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RE: quest to improve compound lifts - 10/3/2006 11:21:51 AM

twistedlink

Posts: 8339
Joined: 5/31/2005
Status: offline

You could probably pull out a very dodgy form 400lbs deadlift with a belt.

Itd be dangerous and with bad form, but possible.

With good form, 350-360lbs.

Doing good man...And youre going from heavy to light sometimes...Might try that out sometime

_____________________________

Oh this is taking the piss now, seriously, give me my damn results.

(in reply to grantoiz)

Post #: 81

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RE: quest to improve compound lifts - 10/3/2006 12:16:07 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

i took a look at my first chest workout of the jouranal and theres massive differences in weight espeically the db bench.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to twistedlink)

Post #: 82

RE: quest to improve compound lifts - 10/5/2006 11:48:20 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

yesterday i did a tricep and calf workout

close grip bench
70kg*8
70kg*6
70kg*5
70kg*5

dips
1*13 body weight
1*7 plus 5kg db held between legs
1*7 plus 2.5kg db

push down reg grip
45kg*13 easy
55kg*4
40kg*9

single arm pushdown reverse grip R
15kg*8 11

REVERSE GRIP PUSHDOWNS
25kg*17
35kg*10

leg press calf raise
180lb*8
180lb*10
180lb*10
180lb*12

sit down calf raise
25kg*13
30kg*10
30kg*10

the weighted dips are amazing great excercise. not a bad workout
on the pushdowns im really trying to beat my previous reps from last week as i fink its a stupid thing to do as with pushdowns slight use of bad form can result in acouple extra reps. so basically im just going to failure and working as hard as possible also theres no point really becuase after my op my strength will be right down anyway. so basically im just trying to lose a bit of weight and get into shape.
the calf raise presses were good but still didnt get a good calf workout. Smile

the dips were a killer very good.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 83

RE: quest to improve compound lifts - 10/5/2006 12:00:56 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

today i went the gym again to do a shoulder workout.

i did loads shoulders presses then i was about to do some raises, and i noticed all the dbs had been clearon off the rack there was 2 blokes doing curls, and i mean they had nearly evry db. i waited for like 10 mins they really pissed me off because they did few curls just sat there talking they were jippos from the camp down the road Smile

this really de motivated me. anyway the ignorant basterds were to idle to put them back on the rack they just walked off then i went over, to the dumbells, and the gym guy walked over, and told me it is not polite to take all the dbs wen im not using them Smile

damn i was pissed off. anyway i just messed about and did some shoulder excercises and loads of curls Smile

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 84

RE: quest to improve compound lifts - 10/7/2006 2:04:17 PM

twistedlink

Posts: 8339
Joined: 5/31/2005
Status: offline

Bloody jippos, id have told the gym owner what happened, Luckily im friends with the owner of my gym and i know his daughter etc etc so i never really get much bother

_____________________________

Oh this is taking the piss now, seriously, give me my damn results.

(in reply to grantoiz)

Post #: 85

RE: quest to improve compound lifts - 10/7/2006 2:28:32 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

the jippos round my area are rather hostile creatures the gym is just down there the road from there camp so a large part of the gyms business is from jippos. Smile

i did a chest workout but ive left my diary in my shed and cba walk to my shed at the end of the field lol cus its freaky LOL anyway it was a very good workout bench press was amazing i did 80 kg 9 times! which is damn good and 97.5 kg*2 however i uppsed my db press weight to 62.5 kg and i failed lol i couldnt get over 6 reps. i was expecting for it to have gone up like it has the last month or so. so i think nxt week al stik to 62.5kg and hope i can get 7 reps for each set.
chest flys were good gone up slightly
anyway al post the workout up 2moz.
next week on back day im going to go the gym and max out on deadlift using a belt im hoping for 350 with good form Smile

im sure al hit this target.

