Quagmire911 Lifting Journal
- Thread starter Quagmire911
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Quagmire911
Master Don Juan
I quite like Sumo, you need to get the form down though. It just f***s up otherwise.
The spread eagle sit ups felt great, will definitely be includng them.
And thanks Pro, I certainly won't be backing out...
The spread eagle sit ups felt great, will definitely be includng them.
And thanks Pro, I certainly won't be backing out...
Quagmire911
Master Don Juan
Diet is alright although it could be better.
I get in the calories and usually have 4-5 meals, so it could be better. My weight is steady in the 170-175 range which is what I want right now, so that is fine.
I decided redpoint was unnecasary at this point. Just started doing Westside so I will see how that goes...but I will probably try it out at some point.
I get in the calories and usually have 4-5 meals, so it could be better. My weight is steady in the 170-175 range which is what I want right now, so that is fine.
I decided redpoint was unnecasary at this point. Just started doing Westside so I will see how that goes...but I will probably try it out at some point.
Quagmire911
Master Don Juan
Monday
Quite a good day today, got some good work done. Made a few changes to the routine on account of shoulder rehabbing, but I am still continuing with bench work for the time being. Here it is:
Spread eagle DB situps 50kgx10x10x10 (PR)-This was good, but uncomfortable. There has got to be a better way of doing these weighted. The DB's were crushing into me the whole time-not good. I tried it with an Ez bar but that was even worse. Really need to get this sorter. I have an idea or two...
CG bench 1x92.5kg (203.5lbs)(PR)-This was a good rep, didn't stick as long as I usually do. Not sure if I would have made 95. Failed with this 3 weeks ago though, so this is good.
Speed bench 5x3 50kg-Seemed a little heavy. I was cautious of my shoulders whilst doing these, I think psychologically I was holding back a bit because of it.
One arm braced DB OH press 20kgx8x8x6-Good stuff. This is done with the non-dominant left side first, and then the numbeer of reps is mirrored with the right. This is to correct the quite large imbalance.
DB skullcrushers 12.5kg DB'sx6x5x4-This was lower than last week. However, it was further on in the routine than usual and it was Close grip day. I will see how I get on next week. I may reset back to 10kg DB's.
Cuban press 20kg 3x8-This involves a bit of external rotation and then pressing overhead. I actually was quite near failure on the last two sets. This is for shoulder rehab as well.
Shoulder dislocations 1x50-This is something I got of off intensemuscle. I will be doing it every day. Apparently I should be as good as new in a few weeks of doing these, hopefully this coupled with the strengthening will see me right. My shoulders/traps/shoulder area are very tight. The high reps gets a lot of blood into everything, which is also very beneficial for recovery.
HIIT Rowing-6 minutes-Very noticeable improvement on last week. Good stuff.
Well that is all for this week, have to run as I am going out for dinner. Not sure if I will be in on Wednesday or Thursday yet, until then...
Quagmire
Quite a good day today, got some good work done. Made a few changes to the routine on account of shoulder rehabbing, but I am still continuing with bench work for the time being. Here it is:
Spread eagle DB situps 50kgx10x10x10 (PR)-This was good, but uncomfortable. There has got to be a better way of doing these weighted. The DB's were crushing into me the whole time-not good. I tried it with an Ez bar but that was even worse. Really need to get this sorter. I have an idea or two...
CG bench 1x92.5kg (203.5lbs)(PR)-This was a good rep, didn't stick as long as I usually do. Not sure if I would have made 95. Failed with this 3 weeks ago though, so this is good.
Speed bench 5x3 50kg-Seemed a little heavy. I was cautious of my shoulders whilst doing these, I think psychologically I was holding back a bit because of it.
One arm braced DB OH press 20kgx8x8x6-Good stuff. This is done with the non-dominant left side first, and then the numbeer of reps is mirrored with the right. This is to correct the quite large imbalance.
DB skullcrushers 12.5kg DB'sx6x5x4-This was lower than last week. However, it was further on in the routine than usual and it was Close grip day. I will see how I get on next week. I may reset back to 10kg DB's.
Cuban press 20kg 3x8-This involves a bit of external rotation and then pressing overhead. I actually was quite near failure on the last two sets. This is for shoulder rehab as well.
Shoulder dislocations 1x50-This is something I got of off intensemuscle. I will be doing it every day. Apparently I should be as good as new in a few weeks of doing these, hopefully this coupled with the strengthening will see me right. My shoulders/traps/shoulder area are very tight. The high reps gets a lot of blood into everything, which is also very beneficial for recovery.
HIIT Rowing-6 minutes-Very noticeable improvement on last week. Good stuff.
Well that is all for this week, have to run as I am going out for dinner. Not sure if I will be in on Wednesday or Thursday yet, until then...
