Quagmire911 Lifting Journal

[Quagmire911]

Also, Quag 185 at 5 9" only looks really big if you have a low bodyfat, which you haven't and you don't seem to be aiming for either.

Ok, lets see where you went wrong.

"Quag 185 at 5 9" only looks really big if you have a low bodyfat" -What is the relevance of this. I didn't say it was really big, far from it. My comments were "well muscled but not HUGE". I AM NOT TRYING TO GET "really big". Got it.

14-15% isn't a low body fat granted. That was stating the obvious.

Long term I am aiming for 10% which is in the low category of bodyfat, well at least in my opinion. Not a BB'ers 3% or whatever. At 3% at that height/weight, then you would be big.

I don't see how you could have misinterpreted my comments and replyed with what you did. Maybe you have been drinking

 

[I-tallionStallion]

I've got to say. 175-200 lbs at 10% bodyfat is a good goal. Not too big, but not too small. Great all around. I couldn't beat on a guy wanting to be that.

Quag has gotten the improvement and results he's wanted for the most part. Keep it up Quag!

 

[Being_the_Don]

Wednesday

Heh heh heh. Heh. Pretty pleased with myself. DAMNED PLEASED. Here it is:

Box squats (wide stance, few inches below parallel) 90kgx2x2x2 95kgx2x2x2 -Doing this to bring up the hips. Wasn't going to fail, but it was hard beacuse I really had to push forward with the hips and they are weak.

Squats 120kgx1-Then worked up to a moderately heavy single. Here comes the good part.

Sumo deadlift 145kgx8 (319lbs)-Most I have done this for before was 6 reps, so a 2 rep PR. Man was I feeling strong today. So I HAD to put more weight on the bar, not passing up a good thing.

160kgx1-Failed with this a month ago. With adjusting technique and whatever else, this flew up.

182.5kgx1 (401.5lbs) PR- I had to try. I felt strong and I have wanted it for so long. Blew it of the floor and fought with it above knee level and just locked it out. Didn't lock out for long and my grip didn't want to hold it anymore, but I got it. F*** yes. Unfortunately my cameras batteries died so no video today, but I promise in the next few weeks I will put up 185kg for all to see. This was done no belt, no straps, no anything. F*** yes. Unexpected, but I am not complaining. To think I was considering doing good mornings instead today.

Side bends 7kgx6x6x6 PR-Hard as always, but getting better.

Hip adduction 90, 95, 100kgx10-Machine maxes at 100kg. Pretty strong here.

Hip abduction 50kgx10 55kgx8x8-Made decent progress here over the last few weeks.

And that was all. 2/3/4 has fallen ladies and gentlemen. Now 3/4/5 must fall. I had my friend with me today as I was showing him what to do. Haha, we both got psyched up and he deadlifted 140kg (308lbs) his first time deadlifting at a bodyweight of 135lbs or so. He is strong as f*** for his size, lots of potential. I did my first set and then just f******* went for the 400. Ahhh, it feels good. For reference, bw is around 179lbs soaking wet.

Some cardio and probably grip work tommorow. Until then...

Quagmire

Ps-Mark Rippetoe has deadlifted 633lbs, squatted 611lbs, and benched 396lbs. This was before all the advanced gear bs nowadays.

Whoa! A 401 pound deadlift?? You beat me there, Quagmire. Congrats, dude.

 

[Quagmire911]

I've got to say. 175-200 lbs at 10% bodyfat is a good goal. Not too big, but not too small. Great all around. I couldn't beat on a guy wanting to be that.

Quag has gotten the improvement and results he's wanted for the most part. Keep it up Quag!

You're right, you couldn't beat on a guy at that weight that was trained

And thanks Don. Workout to follow...

 

[Quagmire911]

Monday

I now believe that drinking doesn't affect strength gains at all, for me at least. I drank far too much over the last week and still had a decent session today. I am not saying this would last, but once in a while it doesn't seem to affect much. Anyway, here it is:

Bench 90kgx5x4 (198lbs) PR-Niceee. Just about 200+ for 5 reps. Beginning to get somewhere, at least in my view. 100kg (220lbs) should be in the bag now. Onward and upward. My previous best with this weight was 2 reps, bringing up the shoulders worked well.

CG bench 72.5kgx9-For the tri's. Pointers on the smooth part of the bar.

Seated rows 70kgx8x6 60kgx8-Something isn't right with rows. I think that my arms are failing before my back. I don't really feel it in my back, but in my arms.

One arm OH press (braced)-27.5kgDBx7x7 PR-Good stuff. Right side could have done a few more.

Pullups Bwx8x6-Good stuff, improvement on last week. Bw is around 180ish. More like 185 with the clothes and shoes on.

Roman chair situps BW+20kgx10x10x10 PR-I have improved drastically in this over the last few weeks. Will probably try something else next week.

GPP-10 minutes rowing-Did this at quite a fast pace. Was doing 500m in around 2-2.5 minutes. Did a couple of pressups after this, nothing much.

Pretty decent day. As I say, pretty happy with how bench is going. I will do another two weeks of bench I think and then go back to overhead work as the main move for 3-4 weeks and then switch back again. At least that is what I am thinking at the moment.

That is all for today, until next time...

