quest to improve compound lifts

2/3/07 shoulders / triceps
 
front lateral raise
 
13.5 kg * 9       9
             9       9
             8       8
 
side lat raise
 
11 kg  *  9       9
             8       8
            6        6
 
db shoulder press
 
45 kg * 9  hmmm not too good
        * 9
 
triceps
 
close grip bench
 
85 kg * 4
        * 5
        * 5
 
overhead tri extension
 
11 kg  * 8         8
            7         7
 
sqaure bar tricep entention
 
25 kg * 8
        * 8
 
not a bad workout ive decided to not do presses first becuase i believe my triceps are doing most the work, and so not working the shoulders to the max. so im going to do raises for 4 weeks, and see if i can isolate my shoulders, and induce some growth. as there lagging.
triceps were ok.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

those two workouts are in the wrong order the shoulders and tris were from two days ago and the chest from yesterday.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

my gym is ****. i went and did a back workout the other day but the damn place was too full too concentrate i could hardley walk round. i managed a few sets of **** deadlifts, and weak barbell rows ive started to hit platoes now. so im probs going to take 5 days off in 2 weeks then come back with a new routine.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

7/2/07 legs
 
squats
 
102.5 kg * 6 good 5 second pause last rep
102.5 kg * 4 should of worked harder
102.5 kg * 5 good
 
front squats
 
65 kg * 6
65 kg * 6
65 kg * 6
 
sumos
 
130 kg * 6
130 kg * 6
 
calfs
 
barbell calf raise
 
65 kg * 18
70 kg * 12
75 kg * 10
 
right that wasent bad, but when i was squatting i kept hearing a clicking in my left knee, and it kind of put me off so maybe i coulda done better
 
front squats were as brutal as eva im aiming for 67.5 kg next week
 
sumos are good excpet i always bash my knee againist the barbell. 300 pounds off stell hitting your knee hurts. im covered in lumps LOL.
 
im now back on trib **** the spots i wana be big.
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

9/3/07    shoulders and triceps
 
seated shoulder press
 
60 kg * 5
60 kg * 5
60 kg * 4
60 kg * 4
 
front lateral raise       L        R
 
15 kg                         6           6
15 kg                         6           6
15 kg                         6           6
 
side lateral raise
 
11 kg *                            6            6
                                      6            6
 
triceps
 
close grip bench press
 
85 kg * 5
85 kg * 6
 
tricep extension          l         r
 
11 kg                       9        9
                              8        7
 
square bar tri extension
 
26 kg   * 7
          * 6 
 
this was fairly decent shoulder presses were good strict form sitting down.
 
front raises were massive one year ago i struggled with 10 kg * 6.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

10/3/07 light legs/calves/traps
 
squats
 
60 kg * 18 ass to the ground
        * 10
        * 9   
 
barbell calve raises
 
80 kg * 14
80 kg * 10
100 kg * 10
 
traps
 
shrugs
 
105 kg *7
110 kg * 6
110 kg * 6
 
good workout fairly pleased calf and trap weights going up nicely.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

11/3/07 chest
 
bench press
 
warmup 45 * 12 *10 60*6 70kg * 3
 
97.5 kg * 5
97.5 kg * 4    + partial rep
97.5 kg * 4
 
dumbell bench press
 
77 kg * 6
77 kg * 5
77 kg * 5
 
wide grip weighted dips
 
bw + 25 kg
 
1) 6
2) 6   hard
 
damn my bench press is really stuck 3 weeks now virtually no change, and ive upped my proein and cals, and ive cut my drinking down, and ive even bludy added about an hour to my sleep every nite.
 
however the db presses were good a slight improvement
 
weighted dips hard but quite good
 
all my other lifts seem to be increasing at the moment. im expecting a good back day tomorrow 150 kg * 6 for deads HOPEFULLY.
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

12/3/07 back, biceps
 
deadlifts
 
150 kg * 6
150 kg * 6
150 kg * 5
 
barbell rows
 
80 kg * 6
80 kg * 6
80 kg * 6
 
wide grip pull ups
 
1) 8
2) 7
3) 5
 
biceps
 
barbell curl
 
50 kg * 6
50 kg * 6
 
alternative dumbell curl
 
20 kg * 6    6
            6     6
 
nearly hit the target on the deadlifts
rows good
biceps ok.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

14/3/07 legs
 
squats
 
102.5 kg * 6 easy shoulda got 7!
102.5 kg * 7 excellent
102.5 kg * 6 good
 
front squats
 
67.5 kg * 6
67.5 kg * 6
67.5 kg * 6 nearly fainted
 
calves
 
barbell calve raises
 
67.5 kg * 10
97.5 kg * 10
 
short workout right here, but squats were great form was slightly below parallel. im way above my squat target now. i could probably rep 225 lbs 8 times if i had a spotter.
 
front squats are rising there damn hard i never realised how hard they are till i started um 3 weeks ago.
 
calfs were good im working my calves 3 times a week at the moment. because my mate who now lives in austrailia is coming over in a month, and he always said my calves looked risicualas on my body. so i need them bigger lol. thats dispite him having 11 inche biceps lol

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

ive just looked thru my journal, and i have to say the max-ot routine had been great
 
ive added 30 pounds to squat
30 pounds onto bench
30 pounds onto deadlift.
15 pounds onto militery press
 
this routine really does work, but im having a rest next week because my last rest was 7 weeks ago, and ive been feeling tired lately so its time for a break.
 
after my break i will be going on a new routine with a new enpahasis on gaining mass. btw since improving my diet, and making it clean ive gained 3 pounds in 3 weeks. which im dam happy about!

