Quagmire911 Lifting Journal

[Quagmire911]

Yeh I've done 3's, 5's and 20's. Coupled with box squats.

WA and I still go over my routines so I think it is purely a form issue.

Here is the video of 85kgx8:

http://www.youtube.com/watch?v=i_nJISWLpVg

I struggle here, yet I did this weight for 20 a month and a half ago. I think the problem is my elbows come back far too much causing me too Gm the weight.

Quagmire

 

[WesCottII]

You seem to be losing form. At the beginning, you're driving up and through the weight through the heel of your foot, wheras towards the end, you're driving up and forward through the ball of your foot, causing you to stick your arse out, and lean forward to compensate.

There's no reason your first squat shouldn't be as good as your last. I reccommend doing a high rep/low weight set, just to concentrate on form.

EDIT: To support such a low rep, you might consider widening your stance, or going sumo, I can't tell for sure as it's dark, but it seems that your narrow stance is forcing your arse out.

 

[Quagmire911]

Perhaps because my elbows are back it is tiring my back out and that is causing the problem. My best gm is 85kgx6 come to think of it.
I'm going to try and take the elbows in under the bar, really concentrating on it. That will force me into a more upright position on the way up.

If that doesn't work then I'll probably have to consider a wider stance.

Quagmire

 

[Mad Manic]

I looked at the video. There is nothing wrong with your form IMO and all of the above is just conjecture. The only problem is that you drop into the hole a bit too quick. Your other problems are that you aren't adding bodyweight so no new muscle tissue is forming. It isn't just legs, you need a strong back and traps to handle a heavy squat. I think you need to start eating more, (reverse) pyramid the weight and stop dropping into the hole as quickly. The only reason you lose form a bit is because your legs are tiring and the weight is feeling too heavy at that point, which is normal. From your first two reps it was obvious you'd get about 8 or 9.

MM

 

[Quagmire911]

Whilst what you say would work, I should still be able to get a good deal stronger on the squat at my current bw.

I am on the fence as to whether to gain or not at the moment. I am eating 1.5g+/lbs in protein a day but I am also doing quite a bit of HIIT. Whilst I may not gain, there should be a good change of stripping a way some fat and adding muscle in its place.

So intstead of 171 at 14%, 171 at 10/11% which is about half a stone of extra muscle. However I do intend to get to 180 at 10-12% within the next 6 months or so. However it came to my attention that I would have to do something about my conditioning first as it has become appalling.

I think I am going to widen out my stance a bit for squats and take the elbows in under the bar. Whilst this is essentially a different lift; in my opinion if I put weight on the bar then the current lift will also improve. However this isn't fully decided yet but I am pretty certain. I suppose this is a good idea anyway as I do similar things on bench/dead. There's sumo deads/rack deads/stiff legged deads/gms. Then there is decline/incline/closegrip bench etc. On the squats its only been squat or box squat, so wide stance should be beneficial for a while.




On another note today my 100 burpee challenge time was 9:14. That's over 2minutes better than on Tuesday. Newbie conditioning gains The time inbetween was a lot less today, this made the difference.

Quagmire

 

[wolf116]

I think part of the problem is insufficient glute activation. A wider sumo stance requires more glute and ham work but I don't think you should change because you have had flexibility issues in the past. Just do some heavy glute isolation work. Also a few glute bridges just before squatting seem to help some people.

Also what's with the towel on the bar.:nono:

Edit: they look good, it's just that your butt comes up a little early

 

[Quagmire911]

I think part of the problem is insufficient glute activation. A wider sumo stance requires more glute and ham work but I don't think you should change because you have had flexibility issues in the past. Just do some heavy glute isolation work. Also a few glute bridges just before squatting seem to help some people.

Also what's with the towel on the bar.:nono:

Edit: they look good, it's just that your butt comes up a little early

Could be part of the problem.

I was thinking a wider stance, not quite sumo though.

The towel is because I have tiny little upper back muscles and anything over 70/80kg hurts them

I am definitely going to try taking my elbows under the bar though; if anything this seems like it will be the biggest help. Mark Rippetoe says not to do this, Dave Tate says to do it. I've tried with elbows out and it don't seem to be working so it is time I tried the other method. I think it will better for me.

