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RE: quest to improve compound lifts - 7/4/2006 6:15:52 AM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

right yesterday i worked my arms.
olympic bar curls:
22.5kg@!5
25@11
25@10
25@9
db curls
10kg   l 10    R 10
        L10     R9
        L9      R9
        L10     R10
LYING down db curls(on bench)
1) 7.5kg@8
2) 7.5@11
3) 7.5@9

triceps
CLOSE GRIP BENCH (HANDS 8 INCHE APART)
1) 75KG@6
2) 65KG@7
3) 65KG@6
4) 65KG@6

OLYMPIC BAR EXTENSIONS
25 KG @10
        @10
        @6
REVERSE GRIP 20KG
        @6
        @4

OK NOt a bad workout would of liked to do more for tris, but i had limited time. but they are quite sore this morning so it wasent to bad. the outside of my biceps are sore to today.

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Post #: 21

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RE: quest to improve compound lifts - 7/4/2006 6:28:43 AM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

cant wait till my power lifting week, next week.my aims for my maxs are
bench from 220 to 230
deadlift from 305 to 320
squat from 135 *10 to 145*10
clean and jerk 70kg

my previous maxs are from my powerlifting week 3 odd weeks ago. im detirmined to beat them
Smile

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Post #: 22

RE: quest to improve compound lifts - 7/6/2006 1:57:40 PM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

rite did shoulders today
deadlift:130kg@5
130kg@3
right at this point somthing terrible happened.....................................................................................................................
i had got my sister to film my deadlifts, and to my shock i realised that my form was awefull for the heavy deadlifts. so i abondonded them. my lower back was much 2 rounded. so i got my sister to film me doing some light deads so as i could practise form.
60@10
60kg@10
thoese 1s were good so i need to keep practising!>

shoulder press
1)35kg@13
2) @10
3) @8
4)30kg@12

olympic bar front raises
1)20kg*10
2)20kg*12
3)20kg@11
4)20kg@11
5)20kg@11

upright row olympic bar
bar (20kg)
@12
25kg@12
25kg@13

ok not a bad workout i was sooooo disapointed with the deads but ive just gota work on the form. i think the back is arching becasue my legs are not strong enougth to carry out the first part of the deadlift. owell good diet today got over 200 grams protein which is good for me lol Smile

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Post #: 23

RE: quest to improve compound lifts - 7/6/2006 2:02:35 PM

twistedlink

Posts: 3133
Joined: 5/31/2005
Status: offline

Now this is what i love to hear, someone taking form over weight, it may be a bruise for now but trust me, you just saved yourself from probably a bad injury, you'll get to that weight again, though halfing it is quite a bit, im sure you could do a little more with still good form, keep lifting!

EDIT: Lying down dumbell curls?
Interesting, is this one of your own lifts? May i steal it? lol.
Sounds very difficult and sure set winner to develop strong muscles, and stops pesky cheat curls

< Message edited by twistedlink -- 7/6/2006 2:14:31 PM >

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Post #: 24

RE: quest to improve compound lifts - 7/6/2006 4:14:51 PM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

lol yh its a great arm excercise. i found it in the arnold book the encyclopedia! (the 50 quid 1) Smile

basically you lie back on a bench with the dumbells on the floor and curl them up. remmebering to go right down, which really stretches the arms , and also remember to squeeze at the top of the excercie. arnold says this excercie is great for gettin those peak biceps! there almost like conc curls but there more strict.
as for the form over the last few months i have perfected my bench press form with lower weights, and have each week added extra reps on. il try to do this with deadlifts. but im sure my poor form is due to my weak legs. anyway its my power week next week so i mite do
6 sets of 1 or 2 for deadlift using 90-95% of my 1 rep max. my form is alright for the first 1 or 2 reps with heavy deadlift so this is why ive decided to try, and only do 1 or 2 reps for sets. i also read an article by some famous powerlifter who recomended sets of single reps for adding pounds onto your max.
i have come to the conclusion my journal is rather complex with lots of changes.
i am not to bothered about these changes as ive only been lifting for 1.5 years, and still want to learn as much as possible to how my body respnds to different workouts.
if im honest im not feeling as motivated as i should do, and this might be why im not sticking to things. the reasons for lack of motivation is to much college lol, and not enough money to buy supplements that i used to use such as creatine, and whey. next week ive got a task worth 200 quid so al be buying all the whey i neeed, and will hopefully be more motivated. i do believe ive got strnger since starting this journal as most lifts have improved in just 3 weeks.
bring on my power week! Smile

soz for the long boring paragrapth but i cant be arsed go bed as i have free periods in morning lol n dont need be up till 8 :30

