Quagmire911 Lifting Journal

[Quagmire911]

Thursday

Quite tired today, didn't sleep well again. Going to bed to late. Not a bad day, but I'm not happy with how deads/ohpress are doing. Here it is:

One arm oh press 30x5 34x3 L 38x1 R 38x2- I'm meant to match right with left, but I got pissed off and just went for the second. I failed halfway up on the second with the left, and third with the right. Not really getting anywhere here.

Sumo deadlifts 140x5 155x3 177.5kgx1/2 (391lbs)- This is 1/2 because I don't know if I locked out the second. I was right at the top but I'd have needed a video to tell. Generally with sumo I don't think I've locked out, but the video shows I have and infact I go too far back. I said I was going to use straps on the last set, but in the heat of the moment and the ammonia I strapped up wrongly and my hands slipped of the bar straight away when I attempted the lift. Tried it twice, then got frustrated and tore the straps off and just did alternating grip. So I wasted energy on the straps, and I can't tell how much of a help they would have been. Then did:

177.5kgx1- I was pissed off so I made sure and did the straps properly this time, but I was cooked. Didn't attempt a second. To be honest though, this is the ballpark I have been in for a while. I really need a triple here to be seeing some progress. Not happy.

Chins BW+5kgx6x5- Not bad.

Kroc rows 40kgx20 46kgx12- Going to see if these will help my lockout.

And that was it. My deadlift feels overtrained. Compared with my squat there is a big difference in how they feel. Mentally going into them both there is a big difference. I'm at that stage that I'm starting to get doubts about my deadlift which isn't good. So I need to do something differently. I'm still around a 190kgx1 which has been possible for months, and I did 185kg over a year ago. Not good, infact complete s***. I'm thinking of maybe subbing heavy deads for gm's. I'll think about it. I'm surprised my squat has gone up so quickly and it has had no effect on my deadlift.

So who knows. I wanna get this last bit of fat off and then get some food down the hatch. Nothing else to say, until next time...:cuss:

Quagmire

 

[Fuglydude]

Great squat! How are you finding the sumo deadlift compared to conventional? I'm guessing your squat has really helped you be able to deadlift sumo style.

I also think you should get a dip belt and add more weight. Weighted dips are the shiiite!

Great work bro, keep it up!

 

[Quagmire911]

I've done sumo before, usually I'm better at one rather than the other. Right now there pretty much neck and neck and not progressing at all.

I plan on the dip belt, but £20 is a lot at the moment. There is also a damn postal strike on.

Weighted dips are feeling good, can't believe I left them out for so long.

Quagmire

 

[Quagmire911]

Monday

Had a really big meal last night so I've felt a little nauseous last night and this morning. There was also bugger all to eat this morning so I had to have beans/cheese with toast. My work capacity was therefore in the sh*ter. I got the main stuff done and did well on it, then called it a day. Here it is:

Dips Bw+20kgx5 +35kgx4 (77lbs) PR- Pretty pleased with this. I last measuered my bw at 184.5lbs but I wouldn't be surprsied if it was 185 the amount I have eaten the last week. It is in that range though. The bag just managed to hold the weight.

A2G Squats 95x5 105x5 120kgx10 (264lbs) PR- I had 10 in mind when I started the set. Very pleased with this. Unfortunately I was completely fuc*ed after it.

CG bench 75kgx10x12- Just managed to get this done and then called it a day. Felt pretty sick after the squats, but I'm all right a few hours later.

Left it there and headed home. I feel my squats are just about out of the range of being complete s*** which I am pleased about. I really want to hit that 300+x5 soon.

Drinking was even less last week which is good. Need to watch what I'm eating again though.

Anyway, until next time...

