Quagmire911 Lifting Journal

[Quagmire911]

Saturday

Overtraining anyone?

Did 75kgx3 and it felt really heavy, on the CG decline. Didn't manage 80 or 82.5, don't even think I got a rep on the last set. Did some hammers after that and then just pissed around doing some bi curls to see what I could do since I hadn't done them in a while. Don't ask. I was already shaking from the bench, even with so little so this tells me my CNS is fried. It would also explain the chronic fatigue and tiredness. I think I got a bi curl PR woot!

Hopefully this is overtraining. It would explain a lot as I have said. My body just hasn't had time to recover I think. What with all the drinking in December and then I try to max out as a "deload" and then got back into it a week later. Is it possible to overtrain one part of your body but not another? Feel as if it is only the upper body that is having problems.

Anyway, I will go easy for the next week and hopefully come back strong. If not then it is something serious and that would suck ass. However I have a feeling that I have been gunning for PR's for too long. We shall see...

I intend to do 80% weights for the next two sessions and may only do light cardio. Will at least give the burpees a by tomorrow...

Until Tuesday I reckon,

Quagmire

Ps-Will be eating like a horse

 

[Mad Manic]

intensemuscle.com why don't you make a post about it on there forum

Too interested in my own training, if someone cares about their own training enough they'll get it sorted and progress. Period.

MM

 

[Mad Manic]

Saturday

Overtraining anyone?

Did 75kgx3 and it felt really heavy, on the CG decline. Didn't manage 80 or 82.5, don't even think I got a rep on the last set. Did some hammers after that and then just pissed around doing some bi curls to see what I could do since I hadn't done them in a while. Don't ask. I was already shaking from the bench, even with so little so this tells me my CNS is fried. It would also explain the chronic fatigue and tiredness. I think I got a bi curl PR woot!

Hopefully this is overtraining. It would explain a lot as I have said. My body just hasn't had time to recover I think. What with all the drinking in December and then I try to max out as a "deload" and then got back into it a week later. Is it possible to overtrain one part of your body but not another? Feel as if it is only the upper body that is having problems.

Anyway, I will go easy for the next week and hopefully come back strong. If not then it is something serious and that would suck ass. However I have a feeling that I have been gunning for PR's for too long. We shall see...

I intend to do 80% weights for the next two sessions and may only do light cardio. Will at least give the burpees a by tomorrow...

Until Tuesday I reckon,

Quagmire

Ps-Will be eating like a horse

Lol you're a joke mate, you're going out on the piss most nights and messing up your diet half the time then you complain that you've overdone it on a 2 dayer ROFL. Gonna add this to my classic quotes list. Lack of progress isn't the same as overtraining. Bad session =/= overtraining usually.

MM

 

[spesmilitis]

Lol you're a joke mate, you're going out on the piss most nights and messing up your diet half the time then you complain that you've overdone it on a 2 dayer ROFL. Gonna add this to my classic quotes list. Lack of progress isn't the same as overtraining. Bad session =/= overtraining usually.

MM

Why don't you start a journal and show him your 'progress'?

 

[Quagmire911]

Lol you're a joke mate, you're going out on the piss most nights and messing up your diet half the time then you complain that you've overdone it on a 2 dayer ROFL. Gonna add this to my classic quotes list. Lack of progress isn't the same as overtraining. Bad session =/= overtraining usually.

MM

Haven't had a drink in four weeks. And my diet has been doing well, I was just shy of 175 this morning. Up 3-4 pounds in the last 3-4 weeks.

 

[Mad Manic]

Why don't you start a journal and show him your 'progress'?

What good is a load of numbers and whatnot to Quagmire? And why would be a good thing to brag or show him progress anyway? That's not what it's about. But I knew you'd put a competitive spin on things. Typical male ego. Yawn.

MM

 

[Mad Manic]

Haven't had a drink in four weeks. And my diet has been doing well, I was just shy of 175 this morning. Up 3-4 pounds in the last 3-4 weeks.

Mix up your routine then completely. You plateaud on squats and now on some upper body stuff. Change it all completely and build it up. I've been plateauing too. Try 6/6/8/10 or 10/8/6/6 and do some drop sets etc.

 

[spesmilitis]

What good is a load of numbers and whatnot to Quagmire? And why would be a good thing to brag or show him progress anyway? That's not what it's about. But I knew you'd put a competitive spin on things. Typical male ego. Yawn.

