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Grants quest to manly strength and alpha power!

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grantonio_1
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2009/07/19 21:36:13 (permalink)

Grants quest to manly strength and alpha power!

ok im 20 years old, have been training for 3 years or so, my main aim is self improvement, i want to be the best i can be, and try to excel to a certain extent doing the thing i love..

my stats

5 foot 9, 208 pounds

deadlift : 430 X 10 est max 540-50
bench press: 265 x 10 max 340-50
squat : 400 ATG

i train mainly for power strength i dont care about getting bigger, but i obv dont want to be a skinny strong guy lol...


i train in my garden ive got oly weights racks etc, im also making some strongman equipment, as im a purchaser at an engineering company so thats exciting, i also work out at fitness first when i fancy a change :D

ok all comments are aprechiated!



#1

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    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/19 21:38:00 (permalink)
    19th july 2009

    bench press

    225 x 18 hmm i was hoping for 20.
    265 + 70 lbs chains X 1
    275 + 70 lbs chains x fail
    225 + 70 lbs chains x 3
    220 x 11 with arched back and leg drive

    incline barbell skulls super set slow form close grip bench

    45 x 15
    95 x 12
    115 x 11
    135 x 7 http://www.youtube.com/...amp;feature=channel_page


    135 x 12
    155 x 10
    165 x 10

    flat db flys

    3 sets to failure

    not bad i like training with chains next week i will hit 275 with 75 lbs of chains
    __________________
    post edited by grantonio_1 - 2009/07/19 21:39:04
    #2
    shane278
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    Re:Grants quest to manly strength and alpha power! 2009/07/19 21:39:44 (permalink)
    Id love to see some pics of your garden where you train, sounds cool.
    #3
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/19 21:46:57 (permalink)
    hi shane soz i dont no how to quote posts yet, but i will get some pics up when i make my strongman stuff, and check my youtube out, http://www.youtube.com/user/franco18grant

    cheers for stopping by!
    #4
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/20 08:42:47 (permalink)
    well im at work now doing the daily internet check, supposed to be training back today, but last night was awesfull for sleep went around 11 and nodded off at half 3! only to have to be up at 6..

    hopefully will sneak an hour in when i get home from work..

    then get to the chain suspended defiecit deadlifts!!
    #5
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/20 22:22:38 (permalink)
    20/7/09

    defiecit deadlifts with chains

    6 inch deficit (bar tight on foot)

    155 + 75lbs chains x 10
    220 x 10 + 75 lb cains x 10
    365 x 1 + 75 lbs chains x 1
    400 x 1 + 75 lbs chains x 1
    410 x 1 + 75 lbs of chains x 1 pb
    420 x 1
    440 x 1 very hard to keep form good as my legs are really weak and because of the defeicit my torso is on top of my legs!! so its all legs at the start!!

    pull ups

    bw + 35 x 6
    bw x 9
    bw x 8

    1 arm db  rows

    45s + 70 lbs of chains x 7/7
                                          7/7

    yates rows

    290 x 9
    220 x 15
    220 x 13

    ok not bad i think i could get 450 off the defiecit if i was fresh the whole point in me doing them is that the first part of the deadlift if my weak point in the lift, cus i have weak legs!
                                  

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    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/21 14:51:32 (permalink)
    going to hit the cardio hard tonight at the gym try to lose some fat ready for my holiday to magaluf in august!

    #7
    shane278
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    Re:Grants quest to manly strength and alpha power! 2009/07/21 16:28:05 (permalink)
    Some great video's there, I checked out a few.

    How long you training Grant?
    #8
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/22 09:02:44 (permalink)
    hi mate, erm roughly 3 years, first started training bodybuilding style but gave that up and now just train for strength, trying to improve power to weight ratio! lost some size since, but strength is improving! i havent been training too seriously of late, to much overtraining, and not enough sleep! im off on holiday to magaluf next month then after that going to hit the weights properly and serious!