Thanks for your view,

Quagmire

 

[Quiksilver]

Have you tried a low-bar position? That shouldn't put as much direct weight on your traps as high bar...

 

[Quagmire911]

Have you tried a low-bar position? That shouldn't put as much direct weight on your traps as high bar...

I've also been considering this. I'll see how it goes next week when I am warming up.

 

[Quagmire911]

Sunday

Good day today, reasonably productive. Here it is:

CG Decline bench 3x3-75, 77.5, 80kg+2lbs(178lbs)(PR)-Not sure if the spotter helped on the last rep of the last set. He said he didn't, but I think he did. I still felt I'd have got it whether or not he helped so I am going to count it as a PR. I have been thinking that with bench it is probably better to get a slight assist and move up in weight anyway. To me that would seem similar to using straps on a deadlift; you will actually go further quicker in the long run. If I get assists in the last rep but move up 5-10kg in two months, then my starting sets will be above 80. To me this makes sense. The weight felt easier than last week anyway, so signs of improvement were there regardless.

Paused bench 2x5(2-3s pause)-65kg+2lbs-Might stick with this next week, felt very hard and heavy.

Hammer grip D.b floor press-3x10-17.5kg(PR)-Quite challenging, will aim for 20kg 3x8 next session.

Military press-1x10 37.5kg(PR) 40kg-1x8, 1x4-I got to greedy here. Should have kept the weight at 37.5 and went for 3x10. Will probably do this next week. I am thinking that either this or the d.b. floor press may have to go as my tri's were on fire and what failed here, however I might just drop a set on each. We shall see how next week goes.

Kroc rows-2x6-42.5kg(PR)-Right side could have got more reps but I held back. Noticeably harder when using the left side. Left will just have to adapt and right can wait...

Overall this was a good workout. As I say I think the volume may have to come down a tad but I won't know this for another week or two. I may simply have been to greedy on the M.P.

Tried out the wider stance on squats and got the setup tweaked to my liking. Feel like I may have hit a groove in placing the bar on my traps, we will see when it gets really heavy though (for me). I was using 80kg today for a few reps which would usually be sore, but it didn't cause me problems today. I was also using a box and my hip flexors really felt it even with a few reps at 80kg, and I usually don't feel them come in to play at all. Perhaps they are a weakness. This also tells me that I have been doing something wrong. Of course with a wider stance they will be used more. Tried out keeping the elbows under the bar and my initial impression was that it felt a lot better on my back. Quite excited about squats on Wednesday now, which I haven't been able to say for quite some time. I will be doing something like 3x3 on a low low box. Will probably do a set of leg press for 15-20 as well for quads, because of the wider stance and low reps/sets.

Anyway that is it for today, will log my burpee challenge time tomorrow...

Quagmire

 

[Quagmire911]

100 burpee challenge time was about 9:14 again. Haven't felt great today, wolk up with a bit of a headache and generally feel kinda floored. However I did notice that I recovered more quickly today than last time.

Anyway, food awaits...

Quagmire

 

[Quagmire911]

Wednesday

Good day today, here it is:

Sumo deadlifts 3x3-140, 147.5, 155kg(341lbs)(PR)-Hard and heavy on the last set but I made it. Reckon I could have got another 2.5kg, but that will have to wait. Form feels great on these, no complaints. I can smell 400...the time is coming Max should be sitting around 365-370, so another 30lbs or so on top of that. Couple of months and it will be mine...

Box squats 4x3-80, 85, 90, 92.5kg-Form felt good on these. Will just have to build them up gradually. Quite liked the new stance and keeping elbows under the bar seemed to keep me upright. Didn't feel the weight on my toes at all. The first rep of the last set I really pushed my stomach out and the weight seemed to fly up, so I need to concentrate on this.

Assisted GHR's-3x8-These were f***** murder. Nearly got cramp or something on my right side. I reckon I am not far off doing a full negative, could do about 3-4 until at about 75% ROM on the negative. Feel like I may experience "newbie" type gains here, never felt anything so hard on my hammies.

Leg press-1x20-140kg(PR)-Not much to say, was pretty hard. Still had a touch left in the tank. Will probably go for 150kgx15 next session.

