quest to improve compound lifts

17/1/07 back / shoulders
 
deadlift
 
140 kg * 6
140 kg * 6
140 kg * 5 hard
 
barbell rows
 
155 * 8 too easy whooo
165 * 6
165 * 6
165 * 6 good
 
pull ups
 
BW + 2.5kg *6
                *5
                *5
 
Shoulders
 
strict form shoulder press
 
60 kg * 5 good
60 kg * 5 good
60 kg * 4 alrite
 
dumbell shoulder press
 
55kg * 5
55kg * 5
 
good workout shoulder presses up from last week db shoulder presses fairly good. rows were easy maybe my lats are finally gaining some strength
 
 
 

http://uk.youtube.com/user/franco18grant

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18/1/07 legs at gym
 
squat (without belt)
 
200 lbs * 6
200    * 6
200    * 4
 
leg press
 
450 lb * 6
450    * 6
450    * 6
 
leg extensions
 
80 kg * 6
         *6
         * 6
 
well i had no belt to do my squats so maybe if i did i coula got 210*6.
 
leg presses were good
 
right im taking a week of ive been on the max ot for 8 weeks now so im on break week. also ive ran out of dam WHEY PROTEIN, and have no cash to buy any lol. so im going to have to eat loads of chicken n raw tuna which i hate.
 
i maxed out today on bench press
 
new bench max  110kg  (243 pounds)
 
hmmmmm i maxed out 3 weeks ago at 107.5kg so i think i deserve a break im hoping a week rest will leave me stronger than ever  be back in a week.

http://uk.youtube.com/user/franco18grant

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I was looking at your pictures that you posted..  your like my size or bigger arent you? 
 
What is your height and weight?  BTW the guns look pretty good

thanks IBB, im not quite as big as you. on the scales this morning i weighed in at 184 pounds, but im 5 foot 9 (i thought i was 5'10). all my weight comes from my upper body my legs are skinny as hell. 14 inche calfs etc. ive been training for 2 years and for the first 18 months i never trained my legs at all the only reason i do now is because of dbb. my arms are 15 inches chest roughly 44. hopefully in 6 months time il be 190 ish. i just really want to up my squat weight. i bench more than i squat!

http://uk.youtube.com/user/franco18grant

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oh dude you are my size.. your only 5'9.. Im 6'1 193 right now so your probably right around the same size maybe just a couple lbs over me. I believe its a 3 lb difference per every inch. so 184 + 12 = 196lbs if you were 6'1.

Im the same way my calves are only 14 - 15 inches arms are 16. My chest is only 42 I think though.

Good job buddy keep up the good work.

26/1/07
 
starting again tomorrow, going back to my first max-ot routine because i feel i gained the most from this one.
 
anyway today i maxed out to see where i am.
 
squat : 115kg - 255lbs
deadlift : 160kg - 355 lbs
bench press : 110kg - 245lbs

http://uk.youtube.com/user/franco18grant

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27/1/07  chest
 
bench press
 
warm up 45*12 *12 60*6 70*2 90*1
 
92.5 kg * 5
92.5 kg * 4
92.5 kg * 4
 
 db bench press
 
70 kg *  6 hard
 
incline db bench press
 
70 kg * 3 too hard
65kg *  6 perfect
 
weighted wide grip dips
 
body weight + 10kg
*   7 way too easy
*   7 too easy
*   7 too easy
 
this was alright i will be on 92.5 kg next week for the bench press i found it really hard. im hoping for 6, 5, 5, next friday.
 
db press next week i will up the weight to 72kg, and hopefully hit 6
 
incline press im going to raise it to 67 kg, and hit 6. then 70kg in 2 weeks
 
dips were far too easy i do my dips on the kitchen work surface in front of a door way into the breakfast room, and the distance is about 2.5 foot so they really hit my chest. i hang the added weight using the dogs lead which is connected to my weight belt, which really pisses my mum off because shes scared the lead will snap, and the weight break the kitchen floor lol. so i didnt dare tie 15kg on because shed go even more mad. so next week al go for 15kg when shes not in

http://uk.youtube.com/user/franco18grant

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29/1/07 biceps / triceps
 
barbell curl
 
40kg * 9 good
42.5kg * 8
45 kg * 6
 
alternative dumbell curl
            L           R
17.5kg   6           6
            6           6
 
1 arm db preacher curl
           L        R
15kg    6         6
          6         6
 
square bar barbell hammer curls
 
22.5kg * 8
 
triceps
 
close grip bench press
 
80 kg* 7
80 kg * 6
80 kg * 4.5   .5 is a half rep (partial)
 
skull crushers
 
40kg * 6
        *6
        *4
 
 

http://uk.youtube.com/user/franco18grant

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28/1/07 back
 
deadlift with no belt
225*15 warmup
315*6
335*4 good
 
barbell rows
 
155*6     MY BICEPS WERE DAMN SORE
     *6      FROM YESTERDAYS W/O.
     * 6
 
pull ups
 
BW * 6
     * 6 slow pace care taken on excentric
 
chest
 
bench press (on smith machine)
 