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

lol some people cross there arms, but im really in flexible in just about every way so i have my arms shoulder width apart (in a shoulder press type position) with the bar just below my neck.
 
serioulsy i think there way better than leg presses, but really hard lol

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

Heres my new deadlift pb. im taking a rest next week, then starting a new routine so i wanted to no where i was at.
 
deadlift max is now 382 pounds.
 
http://www.youtube.com/watch?v=0RTTAINNHJU

my form could be a bit better notice the position of my right leg. i didnt realise at the time LOL

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

Thanks mate 400 lbs getting near
 
today was a **** day couldnt make time for a workout. other things going on

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

this workouts from ages ago ive been to overtrained to bother to record it lol
 
16/3/07
 
shoulders / tris
 
seated shoulder press
135* 6
135* 5
135* 5
 
front lat raise
 
15 kg * 7    8
15 kg * 7    7
15 kg * 7    7
 
side raise
 
12.5 kg * 10  10
                8    8
 
triceps
 
cgb
 
85 kg * 5     this just want bloody go up
85 kg * 5
 
overhead single arm tri ext
             L       R
12.5 kg  6       6   very good
             5       5
 
right well not bad
 
im on a week break now starting training again on friday. i was seriously overtrained
 
im going to be coming back with a new mass routine.
 
the max-ot has been great for me, but its time to move on i will probs revisit it in the future. im 186 lbs now.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

started a new routine today jay cutlers mass routine
 
24/7/7 chest
 
barbell bench press
 
85 kg * 9
90 kg * 7
95 kg * 4
95 kg * 4
 
dumbell bench press
 
65 kg * 8 ****
65 kg * 7
65 kg * 7
 
incline db press
 
60 kg * 5
         * 7
 
incline chest fly
 
50 kg * 6
         * 6
 
 
im really not used to the slightly higher reps the sets on bench press really made me weak. i was diserpointed big time. im so used to the 4-6 rep range. i used to be able to do 135 * 22. i tryed it today and could hardley do it 15 times thats dispite my bench bening 20 pounds higher. just shows that max-ot ****s up your stamina.
 
owell im prity sure the reps will go up next week

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

been busy lately im still lifting though using jay cutlers mass routine. after easter i will have loads more time too busy at college, and revising. if i hit some maxes i will post them up. im actually finding the higher reps really differcult anything over 6 reps is really crap for me even with light reps. however ive gained some mass im 186 pounds now, and my arms have reached 15.2''.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

might as well update. i  also thinik ive found the reason ive been platoeing alot lately, ive been on antibitics really strong ones for about 3 weeks, and according to dan they effect protein abbsorbance into the body so bassically not enough of the protein ive been eating was being abbsorbed, but im rid of um now lol.
 
30/7/7 chest
 
barbell bench press
 
85 kg * 10
90 kg * 7
95 kg * 4
95 kg * 4
 
dumbell bench press
 
65 kg * 8 ****
65 kg * 8
65 kg * 7
 
incline db press
 
60 kg * 7 
         * 7
         * 5 shocking
 
another shodey workout the weights are getting worse there now prity much worse than they were 4 weeks ago. im hoping its the anti-biotics. 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

31/3/07 bis and tris

barbell curl
 
40 kg * 11
42.5 kg * 9
45 kg * 7
45 kg * 7
 
1 arm preacher curl
 
11 kg * 10        10
12 kg * 8          8
13 kg * 7          7
 
alternative dumbell curl
             L             R
13 kg      12          12
15.5 kg    8            8
 
triceps
 
skull crushers
35 kg * 10
37.5 kg * 8
40 kg * 6
 
1 arm tricep extenstion
          L         R
10 kg   13      12
11 kg   9         9
 
 
not a bad workout. i had to stop the skull crushers because my argos e.z bar bent in half whilst doing the 40 kg skull crushers! ... never buy argos bars lol.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

2/3/07 back
 
deadlifts
 
152.5 kg * 6 easy
152.5 kg * 6 medium
152.5 kg * 6 hard but good form
 
bent over barbell rows
 
80 kg * 10
85 kg * 8
87.5 kg * 6
87.5 kg * 6
 
1 arm db rows
 
30 kg * 12
35 kg * 10
37.5 kg * 8   these were all too easy
 
finally my deadlifts are improving, and also my rows. happy today. i really  like the 1 arm db rows imo better than barbell rows becuase it allows a large range of motion.
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

I will race you to that 405lb deadlift I think im going to attempt 365lbs in another week.

