Quagmire911 Lifting Journal

[Mad Manic]

There's nothing fundamentally wrong you have just plateaud and your body can't go heavier/more reps anymore. If you actually start adding bodyweight and changing your rep scheme I guarantee you will bust through the plateau no problem. So take my advice and improve on the squat rather thinking you know it all and switching to leg presses. If you knew anything about BBing, you'd know that the Squat has a carry-over effect to the machine exercises but the reverse doesn't really apply. Start reverse pyramiding your training and bulking up. I told you before that higher reps, drop sets and variation are important and you never believed me.

MM

 

[Quagmire911]

There's nothing fundamentally wrong you have just plateaud and your body can't go heavier/more reps anymore. If you actually start adding bodyweight and changing your rep scheme I guarantee you will bust through the plateau no problem. So take my advice and improve on the squat rather thinking you know it all and switching to leg presses. If you knew anything about BBing, you'd know that the Squat has a carry-over effect to the machine exercises but the reverse doesn't really apply. Start reverse pyramiding your training and bulking up. I told you before that higher reps, drop sets and variation are important and you never believed me.

MM

Lol I was being sarcastic with the leg press, I ain't ignorant. And btw, I ain't a BB'er. And the reason I ask questions isn't because I know it all funnily enough, so don't get arrogant.

And for the love of christ I know that variation is important, and I'll re-iterate my having done 20 reppers. I've also done box squats and probably some other stuff, but its late and I'm tired...

 

[EFFORT]

mod westside time

 

[Mad Manic]

Lol I was being sarcastic with the leg press, I ain't ignorant. And btw, I ain't a BB'er. And the reason I ask questions isn't because I know it all funnily enough, so don't get arrogant.

And for the love of christ I know that variation is important, and I'll re-iterate my having done 20 reppers. I've also done box squats and probably some other stuff, but its late and I'm tired...

Add bodyweight and change the rep scheme and do some higher rep stuff. Do reverse pyramiding. 6/6/8/10 and eat more. That's all there is to it.

MM

 

[Mad Manic]

LOL ironic, today I did Squats and they were terrible, much worse than I invisaged. The scariest thing was I kept dropping the weight and kept feeling weak, it never felt light. Weird. Squats are hit and miss, when it goes great you really feel it but when it's not there it sucks.

MM

 

[Quagmire911]

LOL ironic, today I did Squats and they were terrible, much worse than I invisaged. The scariest thing was I kept dropping the weight and kept feeling weak, it never felt light. Weird. Squats are hit and miss, when it goes great you really feel it but when it's not there it sucks.

MM

Sounds like a virus or overtraining. Something draining your CNS, night out last night perhaps?

 

[Mad Manic]

Sounds like a virus or overtraining. Something draining your CNS, night out last night perhaps?

I really don't know, I didn't have a night out and I felt fine going into the session, I did feel a bit hungry and lethargic though which was surprising. My SLDLs were ok, but maybe doing poor squats gave me a bit more for those. It does suck though when they go wrong. Maybe we should just Kevin Levrone it and do leg presses and leg curls only.

 

[Quagmire911]

My SLDL's felt good too. Bloody squats.

Anyway today I was aiming to see how fast I could do 100 burpees. It is one of the things on rosstraining.com, which I am becoming quite interested in. I got to 80 and had to stop, which is quite sad really. Did the other 20 an hour or two later.

This will be my cardio for a while, 100 burpees, 3 times a week. I think it will give me a lot of benefit; I just hope it doesn't burn my CNS out. My heartrate was raised for at least 20 minutes and God knows what it did to my metabolism. Should be fun, and I feel like I have a goal with it. It is also quick and conveinient and can be done pretty much anywhere.

Just thought I'd put it in for reference. Will probably start logging my times when I can bang 100 out, which should be the next time I do it. I have to say I feel bloody good having done it, and only a few hours later.

Quagmire

 

[Quagmire911]

**** yeh

Monday

The title says it all. Was in the zone today and it felt damn good. Not much else to say, so here it is:

CG decline bench 3x3-70, 75, 80kg-First time going heavy on these so I started conservatively. Liked the feel of the exercise, felt strong on it. Spotter gave slight assistance on the 80 on the last rep, although he said he didn't. I'm sure he touched the bar and that is enough in my opinion. Feel like I can increase this well over the coming weeks.

Paused bench 2x5(2-3s)-65kg-Thought this would be a good weight and sure enough it was right on the money. This felt different to say the least, never done this with a pause. Will look to add weight next session, felt productive.

Hammer D.b floor press-3x8-17.5kg(PR)-Strange that the weight is so light, but I have never come across these so I don't really know what the weight should be like in comparison with regular bench, for me anyway. Felt different, may keep the weight the same next week as a 2.5kg jump either side may be too large. Keep it the same and go for 10reps perhaps.

Military press-35kg-10, 10, 12(PR)-This is where it got really good. Just felt on fire, got pissed and grinded out 12 on the last set. I really do love military presses. I think a weight increase will be in order next week My best is 47.5kgx6. I'm going to smoke it in the coming weeks.