damn im so depressed first saterday i ant bin out on it weeks!! Smile

i was pissed off today so cba LOL

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to twistedlink)

Post #: 86

RE: quest to improve compound lifts - 10/8/2006 2:31:49 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

chest workout i did yesterday

bench press:
80kg*9 wow
87.5kg*4 alrite
85kg*5 alrite
85kg*5
97.5kg*2 good omg on the second rep the wierdist thing happened i was in my shed doing it so had no spotter i pushed as hard as i could but i got stuck 6 inches off my chest, and i suddenly seemed to black out alls i could feel is my arm shaking and moving up by there selfs it was like an out of body experience wierd! i no its dangerous without a spotter but my dad wont stand over me becasue he thinks its dangerous lifting such heavy weights.

dm bench press
65kg*6 hmm disapointing i wanted 8 reps
65kg*6
65kg*5
65kg*4
65kg*5

db flys 45kg (both dbs)
*10 good
*8alrite
*7 alrite

right well a good workout my bench press is getting beter after a platoe for months i think i could rep 235 pounds now if i tried hard.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 87

RE: quest to improve compound lifts - 10/8/2006 2:48:04 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

hmmm i havent maxed out for about a month now and im desperatate to see if i can bench over 230 pounds. i think al go for it next friday. im going to be mxing out on deadlift 2moz.

targets bench press 235 pounds
deadlift 350 pounds

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 88

RE: quest to improve compound lifts - 10/9/2006 12:46:45 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

went the gym 2day did a back workout didnt push myself to much as i only really went to get a new max on deadlift

NEW DEADLIFT MAX 355LBS!!

i warmed up and slamed 3 45s on each side and did it easy so put another 25 on each side and did it just about. so decided put another 5 on each side and managed to get it up!.
if i would of done the lift using an olympic bar it would of been 375lbs with that amount of weight however all the olympic bars were in use so i used a 25lb slightly smaller bar. same thickness as the olympic 1s however there about a foot shorter they weigh 25 pounds so
6*45=270+50+10= 330 pounds then 330 + bar (25)= 355 POUNDS!
STILL CANT BELIEVE IT MYSELF LOL.

deadlift has gone up 25 pounds in a month! and 50 pounds since starting this journal!

after that i did 12 sets of back excercises. didnt bother to record the weights but kept the rep range 8 to 12.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 89

RE: quest to improve compound lifts - 10/14/2006 5:40:17 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

did an arm workout on thurday not bad i invested in an ez bar from argos so i can now do skull crushers which i believe are one of the best arm excercises

skull crushers (not including bar weight)
20kg*11
22.5kg*10
25kg*8
30kg*6

super set with

db curl   L       R
10kg     15      15
12KG     10      10
12KG     10      10
13.5KG   6       6

CLOSE GRIP BENCH
65kg*11
     *8
      *7
       *7

super set with

conc curl   L       R
11kg        13    11
12kg         8       8
12kg         7       8
12kg         8       8

tri dips
8
8
9

super set with

ez bar bicep curl

30kg
*5
*5
*5

a good workout on the whole i started to get used to the skull crushers i just wanted to get the form bang on.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 90

RE: quest to improve compound lifts - 10/14/2006 5:44:49 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

today i went for a new bp max

i warmed my shoulders up with bar presses and did 25 reps with the bar then went for 100kg as i new i could do it

100kg*1

then i went for 105kg which would be a pb by 5 pounds
i got my 10 year old sister to stand behind me lol because no one was around and i was in my shed not the gym lol
anyway i lifted 105kg prity easy. i couldnt believe it so i went for 105kg again 5 minutes later but this time got my sister to film it.