Its bad enough I want to dominate on the bench, now i want to take them deadlifts too "muhahahaha"

ORIGINAL: twistedlink

I do dumbell rows with 32.5kgs and 35kgs, so its no surprise you found them easy, dumbell rows are TONNES easier than barbell rows, barbell rows get the lats burning real good and get you feeling really bulky in the morning after, love em LOL.

 
lol yh, i was looking at your journal earlier, and noticed your curls are prity good sure i saw 15 kg dumbells done a fair few times which is good. i think the db rows used the biceps quite a lot more than the barbell ones. the thing is i can never seem to isolate my lats. I think ive only ever made them sore like once or twice, and that was after like 20 sets lol.  your definatly getting stronger though too maybe its the summer feeling? it did feel damn good with the sun shining down on me whilst working out

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

ORIGINAL: IBendBarbells

I will race you to that 405lb deadlift I think im going to attempt 365lbs in another week.

Its bad enough I want to dominate on the bench, now i want to take them deadlifts too "muhahahaha"

 
lol yup good idea, but im gona blow you away on that one! i tried 385 AFTER my workout, and nailed it fairly easily. my buddy who now lives in austrailia is coming to stay with me for a month in onw week time, so when he comes im detirmined to impress him with the big 4 plates on each side. im 100 percent i could do 395 lbs just need to get the extra 10 pounds, when he left like 18 months ago i said when he sees me again id be repping 315 on bench lol, but im far from that, but that was a bit optimistic. im glad im ahead of you on the deadllifts because i cant see me catching up 40 odd pounds on bench. also damn i want some legs i was walking down the street, and these two guys started staring at me ( i was wearing shorts(jogging), and i heard them say somthing like my arms are bigger my legs. well thats the last time i wear shorts. damn i want a 315 bench and 315 squat so badly.
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

cnat seem to upload the pics i want but al try again later keeps saying '' error saving to disk''

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

lol your curls are good. i think i could mbe do 20 kg db curls 6 times at the start of the workout so your not far away at all.
haha i see guys at the gym doing pull downs and bounceing up and  down usung all there body weight bringing there back like basically right down the the seat it always makes me laugh especially when they do like 10 reps in 10 seconds.
 
im going to nail the 405 deadlift next week on sunday probably. al get a video of it, but im going to have to find a camera with a video fing on it becuase usually i use my little sisters fone to film them because shes got a really good one. wheras my fones a 50 quider because on average i lose 5 a year hhehe. im sure al find away thow.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

4/4/07 legs / calves
 
squats
 
105 kg * 6 not bad
105 kg * 6 last two reps poor form   
105 kg * 5 poorish form
 
front squats
 
70 kg * 6
70 kg * 6
70 kg * 6
 
barbell calf raise
 
100 kg * 10
100 kg * 10
100 kg * 10
 
the squats were poor will stick to 105 kg for a couple of weeks to get the form below parellel. 
 
front squats were good.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

5/4/07 shoulder/ traps
 
seated shoulder press

50 kg * 10  good
52.5 kg * 8
55 kg * 6
57.5 kg * 5

db shoulder press

45 kg * 10   10    good
          8      8    ok

front lateral raise
                 l           r
13.5 kg       10         11
                10         10
                10         11

traps
 
shrugs

120 kg * 7
         * 7
         * 7


nice workout shrugs getting better each week.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

not been here for a while. very busy gettin ready for a levals etc plus going out getting leathered lol, but i have been training a bit.
and my deadlift is up to 405.
 
al get the video of my 405 up today or tomoz. i would be happy, but ive gained 8 pounds of fat over the last 3 weeks, and am 190 pounds, and looking very fat, but the good news is for me im starting max-ot next week again. to try and get a bit stronger.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

18/4/07 chest
 
barbell bench(warmup (kg) 45*12 45*10 65*6 75*3 100*3
 
100 kg * 5 very happy
100 kg * 4
100 kg * 4
 
incline db press
 
67 kg * 6
67 kg * 6
67 kg * 6
 
weighted wide grip dips
 
bw + 20 kg * 6
                  6
                  6
 
back on max-ot now i love this routine. bench press was good i will aim for 6,5,5 on the reps next week then hopefully after 3 weeks hit 6,6,6,. i was expecting the weights to be lower due to me going way of the track over the last 3 weeks on average ive probably been having 15 pints a week. and 100 g protein a day lol, but my strength seems simular, and im getting back on track
 
ive got a video of a 405 deadlift just need to get the cable lol

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

21/3/07 bis and tris
 
barbell curl
 
50 kg * 6
50 kg * 5
50 kg * 4
 
db alternative curl
 
21 kg * 6    6
           6    6
           6     6
 
1 arm preacher
 
16 kg * 4        4
           4       4
 
tricpes
 
cgb
 
85 kg * 6
         * 5
            4
 
1 arm tri ext
 
13.5 kg * 4    4
                4     4
                4     4

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

my new 400 lb deadlift from last week. yup ive gone fat, but itl go soon
 
http://video.google.co.uk/videouploadfinished?docid=3495626755328485411&cid=19d62f12dd37b945

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209