MM

hmmmm

Lol you're a joke mate, you're going out on the piss most nights and messing up your diet half the time then you complain that you've overdone it on a 2 dayer ROFL. Gonna add this to my classic quotes list. Lack of progress isn't the same as overtraining. Bad session =/= overtraining usually.

MM

Why don't you start a journal and show him your 'progress'?

I think its pretty apparent which one of us is more likely to have a male ego problem

You've been obsessing over Quag's progress as of lately, I was surprised you responded with a 'what good will that do for Quag' attitude. A journal will help you out with the attention/validation you seem to be seeking on this board. Its probably the only way now considering what you said about deadlifts being an ego exercise and all.

 

[Quagmire911]

I'd appreciate if you guys make a separate thread, or communicate via PM. This is a progress log not a sewing club

 

[Quagmire911]

Heh

Tuesday

Wasn't going to go heavy today but I felt like I could, and to be honest it only really feels like I overtrained bench. Too much volume I think. However the next two workouts after today will be light. I have to say I am very pleased with how today went, I maxed out on Sumo's. **** yes:

Sumo deadlifts-1x150kg, 1x167.5kg(PR)-This was a 7.5kg pr, yet it went up far easier than I expected. That only means one thing...

172.5kgx1(379.5lbs)(PR)-I couldn't believe it but there it is. F*** yes. This hasn't really sunk in, didn't think I was capable of this.

175kgx0-I think I'd have done this if it was the first set. Was too spent though.

Very pleased with how it went. Went quite a bit higher than I was expecting. I thought I was being ambitious with the 167.5. All this means that 182.5 (401.5lbs) is closer than I thought. This is my aim for 5 weeks, and I intend to warm up for that as an opener. F*** me I still can't believe it.

Box squats-90, 92.5, 92.5kg-Whether or not I should have done this after the sumo's who knows, but I did. I don't know what is going on here. The last set was the easiest of the lot, the first two being hard of course.

Hyperextensions-2x10-25kg-Found a way of incorporating these by holding a DB to my chest. Really felt it in my hamstrings.

After that I tryed out some power cleans for the first time with a guy that was doing them. Did 70kgx4. Think I could go heavier but the technique seems really important on them. I lost it on the 5th because I leaned forward to much I think. Ach well, they were good fun. Sad to say but I out did the guy and he has been training for 13 years or something. He said he trains for "shaping". He was in shock that I am 17. Going on about how he was 31, and how he wished he was "young" again. Same guy funnily enough that spotted me on that 120kg squat a couple months ago and said he'd "never" try that. He says he is a qualified trainer to. Poor fellow.

Well there it is. Will go light for the next two sessions on upper/lower. After that I am not sure. I am in about 5 minds as to what to do with bench/squats but with deads I think it will be some doubles. It just seems so odd to me. Deads/squats use a lot of the same musculature yet I do 172.5kg on deads yet struggle with 105kg on squats. Who knows. Anyway until next time...

Quagmire

 

[Quagmire911]

Heh

Thursday

This is the tale of how my 6-7 month squat PR drought ended. Today was a deload bench day. That may not make sense, it doesn't to me But I don't care. I don't give a s*** if it was stupid or I shouldn't have loaded those plates on, but hey I did and it happened. Anyway enough rambling, here it is:

Flat bench 3x3-60, 62.5, 65kg-Light and boring. Yawn.

Incline bench-1x5-45kg-Did this on a steeper incline than I have ever done before. Felt very strange, had to concentrate to maintain the bar path which usually comes naturally to me. Wasn't heavy though. The bench in the gym is awful, I may just do the lowest incline but I'll see.

Military press-2x5-35kg-Yawn.

D.b. rows-2x6-30kg-Yawn.

Chinups 1x5-Going to fall asleep.

Abs-Tryed out this lat variation on abs and didn't like it. Think I will just to heavy weighted sit ups in the next cycle.

By this point I was really bored. The usual excitement of pushing hard and trying to set PR's seemed a distant memory by this stage (slight exaggeration ). Note that by this stage I wasn't really intending on doing what happened next.

Decided I'd figure out the setup/height for box squat on the next phase. Really wasn't doing much here. Got to a height I thought was agreeable and started loading on some plates, just to get a feel for what kind of weight I'd be aiming for. Got a feel for it and that was that.

Now, for whatever reason I stripped the bar off to 90kg. I had been doing heavier for the high box squats, obviously because of the shorter ROM. I just wanted to see how 90 felt.

Did a rep. Light as hell. Did another one. What's going on??? Kept going, did 90kgx8. Holy s*** it felt right again. I felt like I was squatting the way I should be. The way it used to be. I hit that groove that I had been missing. I needed more. The adrenaline wouldn't let me back down...