so new bench press max 105kg (231 pounds)

now i just have to work out how to upload videos onto my journal lol

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 91

RE: quest to improve compound lifts - 10/14/2006 6:26:45 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

heres the link for my new pb bench on you tube again it has brought to my attension how close my grip is i really need o sort the grip thing out, but i cant seem to bench as much with a wider grip. so im not sure whether to stick with the closer grip or what anyway:
http://www.youtube.com/watch?v=6vOqEux9omw

feel free to critique and advice lol

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 92

RE: quest to improve compound lifts - 10/29/2006 3:20:13 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

its been a long time in here,

first of all i havent trained seriously for 2 weeks ish ive just messed around, and played with excercises as theres no real point as im having surgery this tursday, and wont be able to trainfor a goof 6 weeks so i figure even if i did gain some muscle i woulda lost it. also i darnt train my chest in case i tear a muscle as i wouldnt be able to have the op.

over the last two weeksmy triceps have really come out even thouh i havent trained. i now have a very prominent horse shoe shape sticking out my arm Smile

and also ive develped the long strand that comes of the tricep which runs down to the elbow. i always thought this showed in very lean people so im pleased my arms are both 14.9 , 15.3 when pumped so thats good.

im hopeing that i will be able to train my legswhile my chest is recovering form the surgery but i obviously wont be able to do squats as i dont want to tear the stitches lol

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 93

RE: quest to improve compound lifts - 10/29/2006 4:33:32 PM

twistedlink

Posts: 8339
Joined: 5/31/2005
Status: offline

Nice video, theyre my exact movements as well, controlled, slow, and no bouncing, a true formed 105kg benchpress

One thing i will say which might help you, is your wrists, they were pushing back quite far, try to make them point right up and you might be able to lift more.

Yeah i havent trained properly in a week or so either, but its good to have a week or so off every now and then

_____________________________

Oh this is taking the piss now, seriously, give me my damn results.

(in reply to grantoiz)

Post #: 94

RE: quest to improve compound lifts - 11/4/2006 2:01:08 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

right i had my surgury on thursday it went good, better than i expected. im lieing in bed atm trying to recover. i have to wear this really tight compression garment to minamize swelling etc. the pain isnt as bad as i thought. im guessing al be able to train again withen 2 to 3 weeks. nothing heavy thow. i took a look at my chest, and it looks good. the swelling on the right side is slightly more atm but im pleased with how my chest is looking Smile

(in reply to twistedlink)

Post #: 95

RE: quest to improve compound lifts - 11/13/2006 2:31:59 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

well havent lifted a weight in nealry 3 weeks, and havent lifted seriouly for 5 weeks. i weighed my self today and ive droped 9 pounds of weight. which is ****. also my arms have lost half an inche.

good news is im on the mend, and i did 20 reps of the bar the other day, and can now do 13 press ups so my chest is healing. however the day after id sone 13 i felt like id hit my chest with 20 sets of dumbell press. so this proves im still not ready to start any light training. im having my stiches out wednesday,

im guessing i will be able to start light training on friday.
i will be doing a routine for 2 weeks where al be using high reps to help me get back into the swing then after that al be hitting a new programme simular to max-ot and this time im serious lol. i invested in a incline/decline bench from argos today so i can now do incline db presses and seated shoulder presses. it also turns into a sit up bench so im pleased about that.

as i said ive lost alot of pounds in the last few weeks due to hhaving only 3 meals, and doing no training. ive also lost an inche off my waist so its not that bad. as it means when i bulk in 3 weeks times there wont be as much fat on me.

im sure any muscle i have lost will come back when i start training hard due to muslce memory, but in 3 weeks i really am gona change my self Smile

(in reply to grantoiz)

Post #: 96

RE: quest to improve compound lifts - 11/20/2006 9:37:28 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

right new routine time its based upon max-ot. im 95 percent recovered so i feel its time to release the beast LOL. its not exactly the same ive tweaked it slightly, but the excercises, and reps are 90 percent the same. except instead of doing 6 or 7 sets for a body part ive upped it to 7 or 8.