Quagmire

 

[Quagmire911]

Thursday

Got to bed at 1.30 last night, I reckon I got to sleep between 2-2.30. This is good for me. I felt a lot more rested than usual, however I need to improve this further. I reckon 1-9 might be alright, but I'll go earlier if I have too. I've been doing 4-1 for a long time and I just feel like as* all the time. So no more. Got some magnesium on the way and I'm already down with zinc. Anyway onto the training. I didn't feel as able to push it in the gym today. My work capacity was greater, but the sets themselves felt harder. I was less angry cause I wasn't tired, maybe that did something. It didn't completley suck though. Here it is:

Overhead press 57.5x5 65kgx5 55kgx10- The program called for 72.5x5, but that wasn't going to happen. Had one, maybe two left on the 65. I have been doing one arm db press, but I reckon I've just not progressed. I think my PR is 65x5, but I've been able to do 65x6-7 for a while, I've done 75x3 before.

Wide stance gm's 80x5 100x5 110kgx5 (242lbs) PR- These went quite well, pretty pleased with this. My squats are up a lot, my deads a little, so I though these would be up a bit.

Chins BW+10kgx5x5- Bw was around 183.5lbs this morning.

Kneeling rolloutsx5x5- I suck at these.

That was all on the weights side. I then finished off with a short circuit of front squats/oh press with the bar and a bit of bag work, so as to get a little conditioning in. I actually did better than I though I would.

I've taken deads out for a cycle. I reckon for 3 weeks, then a deload week and then maybe add them back in. They weren't getting anywhere, so I need to think about what I'm going to do with them. Heavy gm's longer term or more often might help. I'll need to think of something with the press, maybe some higher reps for a while.

I think that my sleep really is a big problem, so I need to nail that. I'm feeling tired and irritable all the time now, so my adrenals won't be liking that. I need to get this s*** under control now. There's no point in keeping pushing heavy weights and going for PR's if im not resting properly.

I've changed my diet this week and so far have been reasonably happy with it. I'm eating 4 meals a day. It looks like this on non-training days:

Meal 1 - Two slices of wholemeal toast+ butter, 4eggs, + fruit
Meal 2-4- Meat and veggies/fruit, maybe some olive oil

On training days meal 2 or whatever meal is pwo, will also include some bread. I generally try to cheat pwo, so maybe a small pot of ice cream. I don't always do this though.

The only real change is that I've cut out 3-4 slices of bread a day and added in some fat. I'm also trying to add in more fruits and veggies.

I'm hoping these changes will lean me out, I'm going to try conditioning twice a week. I might just do it after weights. I've been drinking considerably less recently, hopefully enough. I know it will slow things down.

Anyway once I get the sleep sorted I'm hoping to give it hell. That's all for today, until next time...

Quagmire

 

[Quagmire911]

Monday

Was up at 8.30 today. I don't think I've been up that early this year. Maybe once or twice. Did some stuff then killed some time till around 12 before hitting the weights. People say the CNS is weak in the morning, I don't know if this is true for me but I try to lift at least after 12 anyway. Here it is:

Dips +20kgx5 +35kgx4 - Same as last week unfortunately. I think I might be going a little low, for me anyway, cause my shoulders feel a bit to stretched at the bottom. I might take the ROM up a bit and see how I get on. Not bad though. I reckon a 5/3/1 approach may be in order already.

Squats 100x3 110x3 125kgx8 (270lbs) PR- Pleased with this. My legs/squats have been consistently getting stronger for some time now. I have no idea why my squat keeps going up yet everything else is stagnant. I just hope it keeps going. I no 300+x5 is mine very soon.

Bench 80kgx10x9- I wanted 2x10, but I didn't want to risk a 10th on the second set without a spotter. I'm not trying to fail anyway, so it was probably best. I'll be interested to see how I do on this next week, will probably put it to 85.

Leg press 220kgx5 230kgx10 (506lbs) PR- Not a dead/squat PR, but still pretty cool. It's nice seeing all those plates on there, it will be the bar for deads at some point, maybe squats.

Bi curls 40kgx7 20sx2- These are getting stronger again, nearly my best. I think I did 40x8 + whatever else once. They seem to help my chins, when these are stronger, so are my chins.

Interval training- Barx10 squat/press x5- Waited 30-60s between sets. Not to difficult, just trying to do something and not let conditioning go completley in the shi*ter. Will slowly increase the intensity. I think part of my problem with higher intensity stuff is I go in at the deep end and lose interest.

