quest to improve compound lifts

ow yes and as i mentioned earlier ive combined workout 2 and 4 and this workout will be done at the gym tomorrow hopfully if i can get work out 3 which is arms done 2day.

rite 2day i didnt train my arms i got to my shed picked up the barbell, and i knew straight off i could not put 100 percent in to workout so il leave it till i can.
ive tried to upload a picture i justt took of my upper back duno if its worked i just waned to see if i could do it lol. its a rather poor picture. lack of definition etc. owell thats why im training (to get that definition)

Attached Image(s)

haha it worked first picture now successfully uploaded. feel free to give me pointers. i will get some more pics asap of my lower and middle back lats etc. i really need to add some definiton to my back. im really bord at the moment. ive made alot of posts this week cus ive got plenty of time on my hands as ive finished my exams hmmm im worried that a night out tomorrow will effect next weeks lifts. 200 cals in a can of beer! 9 of them,and its 1800 cals etc so im gona have to be good tomorrow

right went gym yesterday. not 2 bad but the gym was full
of p**cks.
i did back, and legs
1) leg press
warmup 25 reps low weight
340lbs@7
360@6
410@2
 
leg extension
40kg@11
35kg@10
40kg@11
45kg@8
 
reverse leg extension
40kg@11
40kg@10
40@10
40@10
 
calf raise
20kg@15
25kg@12
30kg@10
 
back
i did lat pull downs supersetted with long bar rows
lat pull down
1 55kg@12         with              40kg@15
255kg@9            with              45kg@10
 
now 4 lat pull down i changed the bar to a narrow grip bar to try and build some back thickness
 
3 55kg@6          with               45kg@10
4 45kg@10         with               45@10
5 45@10            with               55kg @ 10 for this set i did really fast repititions.
 
right my weights for back are quite low but bare in mind my rep speed is very slow to try to keep form precise. for the last set of rows i used quick reps for a bit of variation.
i onli did 10 sets using 2 different excercises because i do deadlifts also during the week, and this is a important back excercise.
when i woke up this morning i could hardley walk my legs were very sore. however my back was not sore one bit. so obviously i did not put in enough effort,and will include more excercises next week.

 
 
 

2day is sunday theres no chance i can workout 2 day my legs are worse than before there sore as hell. in fact i can herdly put any weight on them. also last nite i tripped and the corner of some drawers went str8 into my ribs, and i cant move my upper body at all.so theres no chance i will be doing any workouts for at least 3 days im gutted.as i didnt get to work my arms or shoulders. this is all i needed.
I have decided that during this week im going to finish off last weeks work out. when i will do my power week next week which i will post the details of in due course. ive decided  to lay of this next week as i felt over trained last week, and real im not recovering like i usually do because of this overtraining. i also want to have as much energy as possible for my power week as alot of the lifts are heavy, and i need the energy.
so this week i will finish last weeks workouts. so al be just doing shoulders and arms next week. im really disapointed but theres no point training when your to sore to do so. as you will never make gains if your not 100 percent to start with

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
 
 
 
 

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

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
 

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

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

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
 

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.
 
 
 
 
 
 

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
 

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.

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