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RE: quest to improve compound lifts - 8/27/2006 9:54:05 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

heres day 4 legs which i did on wednesday i think

squats
90kg*5
90kg*5
90kg*5
90kg*4
90kg*1

farmers walk (basically walking doing lunges)
20kg*18
25kg*14
25kg*14
25kg*12

single leg db calf raise

12.5kg*10     10
          10     10
          10     10
          10     10

ok very short session. very disapointed with the squats i was nakered on the fifth set. the squats have stalled quite alot.
over the last 2 weeks ive ate 100 percent clean that diet in mens helth for losing weight xcept i added supps and a couple of protein shakes to make sure protein intake is around 200 grams and cals minimal. the reason for me wanting to lose some weight was that i went to a party and tryed to get into some old size 32 waist jeans and couldnt get them on lol. maybe the weight loss has resulted in the poor squats. im still taking the tribulas stuff and argentine and the other amino type thing.

(in reply to grantoiz)

Post #: 41

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RE: quest to improve compound lifts - 8/27/2006 10:13:20 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

today i did day 5 which is basically a muck about day when i do what i feel like lol

right i was in the mood for deadlifts so i went for a new max. i decided to go for 150kg and to my disbelief i did it! maybe the tribulas tes somat stuff is kicking in. my deadlift seems to carry on rising every couple of weeks it wasent that long ago that i failed on 137.5 kg must be about 6 ish weeks ago now now im doing 30 ish pounds more than that with quite some ease i think i could of done 155kg. i also went for a new bench max but failed at 105kg. i did 102.5 kg easily thow.

i really do think that tribulas stuff is doing the trick. its suposed to increase the amount of testostrolne in your body which is the simalar to the job steroids do.
however i am taking creatine tabs too so they might be kicking in.

im around 6 pounds lighter in bodyweight and deadlifting 10 pounds more than 2 weeks ago yay

i also just measured my arms and both are now 14.5 inches so theyve both suddenly grown by 0.25 of an inche.

all of a sudden my arms have grown after a 4 month ish spell of no growth at all. these supplements must be doing the trick Smile

i also did loads of shrugs today.

why the hell is my bench not increasing Smile

previouse deadlift max when i started the journal a couple of months ago 300 POUNDS NEW DEADLIFT MAX 330 POUNDS.

BENCH PRESS PREVIOUS MAX AT START 220 POUNDS LATEST MAX 225.5 POUNDS Smile

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Post #: 42

RE: quest to improve compound lifts - 8/29/2006 1:31:39 AM

twistedlink

Posts: 7855
Joined: 5/31/2005
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Doing very good with your maxxes, however i would suggest not maxxing deadlifts too often-or bench.

Squats are usually safe for maxxing with a spotter, as nothing can collapse, but deadlifts your back can suddenly TWANG and go, and in benching your rotator cuff or even collar bone can just totallu collapse and the weight falls on you.
It is mainly from people who max too much, just keep to the 5x5 routine you have started up and keep doing it, add a 1.25kg or 2.5kg plate each side each week if you can, and before you know it youll be 5x5ing the max you was doing a month or so ago.

I used to max a lot like you and the gains arent that great
Hell we've been working the same amount of time now and my squats and deads have gone up by 70lbs, your deads gone up 22lbs, your squats have gone up a lot, but was you trying hard beforehand? squats are difficult to judge, because sometimes you dont realise how much more weight you really can rack on, on my birthday i was annoyed at my deadlift strength loss, so thought id take my vengeance on a 187lbs 5x5 squat routine, and my legs usually scramed at 165lbs, but i managed 2 sets of 187lbs and i reckon i couldve done the other 3 if time wasnt running out

your bench hasnt gone up at all, im now 5x5ing more than my max from 10 weeks ago.
Keep to the 5x5 and stop maxxing so much-youll get more results

But either way you have improved and youre working hard, and keep at it buddy

i mean

you can deadlift 140kg for 5x5 right?

Ok, lets say you add a 1.25kg plate each side each week, thats a 2.5kg gain each week, enough to put extra strain on the body but not so much the body cannot grow in time.

week 1-140kg
2-142.5kg
3-145kg
147.5kg
150kg
152.5
155
157.5
160

And in them 9 weeks youre now 5x5ing more than your max.
If your bold try 2.5lbs each week, i tried and ive reached my temporary plateau with adding that kind of weight-especially on deadlifts, squats my legs keep getting abused and im able to take it, i reckon il be 200lbs squatting soon hopefully

lets do 2.5kg plates each side each week

140kg
145kg
150
155
160
165
170
175
180
185

10 weeks and youll be 5x5ing deadlifts at 185kg, thats 407lbs, for REPS, in 10 WEEKS.
Like i said its difficult to keep adding that kind of weight on each week-but it does work for the first 4 weeks for most people, so you can still rack on a good extra 20kg.

