Quagmire911 Lifting Journal

[simon]

I've been looking into pricing and stuff to get my next batch and I reckon this is where it is at:

http://www.1fast400.com/p386_Uni-Liver_Universal.html

I am going to get 2000-3000 and on 24 or so a day (35-40g extra protein) that will last 3-4 months. I just hope the price stays down until I can actually afford them in a few weeks.

Be prepared to get taxed like hell. Any place that uses a service like FedEx or UPS and you're basically guaranteed customs duty. Everything's great and then you get a bill for £45 from FedEx through the door a month later :cheer: They raped me when I ordered some powders from there ~ a year ago. The only way you can get round it is if you ship via the US postal service, which a lot of places don't offer or only offer up to a certain weight/cost of parcel, and even then only stuff under the value of $35 escapes VAT. Only place I've ordered in bulk and not got taxed is from BB.com using the USPS, but a lot of the stuff I want they overprice or don't stock.



Wow that was a depressing post. Weights look good, just keep your head up.

 

[I-tallionStallion]

hmmm...well sounds interesting at the least. Don't know about the whole getting sick thing as that doesn't sound fun, but I'll look into it. Thanks for the links Quagmire haha always helpful.

Wow that was a depressing post. Weights look good, just keep your head up.

I'm sure he's fine, he's like me, just dissappointed. We take this powerlifting stuff pretty damn seriously. I mean, the guy is friggin stuffing liver tablets down his throat! LOL

Getting stronger is very important (and i think i can speak for Quag here). Having a bad day pisses me off but when i look around my gym, and see all these other gym guys getting nowhere, i do feel better though lol. At my gym, I've never seen anyone deadlift 350 lbs or more, i've never seen a 45-50 lb skull crusher. And everyone who does the same amount as me on the incline press, half reps it. 95% of the guys at my gym are gym idiots.

They look like this guy
http://www.youtube.com/watch?v=SCEQEchQF30

or this guy

http://www.youtube.com/watch?v=PeXkZ1Ipmm8

or this guy...my favorite

http://www.youtube.com/watch?v=5FccHvwA-0I&feature=related

 

[I-tallionStallion]

double post..my bad

 

[Quagmire911]

Yeh Simon I had thought about that, will need to be careful.

And Stallion, it doesn't actually make you ill. I am talking about if it goes down your throat in a bad way it can nearly make you throw up.

 

[simon]

hmmm...well sounds interesting at the least. Don't know about the whole getting sick thing as that doesn't sound fun, but I'll look into it. Thanks for the links Quagmire haha always helpful.



I'm sure he's fine, he's like me, just dissappointed. We take this powerlifting stuff pretty damn seriously. I mean, the guy is friggin stuffing liver tablets down his throat! LOL

Getting stronger is very important (and i think i can speak for Quag here). Having a bad day pisses me off but when i look around my gym, and see all these other gym guys getting nowhere, i do feel better though lol. At my gym, I've never seen anyone deadlift 350 lbs or more, i've never seen a 45-50 lb skull crusher. And everyone who does the same amount as me on the incline press, half reps it. 95% of the guys at my gym are gym idiots.

They look like this guy
http://www.youtube.com/watch?v=SCEQEchQF30

or this guy

http://www.youtube.com/watch?v=PeXkZ1Ipmm8

or this guy...my favorite

http://www.youtube.com/watch?v=5FccHvwA-0I&feature=related

I meant that my post was depressing not Quagmire's . UK really sucks for decent priced supplements; everything is twice the price it would be in the US.

Everyone has sucky days at the gym. Best thing to do is not let it piss you off, just put it behind you and stay focused on what you want to achieve. It's only when you start making 0 progress that you need to take a step back and make some changes.

What kind of labour are you going to be doing, Quagmire? I'm guessing your Uni is approaching its Easter holiday?

 

[Quagmire911]

Heh I quit uni a while back, decided it wasn't for me.

This job is for a bit of cash, until I put a more thought out strategy into action. Just a s**** warehousing job picking orders for M&S I think it is.

 

[Quagmire911]

Monday

Whoa. The progress on bench has been nuts in the last few weeks. Not seen gains like this since I started out. Here it is:

Bench 85kgx5(187lbs)-This is a 5kg PR. Two weeks ago I hit 80kgx5 which was a two rep increase. Last week I did the maxing out, and today I decided I would slap on 5kg and aim for 3. Got to four and decided to try another one and I got it, was a real grinder though. I have noticeably filled out in my upper body in the last month or so. It always lagged behind, and most of my noticeable musculature was in my legs. Ach well, I am not complaining.

