Quagmire911 Lifting Journal

[Quiksilver]

Woops.. box is full.

go to your outbox folder and resend whatever it was.

 

[Quagmire911]

Saturday

Well what can I say, f*** me. Here it is:

Deadlifts 3x3-130, 140, 147.5kg(PR)-5kg more than two weeks ago. Bloody hell. Most physically draining thing I have done since 20 rep squats, and only 3 reps too. I was very pleased with this, but it dented the rest of my workout.

Good mornings 2x10-60, 62.5kg(PR)-Think form might not be as good as it should be, once I actually get a training parter again I'll have them check it. By this I mean I might not be going down far enough, back is fine.

Chinups 2x10-Bw-I was draining quickly by this point. My arms were shaking and I was breathing heavily. First set I just got 10, second set I got 6 then failed. I then grinded the other 4 out with rests in between.

Hammer curls 2x10-12kgdumbbell-Bout the same as last week. Wasn't expecting much as I was feeling really crappy at this point, just made the last reps on the last sets.

Hanging leg raise-Scrapped.

Well a good day overall with the extra weight on the deads. Haven't added that weight in a while. Overall not terribly productive but I am pleased as the deads have improved well. Chins were worse than the previous weeks, but I know if I came in fresh I would be churning out 13-15. My energy levels weren't as good as last week so I faded quickly. Had to rush and was late to the gym, and breakfast was to far away from my last meal last night. Need to become more consistent with cardio and get the heart improving again which will also help me keep up the intensity. I hear a lot of guys saying "you shouldn't be sitting around in between sets its lazy" and stuff along those lines, but after that last triple it would be stupid not to take 5.

Well that's it for today, until Wednesday...

Quagmire

P.s.-And anyone who thinks you don't need a rest after a widowmaker is very sadly mistaken.

 

[Quagmire911]

Wednesday

Felt like I had a good day today. Starting Uni this week, it is fresher's week which means no class and basically come and get to know you're way about etc. So I tried out the uni gym which is better than my usual gym, although some f*** wit had partially dismantled the power rack, however it didn't affect anything. Apparently a better one is getting put in. There are also some useful bits of equipment such as a trap bar, more dumbbells etc that will be useful in the future. Here it is:


Flat bench 3x3-70, 75, 80kgx2(PR)-Slightly disappointed I didn't make the last rep but it is still the most I have ever done so a PR. Didn't manage to get ankle weights so that I could have moved up in a 1.25kg increment instead of 2.5. Will get these soon, however I am unsure as to whether I will re-attempt 80 or try for 78.75kg if I get the ankle weights in the next two weeks.

Incline Dumbbell Bench 5x5-22kg(PR)-This gym didn't have 22.5 so a slight decrease in weight from two weeks ago. However I managed every rep on every set and it was much easier than two weeks ago. Will definitly be moving up in weight in two weeks. Think I could have done 25. My right is quite a bit stronger than my left on this one as well.

Laterals 2x8-8kg(PR)-New gym didn't have 7's so I upped the weight. Just made the last rep of the last set. Quite pleased with this. Will try and up the reps next week.

Box Squats 3x3-90, 95, 100kg(PR)-Damn I was happy after the last set. Still had some left in the tank, could have got another rep or added weight I reckon. Leg's are kicking in again. Time to get the poundages to the next level.

Hyperextensions 2 x 15-Scrapped

Decline sit-ups-2x15(BW)-Was in a very big hurry by this point as I had a class enrollment to get to. Thus I scrapped hypers, and did some quick abs. Second or third time doing decline and it was easier than I remember which shows improvement.

Overall a good workout with many PR's. Feeling good about the routine and progress in general. Not looking as forward to deadlift day as usual as the effort is becoming huge for them, however, I will do my best and try and PR . Think this is heavy week 4, so 2-4 weeks time I'll see how things are and go from there. Don't think there will be much tinkering for the next cycle as I feel a lot can still be had from this routine.

That's about it, until Saturday...:box:

Quagmire

 

[Quagmire911]

Saturday

Had to take the weekend off due to a cold. When I do anything with intensity I start getting dizzy, not to mention the coughing. Should be ok for Wednesday. Was beginning to get little niggling pains here and there anyway so this missed workout should help see to them.

Quagmire

 

[Warboss Alex]

congrats on the bench PR

100 ain't too far off!

 

[Quagmire911]

congrats on the bench PR

100 ain't too far off!

Thanks, but it while be a while yet Will have to keep bashing away at it.

Where you been the last few weeks? Back in the gym I hope

 

[Warboss Alex]

been working, but I did make it down the gym a couple of times.

and I've been around, just a few inane threads of late have put me off posting anything...

ps - good on the deadlift PR as well, if it dents the rest of your workout then either reduce the volume that day or just give up and go home - you got a PR (for reps no less), your work is done. pack up and get down to subway.

 

[Quagmire911]

been working, but I did make it down the gym a couple of times.

and I've been around, just a few inane threads of late have put me off posting anything...

ps - good on the deadlift PR as well, if it dents the rest of your workout then either reduce the volume that day or just give up and go home - you got a PR (for reps no less), your work is done. pack up and get down to subway.

