Quagmire911 Lifting Journal

[Quagmire911]

I just did it for a bit of a change to be honest. I have seen IA suggest doing 20ish reps on deads when you just aren't feeling it so I gave it a go just to switch things up.

I have seen it elsewhere, it would probably work well for growth. My legs were pumped up a lot after it.

I did buy some creatine but I can't take it. It is powdered and is just too disgusting. I usually have some caffiene before a workout and I don't really rely on supps to get the job done. That is what your conditioning is for.

 

[I-tallionStallion]

I just did it for a bit of a change to be honest. I have seen IA suggest doing 20ish reps on deads when you just aren't feeling it so I gave it a go just to switch things up.

I have seen it elsewhere, it would probably work well for growth. My legs were pumped up a lot after it.

I did buy some creatine but I can't take it. It is powdered and is just too disgusting. I usually have some caffiene before a workout and I don't really rely on supps to get the job done. That is what your conditioning is for.

What kind of creatine. If it's CEE i know how to help you get it down.

 

[Quagmire911]

Yep its CEE.

 

[dennyw]

I disagree mate 2.5 kg is a bigger jump than you think here. This was why I was telling you that your 1RM estimations based on what you do for 4-5 reps a while ago was a bit too optimistic tbh. You get big dimishing returns once the weight starts getting heavy. IMO at worst you were the same strength wise as last week, at best a tad stronger, but ultimately you would never know exactly unless you did the same weight as last week and compared the reps. But the BP set of 6 suggests that maybe your endurance was a little off today.

 

[Quagmire911]

I disagree mate 2.5 kg is a bigger jump than you think here. This was why I was telling you that your 1RM estimations based on what you do for 4-5 reps a while ago was a bit too optimistic tbh. You get big dimishing returns once the weight starts getting heavy. IMO at worst you were the same strength wise as last week, at best a tad stronger, but ultimately you would never know exactly unless you did the same weight as last week and compared the reps. But the BP set of 6 suggests that maybe your endurance was a little off today.

You've lost me, what is this in reference too?

And welcome back MM.

 

[simon]

I think dennyw is a spambot, judging by its other posts.

 

[I-tallionStallion]

Here is what you do Quag. Get two small cups. Pour some kind of tasty juice in each one. But not too much, just enough for a big gulp or two. Mix CEE in one, and don't put anything in the other cup. Mix at a good speed, and after you are done mixing don't wait, drink it as fast as you can-- then drink the other cup immediately after. Basically, it's like taking a shot and you chase it down with tasty juice - ENJOY

 

[Quagmire911]

I'll give it a shot. See how it goes with diluting juice, low in calories.

 

[Rampage1]

I'll give it a shot.

Pun intended? :crackup:

 

[simon]

Have you tried holding a bit of water in your mouth, tipping your head back and dropping the powder straight to the back of your throat and immediately swallowing?

 

[Quagmire911]

Pun intended? :crackup:

No, but I saw it

I'll maybe try that as well Simon. I just hate trying to drink or eat stuff that I don't like.

 

[Quagmire911]

Sunday

Had to go in tonight as I am busy tommorow afternoon. The strength was there at the start but it drained away as I was lacking energy for numerous reasons. So it wasn't so great towards the end. Here it is:

Overhead press 60kgx8 (132lbs) PR 62.5kgx6 65kgx3-Good going, especially on the first set. I just kind of died on the last set. My core wasn't as much of a problem as when I last tried this weight. I am going to start with 65kg next week. I should have more enery then.

Chinups BWx12x7x5-Same kind of deal. Died as the sets progressed and I was probably taking longer than usual between sets. My forearms were the biggest problem here today which was strange, they had a massive pump by the end. BW is 180ish in the mornings probably 185 or more with clothes/food etc.

Hammer Db bench 25kg DB's 2x12-Nothing great. Will see how this goes when I have a bit more energy.

Rows 75kgx5x5-Form felt sloppy today.

Pulldown abs-...Just couldn't get them to work today. Awful. Tanked by now.

Knee prehab/rehab-Peterson step ups-With a 20kg DB 2x20 each leg. The slight twinge in my right knee disappears immediately after doing a set of these. May have a weak VMO.

Well that was all. Not bad on the first two sets of OH press, after that I just kind of fell away. Will do better next time. I will put in that cardio today was 30 minutes of cutting the grass. Not overly taxing and I don't really think it affected anything tonight, other reasons were the culprit.

Well that is all for today, until next time...

Quagmire

 

[Quagmire911]

Wednesday

I think I should put in that I forgot to put in that I did pullups a few week or so ago and also some grip work (hanging from a bar with one arm). Not terribly important, but there it is. Today went alright, here it is:

Power Good mornings 105kgx5 (231lbs) PR-Felt pretty good. I used quite a lot of knee bend and a wide stance as I was trying to mimick the starting position of my sumo deadlift.

Box squats 95kgx5x5 -These were done reasonably wide and lower than in the last month. Around about 4-5" below parallel I reckon.

Squats 105kgx5-Unfortunately I set the ghetto rack a bit high and I was going pretty low with these and I bumped of on a rep or two which through me off. Looking at my form I think I need to focus on pushing my knees out. It isn't that they are coming in during the lift, it is just they aren't out enough I don't think. When I do it body weight it facilitates keeping my back angle where it should be. I will see how this feels next week.

Hyperextensions 25kgx15x15x15-Adjusted my old setup for these and felt it in my lower back instead of my hammies. Trying to think of ways to add more weight. I think a smaller bar in the gym with plates may work, will try it out sometime soon.