And that was all. At least my legs are getting stronger. I've come to accept that I need to nail my sleeping and eat more fruits/veggies, before I'm going to get on the right track again. However I hope I have a secret that will make the difference and help things along. I have some magnesium citrate on the way, and I also got a hold off some epsom salts today for the first time. I already took 4-5g in water which corresponds to 400-500mg, and I'm going to take a bath shortly. I will be interested if this has an immediate effect and whether or not I sleep better tonight. I also plan on a multi soon. I've have upped my fruit/veggie intake as well.

Not much else to say, until next time...

Quagmire

Ps- I've done a lot of reading on magnesium this week. It seems that most people are deficient, indeed Poliquin found 100% of his athletes were when they first arrived. We used to get a lot in our water, however because of filtering etc, it gets taken out. A lot of "mineral" water is actually very low. Levels are decling in fruits/vegetables and people are eating less of them anyway. I just don't see where I am getting anywhere near the RDA in my own diet, the RDA probably being too low, and mine will be higher anyway because I'm lifting. And the stuff is pretty crucial for a lot of processes in the body. I'll be intereted to see what effect it has, I'll report back on how it goes.

 

[kbear0101]

Hey Quag,

With the dips are you doing them where the grips are closer to your body or further away? (can move them around at my gym)...not sure what the difference is...the wider ones feel like it hits my pecs more...guess I just gave myself a reading assignment!

Having the same exact thing with you on the sleep issue...will sleep for 11 hours and still feel tired...have been easing up the drinking as well...let me know how those supplements work out for you.


keep at it

 

[Quagmire911]

Unfortunately I can't move the dip bars in or out, so I'm stuck with the one setting.

Will do on the supps, I'll make a post in your log.

Quagmire

 

[Fuglydude]

Great progress on the dips and squats... 2 of the most important movements IMO.

What do you think your 1 RM is for your squat? I'm gonna attempt 275 x 5 this week for ATG squats. When I go heavy, I often have to take a small break during my set after 3 reps or so, where I just stand there with the weight on the shoulders and breath to get the CO2 out. Do you do this w/ your squats, or do you just fire through all your reps? My conditioning isn't the greatest, so this is probably why I have to resort to taking a rest.

 

[Quagmire911]

I generally do the first few reps fairly quickly and then towards the end of the set the gaps between reps get larger. I try not to wait too long though.

I don't know what my 1rm is, but I'm going to test it soon. I'm thinking around the 330-340 mark. At this rate I'd say 350+ is on the cards fairly soon.

Quagmire

 

[Quagmire911]

Thursday

Woke up at 7.30 today after 5.5 hours sleep. Felt pretty awake so I just got up. Had a small nap at 11. I've not felt this energised for a long time, it's great. I've not drank since Saturday night, I quit coffee at the weekend, and I've added in the magnesium. Anyway here it is:

Overhead press 60 x3 67.5kgx5 (149lbs) PR- I've done 70x4 in the past so that will be better, still not bad though. The program called for 75x3 but I thought that was a touch high so I went with the lower weight. Will probably reset slightly for the next cycle of 5/3/1.

Good mornings 80x5 100x5 115kgx5 (253lbs) PR- Good stuff. Felt it in the hammies which is odd, I don't usually feel much in the hammies.

Chins BW+12.5kgx4x4- This is about at my best. My bw is 182-183. I did +13.25x5 at 181. Considering a bit more weight and the extra set I'd say it's roughly the same, so I'll have to wait a few more weeks for a PR here. These felt strong today though, and 5 didn't feel far off on the first set. Maybe could have had it on a grinder.

Kneeling wheel of deathx6x6- Felt stronger here too.

S.Bike 20 minutes Level 3/4 HR 145-155 RPM 95-105- These are average ranges. My heart coped fine, my legs were a burning a little though.

That was all. I felt stronger across the board today. So I'm hoping with the improvements I've made to my daily routine that I can start pushing the weights up. I'll be interested to see how deads do when I re-introcude them in 2-3 weeks.