anyway
Monday 20/11/06 chest/abs

bench press
warmup 100lbs*12 100lbs*12 130lbs*6 150lbs(70kg)*3 176lbs(80kg)*1

now the sets that build muscle apparently!
171lbs(77.5kg)     *6
                         *5
                         *3

Incline dumbell press (40' ish angle)
40kg*7   too easy
45kg*6
45kg*6

wide grip dips
1)6
2)6
3)6

observation: as people will be able to see since my operation on my chest my lifting weights have gona down hugly. before i could of repped 77.5kg 12 times at least. now barely 6 also before i could do around 15 wide grip bw dips now just 6 Smile

. ive never done incline presses before ive only just bought an incline decline bench especially for the max-ot programme. i liked them, but found they ached my shoulders especially the front deltoid, but i feel if i lowered the angle of the bench i i will not be targetting my upper chest as successfully.

Abs

weighted decline sit ups
1) 6 plus 10kg
2) 6 plus 10kg
3) 6 plus 10 kg
Inline leg raises
1)*8
2)* as many as possible around 8
3)*as many as poss agen around 8 i think (i was in pain lol)

Right i really enjoyed my forst day of max-ot a very nice workout. I feel withen 3 weeks my bench weight will be back up to 240lbs. its only been around 3 weeks since my operation and 5 days since the stitches came out so im obviously not going to be up 100 percent strength yet, but i felt quite good i had no pain at all. so i think im definatly ready to workout again.
my delts reli ached after this workout apparently the max-ot programme is good for delts so im hoping i will get soon new growth.
im going to be riting my stas down later after i find the measure. ive lost 8 pounds of weight altogher so im expecting my stats to have gone down. but im hoping muscle memory will help bring me back up!
i really am dedicated to the cause this time.
during my last routine my diet was ****. the protein levals were ok, but i was still consuming alot of chocalate, and sweets, which caused me to gain alot of fat. i have a slow metabolism so i believe i dont need quite as much protein as some other hard gainers i think if i start consuming **** loads of calories there just going to be stored as fat. im aiming for over 200 grams of protein a day from 100 percent clean foods.

i will also maybe get some pictures up later . Smile

(in reply to grantoiz)

Post #: 97

RE: quest to improve compound lifts - 11/21/2006 2:58:05 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

measurments

weight: 176.5lbs
bi left:14.25 right:14.1
chest: 40
theigh: both 23 at widest part
neck: 15
calf left:14 right:14

these measurments have pissed me off no end there worse than when i started the journal. my biceps have decrease my nearly an inche they were 15. also i was about 181lbs! i hope to increase my lean mass, but will be monitoring my waist to keep it the same.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 98

RE: quest to improve compound lifts - 11/21/2006 2:59:25 PM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

21st/11/06

cardio session 40 minutes jogging plus 5 minute walk.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 99

RE: quest to improve compound lifts - 11/23/2006 8:43:36 AM

grantoiz

Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline

21/11/06 biceps, triceps, and forearms.

Barbell bicep curl
30kg *7   too easy
35kg *6   good
35kg *6   slight cheat on last rep

Standing alternative curls   L   R
1) 13.5Kg                                          6      6
2) 13.5kg                                            6     6

Hammer curls                     L    R
1)12.5kg                                                  6    6

Triceps

Ez bar skull crushers
30kg * 6
30kg * 6
30kg * 6

Close grip bench press
1) 65kg * 6
2) 65kg *4

Standing single arm tricep extension
                L     R
11kg                 3      3
10kg                 5      5

Forearms
Wrist curls    L      R
11kg                     7       7 too easy
12.5kg                  6       6

bb wrist curl

1)          30kg * 3
2)       25kg* 6

not a bad workout today my tris are sore. my diet is also 100 percent clean up to now.

_____________________________

height 5'9 weight 199 lbs b.f 17

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 485 lbs

yates rows : 250 * 9

close grip bench press : 245 * 5

squat : 330 ! :@

(in reply to grantoiz)

Post #: 100