Good to hear you are getting some iron again.

The threads can get repetitive... doesn't help when we have Drum&Bass single handedly destroying the good advice either.

I'll keep it in mind for the intensity. My schdeule will be more consistent from this week as uni starts so I'll be on a more regular sleeping/eating pattern so my energy levels should be better. I have to put Subway out of my mind during a workout anyway, I might leave before I even get to the work sets

 

[Quagmire911]

Wednesday

Today was a funny today, but at least I got to the gym. Firstly, I knew that I wouldn't be able to do my full routine because of time restrictions, and secondly I still wasn't 100% from the weekend but I felt up to some low volume which suited the time restrictions anyway. Here it is:

Incline bench 3x3-65, 71x2, 76x2-(1kg extra beacuse I used holds that keep the weight in place. Will not bother doing this again, waist of time!). Not good. Worse than two weeks ago. However I am confident it wasn't my strength, I'll explain. This was my second time using the uni gym so I wasn't sure of layout, setup etc and I didn't have the time to get comfy. I was in the power rack and couldn't get the incline bench setup properly so it wasn't fully stationary when I was benching which was terrible and my whole body wasn't setup properly to do the movement. As we know, time was a factor so I had to press on, also to the detriment of my warm up sets. To add to the dismay on my last warm up set a guy whacked the bar and the whole thing twisted and it took quite a bit out of me and didn't feel good on my right side. All of these factors coupled with the fact I didn't have chalk for the first time in months led to some ****ty benching. I am going to leave it at that and go next week with an open mind.

Box squats 3x3-90, 95, 102.5kg(PR!)-This was silly. I had about 20 minutes before I had to leave. But I f***** wanted something to come out of today. In retrospect beacause I was only 90%ish I should have adjusted the weight accordingly but I went for it. Very quick, brief warm up, nothing like what it usually is. I didn't build my hopes up but I was adding the plates and nothing was terrible. I got to the last set, went for it, and made it. I nearly went for a 4th rep but decided I would leave it. Will up the weight next week. I have noticed I have a wider stance when box squatting and it seems to suit me better. Will try it when I do some regular squats again.

---Well there it is. I did the two main movements and had to abandon everything else because I simply didn't have the time. I had the bright idea of going in between lectures but next week I will get up earlier and go before, I will also be fresher this way. I usually spend close to two hours in the gym and today it was 40-45 minutes. I will also be back to 100% next week (as long as nothing else goes wrong). Happy with the squat PR, not going to think about anything else as it was just a funny day. Will go next week looking to set PR's again.

Until Saturday :box:,

Quagmire

 

[Quiksilver]

Congrats on the PR! Though it won't be your record for much longer.

Don't neglect stance. Try to hit all three: narrow, shoulder, and sumo. They all emphasize different muscle groups.

Can I ask something though...

What the **** are you doing in the gym for two hours?

 

[Quagmire911]

Congrats on the PR! Though it won't be your record for much longer.

Don't neglect stance. Try to hit all three: narrow, shoulder, and sumo. They all emphasize different muscle groups.

Can I ask something though...

What the **** are you doing in the gym for two hours?

Yea, stance is something I need to look at I reckon.


As for your question, I am warming up the way Iron Addict recommends!
Here is an average squat warm up:

12x20kg-1-1.5minutes rest (same for all sets)
6x40kg
3x50kg
1x60kg
1x70kg
1x80kg
-I would do a 1x90kg if my first workset was 3x95 but with the box squats I have been starting with 90. Probably next week.
-Then maybe a 3 or so minute rest before I start the worksets. As the weights have been getting higher, I have also been taking longer off in between sets.

Remember I am usually doing bench+legs on the same day right now so I need to take a breather in between the different parts of the workout and warm up for both in the same way.

Deadlift workout for example is usually a little over an hour. If I was on a three day then bench day would be under an hour. You can see how it is.

Quagmire

 

[Warboss Alex]

Another PR is awesome mate, remember that's all you need go in for - your job is done.

 

[Quagmire911]

Another PR is awesome mate, remember that's all you need go in for - your job is done.

Ok here is the new routine:

Wednesday

Bench 3x3
Squat 3x3
Subway 3 trips

Saturday

Deads 3x3
Subway 6trips-Figure I have to get in more volume here

Quagmire

P.s.-Never give a lazy bastard a hint that the job is close to being finished! :box:

 

[Mad Manic]

I take it this is for strength on the big 3 lifts rather than primarily for adding mass. But even so, there ain't much volume and frequency mate.

 

[Quagmire911]

I take it this is for strength on the big 3 lifts rather than primarily for adding mass. But even so, there ain't much volume and frequency mate.

Heh that last post was a joke mate

Edit-However I am sure it would still do a good job if you rotated deads with rack deads, squats and box squats, etc...Taking mass into consideration it would maybe go up to a 3x5-8, squats a 1x20 would be incorporated.

