quest to improve compound lifts

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
 

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

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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

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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 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

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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

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

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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

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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. 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 .

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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.

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21st/11/06
 
cardio session 40 minutes jogging plus 5 minute walk.

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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.

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the date from the last workout was the 22nd not the 21st.

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23/11/07
 
25 minute jog 20 minute walk

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24/11/06
 
back and legs day
 
Deadlifts
warmup 115lbs*12 165lbs*10
205lbs*6 too easy
280*3
280*3
 
OMG IVE LOST 60 POUNDS ON MY DEADLIFT MAX!
 
Barbell rows
145lbs*6
145lbs*5
145lbs*6
 
pull downs
1)65kgs*6 bad form
2)60kg*6 good form
3)60kg*6 good form
 
 close grip cable rows
1)60kg
 
legs
 
spuats
130lbs* 7 easy ass to the floor
150lbs*5 ass to the floor
150lbs*5 ass to the floor
 
at least 50 pounds lost on squat max!!!
 
leg press
 
320lbs*8081
320lbs*8485
 
This was a bad workout i felt like ****. deadlifts down by 50 pounds. but in all honesty i hadnt deadlifted properly in over 4 weeks maybe longer. my deadlift shot up the most when i was doing 5*5, and that was 7 weeks ago.
squats were very poor i felt so weak. the gym was full today as well so it didnt help that i had people waiting to use the squat rack while i was using it. for once someone squated after me, he was quite good squated 225 pounds 10 times, but he was a big bloke lol. altogether i feel very weak, but im confident i can build my self back up to what i was withen a month.
i was supposed to so calfs but i wasent going to wait for people to finish on the machines when they do like 30 sets, and thats no joke lol. this guy today i counted how many sets for everything he did he was so thin it was scary he did around 45 sets for legs 20 sets for arms 30 sets for back just incredable overtraining to say the least.
todays leg workout was basically a guidline for me to increase the weights slowly each week. as its the first leg wprkout in weeks. im getting a squat rach for x-mas so im hoping to be able to do my leg workouts from home. im going to do calves with my shoulder workout tomorrow lol.
 

for the leg press it was 6 times for boths sets dont no what happend to the numbers lol

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25/11/06 shoulders / calves
 
overhead barbell shoulder press
 
40kg*7  too easy
45kg*6 good form
45kg*6  slight cheat on last rep
 
db shoulder press
40kg*6
40kg*6
 
db side laterals      L        R
1)7.5Kg                 6        6
2)7.5kg                 6        6
 
db shrugs      80kg
1)*6
2)*6
 
upright rows
40kg*6
40kg*6
 
single leg calf raise   L           R
20kg             *          6          6
20kg             *          6          6
 
barbell calf raise
45kg   *  6
45kg   *  6
 
not a bad workout. shoulders piss weak now 4 weeks ago i could of done 55kg*6
 
 

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