RE: quest to improve compound lifts
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RE: quest to improve compound lifts - 10/2/2007 5:20:40 AM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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right im going to start recording again. havent been doing much of late, because i dropped a 10 kg weight disk on my hand, well actually it fell off the wall. and over the last two weeks ive had a lump sticking out my hand, its not to painful but too painfall for bench pressing, but its feeling better, and i was messing about last night and got 225, 8 times. on barbal rows im doing 225 with good form etc. i can now do 12 chins. so im not doing bad.
BUT i havent squated in like a month, due to me being a lazy fukaa, and as a result my squat reps have droped, and so has my deadlift weight. with me whenever i increase my squat my deadlift rises propotionatly and vice versa.
so tonite im going to start the max-ot routine again, and start on legs!
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/2/2007 2:17:12 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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2/10/07
squats
110 kg * 6 easy could of gone for 7-8
6 could of got 7
6
stiff leg deadlifts
80 kg * 9
8
100 kg* 6
calf raises
100 kg * 10
10
squats were ok considering havent done them in a long time.
stiff deads are focusing on the hamstrings and stretching them im not arsed about wiehgt as long as they feel stretched. could probably get reps with 300 lbs but it would bring my back into play
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/11/2007 1:58:33 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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9/10/07 legs
squats
250 * 6
6
255 * 4
straight leg deads
225 * 10
10
calf raise
225 * 10
10
not bad squats getiing higher. 275 * 6 would be cool. just to note when i squat i go really low. usually 2 inches from hitting my ass on the back on my foot.
calves growing only been doing them a month and theyve gained half an inche prity cool. im only training them because when i go australia on holiday at x-mas im going to be wearing shorts alot cus of the heat and i dont want skinny legs lol
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/11/2007 2:14:20 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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11/10/07 chest
bench press
245 * 4
4
incline db press
77 kg (85s) * 6
6
7
super wide grip bp
135 *16
17
hmmm ok. next week i shoud get 245* 5. incline db presses are improving by the week. repping 90 pound dbs on the incline 6 times next week would be awesome.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/11/2007 4:33:11 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: grantoiz
11/10/07 chest
bench press
245 * 4
4
incline db press
77 kg (85s) * 6
6
7
super wide grip bp
135 *16
17
hmmm ok. next week i shoud get 245* 5. incline db presses are improving by the week. repping 90 pound dbs on the incline 6 times next week would be awesome.
Your doing really well on the incline. Don't forget to do dumbell shoulder press's and military press's on your shoulder days. Anyway you can hit that whole upper portion of your shoulders and chest you want to do it.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/15/2007 1:38:42 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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15\10\07 triceps/traps
close grip bench (8 inche grip distance)
225 * 5
5
235 * 2
skull crushers
52.5 kg * 5
single arm extensions
15 kg * 8 7
8 8
shrugs
140 kg * 6
7
wow close grip benchs were awesome ive got a video when i get chance i will get it uploaded. my triceps are getting strong fast, and i havent even started my epistane yet. atm im losing fat and getting stronger in certain areas. the strength increase in my triceps should definatly be reflected in my bench press weights soon surely.
< Message edited by grantoiz -- 10/15/2007 1:40:02 PM >
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/15/2007 2:39:23 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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Thats damn good bro and your shoulders are as strong as mine. I have not tried close benching in a minute man.. I can probably only do 205lbs for reps so you got me beat. Can you half rep the 225 on the flat bench yet? I mean like touch your chest go half way up at a steady fast tempo for 10 reps never locking out?
Give it a try bro its freaking hard and you will need a spot but it really gives you a hell of a pump when you can pull it off.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/15/2007 3:37:07 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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quote:
ORIGINAL: IBendBarbells
Thats damn good bro and your shoulders are as strong as mine. I have not tried close benching in a minute man.. I can probably only do 205lbs for reps so you got me beat. Can you half rep the 225 on the flat bench yet? I mean like touch your chest go half way up at a steady fast tempo for 10 reps never locking out?