225 * 8
225 * 6
225 * 5
 
dips
 
15 bw dips
 
right i did this workout at the gym so i didnt take my belt for the deadlifts so im really pleased with the 316 * 6 lift maybe with a belt i coulda got 325* 6?????
 
rows were really hard, and poor yesterday i worked my arms, and they became really saw whilst doing the bb rows.
i no its not a good idea to do back the day after biceps, but i feel i have to mix things up a bit.
 
i really dont no why i did the bench presses.
these yr 11 chavs came into the gym, and came up to me, and started talking becuase i no them sort of from school ''''' of corse they say how much you bench''''? when i said 240. one of them went 'oyh mate my dad cant even do that'' so i jumped on the smith machine, and repped 225, and they were prity amazed LOL they kept asking me how long ive been lifting lol so i was kinda proud. then i looked even better when they laffed at my 6 foot 6 mate barely pushing 100 pounds on the smith machine once lol. they were too embarrassed to try them selves instead they jumped on the bikes.
 
i really dont think people have ever seen a deadlift at my gym. everyone stopped, and watched me when i did 315lbs*6. i think they were prity surprized at the weight. good job no one comes here other wise al be put to shame by most of the others ie dae, and iron raider, stallone etc etc etc the list in endless

http://uk.youtube.com/user/franco18grant

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Yeah ego boosts are great like that.
 
Grant man youre pretty bloody strong from them maxxes, i mean, youre only 18, youve got another 3 years of peak testosterone and training potential ahead of you, and youre already into 300lbs deadlifts and 200lbs benchpresses and 200lbs squats (with only 6 months training on them)
Next year youre gonna be seriously powerlifter strong, i reckon a good 300lbs bench 450-500lbs deadlift and 300-350lbs squat, keep up the damn great work man.
 
Deadlifts are the same in most UK gyms, only powerlifting gyms have deadlifters, i always got looks when i used to do only 220lbs, heck i got looks just doing my 135lbs warmups, they were looking at me like "hes gonna break his back!"
 
And then at college i always get "no i dont wanna deadlift il hurt my back" when someone asks me to train them up
 
3 weeks later theyre complaining about back pain and i just say "mines fine, strong as anything" and they get moody LOL.
 
That back pain of mine has gone BTW, since i did that deadlift workout it faded, screwed up lol.

 thanks link, well this time next year im aiming to be benching 290 lbs. im on 245lbs at the moment 240 last time i checked. so 45 lbs is quite alot of weight, but its not even a pound a week so i think its possible. i think this time last year i was doing 205 so ive increased 40 pounds this year, but rememeber i had an operation on the my chest which is the area you need for a strong bench press. maybe if i didnt have that op id be on 255 or 260 now.
 
as for deadlifts im confident i only actually started doing deadlifts around 1 year ago now, and the first time i tryed i only just manged to get 170 pounds up. now im on 355 which is more than double. hell if it doubles again al be on 710 pounds next year lmao. i would bet my life that wont happen thow LOL. IM aiming to put 50 pounds onto my deadlift this year which would put me on 405 pounds. i think this is very achieveable becuase i no my legs are the weak point in keeping my deadlift max at 355. my lower back fairly strong. every time i put weight on my squats my deadlift goes up simultaneously.
 
as for squats im very top heavy, but again i olny tryed squats around 18 months ago, and started on 110 pounds for a max, but it went up very quick. i think i will be happy with 310. i want it higher than my bench. because having a bench simular to the squat automatically says to other people you neglect your legs. i also want to be able to leg press 700 pounds which would be ace.
 
youve made me think link. ive got 3 years of high test. in that time i should be hiting 330, for bench, 480 for deadlift, and hopefully 350 for squat which is prity damn good for a drug free guy.
 
but i no that wouldnt be easy to reach them weights id have to be strict about every thing. especially diet. in the last 3 years of serious training i doubht ive ever consumed over 2700 calories, i average at around 2200. so its prity good ive added the weight to my lifts that i have. some people are taking in 3500 cals, and bairly gaining, also i never get more than 7 hours sleep, and drink twice a week, but not in excess. im sure if i corrected all these things id be BIG, But to be honest im not planning on being a pro, so the way i see it is that you should enjoy the things you like.

http://uk.youtube.com/user/franco18grant

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Yeah after a while adding on poundage to a lift becomes harder.
 