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Post #: 25

RE: quest to improve compound lifts - 7/9/2006 9:22:14 AM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

rite heres fridays chest workout.

db press (bench)
55kg@9
55kg@8
55kg@8
55kg@7

bb bench press
60kg@14
60@9
60@9
60@8

bd chest fly
17.5kg@9
@8
@7

ok a short workout but a productice 1 2. when i started the journal i was db benching 46.5 kg times 8 now im dumbelling benching 55@ 8 so i must of got stronger. all this weekend ive been resting so i have peak energy supplies for the powerlifting this week Smile

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Post #: 26

RE: quest to improve compound lifts - 7/9/2006 9:43:24 AM

grantoiz

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From: cheshire, england
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this is what im doing in my power week
day 1
squat 5*5
deadlift into shoulder press position( the clean and jerk without the shoulder press) 1*10 1*8 1*6 1*4
clean and jerk: 2*5 1*3 1*1
db shrug : 3*8

day 2

barbell bench press 1*10 1*8 1*4 1*1
deadlift into upright row 3* 6
shoulder press 3*6
bb shrug 3* 8

day 3

heavy deadlifts 6*1
clean and jerk 3*2 2*1
cheat curls 3*5
farmers walk 100 yards * 3 with dbs

day 4 (2 days after 3)

20 press ups
10 reps of light weight bench press
bench press max out 1*1
squat max out 1*1

days 4s basically a max out day durning this week i will be upping my carbs, and also protein, and try to get 8 hours plus sleep a night oposed to 7 hours.

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Post #: 27

RE: quest to improve compound lifts - 7/11/2006 7:42:24 AM

grantoiz

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Joined: 6/17/2006
From: cheshire, england
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2day i did day 1 of the powerroutine minus the shrugs! my shoulders were dead at the end of the workout lol
1)squats
85kg
1)5
2)5
3)5
4)5
5)5
deadlift in shoulder press position
60kg
1)6
2)7
3)7
4)4
CLEAN AND JERK
60KG@4
60KG@4
60KG@3
60KG@1

OK THIS WORKOUT MAY look short but believe me it was hard especially the squats 5*5 for squats is very hard!
clean and jerk was pleasing as on my last power week 4 weeks ago i only did 50 kg * 4 so ive basically added 10 kgs on. very pleased my shoulders were killing Smile

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Post #: 28

RE: quest to improve compound lifts - 7/11/2006 7:51:32 AM

grantoiz

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From: cheshire, england
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my clean and jerk isnt much of a clean and jerk theres no technique. alls i do is jerk the weight up onto my shoulders and then its basically just a shoulder press very little legs are used. Smile

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Post #: 29

RE: quest to improve compound lifts - 7/13/2006 2:26:19 PM

grantoiz

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From: cheshire, england
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did day 2 of my power week. i went all right perhaps not as good as i would of liked

BENCH PRESS:
80kg@7
80@6
90kg@3
95kg@2
97.5@1
80kg@5

DEADLIFT INTO UPRIGHT ROW

50KG@9
50KG@7
55KG@6
55KG@6
55KG@6

SHOULDER PRESS

45KG@7
45KG@6
45KG@6

SHRUGS BARBEL

60KG@10
60KG@10
60KG@10

RIGHT not to bad i was disapointed with the bench presses as they have not really increased since my last power week last month. i managed to press 97.5kg after 4 sets so i didnt have that much energy. i feel that on day 4 the max day i will max out at 100 kg agen so thats no increase! but maybe i will have more energy and strengh as i will not be doing any sets before the max. the deadlift into upright row is an excellent back excercise it works the whole body legs, back,shoulders,traps forearms etc. i got a real burn after the 5 sets. i was shown the excercise by my games teacher at skwl. i did more reps of this excercie than when i did it last month. the shoulder presses have also increased by 1 rep. 1 rep better than nothing i supose Smile

now i pray to the bench press gods that i can get a max of 102.5 kgs Smile

COME ON.