Quagmire
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Quagmire911
Master Don Juan
Wednesday
Went in yesterday as I was drinking last night, didn't actually have to much though. Anyway this is it:
Russian twists 2x10 10kg plate (arms outstretched)-Hard on the sides.
Good mornings 110kgx1 (PR)-I have a video of this and I am not sure if I like my form. My back stays arched and everything, I think I might be using too much leg bend though. I will review this.
Box squats 90kgx7-Not as good as it could have been. Between these and the speed work, I think I am more explosive and therefore stronger with the elbows pointing down instead of back. I am doing more of a powerlifting squat now and I know that the Westsiders have the elbows down.
Speed box squats 6x2-50kg-As I said above, more explosive with the elbows down. I drift forward too much otherwise.
Deadlift work-Did 6-7 speed/form sets with 100kg for singles to get a look at form. Both conventional and sumo.
Hyperextensions 3x10 25kg-These always hurt.
Dorian row 82.5kgx8x8x8 (PR)-Not bad.
Chinups BW+12.5kgx4-Not so good because they are at the end and I am not concentrating on them.
That was all. My No.2 gripper didn't arrive yesterday or today so I am waiting on it before I do grip work. That is all for today, until next time...
Quagmire
Edit-Also did shoulder dislocations 1x50-and have been everyday. Shoulders are already clicking less, we will see how it is next week. So far so good though.
Went in yesterday as I was drinking last night, didn't actually have to much though. Anyway this is it:
Russian twists 2x10 10kg plate (arms outstretched)-Hard on the sides.
Good mornings 110kgx1 (PR)-I have a video of this and I am not sure if I like my form. My back stays arched and everything, I think I might be using too much leg bend though. I will review this.
Box squats 90kgx7-Not as good as it could have been. Between these and the speed work, I think I am more explosive and therefore stronger with the elbows pointing down instead of back. I am doing more of a powerlifting squat now and I know that the Westsiders have the elbows down.
Speed box squats 6x2-50kg-As I said above, more explosive with the elbows down. I drift forward too much otherwise.
Deadlift work-Did 6-7 speed/form sets with 100kg for singles to get a look at form. Both conventional and sumo.
Hyperextensions 3x10 25kg-These always hurt.
Dorian row 82.5kgx8x8x8 (PR)-Not bad.
Chinups BW+12.5kgx4-Not so good because they are at the end and I am not concentrating on them.
That was all. My No.2 gripper didn't arrive yesterday or today so I am waiting on it before I do grip work. That is all for today, until next time...
Quagmire
Edit-Also did shoulder dislocations 1x50-and have been everyday. Shoulders are already clicking less, we will see how it is next week. So far so good though.
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JohnnyIrish
Master Don Juan
Congrats on the PRs mate.
I-tallionStallion
Master Don Juan
I think this was a good video on good mornings, did they look like this? http://youtube.com/watch?v=axVdu5QXyic&feature=related
Speaking of grippers...I'm STILL waiting for my No.1 and No.2.....ARGH!
Speaking of grippers...I'm STILL waiting for my No.1 and No.2.....ARGH!
Quagmire911
Master Don Juan
I've looked at your video, a Westside one, and a different one that WBA sent me a while ago. Whilst they all vary in the amount of knee bend, I would say I have been doing it too much and my back isn't going as close too horizontal as it should be. I think doing it onto blocks has sacrificed form. They aren't as sturdy as pins.
So I reckon I take of 20kg and stop squatting the thing! We shall see in a few weeks, although I will practice form until then.
So I reckon I take of 20kg and stop squatting the thing! We shall see in a few weeks, although I will practice form until then.
Quagmire911
Master Don Juan
Came home from work today and what was waiting for me but my No.2 Captains of Crush gripper I ate my extra large bacon double cheeseburger and then went to work on it! Here is what I did:
COC No.2-Right hand- x0x0x1x1x1x1x1 (PR)-Took me three attempts but I closed it. Probably just not used to exerting maximum force because the no.1 is too easy now. On all the succesful attempts (3-7) I made sure to exhale whilst exerting force on the gripper. I should manage reps next weeks, although I may just do singles. Here is a video of one of the reps:
http://www.youtube.com/watch?v=EtwOG2TYw1c
Left hand-x0x0x0x0x0x0x0-Nearly there but not quite. Couple of mm's. Should have it in a few weeks.
This has been a goal of mine for a while now, so this is one more down. Now it is onward and upward to the No.3!
Here are some videos from the other day:
Dorian rows: http://www.youtube.com/watch?v=OayHCq7URBM
Sumo speed deadlift: http://www.youtube.com/watch?v=mQ5OiqDPYxs
Speed deadlift: http://www.youtube.com/watch?v=meseTONquHg
Very happy about closing the No.2, it feels great. I may upload the good morning and squat at some point, although they are ****ty Apart from that, I will probably be in the gym on Monday, until then...