185kg man, think
20kg bar
165kg left
thats 4 big ass plates EACH side + two 2.5kg plates after.

Keep with your routine and dont max too much, trust me, i have experience of maxxing too much, and a 5x5 fixes it.

< Message edited by twistedlink -- 8/29/2006 1:53:05 AM >

_____________________________

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User Posted Image

quote:

original:Jane

I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.

quote:

original:Jane

WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.

(in reply to grantoiz)

Post #: 43

RE: quest to improve compound lifts - 8/29/2006 11:03:53 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
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yeah i agree, 100 percent of the maxing front. i just cant help myself from not maxing on dedlifts alot because im constantly expecting it to rise lol.
and as for working hard i would disagree because look at your journal to mine you have done double the amount of work out sessions. prt of the reason for this is i have suffered with lack of motivation. my workout partner and best mte moved to austrailia like 5 months ago and since i basicallyy have no one to compete against. i was alot stronger than him but we competed in who could make biggest gains on lifts etc. but this site has helped me from losing all my motivation i was trying much harder 7 months ago althougth i was doing the wrong excercises i used to just do isolation excercises. ive been doing 5*5 of my bench and im going to reframe from maxing for a while and hope it rises. im also like you said going to be adding roughly 2.5 kg to my deadlift 5*5s each week. im confident that by 2007 i will be deadlifting the 4 big uns on each side.
ive kept an eye on your journal and ive noticed youve made large gains. so well done there.
i also cant wait to be able to squat 3 45s on each side lol and bench tht much to. when i was 15 and started messing about at the gym i used to watch in shock the big guy on the bench pushing 315 pounds 6 times.
yesterday i did day 1 of my routine

bench press
72.5kg*10
82.5kg*5
82.3kg*5
82.5kf*4
90kg*3

db bench press
50kg*9
50kg*9
50kg*8
50kg*8
60kg*3

db fly
17.5kg*10
*8
*7

50 sit ups

right after this session i mesured my biceps and they were 14.9 inches pumped so close to 15 lol

i wasent to happy with bench press i expected to do the 82.5 kg at least 6 times evry time. owell always next week Smile

im back at work now so im lifting all the time sont no wether this will affect my workouts.

(in reply to twistedlink)

Post #: 44

RE: quest to improve compound lifts - 8/29/2006 11:34:56 AM

twistedlink

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Joined: 5/31/2005
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I used to go to the gym with a "friend" who competed against me

The one exercise he beat me in was legpress, the rest he didnt, apart from benchpress, we used to load on 20's each side and see who could do more

Back then i could manage 4 maybe 5, he could do around 6-7

So he eventually got 1-2 reps stronger than me

Heres the funny thing, he weighed 220lbs, i weighed 140lbs, so his lifts were pathetic compared to mine, and even more pathetic given he weighed 80lbs more than me LOL

If you want motivation, just come to me, im weaker than you but i can keep you motivated if you want, just PM me whatever and il give you some challenges, anything, just ask

If you think i workout hard now just wait til next week with my new routine, its going to kill me dead lol.

Youre a pretty strong guy, how long have you been liftng rouhgly overall? And what are your physical stats?

< Message edited by twistedlink -- 8/29/2006 12:50:35 PM >

_____________________________

6 days

Steroidios, makes your children grow big and strong

User Posted Image

quote:

original:Jane

I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.

quote:

original:Jane

WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.

(in reply to grantoiz)

Post #: 45

RE: quest to improve compound lifts - 8/29/2006 1:45:10 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

lol this lad i used to compete against had a max bench press of 70 pounds so it wasent to hard for me lol.
as for my stats
i used to be a real fat ass when i was like 11 - 12 so i started going the gym then just doing cardio did that for like a year and lost about 2 stone. anyway i was always a tall kid taller than everyone lol so i was always naturally stronger than others when we had arm wrestleing comps etc however when i got to 14-15 every one started getting taller, and catching up on strength. so i thought sod this not letting this happen so started doing weights at like 15. the first thing i went on was the bench press lol i think i managed a press of about 115 pounds and out of all my mates thought i was incredibly strong lol thats why i cant belive all these kids that say on here that they can bench like 250 pounds.