Kroc rows(DB)-1x6-35kg, 1x10-40kg(PR)-This put the icing on the cake. My best to this date was 35x8 but today I just felt so strong on them. Not much else to say but it was bloody good. Perhaps because this is the first time I have done it on a bench/upper day and my back was fresher. Right side was noticeably more dominant than the left side at this one. I also add that I use straps on these. Also I use the name kroc row beacuse it reminds me of watching Matt K pumping out 225lbsx25 with dumbbells and this is the name give on youtube for the exercise.

So yeh felt strong today. No alcohol probably has something to do with it, not to mention diet is noticeably improved again. Cardio will also be much better, I feel I have a goal now and something I can work towards.

I will probably do lower day on Thursday, not sure yet what I will do with squats. I am thinking I will do SLDL first and maybe do really low box squats. Not sure about this leaning forward buisness, perhaps weak hams has something to do with it. Hamstrings seem to be a weakpoint. I also need to makesure the speed is there on squats as I feel that has always been lacking to. Ach well, I feel like most things are going to go well and squats I will sort out sooner or later, preferably sooner. We will see what happens, until next time...

Quagmire

 

[Quiksilver]

Nice work.

In a couple years time, all of this "My squat isn't working" stuff will just be a bump in the road.

 

[Mad Manic]

Nice work.

In a couple years time, all of this "My squat isn't working" stuff will just be a bump in the road.

Naaah he'll still get plateaus and bad days with squats. Same with bench.

MM

 

[Quagmire911]

Well I hope what Quik was getting at was more of a, my squat won't be stuck under 300lbs for the rest of time kinda thing Should bloody be over it by now dammit.

Quagmire

 

[JohnnyIrish]

Congrats on the good workout man.

 

[Quagmire911]

I'm beginning to think postural problems are causing muscular imbalances coupled with lack of flexibility.

I am looking into purchasing the egoscue method, god knows how long it takes to fix your posture. Need to start as soon as possible, regardless of whether or not it is causing the squat problem(s).

Quagmire

 

[Quagmire911]

Ok managed to do the 100 burpees today. I think it was 25+10+15+15+15+10+10.

My time was a remarkable (not) 11:17. So I have some way to go. However I evisage quick progress, and will be under 10 minutes within the next few attempts!!!

Don't know what my goal will be. I just feel the need to bring it down significantly. Perhaps not as much as I'd like, that may hamper the weights too much. Maybe once I hit sub 6-7 minutes I'll look at increasing to 150, or adding more exercises to get a circuit going.

However that is some way off being taken into consideration, until Thursday...

Quagmire

 

[Mad Manic]

Just for you I'm gonna load up the squat rack with 125 kg on sat and see how I go, no faffing about, hard and heavy baby, v low reps.

 

[Kerpal]

Ok managed to do the 100 burpees today. I think it was 25+10+15+15+15+10+10.

My time was a remarkable (not) 11:17. So I have some way to go. However I evisage quick progress, and will be under 10 minutes within the next few attempts!!!

That's not a bad time. 100 burpees is a killer workout, I highly recommend not doing it the day after you squat, learned that one the hard way, lol.

 

[Quagmire911]

That's not a bad time. 100 burpees is a killer workout, I highly recommend not doing it the day after you squat, learned that one the hard way, lol.

I'll keep it in mind and see how I get on, thanks for the input.

A year ago I'd have done a lot better on the challenge though. I suppose 15-20lbs extra doesn't help, coupled with a lack of cardio. Not to worry however...will be improving noticeably over the coming weeks.

 

[Quagmire911]

**** yes!!!

Thursday

Title says it all yet again . Without further a do:

Sumo deads-(Previous best 132.5kgx6)-3x3-130, 135, 140kg.-What can I say, it was just too light. Haven't done a deadlift in a month and a half. Decided I'd have to do another set...

1x6-145kg(319lbs)-**** yes!!!-12.5kg pr for reps, this is even 7.5kg better than my conventional record. Finally some f***** results!!! I should comfortably do 160x1 now, will be aiming for 165/170 in a few weeks. Think I will just keep sumos for the time being I'm a happy Quagmire.

Squats-2x8-85kg-Got some videos of the second set. Think the problem is about to be nailed...flaring elbows look to be the issue...

Ham machine-3x8-50kg-Felt good. Was going to do GHR's but I think doing this for a month or so would be better just to strengthen my hams a bit more. I will be able to do GHR's, so I will start in a month or so.

Pullups-1x6 1x6 1x5-Seeing decent improvement over the last week or two. Sets of 4 to sets of 6.

H.Legraise-2x15-Quite challenging.

I have to say I was so happy after the Sumo's, really made my day. Never actually maxed out on them, so it will be interesting. Squats I am seeking advice on, and I think I will finally be able to progress; let's wait and see however. Overall a good workout, felt productive hopefully Sunday will go just as well. Will post my burpee challenge time tomorrow...until then,

Quagmire

 

[WesCottII]

Sorry if I'm stating the obvious here Quagmire, but RE: your squat.

(I've not read all 11 pages, so forgive me if you tried this), but have you tried lowering your reps? Doing 5 instead of 8 at a heavier weight, makes the lighter weights easier, and when I did it I made improvements every week. I went from 120kg squat to a 150kg in about 1 or 2 months (i'd previously plateued at 120), coupled with WA's 1X20 set, I advanced leaps and bounds.