100kgx6 (PR)-I don't understand it. It felt SOO much lighter than it had in a longggg time. Had more in me. This was a one rep PR.

110kgx3(PR)-Whoa. 5kg PR out of nowhere. This weight would have pinned me 3 weeks ago. Another rep wasn't far off, may have got it or a greater weight. The problems are over. Time for reflection...

Now. What could have caused such madness. Considering I'd be lucky to get 100kgx3 3 weeks ago. What have I done differently. What muscle group play a crucial role in the squat, only really coming into play after parallel where all my problems have been happening. ...HAMSTRINGS. GLUTE HAM RAISES. The wall that seemed so large and obstructive has been blown apart. It seems so simple now. I feel ready, I feel like my squat is going to take off. Basically because my hamstrings came into play again, the movement worked properly and I was able to do it and use the muscles all in conjunction.

Here is another part of the story. I got 4 hours sleep last night. I didn't warm up. Didn't take my usual 150mg+ of caffeine+taurine etc. Madness. Absolute madness. What will happen when I do things properly. And please note, usually I warm up impeccably, I was only intending on repping the 90kg once. I got carried away though.

Another note for future reference. I CANNOT solely rely on box squats for hamstrings. This may seem obvious. Hamstrings are definitely a problem area for me, I must always remember to be hitting them in one way or another. And that means direct work. The only exercises I REALLY feel the hammies come into play is GHRs, hypers and the ham machine. I also felt them in squats today after I used them properly in the lift.

Well, I'll say it again. Whether or not that was a good idea is redundant to me at this moment in time. Only good has come of it. Time to move on, I have goals to achieve. By the end of March. They were:

Deads 182.5kgx1(401.5lbs) -Looking good.
Squats 140kgx1(308lbs)-May be too late, will see how the next few weeks go. May still happen. If hammies can adapt then I can see it happening, I feel everything else can handle it.
Bench 100kgx1(220lbs)-Not sure about this. My mind is mostly on the squat and dead, and I my main focus is to hit 92.5kgx1. Will still go for it though.

My overall focus is too hit 2/3/4 in the big three. Hopefully by the end of March, but definitely before June when I am 18. Only injury will stop me from attaining that. Well I have rambled on long enough. Don't know that anyone will have bothered to read down to here but ach well, I needed to let out some energy.

Until next time...

Quagmire

 

[Mad Manic]

Squats and SLDLs off a platform are all you really need for legs. The latter is very good for hamstrings and lower back.

MM

 

[Quagmire911]

I really don't feel SLDL's in my hammies that much. Same as gm's. I feel it, just not nearly as much as GHR's. These things are very person specific.

 

[I-tallionStallion]

Hey your absolutely right...very similar stats!

I never do max testing tho...so i imagine our stats would be very similiar. And btw i DEF think you'll hit the 1 rep 400+ deadlift no problem in time for sure. Your squat def has a shot if you work hard

I know I'd like to hit 1x5 at 400 in 2-3 weeks. Haha i guess we'll just have to see who hits what goals first.

I look forward to watching your progress Quagmire :rockon:

 

[spesmilitis]

Are you still having issues with your form on the squat? If so, maybe consider switching over to the OH squat for a while. There is very little room for bad form if you keep the weight on your heels.

 

[Quagmire911]

That's the thing, form wasn't an issue. My hamstrings just couldn't handle the heavier weights. They can now

GHR's for the win!!!

 

[spesmilitis]

That's the thing, form wasn't an issue. My hamstrings just couldn't handle the heavier weights. They can now

GHR's for the win!!!

*looks at your last post*

Dang, just when it seemed I might be able to catch up to you.

We'll see after my deadlifts from hell and OH squats cycle.

 

[stronglifts]

Good job on the Squats Quagmire. You should just do Smolov now, you're ready for it.

Here's some inspiration, Victor doing a 20 rep Deadlift with 2x body-weight.

http://www.youtube.com/watch?v=IjMk8YZ6S6Y

 

[Quagmire911]

Victor is a strong guy. As for Smolov, I need to get the 400+dead first.

And spes, I'll be doing 120kg+x3 very soon, you just wait and see

 

[Mad Manic]

LOL 20 reps? He was taking 2 min breaks every few reps lol. Hahahaha, I'm guessing there is a lot of fudging going on in some people's blogs then regarding numbers. He also has bad deadlift form, no drive with legs.

MM