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Post #: 30

RE: quest to improve compound lifts - 7/16/2006 5:14:58 AM

grantoiz

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From: cheshire, england
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did day 3 of the power week. i was disapointed because i wanted to be able to do 137.5kg for 6*1 however i went for 137.5 and failed so that was the end of that. that means my deadlift has not gone up one bit in a month.
i did,
135kg@1
135kg@1
135kg@1 FAILED
132.5@1 FAILED
130@1
130KG@1

DEADLIFT INTO SHOULDER PRESS POSTION

65KG@5
65@5
65@5
65@2

CLEAN AND JERK

65KG@2
60KG@4
60KG@4

BB SHRUGS

60KG@11
65KG@8
65KG@8

I ABandoned the cheat curls, and the farmers walk as i felt i would gain more from shrugs. this workout was agony
i did it at 2 o clock yesterday afternoon, and the temperature was red hot my shed isnt big enought to do the deadlifts etc in there so i do them out in the garden. and the sun was red hot i got scoulded lol i was really disapointed on my deadlifts no improvment at all and 2 pounds gained in my body weight. the only thing that has improved are my clean and jerks god nos why.

i went fishing on yesterday evening as i new it would save me from drinking! any way i went at 6 o clock. i was supoosed to get a lift home from my dad when i rang him, but i dropped my brand new phone in the canal Smile

so i had to walk 2 miles with all my fishing gear, and believe me i had alot. i had to stop evry 50 metres it was so heavy. it took me an hour ,and a half to get home, and i was absoulutly nakered my traps were killing as i was carrying 2 bags 1 in each hand each weighing around 20kg then i had all the stuff on my back. what a cardio workout. when i got home i had 2 chicken breasts.
im gutted about the fone im letting it dry out, and thinking of ways to tell my mum who will go mad lol
il be doing day 4 2morrow please let my bench of gone up Smile

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Post #: 31

RE: quest to improve compound lifts - 7/17/2006 10:39:16 AM

grantoiz

Posts: 867
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From: cheshire, england
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ok not a bad day did day 4 of power week.

First i went for my bench press max i warmed up with 20 press ups, and sum stretching

95kg*1
97.5kg*1
100kg*1
102.5*1

ok that means my press has gone up by 5 pounds in a month better than nothing and mission accomplished i got my mum to spot me in my shed i went down with the weight, and pushed it up as hard as possible it stuck for a moment about 8 inches above my chest but eventually i got it right to the top i accused my mum of helping me but she denys it so i will have to take her word for it Smile

next was the squats i was in for a shock!
i did 90kg*1
95kg@1
100@1
105@1
110kg@1

ok i was expecting my max to be 90 kg but amazingly it was 110kg what the hell lol. my max 1 month ago was only 85 odd kg. it cant of gone up by this much. i must simply of not put 100 percent in last time. i thought i had incredibly weak legs but 110kg is 240 pounds so maybe my legs arnt that weak werrrrrhay.

i also did clean and jerks and i managed to put up 72.5kg which is a new record again for me by 5 pounds wow. my clean and pressses are more like military presses by the way lol

owell new maxs

bench press 102.5kg (225.5lbs)
squat 110kg         (240lbs)
clean and jerk         (72.5kg)
deadlift   135kg        (300 ish)

so increases in evrything except deadlifts but my legs are getting stronger so my deads should start to rise! im a little disapointed in my bench presses would of bin great to put 110kgs up, there was a time when my bench was going up like 7.5 kg a week! im going to post a post asking if any one there has been able to break through a platea and what methods they used to do so.
im having a 2 day rest to recover from a heavy week, and during these days i will be thinking up a new routine as ive been on that routine for about 4 ish weeks now and fancy a change. if u read my journal uve of realised that i change things about alot lol but i generally always keep bps dls and squats in all the time which i think is key to increasing strength i think all the other excercises just create quality!
god my necks saw i forgot to take my chain of when i did the squat 1 rep max and the bar really pushed my chain into my neck and its quite sore now lol Smile

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Post #: 32

RE: quest to improve compound lifts - 7/22/2006 12:37:56 PM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

rite ant posted for a while been thinking up a new routine! ive just been messing around over the last few days trying new excercises etc. today i did some squating 5*5 i did
90kg*5*5
and then i did quite a few sets of push presses and clean and jerks. i was itching to do some kinda excercise. ive cleaned my diet up over the last week or so. al be getting serious about this jouranl from monday when my new routine starts Smile

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Post #: 33

RE: quest to improve compound lifts - 7/25/2006 12:40:33 PM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

god im so annoyed i havent started or even thought of my new regime ive started a summer job and its 8 till 5 but i dont get home till 7ish to half past. the jobs bascially welding and lifting huge pieces of metal its soul detroyingly boring lol i will defo start tihinking about a new regine but im falling asleep now Smile

i feel sorry for manual workers that go the gym after a 8 till 5 job cus i cudnt do it lol