Flag/Side bends x10x10/7kgx5x5-The flag is an ab exercise that I am not going to try to explain. On the side bends I was bending over more than usual, it was tough as always.

Grip-Towel grabsx3-Through a towel over a chinup bar and held. This was really hard, especially on my fingers.

Sumo hold 120kg 2 sets-Just deadlifted it up with a pronated grip and help it. Tried it with 140kg and I could deadlift it easily enough but I couldn't really hold it long enough for it to work my grip properly.

Knee prehab/rehab-Peterson step ups 2x20 22.5kg DB

GPP-Rowing 10 minutes, last 15s all out-Some bas**** has broken the screen on it so I don't know how far I went. I was dead by the end of it though.

Well that is all for today. The right side of my back is twinging after the workout. It is the same place where I injured slightly a few months ago. Will go to the physio when I can afford it. Hopefully it will be alright in the morning. I reckon it is just a ball of knotted muscle.

Alright session today. Going to alternate gm's and deads, squats can go to hell as always. Will see how they go when I push my knees out. Tommorow will probably be some cardio and I may do some extra stuff as I am probably working on Friday. That is all for today, until next time...

Quagmire

 

[frenchbeauty]

Quag your log is quite inspiring ... Keep it up , Btw good job on the Good mornings.

 

[Warboss Alex]

nice bench. 275 next then 308..

get a video of your latest squats. you driving with the hips yet? that's more important than pushing your damn knees out.

 

[Quagmire911]

Thanks FB and thank you Alex.

I will upload videos of the squat soon.

 

[Quagmire911]

Well, I have pretty much decided to take a week off, followed by a lower intensity week (70-75%). The days after lifting recently are usually unpleasant (more so than usual) and I haven't really had proper down time in a while. My back is alright after the other day, it could have been worse. That having been ongoing along with my right knee (right shoulder seems to have stopped complaining) and I think my body is telling me to take some time off. I have no intention of having chronic injuries.

I will still do cardio although it will be on the lower intesity side. Thursday will be an exception as I am starting a Krav Maga class and evisage it being pretty brutal. I aim to sort out my diet/volume of drinking over these next few weeks. I will probably go easy the week off and then get things in check on the lower intensity week. Examples of things that need to change:

Diluting juice. Holy s***. I read the back tonight and it has about 60g of sugar in 100ml. Considering I am taking in several hundred mls a day, this is bad news. I usually read the labels of stuff, just seem to have missed this one and it is a pretty big one. Not to mention the gluctose-fructose syrup etc...

Get back onto a strict carb cutoff. I don't actually eat to much "s***", but I have been eating too many carbs lately. That juice discovery really put my carbs through the roof though. No doubt I will lean out quite a lot after removing it. What will I save? Roughly 100-200g of sugar a day? F***.

I also have started taking a probiotic. It has 10g of sugar a serving (one a day) which isn't too bad in the morning. I may try the one that is 3g though. Not to concerned about this.

Most of my meals actually contain meat/eggs. I take in too much bread but I will rebalance this by removing some of it and instead having OO/double cream or other fat sources to get in neccasary calories that the meat/eggs won't provide.

Drinking I will look to get down to maximum twice a week. A higher intensity day and a lower intensity day Heh, its better than what I have been doing ok

The rough plan I am looking at will be:

Meal 1-Pro/carbs
Meal 2-Pro/carbs
Meal 3-Pro/fat
Meal 4-Pro/fat

Getting in roughly 50g of protein per meal (not ideal, but I don't have cash for whey or any extras right now). I will try and get in 1-2 snacks, would be good if they could contain 10-20g of protein but I am not sure what this would be. Need to get some liver tablets again!

My current supps are:

Fish oil 5g -(Usually 9g, reduced the other day because of money :-(. )
Zinc 30g a day -(Was 45g).
Magnesium 250mg-(Was 500mg, may still take this).
Garlic-Not to sure how much of the top of my head.
Probiotic-Was taking two a day for the first two weeks. Will reduce to one a day.
BetaineHCL+Pepsin-2 a day-This is a ***** cost wise at the moment. Wasn't digesting well recently and have been feeling sluggish, which is why I have this, garlic and the probiotic. Cutting down on sugar will also help. Actually a little worried here, there is 650mg of HCL in one tab and I don't feel s*** after taking it. Must be way under for HCL secretion.

Well more to come on this, but that is the idea.

 

[Warboss Alex]

If costs are an issue, just eat yogurt for the probiotic goodness (have some with your carb meals). No need for the garlic either.

Betaine HCL is expensive here, do you truly feel you need it? If digestion is an issue, then dump lemon juice all over your meat/eggs and undercook your beef. Raw-er food is easier on the stomach than well cooked meat (but don't undercook chicken!). And unless you're going all out for 500g protein a day, I'd question the necessity of betaine HCL anyway (unless you do have digestive issues).

A cheaper way of aiding digestion would be 1g vitamin C with your four meals.

Losing the juice and the alcohol will help too.

btw H&B have cod liver oil for half price at the moment.

 

[Quagmire911]

Thank you for the input, going to send you a pm.

EDIT: On another note, just as well I planned the week off. I woke up this morning and my back (same place) is all stiff and painful. Twisting to the left is really hard, as is bending over. So unfortunately that will be £20 gone for a trip to the physio. Bugger. It is actually exactly the same as it was last week after the weights. Strange. I am hoping it is just a ball of knotted muscle that needs to be broken down. More on this soon.

 

[I-tallionStallion]

Yeah it sounds like a week off is in order. You've been PRing like crazy and maxing out quite a bit. You sure do take a lot of supps...damn.

Have a nice week off man, you deserve it. Get better and keep us updated.