anyway my stats atm
height just about 5 foot 10
weight 180.5 pounds 17% body fat (according to ****y body fat scales)
biceps
left 14.5
rite 14.5
waist 34.5 Smile

calve 14ish Smile

neck 15.5 inche

ive only been seriosuly lifting like proper routine reasonable diet since hmmm id say april last year. i added alot onto my bench press becasue thats all i did really lol it shot up to like 180 pounds in no time at all but after that the increases stopped. its quite strange because at the time of the increases i was bench pressing evryday for like an hour a day prity strange when you see all the stuff about overtraining. but than again i did nothing else really. diet was crappy at first just loads of food i never really considered nutritional values i just ate loads of pasta and pizza.

my goals which are perhaps a bit far fetched are a 300 pounds bench press a 350 pound squat and a 500 pound deadlift. so thats another 75 pounds on bench 100 pounds ish on squat and 170 pounds on deadlift.

i have been offered steroids before but i only believe that serious body builders that think they have a chance of competing in the futre should take them.

i will hopefully get some pictures up before next week

i feel my weakest area is my calves which are tiny like my little sisters lol my chests also prity bad the upper part is solid but the bottom bit it quite 'fatty' strongest is my upper back i naturally have fairly broad thick shoulders. but also a big waist lol Smile

(in reply to twistedlink)

Post #: 46

RE: quest to improve compound lifts - 9/3/2006 5:28:02 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

right did some pics just didnt do many as its late lol so i did some back pictures here goes

Attachment (1)

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Post #: 47

RE: quest to improve compound lifts - 9/3/2006 5:49:42 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

another

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Post #: 48

RE: quest to improve compound lifts - 9/3/2006 5:50:54 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

Attachment (1)

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Post #: 49

RE: quest to improve compound lifts - 9/3/2006 5:52:24 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

relax

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Post #: 50

RE: quest to improve compound lifts - 9/3/2006 5:55:42 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

sh*t lats

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Post #: 51

RE: quest to improve compound lifts - 9/4/2006 4:48:25 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

did back and shoulder day but true to the form on this country it was interupted by rain.
DEADLIFTS
130KG*5
130KG*5
130KG*5
130KG*4
130KG*5

30 VARIOUS GRIP PULL UPS

5 SETS OF 6 BODYWEIGHT

OLYMPIC BAR ROWS

60KG*8
      *8
      *8
      *7
      *7

DB SHOULDER PRESS 35KG

35*7
35*6
35*7
35*8

LAT RAISES   L      R
10KG*          9      9
10KG            9      8
10KG            8      7
10KG            9      7

RIGHT I had to do the raises and presss in my bed room so i got bollaked for bringing dirty weights in my room lol owell.
deadlifts were alright i didnt go to failure as i really didnt feel to well i could of done 6 or 7 reps for each set but i felt really light headed ive been getting up at stupid times in the day due to late nites and there taking there tole. but its back to school on wednesday so itl all click back into place Smile

heres another pic of left tricep

Attachment (1)

(in reply to grantoiz)

Post #: 52

RE: quest to improve compound lifts - 9/5/2006 11:28:20 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

right did day 3 arms

god this was a damn good workout hardest ive worked in a while

bicep curl                       super set           C.G bench pres
             l               r
8.5kg      15            15                      62.5kg   *    12
10kg       10            10                      65kg      *     9
10kg       10             9                                   *     7
10kg       8               9                                  *     7

concentration curl     l         R    ss with single arm tri ext
10kg                      11       11            7                 6
                            9        10            7                 7
                           9          9            8                  7
                           9          9   7.5kg  *13              12

hammer curl l         r
7.5 kg            11   11
                  9      9
                 9       9

tri bench dips bw
8
8
6

god i felt strong and powerfull on this workout the bicpe curls were damn good heavier wieght and more reps for each
also the cg bench was great i upped the weight and the reps stayed the same
ive lost my dman tape but i think both my bis are 15 incge now Smile

haha.

(in reply to grantoiz)

Post #: 53

RE: quest to improve compound lifts - 9/5/2006 11:39:44 AM

twistedlink

Posts: 7855
Joined: 5/31/2005
Status: offline

good job on keeping to the routine, and youre looking pretty lean man, your BF% looks pretty low, lower than 10% id say, triceps look killer.

_____________________________

6 days

Steroidios, makes your children grow big and strong

User Posted Image

quote:

original:Jane

I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.

quote:

original:Jane

WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.