Quagmire
I ate my extra large bacon double cheeseburger and then went to work on it! Here is what I did:COC No.2-Right hand- x0x0x1x1x1x1x1 (PR)-Took me three attempts but I closed it. Probably just not used to exerting maximum force because the no.1 is too easy now. On all the succesful attempts (3-7) I made sure to exhale whilst exerting force on the gripper. I should manage reps next weeks, although I may just do singles. Here is a video of one of the reps:
http://www.youtube.com/watch?v=EtwOG2TYw1c
Left hand-x0x0x0x0x0x0x0-Nearly there but not quite. Couple of mm's. Should have it in a few weeks.
This has been a goal of mine for a while now, so this is one more down. Now it is onward and upward to the No.3!
Here are some videos from the other day:
Dorian rows: http://www.youtube.com/watch?v=OayHCq7URBM
Sumo speed deadlift: http://www.youtube.com/watch?v=mQ5OiqDPYxs
Speed deadlift: http://www.youtube.com/watch?v=meseTONquHg
Very happy about closing the No.2, it feels great. I may upload the good morning and squat at some point, although they are ****ty
Apart from that, I will probably be in the gym on Monday, until then... Quagmire
I-tallionStallion
Master Don Juan
:trouble:
You FRIGGIN ba$tard. You closed it. FVCK! Congrats you jerk! I couldn't close the No. 2, I could close the No. 1 a couple good times though on each hand. Nice ring btw it distracted me from the video haha
Awesome videos, good arch on the deadlift!
You FRIGGIN ba$tard. You closed it. FVCK! Congrats you jerk! I couldn't close the No. 2, I could close the No. 1 a couple good times though on each hand. Nice ring btw it distracted me from the video haha
Awesome videos, good arch on the deadlift!
Quagmire911
Master Don Juan
Thanks my girl, oh I mean manI-tallionStallion said:
Only kidding mate! Closing the No.1 for reps first time is nothing to be sneezed at all, congrats. I have had mine a year and only 4-5 in 40-50 have managed it. Only me and my brother can close or rep it with both hands. My brother was actually very close with the No.2 and he doesn't lift weights
Once you can do over 10 reps with the N0.1 you will be close to closing the No.2. Probably between 12-15 reps is when you will do it.I will be getting the No.2.5 soon! 3 here we come! If you close 3 you become a certified Captain of Crush! Only a few hundred have done it!
I-tallionStallion
Master Don Juan
Ha ha...very funny. How do i know it's you doing it and not your girlfriend, tell her she's got strong hands for me, okay doood?
Quagmire911
Master Don Juan
Will doI-tallionStallion said:Ha ha...very funny. How do i know it's you doing it and not your girlfriend, tell her she's got strong hands for me, okay doood?
Quagmire911
Master Don Juan
Monday
Not a stellar day today. Parents have been away this week and with me being 18 I have been drinking more than usual. I have ordered some new supps, cissus/creatine included which will be here in a few days. So after tonight I am looking to be more strict with things again. I have been eating a lot of curries and burgers too so I have put on a few pounds some of which will be fat. The abs are still kinda there, but I need to start implenting a carb cutoff again and cut the alcohol back to once a week and only a moderate amount. Anway here it is:
Spread Eagle DB situps 55kgx10 (PR) 12.5kgx10x8-Note that I moved to using 12.5kg behind the head to make the exercise a lot more difficult. Having 55kg on my chest crushing me wasn't very fun.
DB bench (pasued 1-2s) 35kgx6-This was a floor DB press. I nearly lost some teeth trying to do it on the bench.
35kgx3-This was on the bench. Apparently much harder than too the floor.
30kgx3-Just started dieing...Gave up on it.
Speed bench 50kg 5x3-Not great.
One arm brace DB OH press-20kgx8x8x8 (PR)-Quite a bit better than 3 weeks ago which is good. I really need to be doing 25/27.5kgx8 though for structural balance.
Cuban press-22.5kg 3x8-This is for external rotation and shoulder health. I tried to do some skullcrushers before this but I just got sick of them and couldn't be arsed. Need to find something else to do.
Shoulder dislocations 1x50-Making improvement here. Hopefully another week or two and some cissus will see me right.
HIIT-Rowing-7.5 minutes-Noticeable improvement on last week. Was lying on a mat for a few minutes afterwards and my legs nearly cramped. All in good fun.
Then later on at home because I couldn't help myself...
COC No.2-Right hand 1x1-Noticeably easier than on Friday.
Left hand 1x1 (PR)-WTF? Couldn't close it on Friday but held it shut for a good few seconds today. My grip is f***** up. I shouldn't really have done any grip today, but it was very low volume so I should be alright for Thursday. Will be interesting to see what I can manage, although it will be after deads.