    22/7/09 shoulders

    1 arm snatchs

    115 dumbell x 1/1 1/1 1/1 1/1 1/1 1/1 1/1
    95 lbs barbel x 1/1 1/1 1/1
    115 lb bb x 1/1
    125 lb bb x 1/1  this ties my current pb
    135 lb x fail!! 3 weeks in a row now just cant lock out

    1 arm barbell push press (dbs at gym only go to 102 lbs)

    95 x 5/5 warm up
    115 x 1/1
    125 x 1/1
    135 x fail/ 1 went up quite easily with the right arm !

    barbel upright rows

    135 x 12
             10
              9

    front raise's

    25 s x 15/15 nice burn, these were real slow
    25s x 15/15

    ok not too bad, i wont be happy until i can 1 arm snatch the 135 lbs.. this is what im trying to do:

    http://www.youtube.com/...ploads-all/2/9td5kRRu2ik


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    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/24 10:47:55 (permalink)
    24/7/09

    close grip bench press

    200 + 75 pounds of chains x 5 mmm not sure whether to be disapointed
    242 + 75 pounds of chains x 1
    255 + 75 pounds of chains x fail, pushed so hard drove with the legs got 3/4 up.
    308 x fail!! mm must of been tied from the chains that a cert for me really

    barbel curl with chains

    bar + 30 kg x 8 damn really hard the chains wing everywhere lol!
    135  x 8 (cheats after 6 reps)
    115 x 9 good form

    incline skull crushers (these supersetted with the curls)

    95 x 15 really easy
    115 x 12 easy not to failure
    155 x 2 pb! my pb on the flat is 155 x 3 flat is easier though. x 2 on the inc is good!


    ok ive come to the conclusion judging from the extensions my triceps are getting stronger! i was happy with that pb, however the benchs with chains are really differcult its hard to gauge the actual the weight your pressing, i did measure the chains and each set came to 37 lbs, i measured them on my fishing scales lol..


    #10
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/25 17:32:48 (permalink)
    24/7/09 legs

    squats

    370 x 3 very porr
    308 x 12 1 '' high
    308 x 1 pause ATG

    front squat

    220 x 9
    265 x 2
    285 x fail again!!!

    lunges

    2 sets 10

    cant wait till i get back off holiday to get training at a gym with a proper leg press machine etc!


    #11
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/26 18:38:34 (permalink)
    26/7/09 chest

    bench press

    135 x 12 135 x 10 220 x 1 265 x1

    working sets

    275 + 70 lbs of chains x FAIL
    270 + 70 lbs of chains x 1  not bad
    220 + 70 pounds chains x 4
    220 x 14
    225 x 11 with leg drive.

    db press

    110s x 11/8
                7/7
                6/6

    stopped at this point had a banging headache and was feeling like utter **** might be coming down with somthing the bench press sets wernt to bad though.

    skipped tri-ceps ive been training 6 times per week lately and i feel there overtrained like bad.. a couple people at the gym reckon im overtraining aswell.. not enough rest days.



    post edited by grantonio_1 - 2009/07/26 18:44:42

    #12
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/29 08:19:49 (permalink)
    29th july 09

    back

    well it was pissing down with rain tonight so ended up going up to the gym, which was packed..

    deadlifts
    225 x 10 warm up
    308x 15 warmup not to failure as fast as possible
    400 X 10 done slowly with a shrug at the top and deep back movement

    barbel rows

    225 x 9 slowww
    225 x 8
              7

    1 arm db rows

    102s x 13 13
                11 11
                 11 11

    lat pulls

    1 x 12
    1x10
    1x 15

    pull overs

    1 x 15
    1x 10

    mmm not bad im kind of disapointed with the deadlifts, but i repped the 308 too fast at the start and i think this fuked my back abit! and also the first 5 reps i repped then at the top  i sort of lent back as far as possible and shrugged, i iknow i had at least 12 in me if form was my normal.

    altogther i hate working out at the gym too many distractions. also i really wanted to do deficits but there was a shortage of bars so had to work in with my mate hu was doing deads off a high box with lower weight so we had to keep rolling the weight on and off and plates on and off etc, anyway enough excuses!! lol


    #13
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/30 11:23:15 (permalink)
    shouders 30/7/09

    seated strict overhead press

    135 x 10
    155 x 11 not bad 12 would of been nice
    176 x 4 poor should of got at least 5

    1 arm db push press

    110s x 3/3
    115 x 3/3
    136 x 1/1
    142 x 1/1 pb only just was hard to keep a balence in air

    barbell upright rows

    120 x 12
    135 x 11
    140 x 8

    1 arm snatch

    115 x 1/1
    120 x fail/fail


    ok not bad nice pb on the one arm presses, rows were good aswell, one arm snatchs were disapointing, but this is because my barbell at home is bent and so doesnt rotate making it hard to turn the wrist..