72.5kgx8(PR)-Was aiming for 10 here, but I called it a day at 8. Those measly 5 reps in the last set really gave me a kicking. Usually I would have waited longer between sets and probably got the 10, but I have been cutting down on the time inbetween sets. Will go for 10 next time. Those that say low volume doesn't work are morons, that obviously don't try hard enough.

Paused rack bench (2-3")80kg 1x5 1x3-This is the same as I did two weeks ago. Not surprised I got the same, what with the big increases above. I might have got four on the last one, but I called it a day. I was pretty wiped after these four sets in the chest/arm area.

Speed bench 5x3-45kg-Again, not much to say. Speed work.

Seated dumbbell press-20kg-1x10 1x8(PR)-Seeing fast progress on this, as I thought I would. Like this one a lot.

Kroc D.b rows-47.5kg(PR)-Right side 2x8 Left side 2x7-This was an overall rep PR. The right side finally pulled ahead, as I thought it would. Left just couldn't keep up. Didn't think I would PR on this, but the second set went better than I thought it would.

Chinups-BW+2.5kg-1x8-Decided I would add some weight instead of just doing bwx10 again. Hopefully this will start progression again. Not sure whether to add 5kg and go for 8, or keep at this and go for 10. Will see what I think next session.

Another good bench day. Should be starting the heavy lifting job on Wednesday, lets hope it doesn't interfere with this sudden burst of improvement. I can see it interfering more with upper work, rather than lower. Will be eating like a horse whilst doing it, so I guess I'll see how it goes and adjust accordingly. Quite happy with that 85kgx5, should technically be able to do 90kgx3, which is nearly not s***. Will feel better once there are two plates a side on my working sets .

Anyway that is it for today, until next time...

Quagmire

 

[kickureface]

nice bench quag! are you on a specific workout or are you on a quag workout?

 

[Quagmire911]

nice bench quag! are you on a specific workout or are you on a quag workout?

A Quag workout

Still keeping it simple. I am following a bench template lay out by a moderator over on IA's and it is working very well for me. Also just making sure to cover all bases. On squat/dead day I am just making small changes every 4 weeks or so and working on bringing weakpoints up.

I think part of the the reason I have seen such big breakthroughs on bench, and indeed squat, is that I have nailed the weakpoints on both of them whilst making sure to work on the lift as a whole. Deadlift I had that ****ty day last week because my CNS was off, so I can't be sure whether the training helped it out. I am going to see if applying a similar method to dead as I have been doing with bench, will work well.

 

[Quagmire911]

Thursday

Hmmm. Mixed thoughts about how today went. Here it is:

Deadlift-155kgx4(PR)-My best conventional was 150x3 until today. Been doing sumo recently and my best on that is 155x3. I should be happy with the PR, but I didn't like the stress this put on my lower back. I am weak from midpoint to lockout and my back is rounding. I am in about five minds as to what to do with stuff like this. Probably a video would be helpful. I may drop the weight 5kg or so and make sure form is spot on and just go for a rep PR at the lower weight.

Rack deadlift (3" below knee level)-155kgx4-I wasn't too surprised how weak I was here. My lower back was cooked from the last set and it dampened this set. I would probably have been good for another 2-3 at least if I had been fresh. Should have stuck with regular and dropped the weight 15-20% and tried the rep thing that way.

Squats 110kgx2-I don't know what to think. After the deads I was just wiped, but I expected at least three here. After this the whole workout just kind of sucked and I was only really there for the sake it. The rest was half arsed and a combination of that and confusion as I complicated how to progress.

Ham machine 3x8-50kg-Don't know why but I decided to give it a go instead of GHR. I think there was improvement since the last time I did it, but I don't feel very much stimulation in the hammies during these. Don't think I'll do this again, it sucked.

Weighted abs-35kgDB-1x15 1x10-Having the dumbbell crush into my chest was just uncomfortable. I am thinking of trying to use a bar for these. These didn't really feel hard, I couldn't be bothered and the DB was "crushing" into my chest.

COC-Right hand 1x7 1x5
Left hand 1x6 1x4-Pathetic really. Just gave up here.