I think I've concluded that I need to do some cardio sessions like the biking a couple of times a week to get this fat off. I'm not getting fatter, but I think my body needs more of an impetus to shed the fat. Especially if I'm drinking twice a week. I think I'm going to do weights twice, bike twice, and maybe a little bit ot calisthenics at home and see how that goes. I'm sticking to the lower carb approach quite well, but with the drinking and the fact I can't (cause of money) and wouldn't want to go keto, the cardio needs to be done.

The epsom salt bath the other day was pretty great, felt very relaxed after it. Going to have another one today. I think the magnesium is really helping actually, I just feel better, more awake/energised and the gym went pretty well. I'll wait another week or two before I draw conclusions but it is looking good.

Not much else to report. I think I've decided to make sleeping 12-8 a common thing as I feel better and more alert. Anyway that's all for today, until next time...

Quagmire

 

[Quiksilver]

Sweet stuff Quag, nice to see it all coming together for ya.

I agree with the cardio, regardless of how I eat my body refuses to shed bodyfat unless I do enough cardio.

At the same time I'll call b.s. to the people who say **** like "drinking water lowers bodyfat, fish oil lowers bodyfat, getting good sleep lowers bodyfat, taking vitamins/minerals lowers bodyfat, drinking green tea lowers bodyfat"

It's all nonsense. I'm a fairly meticulous person when it comes to dieting, and for the past few months I've been doing all of those things with very little results.

Sure if I want to take 10 years to drop 20lbs of fat then sure those might do the job, but for anyone with a real timeframe(3-6 months) who wants to shed 10+ lbs of fat mass, then the only thing that works is ****ing eat clean and do your cardio.

All of those things above help(they make you healthy and your body is able to take more of a beating) but only when you're busting your ass in the kitchen and on the track.

p.s. here's a good protocol for fat loss quag, it's cardio that i actually like doing.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article.aspx?ID=24

 

[Quagmire911]

Yeh I dropped that 7lbs a few months ago- when I was doing cardio 4 times a week.

I think all the stuff you mentioned helps to prevent your body from putting on fat, but doesn't do much to take it off. It also gets your body ready to lose the fat when you introduce cardio- like a catalyst. This is what I've noticed anyway. So you just kind of stagnate then come to the conclusion we have.

However I think if you followed a proper keto diet with only meat/veggies and MAYBE some fruit on the lower gi end- that would work. Again though it's much easier for people to follow an "easier" diet and just do some cardio.

If I do no cardio and some only weights twice a week my calorie intake can be under 2000 non-training days and maybe 2300-2400 on training days. If I try to cut calories on an under 2000 day down to 1500 or something, I don't think it's providing the body with what it needs to recover from the weights or feed the muscles properly. And you're hungry all the time.

Instead you cardio/weights at least 4 times a week and now your closer to 2500 calories needed a day maybe more. You keep your calories around 2100 or whatever and I find you don't get as hungry- and you're body is getting more protein.

And it comes down to the fact that I just don't think we were meant to sit on our asses all day. Activity was meant to happen.

As far as Poliquin goes, I think he took the steady state cardio thing a bit far. I've gotten that from people like Berardi. Doing cardio for 30 minutes 3 times a week won't make you fat, that is retarded.

I've found it easier for myself just to get on the bike for 30 minutes and do that instead of the interval stuff. It's hard work, it suck's and frankly I don't have a need for it. It definitely has it's place, and Poliquin trains a lot of athletes which is why he likes it so much. If I found it fun I'd do it, but I've found the other stuff works pretty well.

Something I've noticed though I don't really do low intensity cardio or steady state. I'm working pretty hard a lot of the time. It's actually mini-HIIT cause I have small breaks every 5 minutes or so.




Anyway today's cardio:

S.Bike 40 minutes Level 2/3/4- The first 25 minutes my HR was in the 150-155 range. For the last 15 minutes I eased it off and went down to the 135-140 range. My legs didn't like it today, my heart coped pretty well. My right leg in particular, I think it has some tightness or something because my knee has a dull ache. Wasn't nearly as bad at the lower intensity.