Maybe if you made your diet just that teensy bit better your gains would be even better, to increase squats loads i found doing very heavy partials help, also, when going up, try and stay stationary for 3 seconds on the upper part of the lift halfway through, really kills the quads and gets them trained for that part of the movement, also try to slow down the reps, that can help too.
 
Overall yeah they are very good numbers for a natural BB/powerlifter.
 
I personally think youre making your goals a tad easy, 50lbs on deadlift in one year? for your max? Thats 1lbs a week, i reckon you could put on more than that!
 
Youre doing nearly 2 times your bodyweight for your max, which is pretty damn impressive, I know size isnt nessecarily proportional to strength, but i reckon a quick 3 month bulk phase with higher reps might get you enough mass to then go on a strength routine afterwards and add more strength, this would be good for many reasons
 
1.It will gain muscle mass which while isnt a 100% mathematical constant-will allow strength gaining to become easier
2.It will shock your body, not once but twice, when you start the bulk, and when you start strength again, which will allow 2 sessions of shock within a 3 month ish period
3.It will gain you BW, which in turn can help with specific lifts through body momentum (deadlifts become easier when heavier)
4.The added mass will mean your legs and back will feel more comfortable with additional weight on it, meaning heavy squats will feel more natural and become easier.
 
Its entirely up to you, but id go through a major bodyshock if i were you, as you've been strength training for ages.

yeah, i was thinking the same i was keeping a close eye on old navys widow maker thread. it seemed to work for him, and it sounds damn tougth 30 rep squats. my endurance is absolutly non-existent. tbh i think i struggle to do 60 pounds for 30 reps of squats, but i think in the next 4 weeks i probably will up the reps, and shoot for some size. My friend that moved to austrailia is coming over to stay at my house, and 14 months ago when he left i said id be benching 300 pounds, and would be huge LOL so i need to gain as much size as possible in 2 months, because i no hes gained alot of mass. he was 8 stone, and 5 foot 9 tall when he left now hes 5 foot 10, and 10 stone so hes gained alot more than me lol.
 
i maybe could of aimed a bit higher, but somtimes i see people who come on here, and there aims are to have the biggest chest ever, have the stonger shoulders ever, and i just laugh to my self. yeah theres nothing wrong with aiming high, but i get great motivation from setting quite small goals, and then hitting them, it sets me up well for the next goals. yep with the squats i definatly am going to try to have a goe on the partials. like what stalloneis#1 was doing. on that point where the hells colten gone. i felt sorry for that guy. after i saw the video i loaded 450 pounds onto my bar, and couldnt even lift it off. i managed to get  350 off, but i could feel massive strain on my lower back.  just showed to me how strong colten was.

http://uk.youtube.com/user/franco18grant

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I havent seen that widow maker workout, might do it after my main bulking season and max OT, or inbetween or something.
 
Gaining weight becomes harder as you gain more of it lol, tbh going from 8 stone to 10 stone basically means hes gone from annorexic to normal haha, but good on him.
 
30 reps...sounds painful LOL.
 
Yeah colton was a big guy, i did do a 400lbs squat similar to his, which was pretty stupid of me, i didnt go quite low down as his though, thats why i never mentioned it because i knew it wasnt really a squat, just a partial.
 
But yeah getting it off the rack etc is hard, and you can feel immense pressure, and even doing partials on it is hard.
But thats what you get when you get online dicks who think theyre the dogs bollox going around not really achieving much then slagging off everyone else as soon as something isnt 100% great.
 
I find them statements retarded too, as to the "strongest chest ever" remarks/goals.
Powerlifters with 20 years more experience than them have got numbers that are only a bit higher than theres apparently, its obvious BS.
 

yep, lol he was prity damn skinny, and still is really he said to me grant im huge now you wont recongnise me lol so i asked for a picture of him, and he sent me one, and he was still very skinny at 10 stone LOL, but i said hed gone huge to make him happy hehe. he can bench press 140 pounds though so hes gone fairly strong when he left he could do 100 pounds.
 
i think its a shame colton took what people said to heart id love this site to make a video section for members lifting videos. itd be easy to make sure they were the member because they could just hold a piece of paper up showing there member name. then if anyone ever says they can bench 400 pounds, they have no excuse not to prove it lol.
ive noticed from browseing round cores forum that quite a few members from here that dont post here any more are regular posters there lol.
 
anyway 31/1/07
 
i am officly broke i cant afford to do my leg workout at the gym so i did some squats at home
 
squats
 
95 kg * 6
         * 6
         * 4
 
i was pleased with them weights my traps and lower back were still very sore from tuesday. so maybe i coulda done mor eif i was 100 percent, but Im getting closer to 100 Kg* 6
 

http://uk.youtube.com/user/franco18grant

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