Quagmire911
Master Don Juan
Monday
Went in a day early because it suited. The workout went fuc*ing brilliantly. My CNS must have been in a good mood, god knows why. I only drank twice last week, but I got pretty smashed on Saturday night. I also got less sleep than usual last night. But hey, who am I too argue with the results. I did drink less overall, but still way over what would be considered acceptable for conducive lifting. Anyway, here it is:
Dips Bw+30kgx5x5 (+66lbs) PR- I gotta say I'm loving these. I had no idea I'd be able to use as much weight. Hopefully this will put my bench up. I can't believe I've neglected these for so long. Too worried about my bench- pathetic. It would be apt if I bench less and that's what gets it stronger. Will need to get a dip belt, the bag is really struggling with 30kg in it. My bw was 183.5lbs last week for reference, and won't be far off this week*.
A2G Squats 100kgx5 110kgx3 127.5kgx7 (281lbs) PR
- This was great. I guess it was just one of those days. I did the first rep and wondered if I had put the right amount of weight on- but I always double check. It literally felt like it was the bar so I knew it was going to be good. The big guy was in, I wish I had asked him to spot me so I could have gone for 8. It was meant to be 115kgx3 on the second set, but I felt 110kg was better.
Bench 70kgx10x10- This was pretty moderate, just getting in some benching to make sure it doesn't go down if the dips don't help.
50kgx3 40kgx3x3x3- Don't think I should have bothered with speed work, my upper body didn't want to do it after the heavy dips and heavier bench.
Kneeling rolloutsx5x5
Leg press 200kgx10x10- Didn't go all out, just trying to get some more leg work.
And that was it. I'm in a damned good mood from the squats. It's almost been like newbie gains, I guess it has. I didn't squat for 9 months or something last year/this year, and they have taken off since I added them back in. I just about smell a 300+x5, I reckon this will be in the bag before the end of the year. I wish I'd gotten a video today, but I will get a video when I go for broke. I may even make it 3plates/308. Just for reference, I am doing these without a belt or anything else. My legs are noticeably bigger, even though my weight has gone down over the last few months. I think that the 2lbs I put on recently was probably in my legs rather than my stomach. I'd also like to add my method was squatting once a week doing heavy sets of 5 until things started to slow down, then I switched to Wendler's 5/3/1 for a more structured approach. So pretty much 3 heavy sets of squats and then some days 2-3 sets of one assistance exercise such as leg press, hip machine, and that's it.
I've been thinking about deads. I think that maybe my grip is holding them back. My grip is fine on the first few reps when I'm over 160kg/350lbs, but then it doesn't feel as solid. And if my grip is struggling and not solid, the power transfer to the bar might be diminished. So I'm thinking to warm up and do the first two main sets normally, and then use straps on the last set and see what happens.
Something else I'd like to mention. I didn't really know how to warm up for a heavy set of dips so I did this:
Bench 20kgx5
30kgx3
40kgx1
Dips BWx5
+10kgx1
+20kgx1 then the work sets
+30kgx5x5.
It seemed to go alright, if anyone has a problem with that and thinks there is a better way, please let me know.
Also of note, I mentioned the big guy was in today. He got me to spot him on a legit 160kg/352lb bench, not to big a deal but it was pretty cool and much heavier than the usual 70-80kg I usually have with people in that gym.
Anyway this one is turning into an essay, I write a lot when I'm psyched from the weights I guess. The only way is up, until next time...
Quagmire
*PS- I think I've decided when I've got the cash I am going to go for the 190's at 10-12%. Roughly 183.5 at an estimated 14-15% atm.
Went in a day early because it suited. The workout went fuc*ing brilliantly. My CNS must have been in a good mood, god knows why. I only drank twice last week, but I got pretty smashed on Saturday night. I also got less sleep than usual last night. But hey, who am I too argue with the results. I did drink less overall, but still way over what would be considered acceptable for conducive lifting. Anyway, here it is:
Dips Bw+30kgx5x5 (+66lbs) PR- I gotta say I'm loving these. I had no idea I'd be able to use as much weight. Hopefully this will put my bench up. I can't believe I've neglected these for so long. Too worried about my bench- pathetic. It would be apt if I bench less and that's what gets it stronger. Will need to get a dip belt, the bag is really struggling with 30kg in it. My bw was 183.5lbs last week for reference, and won't be far off this week*.
A2G Squats 100kgx5 110kgx3 127.5kgx7 (281lbs) PR
- This was great. I guess it was just one of those days. I did the first rep and wondered if I had put the right amount of weight on- but I always double check. It literally felt like it was the bar so I knew it was going to be good. The big guy was in, I wish I had asked him to spot me so I could have gone for 8. It was meant to be 115kgx3 on the second set, but I felt 110kg was better.Bench 70kgx10x10- This was pretty moderate, just getting in some benching to make sure it doesn't go down if the dips don't help.
50kgx3 40kgx3x3x3- Don't think I should have bothered with speed work, my upper body didn't want to do it after the heavy dips and heavier bench.
Kneeling rolloutsx5x5
Leg press 200kgx10x10- Didn't go all out, just trying to get some more leg work.
And that was it. I'm in a damned good mood from the squats. It's almost been like newbie gains, I guess it has. I didn't squat for 9 months or something last year/this year, and they have taken off since I added them back in. I just about smell a 300+x5, I reckon this will be in the bag before the end of the year. I wish I'd gotten a video today, but I will get a video when I go for broke. I may even make it 3plates/308. Just for reference, I am doing these without a belt or anything else. My legs are noticeably bigger, even though my weight has gone down over the last few months. I think that the 2lbs I put on recently was probably in my legs rather than my stomach. I'd also like to add my method was squatting once a week doing heavy sets of 5 until things started to slow down, then I switched to Wendler's 5/3/1 for a more structured approach. So pretty much 3 heavy sets of squats and then some days 2-3 sets of one assistance exercise such as leg press, hip machine, and that's it.
I've been thinking about deads. I think that maybe my grip is holding them back. My grip is fine on the first few reps when I'm over 160kg/350lbs, but then it doesn't feel as solid. And if my grip is struggling and not solid, the power transfer to the bar might be diminished. So I'm thinking to warm up and do the first two main sets normally, and then use straps on the last set and see what happens.
Something else I'd like to mention. I didn't really know how to warm up for a heavy set of dips so I did this:
Bench 20kgx5
30kgx3
40kgx1
Dips BWx5
+10kgx1
+20kgx1 then the work sets
+30kgx5x5.
It seemed to go alright, if anyone has a problem with that and thinks there is a better way, please let me know.
Also of note, I mentioned the big guy was in today. He got me to spot him on a legit 160kg/352lb bench, not to big a deal but it was pretty cool and much heavier than the usual 70-80kg I usually have with people in that gym.
Anyway this one is turning into an essay, I write a lot when I'm psyched from the weights I guess. The only way is up, until next time...
Quagmire
*PS- I think I've decided when I've got the cash I am going to go for the 190's at 10-12%. Roughly 183.5 at an estimated 14-15% atm.