I've said it before. Most people don't lose weight in these gym's. They use fu*k all intensity and I can only imagine what their diets look like. Oh well.

Until next week...

Quagmire

P.s- Weight is around 182-183, waist is about 35.25".

 

[Quagmire911]

Monday

Didn't sleep great last night as I had to get up early, but I didn't feel too bad in the gym. Very happy with how the squats went, here it is:

Dips Bw+20kgx5 +30kgx5- Lowered the weight a little. Still seems uncomfortable how low I'm going.

A2G squats 105x5 115x3 132.5kgx7 (292lbs) PR- Very pleased with this. I can't believe how far this has come in the last month or two. My legs are looking different, not really bigger, it's hard to explain. I've not put on any weight. I was hoping for 5-6 so this was great. Should get 300+x5+ in 4 weeks time. I think I'd have got 8 had I had a spotter. Double bw looks a lot closer all of a sudden.

Bench 85kgx8x6- Alright I suppose. Something strange happened on the second set, my left hand got a sharp pain. Wouldn't have done much better anyway. Edit- My best is actually 90kgx6 so this is around PR territory. Bench might be progressing on this plan.

Leg press 235kgx5x5 (517lbs) PR- Pretty cool.

S.Bike Time 20 minutes HR 140-145 Level 3- Getting this fat off.

And that was all. My legs have really come on in strength and I can't explain it. The only thing that has changed is I started 5/3/1, but it has only really worked on squats. I'm hoping with such a big increase that it will transfer to my deads. For reference I took a cycle of deads and replaced them with good mornings for 3 weeks, they were feeling overtrained and potentially injurous. I really don't understand the squats, but I'm not complaining. I'm usually doing the squats and maybe one assistance some weeks and with low volume.

Back in tommorow for cardio, until then...

Quagmire

Ps- I think this is my earliest ever workout. The weights were from about 10-11. I'm weary about working out early, I've heard people say it affects their workouts. This wasn't too early, and the time didn't seem to affect anything compared with the afternoon.

 

[Fuglydude]

If you're doing 290ish x 7... I have absolutely no doubt that you can handle 300 x 5! Great job man! 315 (3 plates/side) x 5 would be a definitely milestone in your lifting career.

Like you, I've made fairly substantial progress in squats in the last little bit. Are you doing anything different than you were before? I haven't really changed anything except for squatting a bit more frequently.

How low are you going on those dips?

 

[Quagmire911]

Over in the uk three plates is 308!

I've not really done anything differently except use 5/3/1. I took 6-9 months off them and started back light and it just keeps going up. My assistance work as I say above is very low, usually only two sets of leg press or something if I can be bothered.

With the dips I was trying to go till my arms were parallel, but I think I may have been going a little lower. Regardless I'll have to go higher.



Tuesday

S.Bike Time 30 minutes HR 150-155- Good session, endurance felt good today. I want that six pack again!

Quagmire

 

[Fuglydude]

meh, 315, 308 same wt! I'm sure you can already get close to it.

 

[Quiksilver]

Eh, I must say it's nice to see us all goin hard out again, it's been far too long.

Chances are those GMs you were doing addressed some muscle imbalance or whatever.

 

[Quagmire911]

I don't know if you meant the gm's helped the squats Quik, but I've only been doing them two weeks to take a break from deads. Good that we are all gaining though.

I've being feeling really tired the last few days, even though I've cut out coffee for a week, been drinking less, and added in the magnesium. This is week 6 of training. I was scheduled to start a deload/week off on Monday, but I've decided now is the time. So my last workout was yesterday and i'll take the rest of this week and next off.

I'm thinking to do 3 on/1 off. With the drinking my recovery is hampered, and 6 weeks seems to be pushing things at this stage. After 3 weeks I usually feel fine, but it's better to quit while your ahead I suppose. I'll probably do cardio but at a lesser intensity, maybe HR 130-140 instead of 150-155.

Quagmire

 

[Fuglydude]

Quag, what's the most effective intensity cycling regimen that you've found? I'm not very familiar w/ intensity cycling, and think it may really help my lifts if I incorporate it into my training instead of going heavy most of the time.