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Post #: 34

RE: quest to improve compound lifts - 7/28/2006 9:26:34 AM

grantoiz

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From: cheshire, england
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right still not got into a routine yet but got back from work at 2 so took advantage of spare time. i went to my shed, and got the erge to deadlift no idea why lol i just felt in the mood. i started off repping 120kg and found it easy i was tip top today lol i slamed 135kg on the bar which is my best, and did it with ease. so i tryed 140kg which is 10 pounds more than my previous best, and i did it! i felt amazing so i tryed 142.3 kg. i got down and pulled with all my might i felt every muscle in my body twinging and it felt like the bar was mid way up the lift for ages but i manages lift it right up! that means my deadlift max has rose BY 15 ISH pounds in basically 2 weeks what the hell! it had been stuck at 300 ish for like 6 weeks.
alls i can think is that my legs have strenghend up, and are playing a larger part in the lift! also ive been consuming 50 grams more protein each day over the last 2 weeks through the use of whey protein. god im so happy maybe this break off weightlifting has helped to?. i was also prity nakered today as well because of work so i think if i was 100 percent i could pull 320 pounds.
ok this has motivated me thank god. ive also lost 1.5 pounds of weight this week cus of work and it cant be muscle if im pulling more.
im definitly going to contruct a new routine soon. Smile

NEW DEADLIFT MAX! Smile

314 pounds

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Post #: 35

RE: quest to improve compound lifts - 8/4/2006 10:07:39 AM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

ok long time no journal post.! its not because i havent been bothered but becasue ive done vitually no working out lol. im off to spain tomorrow (are house in spain). so i will have no excuses not to work out as there is a huge gym up the top of the road!. today i wanted to prepare my muscles for 10 days off on slaught lol as theres nothing else for me to do in spain except swim and goe bars!. so today i basically did a few sets for each body part like 3 sets of shoulder presses 3 sets of curls for arms etc.
i did some deadlifting and bench pressing i did:
Bp 130 lbs * 18 (shock lol)
175*6
175*5
175*5

god usually i can only do 130 pounds 14 ish times today i did a fantastic 18 Smile

the deadlifts were great to i did

137.5kg*3
140kg*2
145kg*1

jeez a new deadlift max of 145kg. why the hell is my deadlift max going up basically each week after having it platoe for the past 2 months!

just a couple of weeks ago i couldnt do 137.5 kg and i mean at the time i put every single bit of effort into doing it i possesed now im doing 145 kg and i think im capable of 147.5!. its grown by 5 pounds in a short space of time.
if it keeps increasing which im sure it wont lol i will be doing 400 pounds in 10 weeks lol. Smile

on the plane to spain al dream up a new routine no excuses lol

6 WEEKS AGO DEADLIFT MAX 135KG NOW 145 KG
6 WEEKS AGO SQUAT MAX AROUND 70KG ISH NOW 110KG
BENCH PRESS BASICALLY NO CHANGE Smile

my weights two pounds heavier than before not a great change but i dont care as long as my lifts have gone up, and two of the compounds have gone up loads yay Smile

i think the reasons for the changes over the last 2 weeks are that ive been gettin an hour extra sleep a night, and ive basically done no lifting. except one day a week ish.

maybe i was over training a month or so ago.

also my protein intake has risin by 50 grams ish in the last month due to whey protein. Smile

sorry about all the spelling mistakes im off out Smile

in a rush lol

(in reply to grantoiz)

Post #: 36

RE: quest to improve compound lifts - 8/17/2006 9:39:50 AM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

right back from spain now and im serious lol weighed myself last nite and weighed in at 13 stone heviest ever mostly fat lol. im getting serious now ive started a new diet that i got from mens health july edition. altougth when i calculated the protein init it was about 150 to 160 so im just adding 50 grams to this througth whey protein.
i also went to the drug shop and bought lots of strange supplements i bought:

tribulas terrestris
l tyrosine
l-arginine
and creatine tablets

i spent 50 quid lol

right heres my routine

chest and abs
bb bench press
1*12
1*8
1*6
1*6
1*2

db press
1*8
1*8
1*8
1*8

chest fly
3*10

sit ups
3*15

day 2

deadlifts 5 * 6
pullups as many as pos at a time till 30
rows 4* 8

shoulder press
1*12
1*10
1*8
1*2

upright row
4*8

olympic bar raises

3*10

day 3 arms

bb curl super set with CGB
1*15                      1*12
1*10                      1*8
1*8                        1*8
1*6                        1*8