Quagmire

 

[shaunuk]

awesome mate

yeah that bench is sure coming up now, unfortunately I'm only at 72.5kgx2 or 75kgx1RM if I'm super-fvcking-lucky But thats what you get for farting about at uni all year instead of training.

I don't really do bench anymore, I've been going with flat DB presses lately but might start training bench soon

I agree with the drink thing mate, I get wasted quite a lot and I get stronger. The thing about drink that fvcked me up at uni tho was being too tired and hungover to train much, so now I only get drunk if I'm not training the next day, heh-heh.

What're you doing next 'lower day'? 177.5 for 5 perhaps?

 

[Quagmire911]

177.5kgx5 on deadlifts? Are you crazy :nervous:

 

[I-tallionStallion]

177.5kgx5 on deadlifts? Are you crazy :nervous:

Get to it boy! :box:

 

[shaunuk]

pvssy!!

yeah figured that might be a bit hard, what do you reckon?

 

[simon]

Try a thumbless grip on the rows to take the biceps out of it.

 

[Quagmire911]

I was thinking more along the lines of 155kgx5 . Now you have pissed me off though, so we shall have to see. Not 177.5kgx5 YET.

Thank you for the tip Simon, will try it out. I think Dorians seem the least evil of all the row variations I have tried.

 

[Warboss Alex]

That's a nice bench, especially at your weight. You obviously get good carryover from the military press, so make sure to keep it in your routine. Maybe rotate between bench one week, military the other.

If your arms are failing on the rows strap up for them, nothing wrong with that.

 

[shaunuk]

I'm gonna spark a bit of fury every week to keep the PRs coming then

 

[Quagmire911]

Wednesday

Pretty good day today. Here it is:

Wide box squats 100kg 6x2-The box was a few inches below parallel.

Squat-Worked up to 122.5kgx1, for a moderate single.

Sumo deadlifts 155kgx6 (341lbs) PR -Pretty pleased with this. 5 weeks ago or so ago I couldn't do 150kg-160kg for a single. Shows what f***** up form can do. It is strange. With sumo I can smoke the weight off the floor, but have trouble locking it out, whereas with conventional I have trouble getting if off the floor. That may be because I get a lot better leg drive with sumo. Form can still be tweaked a bit I reckon, but it is pretty strong the way it is. Here it is:

http://www.youtube.com/watch?v=aE86TOQ31ks

Romanian deadlifts 110kg 2x10 PR-Did these with straps today. I find the bar seems to slip on these. My grip would be fine if it was regular deadlifts.

Hip abductor 55kgx8 40kgx12x15-Went back to 40 to get more ROM.
Hip adductor 100kgx12x12x9-There wasn't much time between sets 2-3 so I couldn't get 12.

Russian twists 15kg (outstretched)x8x8-These are always hard.

I then practiced rows. They actually felt pretty good today and I felt them in my back. Used straps too. From the video I think it looks pretty decent. Here it is:

http://www.youtube.com/watch?v=31Nn4olM9iA


That was all. Will update tommorow, until then...

Quagmire

 

[Quagmire911]

Thursday

Ran up from the train station for cardio. It is mostly on an incline. Probably was around 5 minutes, I had ran half of it earlier as well. I actually faired slightly better than I expected. Also did some other cardio, if you know what I mean.

Bi curls
Pullups
Plyo press ups
Dynamic stretching/glute activation


And that was all.

 

[Lifeforce]

Nice sumos m8. Looked like they flew of the floor for the first reps. Rows looked good too, though I never felt anything while performing them that way. For me that way of doing em feels very awkward. I find it easier to lean like 10-20° upwards then pull the weight towards the belly button. I feel alot more from that than from straight parallel rows. So if that way of doing rows doesn't work try leaning up a little and pull inwards with arms as hooks.

 

[playa99]

looking good man, especially on the sumo deads, keep it up man

 

[Being_the_Don]

That's a nice bench, especially at your weight. You obviously get good carryover from the military press, so make sure to keep it in your routine. Maybe rotate between bench one week, military the other.

If your arms are failing on the rows strap up for them, nothing wrong with that.

Why rotate between benches and press? Is it wrong to do them in the same work?

 

[Quagmire911]

I think he meant rotate between them as the MAIN move, because I get good carryover between them. This doesn't mean you can't incorporate both in the same workout, as I have been doing. It is just one is the main move of the day whilst the other is playing a supplementary role. So what Alex is saying is too switch them around as the main move, which doesn't neccasarily mean that the other exercise cannot play a role in that workout.

The plan at the moment is too switch between them every 3-4 weeks. When I was switching the upper move every week it didn't wokout so well, but other factors could have caused that. Alex wasn't around at that point though so he won't have seen that in my training. I know that switching every 3-4 will work though.

And thank you Lifeforce and Playa.

 

[mrRuckus]

I'm like 2 weeks late on this but that video of Rippetoe squatting 315x10 are not parallel squats. You can clearly see his hip crease lower than his knees. Legal powerlifting squat depth.

He's also like 51 now and doesn't care for huge numbers anymore. He even openly admits he was never a great powerlifter and has posted his numbers.

Furthermore, the best athletes are not often the best coaches and the best coaches were usually mediocre athletes. Mediocre athletes have to scratch and claw for every bit of progress they make and go through a lot more hurdles than the naturally gifted so they are able to relate better to us because they have been where we are.