(in reply to grantoiz)

Post #: 54

RE: quest to improve compound lifts - 9/5/2006 1:31:40 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

im 19 percent body fat lol i got some measurers i think i look lower thought owell

(in reply to twistedlink)

Post #: 55

RE: quest to improve compound lifts - 9/5/2006 1:52:36 PM

twistedlink

Posts: 7855
Joined: 5/31/2005
Status: offline

NO WAY are you 19%

Thats impossible, if youre 19% then im 25% LOL.

Youre around 6-9%, 10% max.

Youre looking damn good, especially the triceps.

_____________________________

6 days

Steroidios, makes your children grow big and strong

User Posted Image

quote:

original:Jane

I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.

quote:

original:Jane

WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.

(in reply to grantoiz)

Post #: 56

RE: quest to improve compound lifts - 9/6/2006 3:46:22 AM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

hm well the body fat scales read me as 21 percent and the calipers 18-19 i duno. anyway am off to do leg day nice avator btw LOL

(in reply to twistedlink)

Post #: 57

RE: quest to improve compound lifts - 9/6/2006 2:47:54 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

hmmm day 4 i did legs which i hate

squats 90kg*5 after this i had a pain in my hamsting
do i didnt want to risk it them 5 reps were tough i was finding them easier 4 weeks ago my leg workouts are not long enougth i now no this now they need more volume legs imo are the body part that gets least overtrained because you use them all the time im going to start going the gym for leg day which means i can do more excercises etc i have no excuse because i can drive now and the gyms 1.5 miles away lol
after that i did 5 sets of light squats
did 60kg*14   ass to the ground sqauts
65kg*12
65kg*12
65kg*12
65kg*10

db calf raises   l     r
15kg              8     8
                   8     8
                   8     8
                   8     8
                   8     8

damn i got pissed off so i finished the workout i have no whey protein now so i dont feel like im getting enough protein and im back at college now so damn i have no money. hmmmmm its all going pete tong.

i decided to mess around after this i did
shoulder press
65kg*3

i have come to the conclusion that i have a strong upper body and weak lowe body this big guy that comes to my gym is massive and he can only shoulder press 60kg*5 and he uses a hell of alot of his legs and whole body. owell damn day 5 2moz im gona work hard

i also measured my biceps tonite found the measure

and my left bicep is now 14.6 inche and my right is 14.5

not to bad theyve grown recently probs down to the cratine tabs and that tribulas testos..... somat dunno the rest of the name 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)

Post #: 58

RE: quest to improve compound lifts - 9/7/2006 12:07:21 AM

twistedlink

Posts: 7855
Joined: 5/31/2005
Status: offline

Dont worry man i know how you feel, my routine got cut short because of college, and i keep forgetting to take my creatine before i go to the gym, il be starting it next week now lol.

sometimes bumping up squat poundages is hard, i hanged around 132-165lbs for quite some time, then it just shot up, then again youre on 200lbs so a quick jump is less likely given the weight was more challenging to begin with.

_____________________________

6 days

Steroidios, makes your children grow big and strong

User Posted Image

quote:

original:Jane

I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.

quote:

original:Jane

WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.

(in reply to grantoiz)

Post #: 59

RE: quest to improve compound lifts - 9/7/2006 2:28:28 PM

grantoiz

Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline

right today was day 5 which is basically a piss about day
where i do anything i feel like
i worked hard today.

bench press
60kg*17
90kg*3
80kg*6
wide grip bench80kg*5
close grip bench 80kg*4

skull crushers super set with conc curls

skll crush
15kg*7
*9
*7
*11

conc curl
7.5kg*19     19
15kg * 6       6
7.5*    17      14
7.5       15     14

shoulder press
went for 70kg damn it failed Smile

used to be able to do 5 pounds more than that

60kg*2 damn it Smile

shrugs 60kg*13 easy warmup
80kg*10
80kg*10
80kg*10

db shrugs
30kg*15
*15
*15

right i have an amazing reason why i did so **** today. hmm i woke at 8:30 damn 20 minutes before collage starts anyway i quicky got dressed brushed my teeth had nothing to eat jumped in my car and speeded all the way to school damn i forgot my lunch money Smile

and not enough petrol to get home and back so i went 7 hours with zero food lol o dear. but i think this is why i had a duff workout. also for the last 2 nights i haveent been able to get to sleep till 2am dispite going to bed at 11ish both nites every thing is going aginst me at the moment

however i measured my arms after the conc curls and they were 14.95 inches pumped lol so get in there

_____________________________

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 twistedlink)

Post #: 60