conc curl SS with tri extension

4 * 10                     1*10
                             1*8
                             1*8
                             1*8

hamer curl 3*10

zoltman curl         ss with      dips
1*12                                   4*10
1*10
1*8

finally as many push ups as possible

day 4 legs

squats 5 * 5

farmers walk 5*12

db calf raise

4*10 with each leg

squat with calf raise 3*20

clean and press 5* 1

50 sit ups

day 5 whole body

clean and press
1*6
1*6
1*4
1*2

bench press
1*12
1*8
1*6

shrugs
5*10

100 push ups

ok theres my new routine i think it has evry thing a routine needs and hopefully with a good diet i can lose a few pounds of fat and in an ideal world increase muscle mass.

im ddesperate to lose some body fat and increase definition im currently 13 stone 20 percent ish bf

this will be the first time ive ever used supplements ive done lots of research on them and are taking the ones i mentioned earlier Smile

i did day 1 today but i cba type ny more so al post what i did l8er lol

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Post #: 37

RE: quest to improve compound lifts - 8/18/2006 5:50:35 AM

grantoiz

Posts: 867
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From: cheshire, england
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right i did day 1 yesterday

bench press
70kg*12
80kg*6
80kg*5
80kg*6
90kg*2

dumbell bench press
50kg*8
50kg*8
50kg*6
50kg*9

dm chest fly
15kg*10
15kg*10
15kg*8

situps
3*15

ok not a bad workout my chest is sore this morning i noticed my db press weights have gone down slightly probly because of me being out of practise. my bench is prity much exactly what it was 2 months ago same weight same reps Smile

.

im thinking about doing day 2 back day but im not shore because i do my deadlifts in my garden and the grass looks quite wet.

as for diet it was good yesterday it was very strict. supplements good to but im taking alot of tablets yeasterday i tool about 9 lol 3 creatin tabs b4 and 3 after and 3 of the tribulas terrestris. and one of the l- arginine.
im hopeing the creatine should start to boost my perfermance after 3 ish days. and im excitied to see wat effects the tribulas has. Smile

(in reply to grantoiz)

Post #: 38

RE: quest to improve compound lifts - 8/20/2006 2:43:02 PM

grantoiz

Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline

right on friday i did back and shoulder day

deadlifts
130kg-5
130kg*5
130kg*4
130kg*5
130kg*2

30 pullups i roughly 6 sets of 5 reps lol i suck at pullups

bb rows
50kg *8
50kg *8
50kg*8
50kg*8

shoulder press

40kg*11
40kg*8
40kg*6
60kg*3

upright row

30kg*8
30kg*8
30kg*8

olympic bAR lateral raises

20kg*11
22.5kg*10
*10

the deadlifts were tougth i really put 10000 percent in on the 4th set that i got 5 reps out the last 2 reps i could feel my eye balls coming out of my sockets lol

next week i want to do 130kg for 5 reps on each set

i did this workout on friday and my traps are still killing me lol and my left bicep to i hope i havent damaged it

right its sunday now last nite i went a party and ended up staying all nite lol and having a large quantity of vodca lol Smile

im very ashamed. however apart from that i have kept to my diet 100 percent no cheating lol.

havent noticed any effects from the supplements yet but theres still time lol

im absolutly cr@ping myself as my driving test is tommorrow and i cant see me passing. if i dont al be depressed for literally the rest of my life!

(in reply to grantoiz)

Post #: 39

RE: quest to improve compound lifts - 8/24/2006 2:42:02 PM

grantoiz

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Joined: 6/17/2006
From: cheshire, england
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ok heres day two which i did on monday

close grip bench s s   with            db curl   l          r
60kg*10                                     7.5kg*15         15
62.5kg*9                                     10kg*10          10
        *7                                            *7           7
        *7                                            *8           7

db 1 arm tri extension ss with        conc curl
            l        r                          l           r
10kg*    7        6                   10kg* 10        10
           7        7                          9          9
           7        6                         9           9
7.5 kg   10      9                         9           9

hammer curl 7.5kg
l                  r
9                 9
7                 7
8                 7

zoltman curl   7.5kg
l                 r
5                4
5                5
4                4

ok not a bad session i was quite pleased i did this on monday its just ive been to busy driving round lol to post
i also did day 3 yesterday but im to tired to post it lol al post it 2moz

(in reply to grantoiz)

Post #: 40