 

[Quagmire911]

Saturday

Decided to go with the rack dead workout since I had missed it last week. It was a great workout. Here it is:


Rack Deadlifts 1x3-160kg(352lbs)(PR)-This is what I was aiming for. Usually do a 5 repper here but instead I slapped an extra 10kg on and went for as many as I could. That last rep nearly had me, but I made it. The grip coped but I am nearing my limit with it.

1x12-132.5kg(PR)-This was excruciatingly hard. After the first set I had to grind these out but I made it.

Good mornings 2x10-Scrapped, my posterior chain didn't need any more direct work.

Rows 2x8-70kg(PR)-Last rep or two of each set were bloody hard.

Hammer Curls 2 x 12-12kg(PR)-Same as rows. Really had to grind them out, but my energy was very good today. The lighter week has refreshed me even though I was under the weather.

Hanging leg raise 1x20-BW, 1x15-Bw+5kg(PR)-First set was too easy so I put a plate between my knees and it was better.

Well that was a very good workout. Pr's on every exercise and of course I am particularly pleased with the rack deads.

Did some stretching post workout and went to the steam room. Had had a shake and then went to subway for the pwo meal. Yummy.

All in all very productive. This was the end of heavy week 5 I think, but since last week had less volume I will probably manage a week or two more this cycle. After another week or two I will see how I feel and then maybe look at singles for the last week or two to overload the system. I'll see what Warboss thinks

Anyways, until Wednesday...

Quagmire

Ps.-Need to start being consistent with the freakin cardio. I need to write this s*** down and put it somewhere where I can see it-a mental hit over the head to make me do it. I have been strict with meals recently-barley any cheating at all, although I have probably been eating closer to 1.5g per pound and eating around maintenance. Weight is stationary around 168ish in the mornings. Now I am at uni I can exercise better control over diet etc so next cycle I WILL be putting on some more beef and keeping the fat low. More to come on goals etc over the next couple of weeks however.

 

[Warboss Alex]

Looks good mate - you seem to have trouble with the good mornings after the deadlifts, sub in a less intense core exercise like pullthroughs or hypers.

cardio is something you do need to nail though. are you going to do some HIIT/GPP?

 

[Quagmire911]

Looks good mate - you seem to have trouble with the good mornings after the deadlifts, sub in a less intense core exercise like pullthroughs or hypers.

cardio is something you do need to nail though. are you going to do some HIIT/GPP?

Good idea with the core-deads have been taking a lot out of me.

Cardio is intermittent for me right now. I have been getting in at least one HIIT session a week and with uni started I am walking up and down hills like crazy again. It is just getting some consistency going. My cardiac capabilities are better than at the start of the cycle but still need to improve. Also just to aid in fat loss is the main concern. Will be a lot easier as of next week though as my schedule will be finalized. I'll then be able to concentrate more fully on things.

 

[Quagmire911]

Wednesday

Yea baby. Bloody good day in the gym, here it is:

Flat bench 3x3-70, 75, 80kg(PR)-The second set was bloody hard, so adding 5kg was always going to be fun. I got two reps with 80 two weeks ago and the third didn't come of my chest. Keeping this in mind I psyched myself up and didn't know what to expect. I gave the last rep everything-the bar went up excruciatingly slow but I made it and was so f**** happy. Not much more can be said.

Incline dumbbell bench- 5,5,4,3,3-26kg(PR)-I was going to go from 22kg to 24kg, but the 24's were in use and would be for sometime. So 22 had been reasonably easy two weeks ago so I went for it. I am reasonably happy with what I got and will stick with this weight. I really need to get a spotter for this however, as getting it up (haha) is very hard and takes a lot out of me.

Laterals-2x10-8kg(PR)-This was hard. Last rep or two of last set were questionable. Will stick with this weight next week and see how I get on.

Box squats 3x3-95, 100, 105kg(PR)-This progress is great. I have gone from a 97.5kg pr to 105 in about 3-4 weeks. Doesn't seem to want to slow up. Next week will be going for 107.5 which I have never had on my back, so it will be fun. Hopefully I can get 110+ by the end of the cycle.

Good mornings-2x10-60, 62.5kg(PR)-Couldn't get anywhere to do hypers so I decided to go with the GM's. Went pretty well, was noticeably eaiser than on deadlift day. I'll maybe continue doing these on a wednesday and switch hypers to saturday or something.

Decline weighted sit ups-2x10-4kg dumbbell(PR)-I will stick with these for my Wednesday ab work from now on. Went pretty well, will probably try and up reps next week.

Well that was a good workout, good to see this progress in week 6. Still not feeling to run down yet so another two weeks and then maybe I'll overload and go into supercompensation as Alex calls it. Not really put on any weight this cycle but if I eat like a horse and cardio the next 4-5 weeks I could put on some more weight. I'm into enough of a schdule that I could maybe manage it. Anyway that's it until Satuday, have a lecture in 5 so I gotta run,

Quagmire

Ps-Alex I'll email you later if that is alright. Q's about Gm's and bench.

 

[Warboss Alex]

sure thing,

but if you're gonna ask if you can do good mornings on your bench/squat day then sure you can

it obviously works