Hyperextensions-2x15-+20kg-I am going to include these again. Time to own them. I have said that before of course. Bad me.

I think I will leave it at that just now. Going to have a think and post a bit of analysis and how the routine should change accordingly. Need to apply the same thought process and action as I did with bench.

Quagmire

 

[Quagmire911]

Analysis

Deadlift

Problem area: Midpoint to lockout-Back rounding

Solution: Good mornings, Rack deadlifts

Maintenance/improvement for starting position: Box squats

Squat

Problem area: Above parallel-Falling forward, back rounding, becomes a squat/good morning hybrid

Solution: Good mornings, Box squats

Maintenance/improvement for out of the hole: One downset full rom squats


General weaknesses-Posterior chain. Specifically hamstrings, erector spinae.

 

[Quagmire911]

Solution

Lower-A

Good mornings 3x3
Box squats 2x3
Squats-1x...Use lower weight
Hyperextensions 2x8-10
Weighted abs 2x10-15
Grip work

Lower-B

Rack deadlift-1x3, Second set-Drop weight15-20%x…until technical failure
Box squats 5x2-Focus on speed, use lighter weight (Box as low as possible)
Good mornings 2x10
Hyperextensions 2x8-10
Weighted abs 2x10-15

I'll run this for four weeks and then have a max week and use that as a deload. This method seems to work alright for me.

I also intend to widen my squat stance a bit. This should force my back into a more upright position on the ascent. I'll edit it some pics of the 6th rep of the 105kgx7 squats I did two weeks ago to show the extent of the problem.

Edit-Here are the images:

Descent:

Ascent:

Not good.

 

[shaunuk]

Hey Quag, so I guess you're alternating these two lower workouts? Is your upper workout staying the same?

 

[Quagmire911]

Yes I will be alternating. The upper will stay the same until things slow down then I will switch the flat bench with incline or something along those lines.

 

[Quagmire911]

Well it is getting on into March. Vanity must be taken into consideration (blasphemy!), and there is some unwanted fat that needs getting rid off. So following suit with Stallion' it is time to do some fat loss whilst still gaining strength/muscle.

As I have said I am starting a job that will have me on my feet walking around 7 hours coupled with lifting 1000+ crates an hour that weigh anywhere from 2.5-15kg. Ouch. Let's hope they don't weigh any more.

So I have come up with a diet to try and accomplish these goals. It may be that the job is too much and strength+muscle gains will go on hold, I bloody well hope not. Fat loss shouldn't be all that hard though.

Current weight:Around 175lbs
Current bf:Around 14-15%
Fat loss needed:Around 7lbs


Here is the diet:

Diet

When working

Meal 1:

Two slices of wholemeal toast+6eggs+250mloj+butter+6 liver tablets

Protein-65-70g
Calories-950 ~

Meal 2:

Two scoops of whey+ two tablespoons of olive oil+ two eggs
Protein-50g
Calories-650~

Meal 3:

Three slices of wholemeal bread+ meat+ 9 liver tablets

Protein-50g
Calories-500 ~

Meal 4:

Two scoops of whey+ two tablespoons of olive oil+ two eggs

Protein-50g
Calories-650~

Meal 5:

Dinner- Chicken+veggies/Beef+veggies-Bolster with liver tablets if necessary

Protein-50g
Calories-500~

Meal 6:

Beef+veggies+6 liver tablets

Protein-50g
Calories-500~

Overall protein-300-325g
Overall calories-3800+ (probably more like 3900+ once the little things are taken into consideration).

Days that I have to work and go to the gym there will be a pwo shake replacing one of the other meals, however I may have both if I feel the need. I probably will.

I am still thinking about non-work days. Probably take some olive oil out and drop a bit of bread to take it around the 3000 mark. There will more than likely be some adjusting needing done but I think what I have planned out is close to what I will need. If I am not leaning out then I will go with a five meal plan on non workout days and aim for high 2000's and see how I get on with that. If I start dropping weight too fast then I will just add in more olive oil/liver tablets.

It isn't perfect, however it is pretty convenient which is what I am going to need. The reason there are no raw eggs is that I am trying to find a flavoured whey protein that I can add to shakes that actually tastes good. It has got to the stage where I am nearly sick from trying to knock the stuff back which I don't need.

