! So I had a go at 235 and had to dump at number 12. :BB:

Cable Crunches and Sandbag Good Mornings - Eh, whatever.

With little confidence left I though maybe it would feel good to lap my 275lb stone. At least I can still do that with relative ease. I even gave a little pull from the lap and I think it would have been loadable with tacky.

I think I'm being stubborn by trying to compete with little training and a chronically pre-fatigued back, but it's so stinkin' fun!! Not sure what I'll do.

Oh yeah, my new self imposed strongman title : "Dumper the no Squatter"

EDIT: I just checked the Anvil and saw that the events are totally different. NO STONES!!! They changed some other stuff and it doesn't look like as much fun now. So that answers that, next contest in September.

[Corey DuCharme]

Wednesday - 8/9/06

Let's just say the rut is getting deeper................

[Corey DuCharme]

Saturday - 8/12/06

Finally had a great workout. Went to my brother's house and we did some event type stuff.

Farmers Walk - Nothing outstanding here, lots of runs, heaviest for me was 240lbs per hand for forty feet. (After that it's very uneven gravel)

2" Axle Deadlift - Hit the biggest PR of my life, 408lbs. It's not much in the strength world, but it has been a big goal for me to break 400. It went up very smooth with little to no ugliness which makes me even happier.

Also did nine reps with 315lbs in about thirty seconds. I would have taken a quick break and tried to get some more before the minute was up but I wasn't thinking clearly.

Sandbag Load - We did a bunch of loads with 225lbs, the highest of mine was 60". I also did a couple triples at 55".

Sandbag Carry - A few carries with the 200lb bag at chest height. Those kill me.

Oh yeah, my brother built a sweet car deadlift style side handle implement. We did some light weight to test it out, it is a lot of fun. We are really looking forward to piling some weight on it.

[patrick w.]

great PR on the deadlift!