That was all I did today. Had my usual XXL bacon double cheeseburger from Burger King afterwards which was great. I also fixed my good mornings, massive difference from what I was doing. Anyone that trains alone-you owe it to yourself to video your lifts-you are guessing otherwise. Really was a night and day difference from what I did last week. No more squat/gm hybrid. A lot less leg bend and I can feel it a lot better in my hammies. The weight will also be quite a bit lower. On another note, I think I am going to sub in good mornings for pullthroughs as I have reached the maximum weight on the stack.
Well that is all for today, until next time...
Quagmire
Not a stellar day today. Parents have been away this week and with me being 18 I have been drinking more than usual. I have ordered some new supps, cissus/creatine included which will be here in a few days. So after tonight I am looking to be more strict with things again. I have been eating a lot of curries and burgers too so I have put on a few pounds some of which will be fat. The abs are still kinda there, but I need to start implenting a carb cutoff again and cut the alcohol back to once a week and only a moderate amount. Anway here it is:
Spread Eagle DB situps 55kgx10 (PR) 12.5kgx10x8-Note that I moved to using 12.5kg behind the head to make the exercise a lot more difficult. Having 55kg on my chest crushing me wasn't very fun.
DB bench (pasued 1-2s) 35kgx6-This was a floor DB press. I nearly lost some teeth trying to do it on the bench.
35kgx3-This was on the bench. Apparently much harder than too the floor.
30kgx3-Just started dieing...Gave up on it.
Speed bench 50kg 5x3-Not great.
One arm brace DB OH press-20kgx8x8x8 (PR)-Quite a bit better than 3 weeks ago which is good. I really need to be doing 25/27.5kgx8 though for structural balance.
Cuban press-22.5kg 3x8-This is for external rotation and shoulder health. I tried to do some skullcrushers before this but I just got sick of them and couldn't be arsed. Need to find something else to do.
Shoulder dislocations 1x50-Making improvement here. Hopefully another week or two and some cissus will see me right.
HIIT-Rowing-7.5 minutes-Noticeable improvement on last week. Was lying on a mat for a few minutes afterwards and my legs nearly cramped. All in good fun.
Then later on at home because I couldn't help myself...
COC No.2-Right hand 1x1-Noticeably easier than on Friday.
Left hand 1x1 (PR)-WTF? Couldn't close it on Friday but held it shut for a good few seconds today. My grip is f***** up. I shouldn't really have done any grip today, but it was very low volume so I should be alright for Thursday. Will be interesting to see what I can manage, although it will be after deads.
That was all I did today. Had my usual XXL bacon double cheeseburger from Burger King afterwards which was great. I also fixed my good mornings, massive difference from what I was doing. Anyone that trains alone-you owe it to yourself to video your lifts-you are guessing otherwise. Really was a night and day difference from what I did last week. No more squat/gm hybrid. A lot less leg bend and I can feel it a lot better in my hammies. The weight will also be quite a bit lower. On another note, I think I am going to sub in good mornings for pullthroughs as I have reached the maximum weight on the stack.
Well that is all for today, until next time...
Quagmire
JohnnyIrish
Master Don Juan
Wow.. your only 18 you say? I pegged you at around 25ish.
Way to be mature for your age.. youngster.
Oh btw this old man (me haha) got his CoC#1+trainer in the mail today and can't close the #1 fully with my right hand (I can with the trainer though).
Yep Stallion, I got even more work to do to catch up then you.
These darn young kids now-a-days..
Way to be mature for your age.. youngster.
Oh btw this old man (me haha) got his CoC#1+trainer in the mail today and can't close the #1 fully with my right hand (I can with the trainer though).
Yep Stallion, I got even more work to do to catch up then you.
These darn young kids now-a-days..
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Quagmire911
Master Don Juan
Was 18 on the 18th mate
Sounds like you aren't far off from closing the No.1, which takes things up a notch. I recommend you get the No.2 as soon as possible even if you aren't close to it, this will keep you from getting lazy which is what happened with me...I could probably have closed the thing last year. Will be getting the 2.5 soon...
Will be looking to see how your HIIT is going!
PS-DRUM, I am confident correct head position is neutral and looking forward, although I can't be arsed finding the relevant evidence although I reckon it will be in Eric C's mastering the deadlift part 1/2/3...
Sounds like you aren't far off from closing the No.1, which takes things up a notch. I recommend you get the No.2 as soon as possible even if you aren't close to it, this will keep you from getting lazy which is what happened with me...I could probably have closed the thing last year. Will be getting the 2.5 soon...
Will be looking to see how your HIIT is going!
PS-DRUM, I am confident correct head position is neutral and looking forward, although I can't be arsed finding the relevant evidence although I reckon it will be in Eric C's mastering the deadlift part 1/2/3...
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