Cardio is pretty much taken care off, however the number of shifts aren't guaranteed. It could be anywhere from 1-6, more likely 2-3. I'll probably add in at least one HIIT session, and if I am only working 1-2 days a week I will do more cardio as necessary. If I work overtime I will have an extra tablespoon of olive oil for every extra two hours.

Anyway that is that, gyming tomorrow...

Quagmire

 

[I-tallionStallion]

Ah...so your dropping some fat with me. Diet looks good. You will probably shed that fat fast I bet. But hopefully like you said, the work won't mess anything up.

What kind of Whey do you use? I've been using ON for the last year.

 

[Quagmire911]

ON is the next one on the cards, and the one I have heard actually tastes decent. I will follow the above until I can afford it in a few weeks. Then maybe it will be back to raw eggs. Until then the above will suffice.

Workout to follow...

 

[Quagmire911]

Monday

Not a bad day today, things are starting to slow down though. Here it is:

Bench 90kgx2(198lbs)(PR)-Was going for three here but I failed on the third at the sticking point. Will stick with this next week.

75kgx7(PR)-Was going for 8 here but I failed at the sticking point on this one as well. My setup could have been better on both sets, the rack was too close to the bar and it touched on a few reps which sucks. I have been very aggressive with bench in the last few weeks however so I am still pleased with how things are going. Those insane increases weren't going to keep up.

Rack bench-80kg 1x5 1x3-ARGH!!! I told myself I'd get at least four on the second set but alas it was not to be. This has been the same for three sessions now, but I am not particularly bothered. The first week I did 80kgx5 and 67.5kgx10 and then this so now that I am doing the above it will be harder.

Speed work-45kg 5x3

Seated D.B. press-20kg 1x10 1x6-Lost two reps on the second set from last week. Again the intensity above is affecting things by this stage.

Kroc rows-47.5kg(PR)-Right side-1x10 1x8 Left side 1x8 1x6-Grip is quite hard on these. I may switch these for t-bar rows to change things up.

Chinups-BW+4kg-1x8(PR)-Quite pleased with this. Considering the bw increases and everything I think it is time I allowed myself to put a PR here. Will go for +5kgx8 next session.

Not a bad day. Could have got the 90kgx3 on bench, but I will aim for it next week. Disappointed with the seated press, but again not a big deal. My lower back still wasn't 100% having done conventionals on Thursday so that could have contributed to my under achieving.

Anyway not much else to say, until next time...

Quagmire

 

[Quagmire911]

Thursday

Hmmmmm. I think I am on the right tracks with the routine, but some more stuff came to me and I think it needs a few more adjustments. More on that after:

Good mornings 3x3-100kg(PR)-Last rep on set two and three were real grinders. Good though. Think I need to watch form on this, not that I am bending my back I don't think, just maybe using legs a bit too much.

Squats 100kg 2x2, 90kg 2x2-Don't ask. I was trying to maintain good form. Stay upright. I think because I have been cheating the move so to speak that when I really concentrate on form my numbers dive. I think I just need to retrain my hamstrings and whatever else to be involved in the movement. I also think that maybe doing 5's instead of 3's on a box would be a good idea, as if I do 3's the weight might be too heavy and I would probably just start cheating the form again. I need to consciously maintain form on every set, whilst SLOWLY increasing the numbers. I told myself today that I had had it with squats but after calming down a bit I have decided I will give it one more go. If not then I won't do them for a long time. I am also going to widen out my stance as flexibility is an issue when trying to hit ass to grass in a narrow stance, this causes the back to round and I think this is what makes me fold over as in the pictures above. That is all.

The rest of the workout consisted of me pissing around in frustration so I am not going to post it up. I have decided that I can't really do hypers properly so I will just stick with GHR's.

Diet has been 100%. Unfortunately I have decided to have a small drink tonight too cool down over the whole squat issue. I think in a few weeks I will take a full week off, can't remember the last time I did that. I need to incorporate my hamstrings, stretch them, probably activate my glutes etc. My lower back is taking too much of the strain in the big moves.

Well that is it for today, hopefully I will get that 90kgx3 on Monday...

Quagmire

 

[I-tallionStallion]

Yeah don't give up on the squats yet. But i definitely think that soon you should take a week off. I will be doing that myself sometime in april. Need to regain energy and get back on top of things. You can't work hard all the time haha

Enjoy your drink