Give it a try bro its freaking hard and you will need a spot but it really gives you a hell of a pump when you can pull it off.
cheers bro, i really pleased with my close grip bench presses, but surely if i can do 225, 5 times on close grip i must be able to do it 10 times on the flat bench, but last time i tryed i got it 8 times, but that was when i was repping 215, 5 times on the cgb. so maybe i can get it 10 times. if i can id be over the moon, i got it when i was on my d-bol cycle, but ive kinda blocked that out i dont regret doing the cycle, but i dont feel right about what i did.. i kinda feel like ive let myself down.
surprizeingly im gaining weight im up to 189 pounds now, with vitually no water retension as im not taking creatine. my aim is that before i go to austrailia on the 19th, to be at least 185 lbs at 12 ish percent body fat. im currently 189 at 14 percent so it shouldnt be hard to cut down a bit in 8 weeks.
also by x-mas i want to be lifting 225, 10-12 times naturally, and deadlifting 460 naturally. since ive come of my cycle my deadlift dropped down to 425, but im not worried. becuase i no that as soon as i strengthen my legs my deadlifts rise... im convinced if i started going to the gym and doing a proper leg workout ( im limited to just squats at home) i could be deadlifting 500 lbs relatively easily.
only time will tell but atm my mind set is.. im 18, im young , and ive got at least 3 years to achieve the physique and strenght i would like, which is more than enough time without roids..
im actually abit worried cus i swear the d-bol made me recede my hairdresser noticed it.! but im keeping my hair long to kinda hide it.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to IBendBarbells)
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RE: quest to improve compound lifts - 10/15/2007 3:40:22 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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also i will try the half reps, im also introducing board presses, for repping 245, hopefully with 3 boards i wil rep 245 * 6-7, and each week i will remove 1 board until im touching my chest, that the p.o.a anyway.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/19/2007 9:12:25 AM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
|
19/10\07 chest
board presses
250 * 6 + 4 boards ( each board 1 cm)
4
5
incline db presses
80 kg ( 90s) * 6
6
6
wieghted wide grip dips
bw+ 55 lbs * 6
6
ok board presses i found hard.. maybe its because its the first time ive done them.
inclines are great improving by the week. i got some videos to upload.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/22/2007 1:51:28 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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21/10/07 shoulders
militery press
82.5 kg * 1 *1*1
db shoulder press
62 kg (68s) * 6
6
front lat raise
15 kg * 7 8
7 8
hammer front raise
31 kg * 6
dumbell shoulder presses good rising. that was day 2 of epistane cycle.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/22/2007 1:56:41 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
|
22/10/07 triceps
close grip bench press
225 * 6
6
235 * 3
hammer triceps riase
standing up 31 kg * 6
sitting down 31 kg * 8
single arm tri ext
16 kg * 8 7
8 8
close grip bench presses awesome epistane appears to be working nicely, good pumps... ive got videos of them but need to find the bloody cable.
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/22/2007 3:25:32 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: grantoiz
22/10/07 triceps
close grip bench press
225 * 6
6
235 * 3
hammer triceps riase
standing up 31 kg * 6
sitting down 31 kg * 8
single arm tri ext
16 kg * 8 7
8 8
close grip bench presses awesome epistane appears to be working nicely, good pumps... ive got videos of them but need to find the bloody cable.
Epistane is the ****.. my friend blew me out of the water with mass gains with mass tabs and TrenXtreme though.. So thats the one I am going to run next. I am also upping my carbs to 3x my body weight I have only been eating about my body weight in carbs so thats not good.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to grantoiz)
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RE: quest to improve compound lifts - 10/23/2007 5:28:37 AM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
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im liking it at the moment,, ive noticed my appitite has shot up, usually im not a big eater i gain fat easily, so ive never really had to eat over 3000 cals per day. but ive been hungrey all day...
im pissed off today becuase my right knee seems to be fuked. it feels really stiff, and when i bend it past a 90 degree angle i get a ache down the front of my lower leg, im going to go easy on squats just in case..
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to IBendBarbells)
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