Pullups-3x6-BW-Got all six on every set this week. I think I have put some weight on as well so this is even better.

H.Leg raise-2x15

Another productive day.I am happy how the sumo's went. Only 5 kg and I'll rep my old deadlift max for three. Hopefully squats are now back on track, will need to makesure my form is spot on though. There is just so much to think about though, engage glutes/hip flexors, push knees out, push out on sides of feet, big belly etc. No wonder it is easy to f*** up. Deadlift you just pick the f***** thing up.

Anyway, will log my time tomorrow for the burpees...

Quagmire

 

[Mad Manic]

There is just so much to think about though, engage glutes/hip flexors, push knees out, push out on sides of feet, big belly etc. No wonder it is easy to f*** up. Deadlift you just pick the f***** thing up.

I disagree, for me squat is go up and down, deadlift is pick the thing up and bench is push it away. The intricancies were done and dusted when I first started. I personally thought your squat form was fine other than going into the hole too early. Whoever said you weren't activating glutes enough is clueless because you squat deep and you do deads. From the weight of your box squats it seems like the stance wasn't a miracle cure anyway. Just do squats as it suits you, the stance, rhythm etc. and build them up.

MM

 

[Quagmire911]

I wasn't really expecting it to be a miracle cure to be honest, I knew the weights would be around where they were.

I just feel like I'll be able to progress in this new stance. The narrower stance has just caused me to many problems recently so I have binned it for the time being.

 

[Mad Manic]

I wasn't really expecting it to be a miracle cure to be honest, I knew the weights would be around where they were.

I just feel like I'll be able to progress in this new stance. The narrower stance has just caused me to many problems recently so I have binned it for the time being.

The main question is, was that stance feeling natural to you and was your set up comfortable? From experience, my initial stances, positions etc. in lifts always turned out to be the best ones for me. I experimented with different width grips on bench, squat stances and it was never as good as my natural positions. Bottom line, find your natural groove and stick with it. If you trained with me you'd become really good I think, I'd push you past the barrier. That causes strength increases.

MM

 

[Quagmire911]

Well I tryed out sumo and didn't really like it, so I went with something more middle of the road between what I had and sumo.

Something I did was get into the bottom position of the squat and imagine a big fat guy on my back, and from that figured out what stance I would feel most comfortable in for squatting the big fat guy. The one that felt like it would be most stable.

As for progress drinking 3-4 nights a week can't really have been too productive. So far not had a drop since the 31st and everything seems to be on the right tracks again.

What is your deadlift 1rm btw? I'm interested...

Quagmire

 

[Mad Manic]

Well I tryed out sumo and didn't really like it, so I went with something more middle of the road between what I had and sumo.

Something I did was get into the bottom position of the squat and imagine a big fat guy on my back, and from that figured out what stance I would feel most comfortable in for squatting the big fat guy. The one that felt like it would be most stable.

As for progress drinking 3-4 nights a week can't really have been too productive. So far not had a drop since the 31st and everything seems to be on the right tracks again.

What is your deadlift 1rm btw? I'm interested...

Quagmire

Not sure tbh because I don't do Deads anymore. About 6 months ago I did 145 kg for 4 x 6, at the mo I'm doing narrow stance SLDLs off a big platform for 145 kg for 4 x 6 after 5 sets squats. I'd back myself being able to dead over 200 kg tbh.

MM

 

[Quagmire911]

Why no deads? Just switching things up I presume?

Sounds like you'd get over 200kg...

 

[Mad Manic]

Why no deads? Just switching things up I presume?

Sounds like you'd get over 200kg...

Not done them since the 145 kg for 4 x 6 about 6 months ago mate. Don't really rate them, just an ego exercise I think. Makes the ass and waist big and blocky too if you do them for ages with v heavy weights. I think they are good for newbie strength, mentally and physically, but once built up you don't need to do them anymore.

MM

 

[Quagmire911]

I've always carried a lot of weight in that area, and I don't really give a f*** anyway so more deads for me

Sounds like WBA with his thinking the flat bench is an ego exercise. Everyone has their own opinion I guess. They are just lifts too me. I just want to double said lifts heh. It aint an ego thing, it's a strength thing.

Quagmire