    #14
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/07/31 21:31:17 (permalink)
    31/7/09 legs

    squats

    135 x 10 135 x 10 285 x 1

    245 x 20 not bad at all slightly below parallel
    400 x 1
    410 x fail not quite

    front squats

    220 x 10 PB!!!
    286 x 1 PB!!!
    245 x 5 clean grip style (wrist training lol)
    286 x fail

    positive zerchers

    365 x 1
    400 x 1
    440 x 1
    465 x 1 easy

    very good today finally cracked 286 on the front squats felt quite easy as well maybe had 290, god knows how. all of a sudden ive gained some strength this week on legs after 6 weeks of nothing, and im only taking whey so im pleased!




    #15
    Sheeps_Clothing
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    Re:Grants quest to manly strength and alpha power! 2009/07/31 22:23:31 (permalink)
    You into PUA stuff mate?

    Also, why are your weights in pounds? I assume you are from the UK if you're going to Magaluf!

    Get some vids up of squats or deads!
    #16
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/08/01 12:23:03 (permalink)
    badboy007

    You into PUA stuff mate?

    Also, why are your weights in pounds? I assume you are from the UK if you're going to Magaluf!

    Get some vids up of squats or deads!



    aup mate yeah england, the weights i have at home are in kgs, but the gym i first started in they were in lbs so i like to convert. Plus 500 lbs sounds better than 225 kg lol.
    lost me on PUA stuff?
    yeah heres my last deadlift video i uploaded onto my youtube. http://www.youtube.com/...amp;feature=channel_page

    form isnt great with the bouncing, but i can comfortably do 190 kg x 10, as for squats theres a video somewhere on the you tube but its from a while back.Im alot stronger on them now thank god.. squats are a bit of a weak link for me ! i do them in my rack at home so its easy to hit parellal everytime as one of the holes in the rack is an inche below my parallel spot which i like!

    #17
    Sheeps_Clothing
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    Re:Grants quest to manly strength and alpha power! 2009/08/01 13:16:11 (permalink)
    Ok, watched your vids. You're a real strong lad with massive of potential: you should be looking to compete in powerlifting or strongman (U90kg), think you would do well.

    Couple of pointers:

    Don't use straps for DLs (chalk is better)
    Don't bounce your reps on DLs
    On benching, keep your feet planted and solid

    Where do you live? Nice place you have there.
    #18
    grantonio_1
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    Re:Grants quest to manly strength and alpha power! 2009/08/01 14:41:09 (permalink)
    badboy007

    Ok, watched your vids. You're a real strong lad with massive of potential: you should be looking to compete in powerlifting or strongman (U90kg), think you would do well.

    Couple of pointers:

    Don't use straps for DLs (chalk is better)
    Don't bounce your reps on DLs
    On benching, keep your feet planted and solid

    Where do you live? Nice place you have there.


    Thanks mate, yeah spot on regarding the straps. Problem is when it rains everything gets abit slippy, Im thinking about looking to compete in strongman or powerlifitng withen a years time, Im about 205 pounds at the moment so either lose 5 pounds of fat (plenty of it) or clean bulk to 220 for the under 105 kg comps..
    Im tempted to bulk cleanly, as Im sure i will gain some good strength since for the last 4-5 months Ive not been eating over 3000 cals, just been trying to improve my weight to strength ratio! Im sure as soon as i start bulking strength will sore hopefully lol, and thanks thats my parents house in cheshire got a fair bit of land, i dont live there any more, but take advantage the best i can, but have to put up with rants about churning the grass haha.




    #19
    Sheeps_Clothing
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    Re:Grants quest to manly strength and alpha power! 2009/08/01 20:13:57 (permalink)
    If you're in Cheshire get yourself over to Adlington Barbell or Olympic Gym in Ashton.

    In the NW you are spoilt for choice with powerlifting/strongman gyms.
    #20
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